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Imidlalo yamadoda langempela. Ukuphakama kwe-Kettlebell: amazinga
Njengamanje, umuntu angabona isithakazelo esanda kakhulu sesigamu esiphezulu sabantu ekubhekiseni ukuphakama kwe-kettlebell. Izinsizwa eziningi zaqala ukuzibandakanya kulo mdlalo, ngakho-ke, kwakhiwa izingxenye eziningi, inani lemincintiswano lenyuka, inani elihlukile kakhulu. Izindleko ezinkulu azidingi ukuphakama kwe-kettlebell, amazinga akulona nzima kakhulu ukuthatha. Izici eziningana ezinhle zingahlukaniswa.
Izici ezithandekayo
I. I-Kettlebell sports ingasetshenziswa ngomuntu noma ngamaqembu.
Yiqiniso, kungcono ukuqhuba amanye amaqembu ahleliwe noma izigaba ezikhethekile. Kodwa abantu abaningi abasebenzayo abakwazi ukuvakashela njalo ama-gyms ngesikhathi esithile ngenxa yemininingwane yomsebenzi wabo, kufanele babhekane nayo ngabanye. Lokhu akulona kunzima kakhulu, ngoba akukho ndawo enkulu yaloluhlobo lwemidlalo. Uhlelo lokuqeqesha lungathathwa emahholo ezemidlalo.
II. Inqubo yokuzivocavoca ilula.
Zonke izivivinyo ezifakiwe kuhlu oluphoqelekile ukwenza emincintiswaneni, awunakho ukubunzima okukhulu. Lokhu kuyisisindo sesisindo ezimbili, umshini wesisindo esisodwa, isisindo esisodwa. Into eguqukayo lapha yisisindo sesisindo. Akunzima ukuqonda lezi zivivinyo, njengoba kungekho sidingo sokwenza noma yikuphi ukunyakaza nokuhamba okuyinkimbinkimbi, njengokunye kwezemidlalo. Ngokwenzayo, kubonakala ukuthi umgijimi angaziqonda zonke izindlela kanye nemithetho yokuzivocavoca izinyanga ezinhlanu ezinhlanu kuya kwezi-6-6. Futhi emva kwezinyanga eziyisishiyagalombili ukuhlangabezana kalula nezindinganiso zokuphakamisa isisindo.
III. Ukuthengiswa kwe-kettlebell ukuthenga izinto ezibonakalayo kungabizwa ngokuthi eshibhile.
Uma uqhathanisa lo mdlalo nezinye izinhlobo, kulula ukuqonda ukuthi ukuvikeleka kokuqukethwe akukhulu kakhulu. I-Giri iyimishini yezemidlalo ehlala njalo. Ifomu lomdlali lilula: i-T-shirt ne-shorts nanoma yiziphi izicathulo zezemidlalo. Lokhu kungabizwa njengesici esibalulekile uma kuqhathaniswa nezinye zezemidlalo, lapho kusetshenziselwa khona imali eningi ezembatho zabadlali. Kodwa ukuze kutholakale umphumela othize ekuphakameni kwe-kettlebell, akudingeki nje ukuthi ukhulise isisindo, kodwa futhi ukuba uhlanganyele emidlalweni edingekayo ekuthuthukiseni konke ukuhlunga kwemisipha. Lokhu kuhlanganisa ukusebenza okulula nokusebenza kwi-skis, kanye nokuzivocavoca okuhlukahlukene okuguquguqukayo, okungukuthi, kuzodinga izindleko ezithile zomsebenzi.
IV. Ukuhlukumezeka kulo mdlalo akupheli umkhawulo weminyaka, noma.
Ukulimala okukhulu akukwenzeka, kodwa kunezinto ezinjengokulula izidumbu, ukuphula isikhumba ezintendeni, kodwa lezi ziyizinto ezincane. Umkhawulo weminyaka phakathi kwabantu abahlanganyele kulo mdlalo kukhulu kakhulu. Ukutshalwa kwemali emikhulu akudingi ukuphakamisa i-kettlebell, amazinga kufanele adluliselwe ukuze athole ukukhishwa.
Izimfanelo ezibalulekile zomdlali
Izimfanelo ezisemqoka ezithandwa ngumdlali wezemidlalo ozibandakanya ne-kettlebell ukuphakamisa kufanele kube nokukhuthazela namandla. Nakuba ezinye izimfanelo zibalulekile. Njengoba iminyaka engenayo ibaluleke kakhulu, kungenzeka ukufezekisa imiphumela emihle futhi ufinyelele amazinga athile kunoma yisiphi isikhathi. Nakuba izindinganiso zezemidlalo ze-kettlebell ziyinkimbinkimbi kakhulu.
Ku-kettlebell ukuphakamisa, njengokunye kunoma yikuphi, kunezinhlu ezivunyiwe futhi yiziphi izigijimi ezingathatha.
Ukuphakama kwe-Kettlebell: izindinganiso (2014-2017) zamadoda
Zonke izivivinyo zenziwa ngesikhatsi semaminithi angu-10. Ukusatshalaliswa kuya ngesigaba sesisindo (VC) ngo-kilogram kanye nesigaba semidlalo (NW). Wonke amaphuzu abalwa kanje: ngenye yezinhlamvu ezingu-0.5, futhi nge-push eyodwa 1.0 iphuzu.
NW | I-VK 48 | I-VK 53 | I-VK 58 | VK 63 | I-VK 68 | VK 73 | I-VK 78 | VK 85 | I-VK 95 |
III (s) Isisindo 16 kg | 50 | 55 | 60 | 65 | 70 | 75 | - | - | - |
II (s) | 75 | 85 | 95 | 105 | 110 | 120 | - | - | - |
I (s) | 110 | 120 | 130 | 140 | 150 | 160 | - | - | - |
III | - | - | 50 | 60 | 65 | 70 | 80 | 85 | 95 |
II | - | - | 70 | 80 | 90 | 95 | 105 | 119 | 120 |
I | - | - | 90 | 100 | 110 | 120 | 130 | 140 | 150 |
CCM | - | - | - | 70 | 78 | 86 | 97 | 111 | 120 |
MS | - | - | - | 100 | 115 | 130 | 140 | 150 | 155 |
I-IMSM | - | - | - | 170 | 185 | 195 | 205 | 215 | 223 |
Imidlalo yamadoda wangempela
Izinga lezemidlalo: III (s), II (s), mina (ama) - amaqembu omusha. I, II, III - izigaba ezijwayelekile. I-KM, i-MS iyigqugquzeli kanye nekhono lemidlalo, ngokulandelana. I-IMSM iyinhloko yemidlalo yekilasi lamazwe ngamazwe. Imidlalo enzima kakhulu, ukukhishwa, Yebo, ungaqala ukuthola kusukela eneminyaka engu-16.
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