Kettlebell sport results zmagan. Kettlebell sport. History of kettlebell lifting. Recommendations how to borrow. Obladnannya and equipment for weightlifting

Bula vigadana in the distant XVII century by gunners Russian Empire. Why is it tied to this, that the soldiers, as if they were loading artillery armaments, were small mothers of great strength and vibrancy. For this one, they attached a special handle to the core and practiced it.

Also, this projectile was victorious and in the circus numbers of strongmen, and already, like the 40s of the last century, began to actively form and develop kettlebell lifting. Trenuvannya zabezpechuvalo zagalnozmіtsnyuyuchy efekt that naroschuvannya m'yazyv. The cob of bulo was laid in the SRSR, after which the wines became more widespread among the whole world.

Basic knowledge

Be-yakі have the right to be guilty of vikonuvatsya only with diligent preparation, the correct approach and knowledge. Not є vinyatkom at tsomu sensі i girovy sport. The training of a professional athlete is unlikely to be able to produce a newcomer champion, better for everything, and take away the injury. The head method in this direction is the reach of the very m'azovoy vitrivality itself, and everything else will be reached by the process.

Through those who in the course of training try to focus on different groups of people, then the choice is made for them in an individual order. Before that, for which it is necessary to rozpochat us before, ce secure yourself with the necessary tool. We sell classical weights of 16, 24 and 32 kg, but at the same time you can easily know 8 and 64 kg without any problems.

After this varto sort out the weights for the wags and with the right, as if they were victorious with them, for such a rozrahunka, the bigger the m'yazova group, the more important can be the shell.

It’s best to start your own special workbook, where you will make records of your results: self-feeling, walking, vagary shells, repeat, periodically repair, take an hour and all those that you need for the necessary.

Select weights

In order to designate a projectile for yourself, with this choice it is necessary to work on the foot. It’s necessary to take that weight over yourself 5 times, and in that case, if you stop twice and are given more importantly, then it’s best to take another, less. If you have a temper, you can lift a smaller vag for a sprat once more.

For the first time, it’s best to give weights of 10 kilograms to the citizens, and then you can add weights later.

Use the same hollow shells, in yak you can stuff sand or lead and by yourself independently regulate your air. Whether someone can buy weights, the price of yaks is at an affordable price for a skin athlete. The middle man's age is coming:

Kettlebell training gains

What is such a garniy weightlifting sport? Training with a cym projectile is unique in its own way. This is due to the fact that the weight can shift the center of gravity, which allows the use of mud in quiet flats, which are only suitable for weight lifting right. Such an effect cannot be reached with any other projectile.

Want to train with kettlebell turn on see different sports, the list of disciplines can only have two positions:

1. after the last cycle (with lowerings between nig).
2. Classical double combat, which is formed from the weight of the weight with one hand and the postage of two weights from the breasts of two hands.

Irrespective of single-mandate, weightlifting sports are becoming increasingly popular among the population. Direct directing to development:

• lithic m'yazіv nіg and quadricepsіv;
• shoulder girdle;
• m'yaziv back.

What is developing kettlebell sport

Qi have the right to click to develop:

• functional capacity of the body;
• the bendiness of the ridge;
• physical strength.

Better for everything, you can not know another sport, which is a moment and a floor of various plans and a comprehensive development of the body’s ability. Naturally, with new fitness programs, you can try to replace the training with weights, but the flooring is a methodical basis, as the bagatma is overturned by the rocks, they don’t have it.

Crimea, right with this projectile, the least traumatic for the hummocks of that ridge, compared with other power disciplines.

Kettlebell sport: training

Before that, how to go directly to the robot with a kettlebell, the back of the head needs to be raised. You can play the suglobi for the help of the skipping rope chi big.

In most cases, an individual skin athlete can be selected according to his physical form. Regardless of the target, at one training session, it is selected as a specific work with a complete cycle, for example, a row or a post. Depending on a specific task, a robot is assigned to an important vag, even a smaller number of repetitions, or light weights from a pidrahunk hour.

Dalі vykonuyut so zvanі pіdsobnі have the right, to which the rod can enter. The stench is oriented towards increased vibrancy and increased strength. The stench enters the posting from the sitting positions, the barbell bench press is standing skinny.

Zavdjaki to the fact that the training is to be done 3-4 times a day, it is possible to correct the skin right, as to enter the sport of kettlebell lifting. The body, when it comes to do it quickly, enters the rhythm of volume and important work, so that the skin is busy to pass at a very high pace, through which the results become commemorative quickly.

Butt training of highly qualified weight lifters

The Federation of Kettlebell Sport is constantly carrying out various exercises. In order to show a good result in them, the obov'yazkovo is necessary for the training. Below views report plan 4 days of training Z. Rekston, RRFSR champion.

The first day starts with a postage, then we pay for it. After that, with a minimum hour for recovery, the athlete will move to the squat. Dali go to the right on the bench press from behind the head, and the training will end with isometric rights.

Another day, we start again from straightening and ryvka, so we will pass from the press with one hand, then with the other hand. At the training session, the introduction of a barbell from a sitting position is introduced, and ends with a new isometric right.

The third day, like two days before, begins with postage and rivkiv, the athlete was allowed to cross all the way on the beams and carry out bending and stretching. We gave a bench press over the head, isometric right, and finally a deadlift.

The fourth day of training is held in the event of other teams, which start with a cross of 8 km, for a maximum of 40 minutes. Dali - different sports games and get inspiration.

Such a smart plan for training the master of sports.

Correctly vikonana to the right - a pledge to success

In order to understand how to lift the weight correctly, it is necessary to divide the whole process into several steps.

The kettlebell may stand in front of the socks at a distance of 20 cm, feet shoulder-width apart. With this, the bow can be parallel to the feet. The kettlebell is taken with an upper grip, with bent knees, the torso is heeled, and the athlete shifts to the outward position. Vіlna hand vіdvoditsya ubіk.

Dali the next head element - drive. Gіrі naєtsya priskrennya for rahunok m'yazіv tuluba and nіg. On a whim, I can name the athlete himself, who needs to practice his hand to help me to help my elbow, and after that - straighten the bowstring to the projectile, which at the same time is resting at the “dead point”.

At this moment, it is necessary to stand on the shkarpetki, and raise your shoulder, you can work a small pidsid, some clay can be deposited according to the level of training of the athlete and yogo dosvidu.

Fixation is carried out in such a way. The athlete straightens his legs, walking from a squat, taking a vertical position at once with a working hand placed behind his head. As if trying to carry out the Kettlebell Lifting Federation, then the athlete can at the moment reach the court’s signal, which will fix the wave. Farther the projectile is lowered in swing, and the ruh is repeated.

Fundamentals of training

1. Before that, how to go directly to the main training, whether an athlete needs a well-organized training program. Kettlebell sport, on the other hand, is more intense, so it is necessary to play the tendon, the links and the m'yazi are richer. Whom to spriyat exercise bike, probіzhka,
2. If so, it is necessary to go to the flywheel ruhiv, yakі prepare links to navantage.
3. The skin is new to the right of the back, it is necessary to repair it with a greater light weight, so as not to cause injury.
4. It is necessary to gradually increase the intensity and intensity of the adventure, but only if the athlete himself is self-aware, that tse yoma should be strengthened.
5. As soon as the devil's mark was reached, it means that the m'yazova mass grew. In order to universally increase and fix the result, it would be effective to turn to training with simulators and barbells.
6. The classical kettlebell sport has a special respect for not only the maximum working vase, but also the amount of yoga for the singing hour. Such fritters should not be forgotten, for m'yazova vitrivality is a pledge of success.
7. With kettlebells, it is necessary to take up only rich repetition sets.
8. Walk the straight road to your destination, no matter what.

Strength training: programs are right

Creating your own optimal training, varto overcoming the most complex rights, like acclimatizing metabolism, pouring stinks of stench without intermediary promotion of m'yazovoї masi and overnight spitting zayvogo fat.

I am a representative of this type - a robot is attacked by a projectile. It is necessary to take a break position, after which you “virvati” the weight with one hand on your shoulder and put it over your head, and in reverse order zrobiti everything again.

The main method of such trainings is to speed up the exchange of speeches, which will secure the basis for the growth of speeches.

If you want to be right yourself, then choose them to make a difference, and choose to lie down exclusively according to your likeness.

Number of repetitions of that working load

I work for you and the number of repetitions necessary to choose in an individual order. For active athletes, who show off their physical features (for example, an ungracious figure), it’s easier and more convenient to win more repetitions from medium or small vags. For other athletes - navpak.

The correct mode can be dictated by the body itself. In other words, in any range of intensity you can easily practice, in that it is necessary to reach your maximum results. Obviously, a number of repetitions can proportionally increase at the same time with a working wagon.

Dihannya

It’s not only more correct to vikonnanny ruhіv, but the system of dihannya can be on the verge of weightlifting. Technique vdikhiv i vidihiv at the required moment є chi not one of the most important minds to achieve the result. Moreover, these two moments are mutually intertwined with each other, so that it is more correct that the inviolability of vikonnanny of all the rights does not break the breath and leaves it equal. With the right breath at the right moment, it’s easier to rob the vikonannya.

Be-yakі vіdhilennya in that chi іnshoy sensі to lead a lance of pardons, yaki can lead to injuries.

Zagalom has only 3 dihanna systems, but the most effective is tricyclic. If you feel like walking, to get to the point of drunkenness, fight calmly and take a light breath. End at the same time from the team, as if finished driving. Moreover, the rest of the tretina in the air can be carried out more intensively, lower part of the cob.

As soon as an athlete begins to enter the stage of drinking and straightening his arm, then at that moment he sees. As soon as the weight starts to drop, one more short breath, and when lowered - see.

At the end

Now, if the first point is about basic knowledge of vikonano, you can boldly go to the store and buy your own weights. The price does not particularly bite, and you can also allow yourself to take care of your health. Children are necessary right now, and not from Monday to New Rock, as is customary among rich people.

Like taking in the complex all types of sports (a list of some that can be infringed), the right one with kettlebells is one of the most effective. Try that perekonaytes in tsoma especially.

A kettlebell like a sports equipment was found by Russian gunners in the 17th century. Even the soldiers, as if they served the artillery armor, needed strength and rightness in order to lift and shift the cores, and also to clean the stovbur of harmati. Todi stinks and they came up with the idea of ​​gaining a darling to the core and exercising for an hour of hiking, so that you can recharge the harmat more easily and get less tired.

For a long time now, the kettlebell has been victorious like a circus shell for strongmen, and there has never been such a thing for a sport that has been embraced. Just like the 40s of the last century, having begun to take shape and develop the weightlifting sport on the back of the hand in the Radian Union, and then in the whole world.

In our hour, the kettlebell is a very popular subject of training not only for sportsmen – weightlifters, but also for MMA fighters, representatives of CrossFit and other fitness methods. In addition, the United States has a brand of sports directly - kettlebell fitness, which significantly increased the popularity of this projectile.

Best best right with kettlebells

Why is such a garna weight and what are the main advantages of winning in strength training?

On the right, in the fact that the weight of displacement has a center of gravity for an hour of work with it. Tse allows not only zovsіm in other areas to opratsovuvat m'yazi and vikonuvat right characteristic only for this projectile, but also to take advantage of the numerical m'yazi stabilizatori. Such an effect is practically impossible to take away, vykonuyuchi you have the right to do it with great dumbbells.

As for kettlebell lifting, in our hour of wine it is 2 disciplines:

1. Classical double combat, which is formed from the weight of the weight with one hand and the postage of two weights from the breasts of two hands.
2. Post-gir after the last cycle (with lowerings between nig).

Technique for posting from breasts:

Rivka technique:

Technique of the sense of weights for a long cycle:

Іsnuє standard (magal gradation of weights per arm): 16 kg (1 pood), 24 kg (1.5 poods), 32 kg (2 poods), but for training you can win and weights with intermediate arms.

10 quills are given on the veil on the skin, for which it is necessary to vekonat the maximum number of repetitions.

Vikonannya tsikh is right not only to practically navantage the whole body of an athlete, but also significantly develops the strength of virility, vibukhov strength, the heart-vascular system, as well as serious willpower, shards of robit and more sprat repeating on the rest of the days with a new automaton of the whole organism on the right is not easy. Therefore, the main voice during the training of athletes is to strive for the development of the functional capabilities of the body.

The most important weight groups for kettlebell lifting:

- m'yazi nig (quadriceps, litkovi);

- M'yazi back (rozginachi);

- M'yazi shoulder girdle;

Training in kettlebell lifting consists of three parts:

1. Warm-up. Tse, as a rule, is a big or jump rope, lifting of suglobiv and a robot with light weights.
2. Vіdpratsyuvannya spetіsіlіh prіv z kettlebell. As a rule, one to the right is chosen for skin training: post, revok abo rivok on a new cycle. Fallow in the current days, the athlete practices either with more important weights, or with a smaller number of repetitions, or with more light ones, and repeats with a pidrahunk hour.
3. Vikonanny pіdsobnih right. In this bloke, they are vykonuyutsya right with a barbell and dumbbells to increase strength, or vitrivality when victorious with a right swing, such as a deadlift, squat with a barbell, bench press standing, waving from a sitting position with a vest, etc.
4. Zatrimka. Light big and stretching.

The exercise is carried out 3-4 times a week, which allows you to correct the skin on the right side in a healthy exercise. As a rule, training is carried out at a high pace, which allows the body to be prepared for volume work in special rights. With a serious approach to training, progress in any kind of sport can be reached quickly, which can be seen not only on the results of victories in rights, but also on vitality and physical form.

Otzhe, presumably, who has the advantage, and who is the korisny weightlifting sport.

What develops kettlebell lifting

1. Functional capacity of the body
2. physical strength
3. The bendiness of the ridge
4. Vitrivality.

It’s sing-song, it’s easy to set an example for one more sport, which allows you to develop your abilities in such a different way. Insanely, new directly to fitness, which are announced, they try to propagate in a similar way, but do not try such a methodical basis for themselves to encourage training, twisted in history. In addition, kettlebell lifting is not so unsafe for the ridge and the snow, as there are other disciplines of power, because there are no great things here, which are lifted by athletes.