Jerks weight: technology. Exercises with weight

One of the most popular power sports in Europe is kettlebell lifting, which is based on actions such as a jerk and a jolt of weight. Do them a maximum number of times in a certain period of time. Girevoy sport refers to the types of weightlifting, it has become widespread in Europe and the post-Soviet space. This is an exercise for real strengths, capable of raising a huge weight over your head.

Kettlebell lifting can be called a young species, as it became known only in the beginning of the twentieth century. From year to year, he is gaining more and more fans around the world, mostly thanks to the European and World Championships. So, you see, soon will be in the Olympic Games.

How did the weights hit the sport?

If you follow the history of weightlifters, you can see that the darts for weight were first demonstrated by the strong men in the circus. Most of the manuscripts only confirm that the strongmen were compulsorily present (along with acrobats, jugglers and clowns) in wandering circus troupes. The task of such athletes also included the protection of the territory and the participants of the troupe.

According to historical documents, athletes in the circus, additionally dealing with the protection of order, called siloviki. Later this name was taken away by the executive branch. Apparently, the desire of spectators after visiting the circus to become the same physically developed marked the beginning of weight-lifting in Europe.

If you recall the history of the remarkable athlete Ivan Maksimovich Poddubny, it will not be difficult to understand how kettlebell sports from an entertainment show hit a big sport.

The first steps to kettlebell lifting

Reading the stories of outstanding athletes about the beginning of a career, one can be impressed by the great similarity of their childhood with the childhood and youth of each of the average children. If you plunge into the thoughts of the past, you can recall the presence of a house at every third friend or relative. You could meet such a sports equipment near the bed, on the balcony, in the workshop and even in the kitchen. In the latter case, it is not entirely clear why, the weight stood on a plate, in a bucket of cabbage, etc. And each time, when he came to visit, the neighbor's boy swept the dust from her, and his unsteady hands tried to push the weight up.

Years later, a strong young man could already several times with one hand push out a yellow weight with the inscription "16 kg", and later a green one - a dash of 24 kg. And sometimes, with envy watching how someone big and strong squeezes a weight of red color into 32 kilograms with one hand, dreamed of repeating one such jerk someday. An ordinary person from a professional weight-giver only has one thing in common - the weight-giver never gave up trying to improve his own records in weight and the number of repetitions.

Popularity due to lack of costs

The predisposition of a person to any kind of sport is determined not only by desire. This requires physical indicators and financial capabilities. The genes of Europeans, including the inhabitants of the former Soviet Union, allowed even children to engage in kettlebell lifting. Gear sports became very popular in the post-Soviet space thanks to the lack of financial expenses.

Jerk weight could be performed during group sessions, it was enough to have only one weight in a large yard. None of the other equipment in the form of clothes, shoes and belts was out of the question. On the equipment of children learned only during the competitions for the title of champion of the city or region. Since there were no problems with metal in the country, the price of dumbbells was affordable for the entire population. A large selection of forms and varieties on the market, including collapsible and adjustable weights, indicates the enormous popularity of kettlebell lifting in the USSR.

The origins of kettlebell lifting in the army

Any person who has served in the army of the USSR, without hesitation, will say about what is SKA. Somewhere next to CSKA. It was thanks to the sports club of the army that millions of people got acquainted with sports even in the army service, and then, decades later, they instilled love for sports for their children and grandchildren.

Boxing, wrestling, jerking weights, bench press, football, hockey and dozens of other sports were honored in the service in the army. It does not matter in which troops the soldier served - the presence of weights can be found not only in the garage of tankmen, but also on the deck of the military cruiser, even on the submarine there was this sporting equipment. The classic push of two weights at the same time was called "underwater soldier's jerk." Thanks to the support of the state, kettlebell lifting in the post-Soviet space takes one of the leading positions in weightlifting.

Rules need to know everyone

In competitions, weights of 32, 24 and 16 kilograms are used. Groups of participants are divided into categories, where the winner is determined for each weight category, both for men and for women.

Age categories four:

1. From 14 to 16 years - younger girls and boys.
2. From 17 to 18 years old are the older girls and boys.
3. From 19 to 22 years - juniors and juniors.
4. Older than 22 years - an adult category of women and men.

If several participants have the same result, the victory is counted against the one who had the lower weight when weighing. If the situation remains controversial, then the victory is given to the one who performed the first draw. Kettlebell lifting sports consists of three disciplines:

1. Jerks dumbbells with each hand alternately. Discipline for the female.
2. The push of two weights simultaneously from the chest with the subsequent lowering into the position of the vises is the professional name "push along the long cycle". Only for men.
3. A jerk of dumbbells with each hand alternately and pushing out two dumbbells from the chest is the professional name of "double-event for men".

With the technique for mastering the push of a weight

Exercise push in kettlebell lifting is repeatedly repeated, relating to the speed-strength loads. It is more complicated than a jerk of weight. The technique includes the following sequential techniques:

1. Start with a backward swing of weights.
2. Lifting weights to half squat.
3. Half squat with subsequent extension of legs.
4. Lifting weights to the chest.
5. A jerk of weights up with a simultaneous half squat.
6. Straightening of hands and feet.
7. Lowering weights to the chest.
8. Dropping weights from the chest.
9. Place the weights back, behind the level of the knees, to the starting position.

According to the conditions, the pushing of the weights must be made the maximum number of times, invested in 10 minutes. Apparently, thanks to a very fast pace of doing exercises, weights appeared in the crossfire.

One-handed jerk for beginners

Final exercise jerk dumbbell in a biathlon is the least difficult, since it is performed with one lumber two hands alternately. However, the technique of execution is whiter than the most complex:

1. Start with a backward swing back, for level of knees, in starting position.
2. Lifting weights to half of the sub-sit with simultaneous bending of legs and back.
3. The output of the weight on the straight arm ends with the straightening of the back and a small squat. The weight rotates around the forearm.
4. Fixing weights at the top on a straight arm. The legs are straightened, the back is even.
5. Lowering the weight. Turning the weight around the forearm, throw the weight forward and immediately grab the bow. At the moment of gripping the bow, the weight of the weight will give acceleration to the body.
6. Sit down and bend your back, bringing the weight back to its original position, at the level of the knees.

There is a way to remove the weights upwards through the side, when the weight, being behind one knee, is pushed out through one side. The use of this method is used to relieve tension from the lumbar region during the basic exercise. Thanks to deducing the weight through the side, the athlete earns more points, performing more jerks.

The peasant should have his shoulders

From ancient times, judging by the rock paintings, romantic works and the delights of the female, the presence of a developed shoulder joint is mandatory for any man, regardless of age and marital status.

The athlete-weightlifter out of the total weight highlights the presence of huge shoulders. However, it is not only the shoulder joint that is involved when a dash is performed. What muscles work, you can understand, having studied in more detail the technique of performing exercises. Thanks to the squat, the load is transferred to the hips. The withdrawal of the weight from the starting position develops the muscles of the back. The push of a weight and a turn, in addition to the shoulder joint, loads triceps and forearms. It can be concluded that kettlebell lifting is basic, developing broad shoulders, providing additional development of the musculature of the legs, back and hands.

Crossfit and work with weights

For people engaged in professional martial arts, wishing to increase strength endurance, a crossfit was developed - a program of constantly changing exercises, conducted with high intensity. This program allows for a short period of time to develop in a man of great strength and endurance for a specific task.

Working with free weights in a crossfit involves a jerk of weights. The technique for each sport is different, sometimes it is developed by the athletes themselves on the spot. The classic exercise for the crossfit looks like this: taking the weight with both hands over the edges of the bow, you need to pull it to the chin. Do not change the position of the hands, push the weight above your head up. This exercise is performed with a very high intensity of 10-20 times in a row. Can be performed by both men and women.

Using Weight Loss Weights

The actual problem for people of the 21st century is overweight. Means for slimming and diet are quite popular, but they do not help most. Many manage to lose weight, only spending calories, under the influence of physical activity. The desire to go in for sports very often remains at the level of the idea because of the reluctance to be under the general eye in the gym, and there is no extra money to buy a treadmill for the home. In such cases, the purchase of weights will help.

Losing weight with 100% probability will contribute to a weight dash. What muscles work during the push? Legs, back and shoulders. Any athlete knows that the muscles of the legs and back are the largest muscles in the human body. They are very hard pumped, and their work consumes a huge amount of calories. And this is the cherished consumption of calories for any person who wants to lose weight.

Without delaying

Having studied in detail the theoretical part, the history of the origin of kettlebell lifting, the technique of accomplishment, the tasks and methods for achieving the results, the following conclusions can be drawn:

1. Kettlebell lifting is an inexpensive sport. For classes, you only need a weight and a safety belt for the spine.
2. Kettlebell sports can be practiced at home, so it is suitable not only for athletes, but also for ordinary people who want to correct their figure.
3. Training jerk dumbbell develops the basic muscles that determine the physical component of a person.
4. Kettlebell lifting is quite popular, allowing the athlete to achieve results and gain recognition at the world level.

There remains only one factor, which is the main, decisive link in whether a person is sports developed or not. This desire!