Začni s Kettlebellom!_PAVEL TSATSOULINE

7/23/2019 Zani s Kettlebellom!_PAVEL TSATSOULINE

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Predslov ........................................................................................................................................ 7

Predslov Dana Johna ..................................................................................................9Predslov autora ......................................................................................................... 11vod ............................................................................................................................. 131. kapitola ................................................................................................................... 21Zani s kettlebellom! ............................................................................................... 23

Drepy pri stene ................................................................................................... 31Prste (halo) ....................................................................................................... 35Pumpovac streing ........................................................................................... 37

1. Predtm, ne zane cvii, pora sa so svojm lekrom! ........... 412. Vdy dbaj o svoje okolie! ..................................................................... 423. Maj vhodn obuv ...................................................................................424. Nikdy nebojuj o miesto s kettlebellom ............................................ 435. Vdy vykonaj potrebn bezpenostn opatrenia ........................... 436. Ak m vysok tep, pokrauj v cvien ............................................. 447. Za pri trnovan buduj postupne, so zdravm

rozumom, povajc svoje telo.......................................................... 448. Pokyny nemu rta s kadou monosou.

Ni nenahrad zdrav sudok ............................................................. 441. Boky prv! ................................................................................................ 452. Nehrb sa! Pri naahovan chrbtice sa nenaklaj

dopredu, ale dozadu!............................................................................483. Dr pevne svoje telo pomocou drieku!............................................. 484. Ruky maj uvonen! ..............................................................................48

5. Skroten oblk! .................................................................................. 496. Ramen musia zosta v puzdre! ......................................................... 527. Nepretiahni si zpstia! ........................................................................ 538. Maj vyrovnan lakte!............................................................................. 549. Staraj sa o ruky! ..................................................................................... 54

2. Kapitola .................................................................................................................. 59Nov RKC program minimum ................................................................................ 61

Zadanie: vih ...................................................................................................... 66

Dokonal zvldnutie vihu, 1. krok: Drepy na plyobox ........................... 68


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4 Zaniskettlebellom!

Dokonal zvldnutie vihu, 2. krok: Vertiklny vskokz drepu na boxe ................................................................................................. 72Dokonal zvldnutie vihu, 3. krok: vih s uterkom .............................. 73Tvor tvoje telo na vrcholnom bode pri vihu dve

rovn priamky? ................................................................................................. 77Dokonal zvldnutie vihu, 4. krok: Sprvny vih ..................................... 78Zadanie: Vztyk .................................................................................................... 84Dokonal zvldnutie vztyku, 1. krok: Bezpene zdvihnia polo kettlebell ............................................................................................... 86Dokonal zvldnutie vztyku, 2. krok: Lake dr vystreta rameno v puzdre ............................................................................................ 87Dokonal zvldnutie vztyku, 3. krok: Polovin vztyk .............................. 87

Dokonal zvldnutie vztyku, 4. krok: pln vztyk .....................................88al krok ............................................................................................................96

3. Kapitola .................................................................................................................. 97Inician program RKC ............................................................................................ 99

Zadanie: Premiestnenie .................................................................................110Dokonal zvldnutie premiestnenia 1. krok: chop .............................. 112Dokonal zvldnutie premiestnenia, 2. krok: Driak ............................. 113Dokonal zvldnutie premiestnenia, 3. krok: Spustenie ....................... 116Dokonal zvldnutie premiestnenia, 4. krok: Sprvnepremiestnenie .................................................................................................. 119Zadanie: Premiestnenie a vojensk tlak .................................................... 126Dokonal zvldnutie tlakov, 1. krok: Napnutpremiestnenie ..................................................................................................126Dokonal zvldnutie tlakov, 2. krok: Odtlaj saod kettlebellu ................................................................................................... 127

Dokonal zvldnutie tlakov, 3. krok: Samotn tlak ...............................130Dokonal zvldnutie tlakov, 4. krok: Pouvaj dchaniena udranie naptia ........................................................................................ 132Dokonal zvldnutie tlakov, 5. krok: Spusti kettlebell ..........................133Operan systm RKC pre tlaky ...................................................................135Zadanie: Trh s kettlebellom ..........................................................................138Dokonal zvldnutie trhu, 1. krok: ah do vky ....................................140Dokonal zvldnutie trhu, 2. krok: Uzamknutie ......................................142

Dokonal zvldnutie trhu, 3. krok: Neudri si predlaktie .......................142


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Dokonal zvldnutie trhu, 4. krok: Nenatiahni si ramenoalebo lake ........................................................................................................144Dokonal zvldnutie trhu, 5. krok: Spustenie .......................................... 144Desamintov test trhom americkej tajnej sluby pre

taktick skupiny na ochranu osb ..............................................................146Operan systm RKC pre ahy .................................................................... 147

4. kapitola:................................................................................................................149Podrobn nvod, ako sa sta chlapom medzi chlapmi .................................151

Ak je idelny asov interval na pauzu medzi sriami? ...................... 157Inician trningov program RKC a rozvjanie tlakov ...........................158Sobota (tvrd de) ........................................................................................... 159Pondelok (ahk de) ..................................................................................... 159

Streda (stredn de) ....................................................................................... 159Zhyby skvel doplnok k tlakom ................................................................160Inician trningov program RKC .............................................................162Rozvjanie ahov .............................................................................................. 162Ke si si natiahol rameno alebo lake ......................................................163Ke je tvoj entuziazmus silnej, ako tvoja ruka .....................................164Ak si si natiahol chrbt ..................................................................................165Intervaly s vekou intenzitou nov lieebn metda pretvoje srdce .........................................................................................................166Premiestnenie a tlak (P&T) ........................................................................... 167Pravidl kettlebell premiestnen a tlakov .................................................168Trh ........................................................................................................................169Pravidl USSS testu trhom .............................................................................169Tri vzory na testovacie dni ............................................................................. 171Inician program RKC zhrnutie ............................................................... 172

5. Kapitola ................................................................................................................ 175Otzky a odpovede: Preo m kettlebell pravidl? ........................................ 1771. MONOS ...................................................................................................... 1792. Monos ........................................................................................................ 180P neskutone nudnch dvodov, preo je RKC kettlebelltrning dobr pre chrbt ................................................................................181

6. kapitola .................................................................................................................185Ako sa vyrba kettlebell: Oce chladn oce panuje nad

vetkmi mumi! ................................................................................................... 187


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83Nov RKC program minimum

V

naej komunite sa vztyku s kettlebelom pripisuje vea zzranch uzdravenramien. Mnoho tvrdch muov, ktor u mali o to za sebou, plnovalo zavesi

na klinec svoj cviebn bor a zaa s golfom, ale vaka tomuto cviku sa opdostali do arny.

Okrem toho, e vztyk vrazne rozvja mobilitu a stabilitu ramien obe vlastnosti skov nie len pri udran akho zvaia, ale aj pri odolnosti v boji, i pri inch por-toch dodva silu aj na tvrd rozdvanie rn. N stly odbornk na tlaky (press) MikeMahler, senior RKC, zistil, e ke zaal cvii vztyky, jeho tlaky sa ete zvili. Ke zaalBrett Jones, senior RKC, robi vztyky s betiou kettlebellom s hmotnosou 48 kg,ohromujca sila jeho vojenskch tlakov (military press) tie ihne vzrstla.

VZTYKPRE

RAMEN,KTOR

DOKUPRIJM

A

AJROZDVA

DERY

Vztyksinkouvjednejruke

jeveobecneskkous

ily,

ktorvdylkalasilkov

dvnychasov...Vradoch

publikadosahovalvztyk

sinkouvjednejrukevdy

vekohlas,keebolo

oividn,eportoveczdvha

skutoneakinku.

-SIGMUNDKLEIN,AMERICKSILOV

LEGENDA


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ZADANIE: VZTYK

Cvik:

ahni si na chrbt, chy kettlebell oboma rukami a jednou ho vytla. Pomaly sa postav,pritom maj neustle vertiklne vystret cel ruku, v ktorej dr inku. Vonou rukou sipom tlakom do zeme a pomaly sa zani stava. Rovnako pomaly si ahni sp na zem.

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Vztyk.

al krok vo vztyku.


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85Nov RKC program minimum

Pravidl:

1. Na zaiatku a na konci cviku dr kettlebell vdy dvoma rukami (na ochranu lakov).2. Nikdy nedopus, aby ti kettlebell vyvrtil zpstie, tm by si si ho natiahol. Preto dr

rukov opret o spodn as dlane a zpstie maj pevn.3. Lake maj vystret a spevnen poas celho cviku.4. Rameno udruj v puzdre, najm pri zmench polh.5. Stavaj sa a lhaj si plynule, sna sa, aby prechody neboli trhan.6. Nerob ni tak, o by si nemal, alebo nevldal urobi s vemi akm kettlebellom.

To znamen, neustle dr pau vertiklne a poas celho cviku maj pod absoltnoukontrolou kettlebell aj cel svoje telo.

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DOKONALZVLDNUTIEVZTYKU, 1. KROK:BezpenezdvihniapolokettleBell

Predtm, ne urob vztyk, mus kettlebell zdvihn zo zeme. Pamtaj na jednu bez-penostn radu: Nerob ni tak, o by si nemal, alebo nevldal urobi s vemi akmkettlebellom. Potom si v mysli predstav nasledujci pokus: o by sa stalo, ak by si sa sna-il zdvihn 48 kg kettlebell jednou rukou, priom le chrbtom na zemi? Ak nepozntechniku zapri sa z pretlania, vyvrtne sa ti lake. Prve preto zdvhame kettlebellobomi rukami.

Teraz bude robi vztyk s pravou rukou. Polo si kettlebell na prav stranu do vkyrebier, uchop rukov kettlebellu pravou rukou, na u polo av ruku tak, aby palec bolsbene s prstami. Maj kettlebell o najbliie k telu, obomi rukami pritiahni kettlebell k

hrudi, akoby si dral zbra. Pusti av ruku.

Preva sa na prav bok a prav dla zatla hlboko do rukovte. Trochu pohni zpstm,aby si vyrovnal snahu kettlebellu vyvrti ti zpstie. Mierne zovri rukov. Po cel as

ju dr takto. Vytla kettlebell pravou rukou nad hrudnk. Rameno je po cel as na zemi,rovnako ako noha.

Pri span kettlebellu pozorne sekvenciu zopakuj v opanom porad. Vonou rukouuchop druh ruku, ktor dr zvaie, spusti kettlebell k hrudnku, obr sa na bok apusti ho a potom, ke stoj na zemi. Nie skr!

Takto kettlebell zdvihni a polo. Vedelby si to urobi aj so 48 kg betiou?

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kettlebellpre Vs vyrbame ako prvna Slovensku u od roku 2007!

dizajn premyslen pre maximlne vkony - iadne plasty, kus poctivho eleza!

so zodpovednosou od samho zaiatku testovan a zlepovan nami sammi.denne testovan stovkami cviencov v naich Gymoch CrossFit Pressburg a CrossFit Nitra.

kettlebell je osobn inka, ktor si treba vi, preto je u ns kvalita na prvom mieste.

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Začni s Kettlebellom!_PAVEL TSATSOULINE