kettlebell chimedu chinogoneka chemidziyo inoshandiswa kudzidzisa kutsungirira, simba uye simba.Kettlebells ndeimwe yeakanakisa maturusi ekushandisa akakodzera munhu wese - vanotanga, vane ruzivo vanosimudza uye vanhu veese mazera.Iwo akagadzirwa nesimbi yakaumbwa uye akaumbwa senge cannonball ine pasi rakati sandara uye mubato (unozivikanwawo senyanga) pamusoro."Nyanga dzakatambanudzwa pamusoro pebhero dzinoita kuti ive yakanaka kudzidzisa hinge mapatani uye kufa muvanhu vakuru, nepo dumbbell ichida kudzika zvakanyanya uye kufamba," akadaro muvambi weLadder app, Lauren Kanski, anova Murairidzi weBody and Bell, chipangamazano wezvekugwinya wemagazini yeWomen's Health uye murairidzi akazvimiririra ane National Academy of Sports Medicine.
Kana iwe uri mutsva pakudzidzira kettlebell, zvinobatsira kutsvaga murairidzi wekettlebell anogona kukudzidzisa maitiro akakodzera pamwe nemhando dzakasiyana dzemataira ekudzidzisa kettlebell.Semuyenzaniso, hard-style training inoshandisa max force in every rep ine huremu hunorema, ukuwo zvemitambo-style kurovedza ine zvakawanda zvekuyerera uye inoshandisa zviremu zvinoreruka kushandura zviri nyore kubva kune rimwe kufamba kuenda kune rimwe.
Izvo zvinobatsirawo kune rehab maekisesaizi nekuda kwemashandiro anoita kettlebell kana iri kushandiswa."Tinogona kuwedzera kukurumidza uye kumanikidza pasina kuwedzera mutoro, izvo zvinoita kuti zvive nyore pamajoini," akadaro Kanski."Maumbirwo akaitwa nyanga uye kana tikaibata panzvimbo yeraki kana pamusoro, inoita kuti ive yakanakira chiuno, gokora uye hutano hwepafudzi."
Sezvo akawanda kettlebell anogona kukonzera kushatirwa kuseri kwechanza, mugadziri wemhando ane basa."Ini ndinokurudzira kettlebell imwe chete ine hupfu inopera yakagadzirwa nemhando dzakadai seRogue neKettlebell Kings nokuti dzinodhura asi dzinogara hupenyu hwose," akadaro Kanski.Kunyangwe iwe usingade kushandisa kettlebells nehupfu kupera, ramba uchifunga kuti zvimwe zvinhu zvinogona kunzwa zvakanyanya kutsvedza.
Kana iwe wakagadzirira kutora kettlebells, pane zvakawanda zvekudzidzira iwe zvaunogona kutanga nazvo uye kufambira mberi kusvika kana iwe wagona unyanzvi.Isu tinokurudzira kutsvaga nhungamiro kubva kune nyanzvi kuti uve nechokwadi chekuti uri kuita mafambiro aya zvakachengeteka uye nemazvo usati wazviita wega.Kanski anoti imwe yedzakanakisa nzira dzekudzidza kushandisa kettlebell ndeyekutevera chirongwa sezvo zvichitora yakawanda kudzidzira.Pazasi pane mamwe emhando yepamusoro kettlebell maekisesaizi aunogona kuwedzera kune yako yekusimba regimen, ungave uri mutsva kana ane ruzivo mukusimudza.
Kettlebell inofa
Iyo kettlebell deadlift idanho rekutanga iro rakakosha kugona kutanga.Iyo kettlebell inofa inonangidzira yako posterior cheni, iyo inosanganisira yakaderera mhasuru senge glutes yako, hamstrings, quadriceps uye kunyangwe mhasuru dzako dzepamusoro senge musana wako, erector spinae, deltoids uye trapezius.Kanski anoti mazhinji maekisesaizi aunoita nekettlebell anobva kune akafa.Sarudza huremu hwaunonzwa wakasununguka nahwo hunokutendera kuti uite sere reps kwemaseti mashoma.
Wakamira netsoka dzako chiuno-upamhi zvakaparadzana, isa kettlebell pakati petsoka dzako nemubato unoenderana nematanho etsoka dzako.Batanidza musimboti wako, kupfavisa mabvi ako uye kunamatira pahudyu (fungidzira uchirovera butt yako kumadziro).Bata kettlebell kudivi rega rega remubato uye wotenderedza mapendekete ako kumashure nekudzika kuitira kuti tsandanyama dzako dzakazara mukati uye kure nenzeve dzako.Chengetedza maoko ako kunze kuitira kuti unzwe sekunge uri kuedza kutyora mubato nepakati padivi rega rega.Sezvaunosvika pakumira, fungidzira uri kusundira pasi netsoka dzako.Dzokorora.
Single-ruoko kettlebell yakachena
Iyo kettlebell yakachena ndechimwe chiitiko chakakosha nekuti ndiyo nzira yakachengeteka yekuunza kettlebell munzvimbo yekumisa kana kuitakura pamberi pemuviri.Iyo kettlebell yakachena inoshanda mhasuru dzako dzepasi dzemuviri, dzinosanganisira glutes yako, hamstrings, quadriceps, hip flexors pamwe nepakati yako yese.Iyo mhasuru dzepamusoro dzemuviri dzakanangwa dzinosanganisira mapendekete ako, triceps, biceps uye kumusoro kumashure.Kuti uite kettlebell yakachena, iwe unofanirwa kumira netsoka dzako hip-upamhi zvakaparadzana.Fungidzira kugadzira katatu nemuviri wako uye tsoka yekuiswa.Isa kettlebell inokwana tsoka imwe pamberi pako uye usvike pasi sezvaunonamatira, uchibata mubato neruoko rumwe.Batanidza musimboti wako uye dhonza mapendekete ako pasi uye kumashure apo iwe muhudyu kuti urove bhero pasi pako uye tambanudza chiuno chako mberi apo iwe uchitenderedza ruoko uye unounza ruoko kumusoro kumusoro uye pedyo nemuviri kuitira kuti kettlebell ipedze kuzorora pakati peruoko rwako, chipfuva uye bicep.Ruoko rwako runofanira kuramba rwakatwasuka kana kuti rwakanyura zvishoma mukati munzvimbo iyi.
Kaviri-ruoko kettlebell swing
Iyo kettlebell kaviri-ruoko kuzungunuka ndiyo inotevera chiitwa chekudzidza mushure mekufa uye kettlebell yakachena.Ichi chiitwa chiitiko che ballistic chakanakira kusimbisa yako posterior cheni (musana wako, glutes uye hamstrings).Kuti ugadzirire kettlebell swing, tanga nekettlebell iri pamberi pako pakureba kweruoko, nemaoko ako pamusoro penyanga yebhero.Panzvimbo pekushandisa ruoko rumwe chete, uri kushandisa ese ari maviri pakufamba uku.Kotama zvishoma pamabvi kuitira kuti uve pachinzvimbo chehinge, svika pamubato wekettlebell uine pronated grip wodhonza mapendekete ako kumashure nekudzika.Kana muviri wako uchinge wanyatsobatanidzwa, iwe uchaita seuri kutyora mubato nehafu uye uchikwira kettlebell kumashure, chengetedza chiuno chako pasi mukukwira, wobva wadzvanya chiuno chako kumberi kuti uunze muviri wako panzvimbo yakamira.Izvi zvinosimudzira maoko ako uye kettlebell kusvetukira kumberi, iyo inofanirwa kungokwira kumusoro kwepfudzi, ichiyangarara kwekanguva isati yadzokera pasi apo iwe unosundidzira chiuno chako kumashure nekukotama zvishoma mumabvi ako.
Nguva yekutumira: Mar-02-2023