Ukusebenza kwe-Kettlebell kuyindlela enhle yokwakha amandla
Yini i-Kettlebells?
Uma ungakaze uzwe ngokusebenzisa i-kettlebell ukuze uqinise, cishe awodwa. Nakuba lesi siqeshana semishini yokuqeqeshwa kwamandla ensimbi sasilokhu sisondele amashumi eminyaka, maduzane nje sitholile ukunakekelwa kwezigijimi eziningi zokuzilibazisa.
I-Kettlebells yi-bowling ball-size cast cast iron weights ene-handle eyodwa eqoshiwe phezulu.
Ungathola uKettlebells ngezicucu ezihlukahlukene, njengama-dumbbells, aphakathi kwamakhilogremu amabili kuya ngaphezu kwamakhilogremu ayisisindo ngesisindo esiphelele. Lezi ziyizinsiza ezivamile zokuqeqesha amandla eMpumalanga Yurophu, i-kettlebells, futhi manje ibonakala kumaqembu amaningi, ama-gyms kanye namakamelo okugcoba emhlabeni wonke ngenxa yezinhlelo zempilo ezifana ne-CrossFit, i-bootcamp namanye amakilasi okuzivocavoca. I-Kettlebells yinto ewuthandayo kakhulu kwi-CrossFit eminingi, kanye nezinye izinto zokuqeqesha eziyisisekelo ezinjengezinhlamvu zemithi ezilinganiselwe , ukudonsa imigoqo , ukugoqa izintambo nokuningi kwezisindo zamahhala.
Yini Engcono Kakhulu Nge-Kettlebells?
Isizathu sokwandiswa kwe-kettlebell ukuthi sibuyele ekuqeqesheni okuyisisekelo okudinga ukusebenza, ukuqina komzimba wonke. I-Kettlebells idinga umgijimi ukuba agxile esimisweni somzimba wonke ngoba ephakamisa futhi elawula amabutho e-kettlebell wonke umzimba, futhi ikakhulukazi umgogodla , ukusebenzisana njengeqembu, ukwakha amandla kanye nokuzinza ngesikhathi esifanayo.
Umsebenzi we-Kettlebell uhlanganisa amaqembu amaningi we-muscle ngesikhathi esisodwa. Ngale ndlela, kuyindlela enhle yokuthola umzimba wonke isikhathi esifushane.
Amathiphu Wokuqeqesha Kettlebell
Uma ufuna ukwandisa ukuqeqeshwa kwe-kettlebell, kubalulekile ukuba uthole imfundo eyenziwe ngomuntu evela kumqeqeshi womuntu noma umqeqeshi onolwazi lokufundisa umzimba we-kettlebell.
Ukusetshenziswa okungalungile kwe-kettlebell kungabangela ukulimala, ikakhulukazi izinsalela ezincane ezisezingeni eliphansi kanye ne-sprains, ngakho-ke ungakhethi nje bese uqala ukuguqula. Ukuze uthole umqeqeshi we-kettlebell oqinisekisiwe eduze kwakho, hlola amawebusayithi we-follwong:
- I-American Kettlebell Club
- I-International Kettlebell ne-Fitness Federation (i-IKFF)
Ukuphepha kwe-Kettlebell
Kubalulekile ukuqala kancane futhi uthole ukuqeqeshwa kochwepheshe lapho usebenzisa kettlebells. Uma isetshenziswe ngokungalungile, i-kettlebells ingabangela ukulimala okubi. Ukusetshenziswa okufanele kwalesi sindo sensimbi kudinga amandla, ukusebenzisana nokusebenza okuningi ngesisindo esincane ngaphambi kokukhula kwesisindo. Ukuzivocavoca kwe-kettlebell ngayinye kuhilela amalunga amaningi namaqembu amaningi omzimba asebenza ndawonye. Kuthatha abagijimi abaningi isikhathi ukuba bavumelane nalezi zindlela zokuhamba ezintsha ezivame ukwedlula ukuhamba kwesisindvo-ukuphakamisa. Ukuze uqaphele lezi zindlela zokunyakaza zidinga isiqondiso, imfundo nokubekezela. Ngemuva kokuba izinto eziyisisekelo zikwazi kahle, ukwandisa isisindo kunika amandla okusebenza okungalinganiselwe yimishini noma ngisho nezimbongolo.
Abaqalayo abaqalayo bephutha benza ukuqala nge-kettlebell enzima kakhulu, futhi bathuthuka besebenzisa amandla, kunokulawula. Uma uguqula i-kettlebell awukwazi ukulawula kahle, izinkinga zokulimala zanda ngokuphawulekayo.
Lokhu kungabangela ukulimala okukhulu kumalunga, ikakhulukazi entanyeni, emuva nangemuva. Iseluleko esihle kakhulu ukuqala nge-kettlebell elula kakhulu, futhi uphelele ukuhamba okuyisisekelo ngaphambi kokukhula kwesisindo. Yiba nesheke somfundisi bese ulungisa ifomu lakho. Futhi yibuke njalo uma ukhula ube yi-kettlebell eyinkimbinkimbi.
I-Kettlebells Exercises
I-kettlebell yokuqala yokuzivocavoca iningi labadlali abafundela yi- kettlebell eyisisekelo sokuguqula (pdf) . Emva kokuqeqeshwa okufanele futhi uqiniseka ngesimo sakho, iningi labesifazane bazosebenzisa i-kettlebell enesisindo esingamakhilogremu angu-12 kuya kwangu-25 futhi amadoda amaningi azosebenzisa i-kettlebell yamapayipi angu-25 kuya ku-35.
Kulo msebenzi, isisindo sidinga ukuba sibe nzima ngokwanele ukubandakanya ngokugcwele iminyango (emuva kwethanga) nemisipha ye-gluteus .
Kettlebell Exercises kusuka CrossFit
Ukuthenga i-Kettlebell
Kunezinhlobo ezihlukahlukene zamakhi we-kettlebell ongakhetha kuzo. Ngakho-ke unqume isabelomali sakho, ubunzima obungase udinge nokuthi uhlose ukusebenzisa kanjani kettlebells ngaphambi kokuthenga. Kunalokho, funa i-kettlebell eyenziwe yensimbi ensimbi ngensimbi ebushelelezi, ekhululekile.
Umthombo
Dragon Door, [dragondoor.com/certification_19.html#safety]Kettlebell Safety 101.