Kungenzeka ukuthi uzwile ngokuqeqeshwa kwe- kettlebell njengento eyinhloko elandelayo kuma-infomercials, kumavidiyo noma ngisho nase-gym yakho. Kubonakala kuthakazelisayo - isisindo esinzima esingaqondakali lapho uthola khona ukuzungeza, kodwa yini ngempela engakwenzela yona? Ukuqeqeshwa kukaKettlebell kungazuzisa noma ubani, kusukela kubagijimi abanomthelela kuya ekuzivocavoca umzimba.
Nakuba kungenjalo ukuthatha indawo yokuqeqeshwa kwe-cardio noma yamandla, kuhilela izici ngamunye.
Ukunyakaza okuguquguqukayo, okuvamile okubandakanya umzimba wonke futhi kusebenze ezindaweni ezifana nokulinganisela , ukusebenzisana, nokuthuthukiswa kwamandla , okungawutholi uhlobo olufanayo lokuqeqeshwa ekufundiseni kwendabuko. Okuhle kunakho konke, kumnandi futhi kungavuselela futhi kuvuselele ukusebenza kwakho.
Indlela Ongayisebenzisa ngayo Kettlebell Training
Ukuqeqeshwa kwe-Kettlebell kungasetshenziswa ngezindlela ezihlukahlukene - ukukusiza ukwakha amandla namandla njengogijimi, ukukusiza ukuba uqalise njengesenzo sokuqala noma ukwenza ukuthi ukusebenza kwakho kwamanje kube mnandi kakhulu.
Uma ujwayele ukwenza ukuqeqeshwa okuphakeme kwesifunda , ukuqeqeshwa kwe- kettlebell kungase kube ukwengeza okukhulu kokuthola izinga lokushaya kwenhliziyo yakho nokushisa ama-khalori amaningi.
Indlela Yokusebenzisa Kettlebells Ekusebenzeni Kwenu
- Njengengxenye yokusebenza kwakho - Zama ukufaka izisekelo zokuqala ze-kettlebell ekuqaleni noma ekupheleni komsebenzi wakho we-cardio noma amandla ukuze uthole okungaphezulu kokusebenza kwakho kwamanje.
- Njengengxenye yokusebenza kwakho - Omunye umqondo ukuhlanganisa imishini ye-kettlebell ibe isimiso sakho. Isibonelo, ukwenza okuhlanzekile, ukucindezela bese ucindezela njengengxenye yomsebenzi wakho wezinyosi noma ukuguqula ngaphambi kokuqhubekela emsebenzini osindayo we-squat.
- Njengomsebenzi wokuqeqesha isiphambano - Ungase futhi uzame ukuqeqeshwa kwe-kettlebell njengendlela yokuzivocavoca okuhlukile owenzayo ekuphumuleni okusebenzayo kusuka kwindlela yakho evamile. Ukuhlanganisa ndawonye uchungechunge olulula lwezivivinyo ezifana nokuziphendulela , ukushintshanisa okunye , ukudonsa okuphezulu , imishini yokucindezela , ukubhujiswa , izikwele , nemigqa , kungakunika isimiso somzimba esigcwele esisebenza umzimba wakho ngokuhlukile kunamanye okusebenza kwakho.
- Njengoba ukuqeqeshwa kwakho kuphela - ukuqeqeshwa kukaKettlebell akusho ukuthatha indawo ye-cardio namandla kodwa njalo, uma ugwema ukuqeqeshwa kwendabuko njengenhlupho, ukuzama i-kettlebells kungase kube isisusa esidinga ukuba usebenzise njalo. Kufanele ube nesipiliyoni sokuzivocavoca esidlule ngaphansi kwebhande lakho ngaphambi kokuzama ukuqeqeshwa kwe-kettlebell.
Ukukhetha Kettlebells Yakho
I-Kettlebells iza ezinhlotsheni ezihlukahlukene nezisindo, ukuqala ngo-5 lbs nokukhuphuka okungama-5 lb kuya ezingaphezu kuka-100 lbs.
Isihluthulelo ekukhetheni isisindo sakho ukuqiniseka ukuthi kunzima ngokwanele ukukunselela ngaphandle kokubangela ubunzima obuningi. Kungathatha isilingo nesiphambeko ukuthola isisindo esifanele futhi uzothola ukuthi ukuhlolwa okuhlukile kuzodinga umthwalo ohlukile.
Uma usanda kuqalisa, izinyathelo eziningi ze-ballistic (ezifana nokuguqula noma ukucindezela imishini) ziyoba into engavamile kuwe, ngakho qalisa ngesisindo esincane sokugcwalisa ifomu lakho.
Ngezansi ezinye iziqondiso ezijwayelekile ongazisebenzisa uma ukhetha isisindo sakho. Lezi yiziphakamiso kuphela, ngakho-ke yiba iphutha ngakwesobunxele uma ungaqiniseki:
- 5-10 lbs - Kwabesifazane abasha ukuqeqeshwa kettlebell
- 10-15 lbs - Kwabesifazane abafanelekile abajwayele ukuqeqeshwa kwe-kettlebell noma amadoda abasha ukuqeqeshwa kwe-kettlebell
- 20-25 lbs - Kwabesifazane abalungile abaye bazama ukuqeqeshwa kettlebell noma amadoda ajwayele kettlebells
- I-30 lbs naphezulu - Kubantu abafanele kakhulu abane-kettlebell yangaphambilini
Uma uhlela ukuqeqeshwa okuvamile kwe-kettlebell, uzothola ukuthi uzodinga izilinganiso ezihlukahlukene ngokuya kokusebenza okwenzayo. Uma ungabaza, qala ngesisindo esincane futhi usebenzise ukuhamba ngaphambi kokuhamba ngesisindo.
Ungathola ama-kettlebells ezitolo eziningi zezemidlalo noma emnyangweni weSaphulelo noma ungawayala ku-intanethi. Kungaba kubiza, kodwa khumbula ukuthi ungasebenzisa futhi kettlebells ukuqeqeshwa kwamandla wendabuko kanye.
I-Kettlebell Exercises
Imishini eminingi ye-kettlebell ihilela ukuhlukahluka okuhlukahlukene, kodwa iningi liwela emikhakheni emibili: I-Grinds ihamba kancane futhi ilawulwa izinyathelo ngenkathi umzimba we-ballistic uhilela ukuzula kanye nokukhula okusheshayo.
Gwema ukuhamba
Izibonelo ezilandelayo zibonisa ukumbumbana okuncane okuyisisekelo se-kettlebell. Lokhu kuhamba, okufana nokuzivocavoca kwamandla wendabuko, kube yisisekelo sezivivinyo ze-ballistic.
Uma ngabe uqeqeshiwe amandla, kungenzeka ukuthi wenze okuningi kwalokhu kuhambisane nezinye izinhlobo zemishini. Uma ungumuntu omusha wokuqeqesha amandla nokuqeqeshwa kwe-kettlebell, uzofuna ukuzisebenzisa lezi zintuthuko futhi ukhululeke nabo ngaphambi kokuqhubekela emisebenzini ye-ballistic.
- I-Bent-Knee Deadlift
- Umfutho womlenze wokufa
- I-Squat
- Isikwele sangaphambili
- I-windmill
- Impendulo yangaphezulu
- Ukujima
- Burpee
- Imigqa
- Umfanekiso we-8
- I-Turkish Get Up
I-Ballistic Exercises
Ukuhamba kwe-Ballistic, njengoba kusho igama, kuhilela ukuqhuma okuningi, ukunyakaza okunamandla. Kungase kubonakale sengathi ugijimela noma ucindezela isisindo phezulu nangaphansi ngezandla zakho, kodwa lokhu kuhamba ngokuyinhloko kuhilela ukuqhuma kwe-hip, okukuvumela ukuba udwebe emandleni ezinqunu nasemilenzeni yakho ukuhambisa isisindo.
Lokho kusho ukuthi akufanele uzizwe ukuzivivinya ezandleni zakho - empeleni, i-kettlebell kufanele izwe ingenasisindo phezulu. Uma kungenjalo, sebenzisa ukushayela iziqhumane njengoba uguqula isisindo noma ucabange ukusebenzisa isisindo esithile.
Uma isisindo sincane kakhulu, ukuqhuma kwe-hip ngeke kwenze umehluko omkhulu. Uma isisindo esinzima kakhulu, ukuqhuma kwe-hip kungase kunganele ukunqoba isisindo.
- Swayipha
- Okunye ukuguqa
- One Arm Swing
- I-One Arm Pull
- Ukudonsa Okuphezulu
- I-Two Arm Pull
- Hlanza
- Hlanza, Push and Press
- I-Russian Twist
Uma uqala nge-kettlebell ukuqeqeshwa, kungcono ukuthola imfundo evela ochwepheshe ukuze uthole okuningi emisebenzini yakho yokuzivocavoca. Uma ungenayo amakilasi we-kettlebell noma uqeqesho endaweni yakho, cabangela ividiyo efana ne-Iron Core Kettlebell noma i-Ultimate Kettlebell Workouts ye-Beginners.
Uma uhlanganisa ukuzivocavoca kwakho, ungazama izenzo ezibalwe ngenhla besebenzisa lezi ziqondiso zokuqeqesha ezilandelayo:
- I -intensity: Vary ukuqina noma ukuguqula ukuzivocavoca ngokuguqula ubude besibindi (isib. Bamba isisindo eduze komzimba) noma ushintshe ijubane lokunyakaza (isib.
- Isisindo : Qala ngesisindo esincane futhi ucabange ukugcina izinto ezihlukahlukene ezisezingeni eliphezulu. Izisindo ezehlukene zingadingeka ekusebenziseni ngalunye
- Ibuyela emuva : 8-16
- Isetha : 1-3 isethi
- Ukuvama : 1-2 izikhathi ngesonto
- Ukuphumula : amasekhondi angu-15-60 phakathi kwamaqoqo
Ukuphepha Nezindlela ze-Kettlebell
Nakuba kunengozi encane yokulimala nokuqeqeshwa kwe-kettlebell, kunezingozi ezihilelekile, hhayi okungenani okungenzeka ukuthi ukuphonsa isisindo sakho ekamelweni noma ukuwuphonsa ezandleni zakho. Sebenzisa amathiphu alandelayo ukugcina ukusebenza kwakho kuphephile futhi kuphumelele:
- Zinike isikhala esanele - Ezinye izinyathelo zihilela ukuguqula isisindo, ukujikeleza ohlangothini noma ukuphakamisa ngaphezulu. Hlanganisa ukuhamba ngaphandle kwesisindo sokuqala ukuqinisekisa ukuthi unekamelo elanele lokuhambisa.
- Qinisekisa ukuthi ukufudumala kahle ngaphambi kokuzivocavoca kwakho ukugwema ukulimala .
- Qala elula - Ngisho noma ufundela umzimba, uzofuna ukuqala ngezivivinyo eziyisisekelo ngaphambi kokuya ezingeni elilandelayo.
- Qala ngesisindo sokukhanya - Ngisho noma kuzwakala kulula, uzokwazi ukuzivocavoca ngefomu elihle futhi uthuthukise imemori yakho ye-muscle ngaphambi kokuhamba kakhulu.
- Gqoka amagilavu noma ugcine ithawula elungile - Izandla ze-Sweaty zingenza ukuba usule futhi uphonsa isisindo.
> Imithombo:
> Bishop, E; Collins, M; ULanier, A. Izimpendulo ze-Cardiorespiratory ku-Kettlebell Training Exercises. I-Med. Sci. I-Sports Exerc. 37 (5): S51. 2005.
> URoberts, u-Keli. I-Kettlebell Concepts: Ingqikithi Yomzimba I-KB Blast. I-IDEA World Fitness 2009.