Hamba kunoma yikuphi ukuvivinya umzimba futhi cishe uzobona iqoqo le- kettlebells , mhlawumbe ehlezi ekhoneni eduze kweminye imishini ekhangeleka njenge- BOSU , izintambo zempi , namabhola ezemithi .
Uma ubukela othile usebenzisa i-kettlebell, mhlawumbe ubabonile beyihlahlela phansi, mhlawumbe bazibuza ukuthi kungani bazokwenza into enjalo. Iyini inzuzo yokuguqula isisindo esibonakala sengathi, kahle, i-kettle?
Kunezinzuzo eziningi ekuqeqeshweni kwe-kettlebell kanti enye yezinto eziyinhloko yilokhu: Izindlela eziningi zokupheka nge-kettlebell zishintsha kakhulu, ngokuvamile zihamba nge-ballistic, okusho ukuphakamisa okusheshayo kunokuqeqeshwa okunamandla nokulawulwa kwamandla iningi lethu lisetshenziselwa ukwenza.
Lezi zinhlobo zokuzivocavoca zenza ukushaya kwenhliziyo yakho ngendlela ehlukile kune-cardio. Akukhona lokho kuphela, lokhu ukunyakaza kunselele cishe yonke imisipha emzimbeni wakho. Ngisho kangcono, ukuqeqeshwa kwe-kettlebell kuhluke kakhulu kulokho iningi lethu lisetshenziselwa khona, lingase libe mnandi ngempela.
Ngenkathi kukhona ikhefu lokufunda neqeqesha le-kettlebell, noma ubani ongakwenza, ngisho nabaqalayo. Uma ngabe wenza okufanayo, ukuqeqeshwa kwe-kettlebell kungaphilisa impilo entsha emisebenzini yakho yokuzivocavoca. Funda ukuthi yini okudingeka ukwazi mayelana nokuqeqeshwa kwe-kettlebell.
Kuyini ukuqeqeshwa kukaKettlebell?
I-Kettlebells yilapho isetshenziswe izinsimbi zensimbi kusuka ku-5 lbs kuya ku-100 lbs, ezibunjwa njengebhola ngesibambo ukuze ziphoqe kalula.
I-kettlebell yavela eRussia futhi yayithandwa kakhulu ema-US amashumi eminyaka adlule, kodwa iye yavuselela eminyakeni embalwa edlule enezigaba ezincane, amavidiyo nezincwadi. Isizathu? I-Kettlebells inikeza uhlobo oluthile lokuqeqesha ngokusebenzisa izinyathelo ezinamandla ezibhekiswe kuzo zonke izici zokuqina - Ukukhuthazela, amandla, ukulinganisela, ubuciko kanye nokukhuthazela kwe-cardio.
Abantu bayayithanda ngoba kuyinselele, isebenzayo futhi udinga kuphela into eyodwa.
Umqondo wukuthi ubambe i-kettlebell kwesinye noma zombili izandla bese uhamba ngezivivinyo ezahlukene ezifana nokuguqa kwengalo, ukuhlwitha , ukuthwala okuphetheyo nokudonsa okuphezulu.
Ezinye ukunyakaza usuke ushintsha isisindo esisuka esandleni sakho njengoba isisindo siphenduka noma lapho uhamba ngokuhamba kwesikhathi, okudinga ukuba uzinze umzimba futhi uhlanganyele umgomo ngendlela entsha.
Ezinye izinyathelo zidinga amandla emilenzeni nasezintanjeni ukuhambisa isisindo, ukunika ukuhlanganiswa konke ukunyakaza komzimba okuvame ukulahleka nezinye izinhlobo zokuqeqesha.
Kettlebells vs. Dumbbells
Ungase uzibuze, akusiwo yini kettlebell njengenhlanhla? Ngezinye izici bafana okufanayo kodwa, okwenza ukuthi i-kettlebell ihluke kanjani ukuthi ibumba kanjani. Kungase kubonakale sengathi isisindo esivamile, kodwa isibambo esifanelwe uqobo sishintsha indlela isisindo esisebenza ngayo nomzimba wakho.
Nge-dumbbell, isikhungo sokuvuthwa kwezinto sisesandleni sakho kodwa, nge kettlebell, isikhungo sokuvuthwa komzimba sisekho ngaphandle kwesandla sakho, okusho ukuthi singashintsha kuye ngokuthi ubamba kanjani futhi uyishukumisela.
Ukukhula kwamanyathelo amaningi we-kettlebell (i-no-no enkulu ekuqeqeshweni kwamandla wendabuko), idala amandla we-centrifugal, igxile kakhulu emisipha esetshenziselwa ukuhlaziya nokuzinza.
Lolu hlobo lokunyakaza okuhlukahlukene lulinganisa ukunyakaza kokuphila kwangempela njengokuguqula i-suitcase ukuze uyibeke ebhodini elingaphezulu, isibonelo.
Ama-dumbbells amnandi ekwakheni imisipha namandla ngokunyakaza okuhamba kancane, okulawulwa ngenkathi ukuqeqeshwa kwe-kettlebell kuhilela wonke umzimba futhi kugxile ekukhuthazeleni, amandla nokunyakaza okunamandla.
Izinzuzo ze-Kettlebell Training
Cishe noma yikuphi ukuvivinya umzimba kungazuza ekuqeqesheni kettlebell. Eqinisweni, i-American Council on Exercise yathumela isifundo ukuze ithole indlela ukuqeqeshwa kwe-kettlebell ephumelelayo ngayo.
Ngemuva kwamaviki ayisishiyagalombili ama-kettlebell umzimba, abacwaningi babona ukuthuthuka okuphawulekayo kokukhuthazela, ukulinganisela, namandla okuqala.
Ukuthuthukiswa okukhulu kunazo zonke kwakusemqoka lapho amandla anyuke khona ngamaphesenti angama-70.
Ezinye izinzuzo zihlanganisa:
- Ukubambisana nokuthuthuka .
- Ukuhlelwa okungcono nokulungiswa - Ukuzivocavoca okuningi kusebenza imisipha ye-postural ngendlela esebenzayo.
- Isikhathi esisebenza kahle - Uqeqesha izingxenye eziningi zempilo ngesikhathi esifanayo kubandakanya i-cardio, amandla, ibhalansi, ukuzinza, amandla nokukhuthazela
- Ukuzivocavoca kuyasebenza futhi isisindo esithinta ukusiza ukwandisa amathambo futhi ugcine umzimba uqinile imisebenzi yansuku zonke.
- Usebenza kahle nakwezinye izinhlobo zokuzivocavoca .
- Ukwandisa amandla okuthuthukiswa nokukhuthazela, okuyinto enhle yezemidlalo ehlukahlukene.
- Kungasiza ukuvikela abagijimi ekulimaleni - Ukulimala okuningi kwenzeka uma uhamba ngokushesha futhi kufanele ume (aka, ukuxubusha okunamandla). I-Kettlebell umzimba iqeqesha umzimba ngokunciphisa ngokuqinile, okungashintshela umzimba onempilo, onamandla enkantolo noma ensimini.
- Ukuphuthuma okubuhlungu emuva - Ukutadisha okuthakazelisayo okushicilelwe kuyi -Journal of Strength and Conditioning Research kwathola ukuthi ukuqeqeshwa kwe-kettlebell kunikeze amaphethini okulayisha okuhlukile esiwabonayo ngokuqeqeshwa kwamandla wendabuko. Ngenxa yokuthi i-back back isebenze ngesikhathi sokuguqula, lokhu empeleni kuthuthukisa ukusebenza nokuphila kwe-back back.
- Kulula - ukuvivinya umzimba kulula, ukusebenzela kuqondile futhi udinga kuphela into eyodwa, nakuba ungase udinge izilinganiso ezihlukahlukene.
Ukuqapha
Konke lokhu kuzwakala kuhle, kodwa kunezinye izithiyo ezinjenge:
- I-Tough for Wabasaqalayo - Uma ungumuntu omusha wokuzivocavoca, ukuguqula i-kettlebell akuyona lapho ufuna ukuqala khona. Udinga ukuba nesisekelo esiqinile kakhulu ngaphambi kokuhlola ibhalansi yakho namandla omzimba ngesisindo esinzima. Kodwa-ke, ungasebenzisa i-kettlebell njengendlebe yokuzivocavoca okufana nezokufa, imigqa noma ama-squats.
- Kudinga ukuqeqeshwa nokuzijwayeza - Isihluthulelo sokuqeqeshwa kwe-kettlebell sisebenzisa isisindo esinzima - Kunzima kangangokuthi kufanele usebenzise amandla ezinqunu nasemilenzeni yakho ukusiza ukusunduza noma ukuguqula isisindo. Kulula kakhulu ukulimaza umhlane wakho uma ungasebenzisi amasu omuhle, ngakho-ke thola isiqondiso esivela kuchwepheshe bese uqala ngesisindo sokukhanya,
- Ingozi yokulimala - Ingozi yokulimala yangempela ngokuvamile ivela ekwenzeni okuhambayo okungalungile kunezivivinyo ngokwabo. Nalapha, yingakho kubalulekile ukuthola imfundo yokuzivocavoca okunamandla.
Uma unesithakazelo ekuqaliseni ukuqeqesha nge-kettlebell, kungcono ukuthatha isigaba noma uthole isiqondiso kumfundisi onolwazi ukuze uthole ukuhlukumeza okuningiliziwe kwezivivinyo. Ukunyakaza okuningi okwenzekayo kungase kungajwayelekile futhi uchwepheshe angasiza ngefomu lakho nangokukhetha izisindo zakho.
Uma lokho akuyona inketho, amavidiyo angenye indlela enhle. Zama "I-Ultimate Kettlebell Workouts for Beginners" enikeza imiyalelo yokunyakaza kwe-kettlebell eyisisekelo kanye nokusebenza okubandakanya izinhlanganisela ezihlukahlukene ze-kettlebell.
> Imithombo:
> Jay K, Frisch D, Hansen K, et al. Ukuqeqeshwa kweKettlebell yempilo ye-musculoskeletal kanye nenhliziyo yempilo: isilingo esilawulwa ngokungahleliwe. I-Scandinavian Journal of Work, Environment & Health . 2011; 37 (3): 196-203.
> Kettlebell Swing, Snatch, ne-Bottoms-Up Phatha: Emuva futhi ...: I-Journal of Strength & Conditioning Research. LWW. http://journals.lww.com/nsca-jscr/Fulltext/2012/01000/Kettlebell_Swing,_Snatch,_and_Bottoms_Up_Carry_.3.aspx. Ifinyelele ngo-Juni 27, 2017.
> Kettlebells Kick Butt. I-ACE Fit | Ulwazi lokufaneleka. https://www.acefitness.org/acefit/expert-insight-article/47/3233/kettlebells-kick-butt/.