I-kettlebell ingachazwa kangcono njenge-cannonball ngesibambo. Lo mklamo oyingqayizivele uvumela ukuthi uphenduke ngokuzenzekelayo, uhlanze, ulande, cindezela futhi ugibele indlela yakho yokufaneleka komzimba. Ekuqaleni i-unit of measurement esemthethweni esetshenziselwa ukulinganisa izikali ezimakethe zaseRussia ze- 1800 , i- girya ( isiRashiya for "handleball") itholakale ukwandisa ukuqina emasosha aseRussia uma isetshenziswe njengesisindo sokuphakamisa, futhi ekugcineni yenziwa njengesizwe sokuncintisana imidlalo, ehlola amandla-ukukhuthazela kwabadlali.
Eminyakeni eminingi kamuva, ekuqaleni kwekhulu lama-21, i-kettlebells yathola indawo njengento entsha yokuqina emzimbeni eMelika futhi isakaze emhlabeni jikelele njengenye yezinto eziyigugu kakhulu ekuqeqesheni ukuqina komzimba. Imvelo ephathekayo yalokhu ibhola-nesibambiso isisindo ivumela umsebenzisi ukuba alethe ekhaya, ehhovisi, ogwini noma epaki, okwenza kube okuhambisanayo kakhulu futhi kuvumelaniswe noma uhlelo lokuzivocavoca noma uma kuhlangene nezinye amathuluzi nezindlela, ezifana ne-barbell, ama- dumbbells , ukuqeqeshwa kokumiswa, no-yoga.
Kungani usebenzisa Kettlebells?
Isizathu sokuqeqeshwa kukaKettlebell sisebenza kahle kubantu abaningi kangaka ukuthi kuhlanganisa izinzuzo zokuqinisa imisipha yokuqeqeshwa kokumelana nokuzivocavoca kwenhliziyo yokuzivocavoca kwe-aerobic. Ngenxa yokuthi ikuvumela ukuba usebenzise ama-aerobic kanye ne-anaerobic energy system womzimba, ukuqeqeshwa kwe-kettlebell kuyinhlangano yokuzivocavoca esebenza kahle futhi ephelele yokushisa ama-muscle engenziwa ngamaminithi angu-20 ngosuku, noma amahora ambalwa isonto.
Ngaphezu kwalokho, njengoba imishini eminingi ye-kettlebell isekelwe emhlabathini futhi ingabe umile, ayikho inqwaba yezinhlanganisela ezivame ukuhlotshaniswa nezinye izinhlobo zokuzivocavoca kwe-aerobic njengezigaba zokuzivocavoca ezisebenza noma ezisekelwe esiteji. Ngisho noma ngabe usu-de-conditioned, ungaqala nge-kettlebells futhi uqinise imfanelo yakho ngokuphepha.
Njengenzuzo eyengeziwe, ukuqeqeshwa kwe-kettlebell kwakhelwe ekuhambeni okusebenzayo, okufana nokuhamba okuningi okuvamile, kwansuku zonke, okuvamile okuyingxenye yokuphila komuntu, njengokugqekeza, ukugoqa, ukulinganisa, ukuxosha, ukudonsa noma ukuphikisana. Kuvamile emva kwamasonto ambalwa ukuqeqeshwa kwe-kettlebell ukubona ukuthuthukiswa ukuthi kulula kangakanani ukunyakaza kwakho okuvamile.
Ukuqeqeshwa kweKettlebell kuphephile, kuphumelelayo futhi kuyasebenza. Awudingi ngisho nobulungu bokuzivocavoca ukuze uqalise. Konke okudingayo yi-kettlebell eyodwa, iziqondiso zokuphepha eziphephile, nezinye izivivinyo eziyisisekelo.
Ukuqalisa
- Funda " I-Kettlebell Commandments " ukuze ujwayele ukucabanga, ukuma, ukuphefumula, imikhuba emihle kanye nemihlahlandlela yokuphepha.
- Qala ngezivivinyo eziyisisekelo zeGoblet Squat no-2 Hand Swing ukwakha isisekelo esiqinile sakhiwo. Funda izihloko ku-Goblet Squat no-2 Hand Swing ukuze uthole iminingwane eningiliziwe yalezo zivivinyo zokuqala
- Thola i-gym enamatholethi atholakalayo ukusebenzisa noma ukuthenga ama-kettlebells akho okuqeqesha ekhaya
- Yakha umkhuba ojwayelekile, okungenani izikhathi ezingu-2-3 ngesonto
- Gada imvamisa, ivolumu, kanye nokuqina kwakho ngephepha
- Kholelwa wena futhi utshale izimpilo zakho kanye nempilo yakho
- Jabulela inqubo, thatha indlela yesikhathi eside futhi ungayeki