kettlebell ndi chida chosinthika chomwe chimagwiritsidwa ntchito pophunzitsa kupirira, mphamvu ndi mphamvu.Ma Kettlebell ndi amodzi mwa zida zabwino kwambiri zochitira masewera olimbitsa thupi zoyenera aliyense - oyamba kumene, onyamula odziwa ntchito komanso anthu azaka zonse.Amapangidwa ndi chitsulo chonyezimira ndipo amapangidwa ngati cannonball yokhala ndi pansi komanso chogwirira (chomwe chimatchedwanso nyanga) pamwamba."Nyanga zotambasulidwa pamwamba pa belulo zimapangitsa kuti zikhale zabwino kwambiri pophunzitsa ma hinge ndi kupha anthu okalamba, pomwe dumbbell imafunikira kuya kwambiri komanso kuyenda," adatero Lauren Kanski, yemwe ndi woyambitsa pulogalamu ya Ladder. Mphunzitsi wa Body ndi Bell, mlangizi wolimbitsa thupi wa magazini ya Women's Health komanso mphunzitsi wovomerezeka wa National Academy of Sports Medicine.
Ngati ndinu watsopano ku maphunziro a kettlebell, ndizothandiza kupeza mphunzitsi wa kettlebell yemwe angakuphunzitseni njira zoyenera komanso mitundu yosiyanasiyana ya maphunziro a kettlebell.Mwachitsanzo, maphunziro amtundu wovuta amagwiritsa ntchito mphamvu zambiri pa rep iliyonse yokhala ndi zolemera zolemera, pomwe masewera amasewera amakhala ndi zolemetsa zambiri ndipo amagwiritsa ntchito masikelo opepuka kuti asinthe kuchoka kumayendedwe kupita kwina.
Zimathandizanso kuchita masewera olimbitsa thupi chifukwa cha momwe kettlebell imagwirira ntchito ikagwiritsidwa ntchito."Tikhoza kuonjezera kuthamanga ndi kukakamiza popanda kuwonjezera katundu, zomwe zimapangitsa kuti zikhale zosavuta pamagulu," adatero Kanski."Mmene nyangazo zimapangidwira komanso ngati tiyiyika pamalo okwera kapena pamwamba, imapangitsa kuti ikhale yabwino pa mkono, chigongono ndi mapewa."
Popeza ma kettlebell ambiri amatha kuyambitsa kukwiya kumbuyo kwa dzanja, wopanga mtundu amafunikira."Ndikupangira kettlebell imodzi yokhala ndi ufa wopangidwa ndi zinthu monga Rogue ndi Kettlebell Kings chifukwa ndi okwera mtengo koma adzakhala moyo wonse," adatero Kanski.Ngakhale simukufunikira kugwiritsa ntchito ma kettlebell okhala ndi ufa, kumbukirani kuti zida zina zimatha kuterera kwambiri.
Ngati mwakonzeka kutenga ma kettlebells, pali masewera olimbitsa thupi ambiri omwe mungayambe nawo ndikupita patsogolo mpaka mutadziwa bwino njirayi.Tikukulimbikitsani kuti mupeze malangizo kwa katswiri kuti muwonetsetse kuti mukuyenda bwino komanso moyenera musanachite nokha.Kanski akuti njira imodzi yabwino yophunzirira kugwiritsa ntchito kettlebell ndiyo kutsatira pulogalamu chifukwa pamafunika kuchita zambiri.M'munsimu muli ena mwa masewera olimbitsa thupi a kettlebell omwe mungawonjezere pazakudya zanu zolimbitsa thupi, kaya ndinu wophunzira kapena wodziwa kunyamula katundu.
Kettlebell yakufa
Kettlebell Deadlift ndi njira yoyambira yomwe ndiyofunikira kudziwa kaye.Kettlebell deadlift imayang'ana chingwe chanu chakumbuyo, chomwe chimaphatikizapo minofu ya m'munsi monga glutes, hamstrings, quadriceps komanso minofu yanu yam'mwamba monga msana wanu, erector spinae, deltoids ndi trapezius.Kanski akuti masewera olimbitsa thupi ambiri omwe mumachita ndi kettlebell amachokera ku deadlift.Sankhani kulemera komwe mumamasuka nako komwe kumakupatsani mwayi wobwereza kasanu ndi katatu pamaseti angapo.
Kuyimirira ndi mapazi anu motalikirana m'lifupi, ikani kettlebell pakati pa mapazi anu ndi chogwiriracho molingana ndi zipilala za mapazi anu.Phatikizani pachimake chanu, kufewetsa mawondo anu ndikumangirira m'chiuno (ganizirani kugunda matako anu kukhoma).Gwirani kettlebell kumbali iliyonse ya chogwirira ndikugudubuza mapewa anu kumbuyo ndi pansi kuti minofu yanu ikhale yodzaza ndi kutali ndi makutu anu.Kunja tembenuzani manja anu kuti mumve ngati mukuyesera kuthyola chogwiriracho pakati mbali zonse.Pamene muyimirira, yerekezani kuti mukukankhira pansi ndi mapazi anu.Bwerezani.
Kettlebell ya mkono umodzi yoyera
Kuyeretsa kettlebell ndi ntchito ina yofunika chifukwa ndi njira yabwino kwambiri yobweretsera kettlebell pamalo otchinga kapena kuyinyamula patsogolo pa thupi.Kuyeretsa kwa kettlebell kumagwira ntchito minofu yanu yapansi, yomwe imaphatikizapo glutes, hamstrings, quadriceps, flex flexors komanso pakati panu.Minofu yam'mwamba yomwe imayang'aniridwa ndi mapewa anu, triceps, biceps ndi kumtunda kumbuyo.Kuti muyeretse kettlebell, muyenera kuyima ndi mapazi anu motalikirana m'chiuno.Lingalirani kupanga makona atatu ndi thupi lanu ndi phazi lanu.Ikani kettlebell osachepera phazi limodzi patsogolo panu ndikufika pansi pamene mukukwera, gwirani chogwiriracho ndi mkono umodzi.Gwirizanitsani pachimake ndikukoka mapewa anu pansi ndi kumbuyo pamene muchiuno kuti mugwedeze belu pansi panu ndikutambasula chiuno chanu kutsogolo pamene mutembenuza dzanja ndikubweretsa mkono mmwamba ndi pafupi ndi thupi kotero kuti kettlebell imatha kupuma pakati pa mkono wanu, chifuwa ndi bicep.Dzanja lanu liyenera kukhala lolunjika kapena lopindika pang'ono mkati mwa malo awa.
Kugwedezeka kwa kettlebell kawiri-mkono
Kettlebell double-arm swing ndi ntchito yotsatira yophunzirira pambuyo poyeretsa ndi kettlebell.Zochita izi ndizochita masewera olimbitsa thupi omwe ndi abwino kulimbitsa unyolo wakumbuyo (msana wanu, glutes ndi hamstrings).Kuti mukonzekere kugwedezeka kwa kettlebell, yambani ndi kettlebell patsogolo panu pafupi kutalika kwa mkono, ndi manja anu pamwamba pa nyanga ya belu.M'malo mogwiritsa ntchito mkono umodzi, mukugwiritsa ntchito zonse ziwiri pakuyenda uku.Gonamirani pang'ono pa mawondo kuti mukhale pamalo opendekera, fikirani chogwirira cha kettlebell ndikugwiritsitsa ndikukweza mapewa anu kumbuyo ndi pansi.Thupi lanu likakhala kuti likugwira ntchito mokwanira, mumadzinamizira kuti mukuthyola chogwiriracho pakati ndikukweza kettlebell kumbuyo, sungani matako anu pansi, kenako tambani m'chiuno mwanu patsogolo kuti thupi lanu liyime.Izi zipangitsa kuti manja anu ndi kettlebell zisunthike kutsogolo, zomwe zimangokwera mpaka kutalika kwa phewa, kuyandama kwakanthawi isanabwerere pansi pamene mukukankhira m'chiuno mwanu ndikuwerama pang'ono m'mawondo anu.
Nthawi yotumiza: Mar-02-2023