I-kettlebell sisixhobo esisebenza ngeendlela ezininzi esisetyenziselwa ukuqeqesha ukunyamezela, amandla kunye nokomelela.Ii-kettlebells sesinye sezona zixhobo zibalaseleyo zokuzilolonga ezifanelekileyo kumntu wonke - abaqalayo, abaphakamisi abanamava kunye nabantu bayo yonke iminyaka.Zenziwe ngentsimbi etyhidiweyo kwaye zimile okwekhenobholi enomzantsi osicaba kunye nomqheba (owaziwa ngokuba liphondo) ngaphezulu."Iimpondo ezolulelwe ngaphezulu kwentsimbi zenza kube kuhle ekufundiseni ihenjisi ipateni kunye nokunyuswa kwabantu abadala, ngelixa i-dumbbell ifuna ubunzulu obuninzi kunye noluhlu lwentshukumo," utshilo umseki weLadder app, uLauren Kanski, okwangumbutho. Umqeqeshi weBody kunye neBell, umcebisi wokufaneleka kwimagazini ye-Women's Health kunye nomqeqeshi wobuqu oqinisekisiweyo kunye neNational Academy of Sports Medicine.
Ukuba umtsha kuqeqesho lwe-kettlebell, kuyanceda ukufuna umqeqeshi we-kettlebell onokukufundisa ubuchule obufanelekileyo kunye neentlobo ezahlukeneyo zoqeqesho lwe-kettlebell.Umzekelo, uqeqesho lwesitayile esinzima lusebenzisa amandla amakhulu kwirep nganye enobunzima obunzima, ngelixa uqeqesho lohlobo lwezemidlalo luhamba kakhulu kwaye lusebenzisa iintsimbi ezikhaphukhaphu ngokulula ukusuka kwenye intshukumo ukuya kwenye.
Kukwaluncedo kwimithambo ye-rehab ngenxa yendlela i-kettlebell esebenza ngayo xa isetyenziswa."Sinokunyusa ukukhawuleza kunye nokunyanzelisa ngaphandle kokunyusa umthwalo, okwenza kube lula kumalungu," kusho uKanski."Indlela iimpondo ezibunjwe ngayo kwaye ukuba siyibambe kwindawo yokurekka okanye ngaphezulu, iyenza ilunge kwisihlahla, ingqiniba kunye nempilo yegxalaba, ngokunjalo."
Ekubeni ii-kettlebell ezininzi zingabangela ukucaphuka ngasemva kwesandla, umenzi we-brand ubalulekile."Ndincoma i-kettlebell enye kunye nomgubo ogqityiweyo owenziwe ngeempawu ezifana neRogue kunye neKettlebell Kings kuba zibiza kakhulu kodwa ziya kuhlala ubomi bonke," kusho uKanski.Nangona akuyomfuneko ukusebenzisa ii-kettlebells ezinomgubo ogqityiweyo, khumbula ukuba ezinye izinto eziphathekayo zinokuziva zimtyibilizi.
Ukuba sele ukulungele ukuthatha ii-kettlebells, zininzi imithambo onokuthi uqalise ngayo kwaye uqhubele phambili xa sele ubazi kakuhle ubuchule.Sicebisa ukuba ufune isikhokelo kwingcali ukuze uqiniseke ukuba uzenza ngokukhuselekileyo nangokuchanekileyo ezi ntshukumo phambi kokuba uzenze ngokwakho.UKanski uthi enye yeendlela ezilungileyo zokufunda ukusebenzisa i-kettlebell kukulandela inkqubo kuba ithatha ixesha elininzi lokuziqhelanisa.Apha ngezantsi zezinye zezona mithambo zibalaseleyo zekettlebell onokuzongeza kwirejimeni yokomelela, nokuba ungumfundi oqalayo okanye umphakamisi onamava.
Kettlebell efileyo
I-deadlift ye-kettlebell yintshukumo yesiseko ebaluleke kakhulu ukuyiqonda kuqala.I-kettlebell deadlift ijolise kwikhonkco lakho elingasemva, elibandakanya izihlunu zomzimba ezisezantsi ezifana ne-glutes yakho, i-hamstrings, i-quadriceps kunye nezihlunu zakho eziphezulu ezifana nomqolo wakho, i-erector spinae, i-deltoids kunye ne-trapezius.U-Kanski uthi uninzi lwemithambo oyenzayo nge-kettlebell iphuma kwi-deadlift.Khetha ubunzima obukhululekileyo obukuvumela ukuba wenze ii-reps ezisibhozo kwiiseti ezimbalwa.
Ukuma kunye neenyawo zakho ububanzi be-hip-width ngaphandle, faka i-kettlebell phakathi kweenyawo zakho kunye nesibambo esihambelana nee-arches zeenyawo zakho.Bamba undoqo wakho, uthambisa amadolo akho kunye nokuxhoma ezinqeni (khawufane ucinge ngokucofa i-butt yakho eludongeni).Bamba i-kettlebell kwicala ngalinye lomqheba kwaye uqengqe amagxa akho umva nasezantsi ukuze izihlunu zakho ze-lat zipakishwe ngaphakathi kwaye kude neendlebe zakho.Jikelezisa iingalo zakho ngaphandle ukuze kube ngathi uzama ukwaphula isiphatho sibe sisiqingatha kwicala ngalinye.Njengoko ufika ume, cinga ukuba utyhala umgangatho ngeenyawo zakho.Phinda.
I-kettlebell enengalo enye icocekile
I-kettlebell icocekile ngomnye umsebenzi obalulekileyo kuba yeyona ndlela ikhuselekileyo yokuzisa i-kettlebell kwindawo yokubeka okanye ukuyithwala phambi komzimba.I-kettlebell ecocekileyo isebenza kwizihlunu zakho ezisezantsi, ezibandakanya i-glutes yakho, i-hamstrings, i-quadriceps, i-hip flexors kunye nombindi wakho wonke.Izihlunu zomzimba ophezulu ezijoliswe kuzo ziquka amagxa akho, i-triceps, i-biceps kunye nomqolo ongaphezulu.Ukuze wenze i-kettlebell icoceke, kuya kufuneka ume ngeenyawo zakho ububanzi be-hip-width ngaphandle.Yiba nombono wokwenza unxantathu ngomzimba wakho nonyawo lwakho.Beka i-kettlebell ubuncinane unyawo olunye phambi kwakho kwaye ufikelele ezantsi njengoko uxhomekeke, ubambe isibambo ngengalo enye.Bamba i-core yakho kwaye utsale amahlombe akho phantsi nasemva njengoko uphakamisa intsimbi phantsi kwakho kwaye wandise isinqe sakho phambili njengoko ujikeleza isandla kwaye unyuse ingalo phezulu kwaye usondele emzimbeni ukuze i-kettlebell iphele iphumle phakathi kwe-forearm yakho, isifuba kunye ne-bicep.Isandla sakho kufuneka sihlale sithe tye okanye sijijelwe kancinci ngaphakathi kule ndawo.
Ukujingi kwekettlebell enengalo ezimbini
I-kettlebell i-double-arm swing ngumsebenzi olandelayo wokufunda emva kwe-deadlift kunye ne-kettlebell ecocekileyo.Lo msebenzi yintshukumo ye-ballistic elungileyo ekomelezeni ikhonkco lakho elingasemva (umqolo wakho, i-glutes kunye ne-hamstrings).Ukuseta i-kettlebell swing, qala nge-kettlebell phambi kwakho malunga nobude bengalo, neentende zakho phezu kophondo lwentsimbi.Endaweni yokusebenzisa ingalo enye, usebenzisa zombini kule ntshukumo.Goba kancinci emadolweni ukuze ukwindawo yehenjisi, fikelela kumqheba we-kettlebell ngokubambelela owenziweyo kwaye utsale amagxa akho ngasemva nasezantsi.Emva kokuba umzimba wakho ubandakanyeke ngokupheleleyo, uya kwenza ngathi uyaphula isiphatho kwisiqingatha kwaye uphakamise i-kettlebell ngasemva, gcina i-butt yakho phantsi ekukhuphukeni, uze ukhawuleze udibanise umlenze wakho phambili ukuzisa umzimba wakho kwindawo yokuma.Oku kuya kuqhuba iingalo zakho kunye ne-kettlebell ukuba ijiwukele phambili, ekufuneka inyuke iye kubude begxalaba kuphela, indada okomzuzwana phambi kokuba ijingisele ezantsi njengoko utyhala isinqe sakho ngasemva ngokugoba kancinane emadolweni akho.
Ixesha lokuposa: Mar-02-2023