I-Kettlebell swings ngumsebenzi oguqukayo kwaye onamandla onokuguqula indlela yakho yokomelela. Esi sikhokelo sibanzi siya kuphonononga i-ins kunye nokuphuma kwee-kettlebell swings, ukusuka ekuthandeni kwabo okukhulayo ukuya kwii-nuances zokukhetha kunye nokuzisebenzisa ngokufanelekileyo. Nokuba ungumqali okanye ungumdlali onamava, ukuqonda i-kettlebell swing kunokunyusa umgangatho wakho womzimba ukuya kwiindawo eziphakamileyo.
Isiqulatho:
– Yintoni kettlebell swing?
-Ukuthandwa kwe-kettlebell swing
Ngaba i-kettlebell swing ilungile kuwe?
Indlela yokukhetha i-kettlebell efanelekileyo
-Uyenza njani ngokufanelekileyo i-kettlebell swing
Yintoni i-kettlebell swing?
I-kettlebell swing ngumsebenzi osisiseko ojolise kumaqela amaninzi emisipha, kuquka i-glutes, i-hamstrings, i-back back, amagxa kunye nombindi. Isuka eRashiya, lo msebenzi ubandakanya ukujiwuzisa i-kettlebell phakathi kwemilenze nge-hip thrust enamandla kwaye uyinyuse kwinqanaba lesifuba okanye ngaphezulu. Idibanisa i-cardiovascular, amandla, kunye nokuqeqeshwa kokuguquguquka, okwenza kube yinto eguquguqukayo kuyo nayiphi na irejimeni yokuzilolonga.
I-Kettlebell swings iyaziwa ngokusebenza kwayo ekutshiseni iikhalori, ukuphucula ukunyamezela kwemisipha, kunye nokuphucula ukusebenza kwezemidlalo. Ubume obuguquguqukayo bojingi bukwaphucula impilo edibeneyo kunye nokuguquguquka, ngakumbi ezinqeni nasemagxeni. Ngaphaya koko, intshukumo ye-ballistic ye-kettlebell swing inceda ekuphuhliseni amandla okudubula, okubalulekileyo kwiimbaleki kwimidlalo eyahlukeneyo.
Ubuchwephesha bubaluleke kakhulu kwii-kettlebell swings ukukhusela ukulimala kunye nokwandisa inzuzo. Ifom echanekileyo ibandakanya umqolo ongathathi hlangothi, ingundoqo edibeneyo, kunye nesizukulwana sokukhawuleza ngokusebenzisa i-hips, kungekhona iingalo. Oku kuqinisekisa ukuba umthambo ujolise kumaqela emisipha ekujoliswe kuyo ngelixa unciphisa umngcipheko woxinzelelo okanye ukulimala.
Ukuthandwa kwe-kettlebell swing
Ii-Kettlebell swings ziye zanda ekuthandeni ngenxa yokulula kunye nokusebenza kwazo. Bafuna izixhobo ezincinci-i-kettlebell enye-kwaye inokwenziwa kwindawo encinci, ibenze ilungele ukusebenza ekhaya. Oku kufikeleleka kube negalelo ekwamkeleni kwabo ngokubanzi phakathi kwabo bathanda ukomelela kuwo onke amanqanaba.
Ukunyuka kokufaneleka kokusebenza kunye nokuqeqeshwa kwekhefu eliphezulu (HIIT) kuye kwadlala indima ebalulekileyo ekuthandeni kwee-kettlebell swings. Olu qeqesho lugxininisa ukunyakaza okulinganisa imisebenzi yemihla ngemihla, ukuphucula impilo yonke kunye nokunciphisa umngcipheko wokulimala. I-Kettlebell swings ifaneleka ngokugqibeleleyo kule filosofi, inika umthambo ohlangeneyo owakha amandla kunye nokunyamezela ngendlela esebenzayo, efanelekileyo.
Iimbaleki eziziingcali kunye nabaphembeleli bokuqina bomzimba baye baphinda bazisa ii-kettlebell swings ngokuzibandakanya kwiindlela zabo zesiqhelo kunye nokubonisa izibonelelo zabo kwimidiya yoluntu. Oku kubonakala kuye kwazisa umthambo kubaphulaphuli ababanzi, ukukhuthaza abantu ukuba badibanise i-kettlebell swings ekusebenzeni kwabo ukuphucula impilo kunye nokusebenza.
Ngaba i-kettlebell swing ikulungele?
I-Kettlebell swings inika intaphane yeenzuzo zempilo kunye nokomelela, nto leyo ezenza ukuba zibe lulongezelelo olugqwesileyo kuyo nayiphi na irejimeni yokuzilolonga. Banikezela ngokusebenza okuphezulu kwe-cardiovascular workout, ukuphucula impilo yentliziyo kunye nokunceda ekulahlekeni kobunzima ngokutshisa iikhalori ngokufanelekileyo. Ubume obudibeneyo bomsebenzi womeleza kwakhona i-chain chain-imisipha esecaleni lomzimba-ukuphucula i-posture kunye nokunciphisa umngcipheko weentlungu zangasemva.
Ngapha koko, i-kettlebell swings iphucula ukunyamezela kwemisipha kunye namandla okuqhuma, iinzuzo eziguqulela kakuhle ekusebenzeni kwezemidlalo kunye nemisebenzi yemihla ngemihla. Ukunyakaza okuguquguqukayo kwandisa ukuguquguquka kunye noluhlu lokuhamba, ngokukodwa kwi-hips kunye namagxa, okufaka isandla kwimpilo edibeneyo kunye nokuhamba.
Nangona kunjalo, kubalulekile ukusondela kwi-kettlebell swings ngokuqaphela ukuba unokulimala okukhoyo ngasemva okanye kwamagxa. Ubume bokuqhushumba bomsebenzi bunokwandisa le miqathango ukuba yenziwe ngokungalunganga. Soloko udibana nengcali yezokuqina komzimba okanye ingcali yezomzimba ukuze uqinisekise ukuba ii-kettlebell swings zikulungele, ngakumbi ukuba ujongene nemiba yezempilo.
Indlela yokukhetha i-kettlebell efanelekileyo
Ukukhetha i-kettlebell efanelekileyo kubalulekile ekwenzeni ujingi ngokukhuselekileyo nangempumelelo. Ii-kettlebells ziza ngobunzima obahlukeneyo, kwaye ukukhetha enye ehambelana nenqanaba lokuqina kwakho kunye neenjongo kubalulekile. Abaqalayo kufuneka baqale ngobunzima obulula ukugxila ekulawuleni ubuchule. Isikhokelo esiqhelekileyo kukukhetha i-kettlebell enobunzima obuphakathi kwe-8 ukuya kwi-16 yeekhilogram (i-18 ukuya kwi-35 yeekhilogram) kubasetyhini kunye ne-16 ukuya kwi-24 yeekhilogram (35 ukuya kwi-53 yeekhilogram) kumadoda.
Izinto kunye noyilo lwekettlebell nazo zibalulekile. I-Cast iron kettlebells yomelele kwaye ibonelela ngokukhululeka, kubalulekile ukugcina ulawulo ngexesha lokuguquka. Ezinye ii-kettlebell zineengubo ze-vinyl, ezinokuba luncedo ekukhuseleni imigangatho kodwa kungabikho mfuneko kumntu wonke. Qinisekisa ukuba isiphatho sibanzi ngokwaneleyo ukuba sibambe ngezandla zozibini ngaphandle kokuxinana, njengoko oku kunokuchaphazela uhlobo lwakho ngexesha lokujingi.
Okokugqibela, qwalasela ukuqhubela phambili kohambo lwakho lokufaneleka xa ukhetha i-kettlebell. Njengoko usiba namandla kwaye unolwazi ngakumbi kwii-kettlebell swings, kuya kufuneka unyuse ubunzima ukuze uqhubeke ucela umngeni kwizihlunu zakho. Ukuba noluhlu lwee-kettlebells okanye isicwangciso sokuthenga ezinzima kwixesha elizayo kunokugcina umsebenzi wakho unzima kwaye usebenza.
Uyenza njani ngokufanelekileyo i-kettlebell swing
Ukulawula ukujingi kwe-kettlebell kufuna ingqalelo kwifomu kunye nobuchule. Qala ngeenyawo zakho zibe banzi kancinci kunobubanzi be-hip-width ngaphandle, ubambe i-kettlebell ngezandla zozibini phambi kwakho. Qalisa ukujingi ngokuxhoma esinqeni, utyhale iimpundu zakho ngasemva ngelixa ugcina ukugoba okuncinci emadolweni. Swayipha i-kettlebell ngasemva phakathi kwemilenze yakho, ugcine umqolo ongathathi hlangothi kunye nondoqo obandakanyekayo.
Qhuba esinqeni sakho ukuze uqhubele ikettlebell phambili nangaphezulu, wandise isinqe sakho namadolo ngokupheleleyo. Ukukhawuleza kufuneka kuvele kumzimba wakho ongezantsi, kungekhona kwiingalo zakho. I-kettlebell kufuneka ifikelele ukuphakama kwesifuba okanye ngaphezulu kancinci, kodwa ingabi ngaphezu kwentloko yakho. Vumela i-kettlebell ukuba ijiwuze ibuyele ezantsi ngendlela elawulwayo, ijinga esinqeni kwakhona ukuze ibambe umfutho.
Ziqhelise ukujingi ngobunzima obulula ukugxila kwifom ngaphambi kokuba uqhubele phambili kwiikettlebells ezinzima. Kubalulekile ukugcina undoqo ubandakanyekile kwaye ubuyele ngqo kulo lonke ixesha lokuzilolonga ukunqanda ukwenzakala. Ukuba umtsha kwi-kettlebell swings, cinga ukusebenza nomqeqeshi oqinisekisiweyo ukuqinisekisa ukuba wenza intshukumo ngokuchanekileyo.
isiphelo
I-Kettlebell swings ngumsebenzi onamandla onokuphucula indlela yakho yokomelela ngokulula kunye nokusebenza kwabo. Nokuba ujonge ukuphucula amandla, unyamezelo, okanye ukusebenza kwezemidlalo, ukubamba i-kettlebell swing kunokubonelela ngeenzuzo ezibalulekileyo. Khumbula ukukhetha i-kettlebell efanelekileyo, gxila kubuchule obufanelekileyo, kwaye udibane neengcali zempilo ukuba umtsha kulo msebenzi. Ngokuziqhelanisa nokuzinikela, ukujingi kwekettlebell kunokuba sisiseko kumdlalo wakho wokuzilolonga, kukunceda ufezekise iinjongo zakho zempilo.
