Ukujima kwe-kettlebell sekudlondlobele ekudumeni, kukunikeza indlela eguquguqukayo yokuqinisa amandla, ukuguquguquka, nokubekezela. Lolu cezu lwesisetshenziswa esishintshashintshashintshayo, olufana ne-cannonball enesibambo, luvumela inqwaba yokuzivocavoca okungase inselele kuzo zonke izingxenye zomzimba wakho. Kungakhathaliseki ukuthi ungumuntu osanda kuqeqeshwa kokufaneleka noma umsubathi osemnkantshubomvu, ukuqonda ukuthi ungakhetha futhi usebenzise kanjani ama-kettlebell kungathuthukisa kakhulu uhlobo lwakho lokujima.
Okuqukethwe:
– Yini i-kettlebell?
- Ukuthandwa okukhulayo kokujima kwe-kettlebell
- Izinzuzo: Ingabe ukusebenzisa i-kettlebell kukulungele?
- Ukukhetha i-kettlebell efanele izidingo zakho
- I-mastering kettlebell ukusebenzisa: Amathiphu namasu
Yini i-kettlebell?
I-kettlebell iyibhola le-cast-iron noma lensimbi elinesibambo esinamathiselwe phezulu. Isuka eRussia, leli thuluzi elinamandla lokuzilolonga selisetshenziswe amakhulu eminyaka ukuthuthukisa amandla omzimba ogcwele, ukukhuthazela, nokuvumelana nezimo. Ngokungafani nama-dumbbell endabuko, ukwakheka okuyingqayizivele kwe-kettlebell kuvumela isisindo esingekho maphakathi, kuphonsele inselelo umzimba ukuthi uzinze futhi ubandakanye amaqembu emisipha eminingi ngesikhathi esisodwa. Ukuhlukahluka kokuzivocavoca kwe-kettlebell kukwenza kube isisekelo kukho kokubili ukuqeqeshwa kwamandla kanye nokuzivocavoca kwenhliziyo, okuhlinzeka ngesisombululo sokufaneleka esihlanganisa konke.
Ukuthandwa okukhulayo kokujima kwe-kettlebell
Ukujima kwe-Kettlebell kubone ukukhuphuka kwe-meteoric ekudumeni eminyakeni embalwa edlule, sibonga ngokwengxenye ekusebenzeni kahle nokusebenza kahle kwakho. Abathandi bokufaneleka kanye nabasubathi abangochwepheshe ngokufanayo bamukele ama-kettlebell ngekhono labo lokuletha ukujima okuphelele ngesikhathi esifushane. Inkundla yezokuxhumana kanye nabagqugquzeli bokufaneleka nabo babambe iqhaza elikhulu ekuqhakambiseni izinhlobonhlobo zokuzivocavoca okungenzeka ngocezu olulodwa nje lwesisetshenziswa, okwenza ukujima kwe-kettlebell kufinyeleleke kubabukeli abaningi. Isici somphakathi, ngamaqembu namakilasi akha eduze nokuqeqeshwa kwe-kettlebell, kuqhubekisele phambili ukuthandwa kwawo.
Izinzuzo: Ingabe ukusebenzisa i-kettlebell kuhle kuwe?
Ukusebenza kwe-kettlebell akukuhle kuwe kuphela; zinhle. Imvelo eguquguqukayo yokuzivocavoca kwe-kettlebell ikhuthaza amandla okusebenza, okuyinzuzo emisebenzini yansuku zonke futhi ithuthukisa ukusebenza kwezemidlalo. Ukunyakaza kwe-ballistic okutholakala ekusebenzeni okuningi kwe-kettlebell, njengokujikijela, ukuhlwitha, nokuhlanza, ukuthuthukisa impilo yenhliziyo nemithambo yegazi, kukhuphula ukukhuthazela, futhi kushise ama-calories ngendlela efanele. Ukwengeza, ukuqeqeshwa kwe-kettlebell kuhlanganisa imisipha eyinhloko kanye ne-stabilizer, ukuthuthukisa ukuma nokunciphisa ingozi yokulimala kweminye imisebenzi yomzimba. Noma ngabe inhloso yakho ukwehlisa isisindo, ukwakha izicubu zomzimba, noma ukuthuthukisa amazinga okuqina, ukujima kwe-kettlebell kungenziwa ngendlela efanele ukuze kuhlangatshezwane nezinjongo eziningi.
Ukukhetha i-kettlebell efanele izidingo zakho
Ukukhetha i-kettlebell efanele kubalulekile ukuze uqinisekise ukuphepha nokusebenza ngempumelelo emsebenzini wakho. Ama-kettlebell afika ngezisindo ezehlukene, ngokuvamile asukela ku-4kg (cishe ama-9lbs) kuya ku-48kg (cishe ama-106lbs). Abaqalayo kufanele baqale ngesisindo esincane ukuze bagxile efomini futhi bakhule kancane kancane njengoba amandla ethuthuka. Kubalulekile futhi ukucabangela impahla ye-kettlebell kanye nobubanzi besibambo. Ama-Cast iron kettlebell aqinile futhi anikeza umuzwa wakudala, kuyilapho ama-kettlebell okuncintisana enziwe ngensimbi futhi anosayizi abafaniswayo kungakhathaliseki isisindo, okungahle kube kuhle kulabo abagxile emisebenzini ethile noma emiqhudelwaneni ethile.
I-mastering kettlebell ukusebenzisa: Amathiphu namasu
Ukuze uthole izinzuzo ezigcwele zokusebenzisa i-kettlebell, ifomu elifanele nendlela yokusebenza kubalulekile. Qala ngokuzivocavoca okuyisisekelo okufana ne-kettlebell swing, i-goblet squat, nokuvuka kwaseTurkey ukuze wakhe isisekelo esiqinile. Gxila ekwazini kahle i-hip hinge, iphethini yokunyakaza ebalulekile emisebenzini eminingi ye-kettlebell, ukuqinisekisa ukuphepha nokusebenza kahle. Ukufaka ingxube ye-ballistic nokunyakaza kokugaya kuzohlinzeka ngokujima okulinganiselayo okuqondise amandla, ukuguquguquka, nokubekezela. Ekugcineni, ukungaguquguquki kuyisihluthulelo. Ukufaka njalo ukujima kwe-kettlebell ohlelweni lwakho lokufaneleka kungaholela ekuthuthukisweni okuphawulekayo empilweni yonke kanye nokusebenza komdlalo.
Isiphetho:
Ukujima kwe-Kettlebell kunikeza inhlanganisela eyingqayizivele yokuqeqeshwa kwamandla, ukuqina kwenhliziyo nemithambo yegazi, nomsebenzi ovumelana nezimo, konke kusongwe ngephakheji elilodwa elisebenza kahle. Nge-kettlebell elungile kanye nokugxila efomini elifanele nezindlela, noma ubani angakwazi ukuvula inqwaba yezinzuzo ezinikezwa yileli thuluzi eliguquguqukayo. Kungakhathaliseki ukuthi ubheke ukuthuthukisa ukusebenza kwakho kwezokusubatha noma ukumane uthuthukise ukuqina kwakho konke, ukufaka ukujima kwe-kettlebell ohlelweni lwakho kuyisinyathelo esinamandla sokufinyelela imigomo yakho yezempilo nokufaneleka.
