Kugwiritsa ntchito Kettlebell ndi njira yabwino yopangira mphamvu
Kodi Kettlebells ndi chiyani?
Ngati simunamvepo pogwiritsa ntchito kettlebell kuti mukhale olimba, mwina simuli nokha. Ngakhale kuti zipangizo zamakono zothandizira zitsulo zakhala zikuzungulira kwa zaka makumi angapo, posachedwa zakhala zikugwiridwa ndi osewera othamanga.
Kettlebells ndi zolemera zitsulo zopangira zitsulo zamphongo zomwe zimagwiritsidwa ntchito limodzi.
Mukhoza kupeza Kettlebells mu zolemera zosiyana, mofanana ndi zitsulo zamtundu, zomwe zimakhala zolemera mapaundi awiri kufika pa mapaundi zana kulemera kwakenthu. Izi zakhala zida zothandizira anthu ambiri ku East Europe, kettlebells, ndipo tsopano zikuwoneka m'magulu ambiri, magome ndi malo olemera padziko lonse lapansi chifukwa cha mapulogalamu olimbitsa thupi monga CrossFit, bootcamp ndi magulu ena ochita masewera olimbitsa thupi. Chombo cha Kettlebells ndi chinthu chomwe chimakonda kwambiri pa CrossFit, pamodzi ndi zinthu zina zofunikira monga maphunziro a mitsempha olemetsa , kukokera mipiringidzo , kulumphira zingwe ndi zolemera zambiri.
Kodi Chofunika Kwambiri pa Kettlebells N'chiyani?
Chifukwa cholimbikitsira kettlebell chimaphunzitsa kuti chimabwerera ku maphunziro oyamba omwe amafunikira kugwira ntchito, thupi lonse labwino. Kettlebells imafuna wothamanga kuti ayang'ane pa thupi lathunthu chifukwa kukweza ndi kuyendetsa kettlebell mphamvu thupi lonse, makamaka makamaka, kugwirizana monga gulu, kumanga mphamvu ndi kukhazikika panthawi yomweyo.
Mapulogalamu a Kettlebell amagwiritsa ntchito minofu yambiri modzidzimutsa. Mwa njira iyi, iwo ndi mwayi waukulu wopeza thupi lonse mu nthawi yochepa.
Zokuthandizani Kuphunzitsa Kettlebell
Ngati mukufuna kuwonjezera mapulogalamu a kettlebell, ndikofunika kuti mukhale ndi chidziwitso chodzipangira ndekha kuchokera kwa wophunzitsa kapena mphunzitsi yemwe ali ndi chidziwitso cha kuphunzitsa ma kettlebell.
Kugwiritsidwa ntchito kolakwika kwa kettlebell kungayambitse kuvulala, makamaka m'mitsempha ya mmbuyo ndi kumapopera, kotero musangotenga ndi kuyamba kuthamanga. Kuti mupeze wothandizira kettlebell wodalirika pafupi ndi inu, yang'anani pa masamba awa:
- Chipinda cha American Kettlebell
- International Kettlebell ndi Fitness Federation (IKFF)
Chitetezo cha Kettlebell
Ndikofunika kuyamba pang'onopang'ono ndikupeza maphunziro a akatswiri pogwiritsa ntchito kettlebells. Mukagwiritsidwa ntchito molakwika, kettlebells ikhoza kuvulaza ena. Kugwiritsira ntchito bwino kwa chitsulo ichi chachitsulo kumafuna kulimbikitsa mphamvu, kugwirizanitsa ndi kuchita zambiri ndi kulemera kochepa musanawonjezere kulemera. Zochita zonse za kettlebell zimaphatikizapo ziwalo zingapo ndi magulu ambiri ammimba amagwira ntchito pamodzi. Zimatengera othamanga ambiri nthawi kuti agwirizane ndi kayendetsedwe katsopano kumene kawirikawiri kamakhala kosiyana ndi kuyendetsa kulemera kwachikhalidwe. Kuti muzindikire kayendetsedwe ka kayendetsedwe kake kakufuna kutsogoleredwa, malangizo ndi chipiriro Pambuyo pazokhazikitsidwa bwino, kuwonjezeka kulemera kumapatsa mphamvu zogwira ntchito zosayerekezeka ndi makina kapena ngakhale zitsulo.
Oyamba olakwitsa amalakwitsa akuyamba ndi kettlebell yolemera kwambiri, ndikugwedeza pogwiritsa ntchito mwamsanga, m'malo molamulira. Pamene muthamanga kettlebell simungathe kulamulira bwino, zovuta za kuvulala zikuwonjezeka kwambiri.
Izi zingachititse kuvulala kwakukulu kwa manjenje, makamaka khosi, kumbuyo ndi msana. Malangizo abwino kwambiri ndi kuyamba ndi kettlebell yapamwamba kwambiri, ndikukonzekera zoyendayenda kuti musayambe kulemera. Khalani ndi aphunzitsi wotsogolera ndikukonzekera fomu yanu. Ndipo muziyang'ana nthawi iliyonse yomwe mukuwonjezeka ku kettlebell yowonjezera.
Zochita za Kettlebells
Zochita zoyambirira za kettlebell kwambiri othamanga amaphunzira ndi kettlebell basic swing (pdf) . Mukamaphunzira bwino ndipo mukudalira maonekedwe anu, amayi ambiri amagwiritsa ntchito kettlebell yomwe imalemera makilogalamu 12 mpaka 25 ndipo amuna ambiri amagwiritsa ntchito kettlebell ya 25 mpaka 35 pounds.
Phunziroli, kulemera kwake kumafunika kukhala kolemetsa mokwanira kuti mugwiritse ntchito kumbuyo kwake (kumbuyo kwa ntchafu) ndi minofu ya gluteus .
Zochita za Kettlebell zochokera ku CrossFit
Kugula Kettlebell
Pali olemba kettlebell osiyanasiyana omwe mungasankhe. Choncho sankhani bajeti, kulemera kwake komwe mungakonde komanso momwe mukufuna kukhalira kettlebells musanagule. Kuposa, yang'anani kettlebell yopangidwa ndi chitsulo chowongolera ndi chosavuta, chogwirana bwino.
Kuchokera
Chipinda chajoka, [dragondoor.com/certification_19.html#safety]Kettlebell Safety 101.