Mwinamwake mwamva za kettlebell maphunziro monga chinthu chotsatira chachikulu pa zovuta, pa mavidiyo kapena pa masewero anu. Zikuwoneka zosangalatsa - zolemera zachilendo zolemera zomwe mumayambira pozungulira, koma kodi zingakuthandizeni bwanji? Maphunziro a Kettlebell angapindulitse aliyense, kuchokera kwa othamanga okonzekera kupita ku masewera olimbitsa thupi.
Ngakhale kuti sizitenga malo a cardio kapena mphamvu zamaphunziro, zimaphatikizapo zinthu zina.
Mapulogalamu amphamvu, omwe nthawi zambiri amawombera mpira amatanthauza thupi lonse ndikugwira ntchito kumbali monga kulingalira , kugwirizana, ndi chitukuko cha mphamvu , zomwe sizikhala ndi chidwi chofanana pa maphunziro a chikhalidwe. Koposa zonse, ndizosangalatsa komanso zimangotsitsimutsanso ndikutsitsimutsa ntchito yanu.
Mmene Mungagwiritsire Ntchito Maphunziro a Kettlebell
Maphunziro a Kettlebell angagwiritsidwe ntchito m'njira zosiyanasiyana - kukuthandizani kumanga nyonga ndi mphamvu monga wothamanga, kukuthandizani kuti muyambe monga masewero olimbitsa thupi kapena kuti ntchito zanu zamakono zisangalatse.
Ngati mumakonda kuchita masewera olimbitsa thupi , mapulogalamu a kettlebell angakhale othandizira kwambiri kuti mutenge mtima wanu ndikuwotcha kwambiri ma calories.
Mmene Mungagwiritsire Ntchito Kettlebells Mu Ntchito Zanu
- Monga zowonjezeretsa kuntchito yanu - Yesani kuwonjezera masewero a kettlebell kumayambiriro kapena kumapeto kwa cardio kapena mphamvu yanu yopuma kuti mupeze zambiri zomwe mukuchita panopa.
- Monga gawo la ntchito yanu - Lingaliro linanso ndikulumikiza ma kettlebell machitidwe anu. Mwachitsanzo, ndikuyeretsa, kukanikiza ndi kukanikiza monga mbali ya paphewa yanu kapena kusambira musanasamukire ku ntchito yolemera.
- Monga maphunziro olimbitsa thupi - Mungathe kuyesetsanso kettlebell yophunzitsa kuti mupatule mwakhama kuti mupumule mwakhama. Kuphatikizira pulogalamu yosavuta yochita monga kukwapula , kusinthana kusinthana , kukwera kwakukulu , makina osindikizira , kufa , masewera , ndi mizere , kungakupatseni chizoloŵezi chathunthu cha thupi chomwe chimagwira thupi lanu mosiyana ndi ntchito zanu zina.
- Monga ntchito yanu yokhayokha - Kettlebell yophunzitsa sichitenga malo a cardio ndi mphamvu zonse, koma ngati mumapewa maphunziro monga chiwopsezo, kuyesera mabettlebells kungakulimbikitseni kuchita zambiri nthawi zonse. Muyenera kukhala ndi chizolowezi chochita masewera olimbitsa thupi pansi pa lamba lanu musanayese maphunziro a kettlebell.
Kusankha Kettlebells Yanu
Kettlebells amabwera mumasewero osiyanasiyana ndi zolemera, kuyambira pa 5 lbs ndikukwera 5 lb kukula kwa zoposa 100 lbs.
Chinsinsi chosankha kulemera kwanu ndikutsimikiza kuti ndi kolemetsa kokwanira kukutsutsani popanda kuwononga kwambiri. Zingatengere mayesero ndi zolakwika kuti muzindikire kulemera kwake ndipo mupeza kuti zochitika zosiyanazi zidzafuna katundu wosiyana.
Ngati mukungoyamba kumene, zambiri mwa kuyenda kwa mpira (monga kukwapula kapena kukankhira makina) zidzakhala zachilendo kwa inu, kotero yambani ndi kulemera kwapangidwe lanu.
M'munsimu muli malangizo omwe mungagwiritse ntchito posankha kulemera kwanu. Izi ndizo zokhazokha, choncho pepani pa mbali yapafupi ngati simukudziwa:
- 5-10 lbs - Kwa amayi atsopano ku kettlebell maphunziro
- 10-15 lbs - Kwa amayi oyenerera omwe amadziwa bwino kettlebell maphunziro kapena amuna omwe ali atsopano ku kettlebell maphunziro
- 20-25 lbs - Kwa amayi oyenerera omwe ayesa maphunziro a kettlebell kapena amuna omwe amadziwa kettlebells
- 30 mabomba - Kwa anthu oyenerera omwe anali ndi kettlebell yapitayi
Ngati mukufuna kupanga kettlebell yophunzitsa, mudzapeza kuti mukufunikira zolemera zosiyanasiyana malinga ndi zomwe mukuchita. Pamene mukuyika kukayikira, yambani ndi kulemera kochepa ndikuyendetsa musanayambe kuyenda.
Mungapeze kettlebells pamaseŵera ambiri ogulitsa masewera kapena malo ogulitsa katundu kapena mungathe kuwalemba pa intaneti. Zitha kukhala zodula, koma kumbukirani kuti mungagwiritsirenso ntchito kettlebells pophunzitsanso mphamvu zachikhalidwe.
Zochita za Kettlebell
Zochita zambiri za kettlebell zimaphatikizapo zosiyana, koma zambiri zimagwera m'magulu awiri: Kuwombera kumayendetsa pang'onopang'ono, kuyendetsanso kayendetsedwe ka masewera olimbitsa thupi kumaphatikizapo kuthamanga mofulumira komanso / kapena kuthamanga.
Kupukuta Kwambiri
Zitsanzo zotsatirazi zikuwonetsa zochepa zowonjezera kettlebell. Izi zimayenda, zomwe ziri ngati machitidwe olimbitsa thupi, zimakhala maziko a masewera olimbitsa thupi.
Ngati mwakhala mukuphunzitsidwa mwamphamvu, mwakhala mukuchita zambiri ndi zipangizo zina. Ngati mwatsopano kuti muphunzitse mphamvu ndi kettlebell, mumayesetsa kuchita zimenezi ndikukhala omasuka nawo musanayambe kuchita masewera olimbitsa thupi.
- Zowonongeka
- Kuthamanga Kwamalamulo Kumeneko
- Squat
- Mbalame yakutsogolo
- Windmill
- Makina apamwamba
- Zokankhakankha
- Burpe
- Mizere
- Chithunzi cha 8
- Turkish
Zojambula za Ballistic
Ballistic imayenda, monga dzina likutanthawuzira, limaphatikizapo zowonjezereka, zamphamvu. Zingamveke ngati mukung'ung'udza kapena kupanikizika ndi manja anu, koma izi zimaphatikizapo chipsinjo cha mchiuno, zomwe zimakulolani kuti muzitha kugwira mphamvu m'chiuno ndi miyendo yanu kuti muthe kulemera kwake.
Izi zikutanthauza kuti simukuyenera kuwona zochitika mmanja mwanu - kettlebell iyenera kukhala yopanda malire pamwamba pa kayendetsedwe kake. Ngati sizitero, yesetsani kuyendetsa m'chiuno pamene mutasuntha kulemera kwake kapena kuganizira ntchito yolemera.
Ngati kulemera kwake kuli kosavuta, kukwera kwa mchiuno sikungapangitse kusiyana kwakukulu. Ngati ndilolemetsa kwambiri, chiuno cha mchiuno sichingakwanitse kuthana ndi kulemera kwake.
- Kuthamanga
- Kusambira Mosiyana
- Msilikali Wodzi Wogwedeza
- Chikoka Choyamba
- Sungani Pamwamba
- Awiri Arm Pull
- Oyera
- Oyera, Push ndi Press
- Russian Twist
Pamene mukuyamba ndi kettlebell maphunziro, ndi bwino kupeza malangizo kuchokera kwa akatswiri kuti apindule kwambiri ndi zochitika zanu. Ngati mulibe matepi a kettlebell kapena maphunziro a m'deralo, ganizirani kanema monga Iron Core Kettlebell kapena Ultimate Kettlebell Workouts kwa Oyamba.
Ngati mukugwirizanitsa ntchito yanu, mukhoza kuyesa kuchita zomwe mwalemba pamwambapa pogwiritsa ntchito malangizo awa:
- Kuthamanga : Sokonezerani mwamphamvu kapena kusintha masewero olimbitsa thupi pogwiritsa ntchito kusintha msinkhu (mwachitsanzo, gwiritsani ntchito kulemera kwa thupi) kapena kusintha msinkhu wa kayendetsedwe kake (mwachitsanzo, mbuye njirayo ndi kuyenda mofulumira)
- Kulemera kwake : Yambani ndi kulemera kwakukulu ndikuganizira kusunga zolemera zosiyanasiyana. Zolemera zosiyana zingakhale zofunikira pa zochitika zonse
- Amatsitsimutsa : 8-16
- Amasula : 1-3 amatha
- Kuthamanga : 1-2 nthawi pa sabata
- Kupumula : masekondi 15-60 pakati pa seti
Chitetezo cha Kettlebell ndi Zipangizo
Ngakhale kuti pangakhale pangozi yochepa yovulazidwa ndi kettlebell yophunzitsira, pali zoopsa zomwe zingakhalepo, osati kuthekera kwa kuponyera kulemera kwanu m'chipindamo kapena kuchigwetsera chala chanu. Gwiritsani ntchito malangizowo otsatirawa kuti mukhale otetezeka komanso ogwira ntchito:
- Dzipatseni malo okwanira - Zina zimaphatikizapo kusinthitsa kulemera kwake, kusunthira kumbali kapena kukweza pamwamba. Yesetsani kuyenda popanda kulemera koyamba kuti mutsimikizire kuti muli ndi malo okwanira osuntha.
- Onetsetsani kuti mutentha kwambiri musanayambe kuchita masewera olimbitsa thupi kuti mupewe kuvulala .
- Yambani zosavuta - Ngakhale mutakhala odziwa bwino ntchito, muyambe kuyamba ndi masewero olimbitsa thupi musanapite ku mlingo wotsatira.
- Yambani ndi kulemera kwa kuunika - Ngakhale ngati mukuona kuti ndi kosavuta, mudzatha kuchita masewera olimbitsa thupi ndi mawonekedwe abwino ndikuyamba kukumbukira minofu yanu musanayambe kulemera kwambiri.
- Valani magolovesi kapena sungani chopukutira m'manja - Manja opweteka angakuchititseni kuti mupulumuke.
> Zotsatira:
> Bishopu, E; Collins, M; Lanier, A. Kuyankha kwa Cardio Respiratory kwa Kettlebell Training Exercises. Med. Sci. Masewera olimbitsa thupi. 37 (5): S51. 2005.
> Roberts, Keli. Mfundo za Kettlebell: Total Body KB Kuphulika. IDEA World Fitness 2009.