Yendani kumalo ochita masewera olimbitsa thupi ndipo mwinamwake mudzawona seti ya kettlebells , mwinamwake mutakhala pangodya pafupi ndi zipangizo zina zosaoneka ngati BOSU , zingwe za nkhondo , ndi mipira ya mankhwala .
Ngati muwona wina akugwiritsa ntchito kettlebell, mwinamwake mwawawona akuwombera pansi, mwina akudabwa chifukwa chake angachite chinthu choterocho. Kodi kupindula ndi kulemera kwake kumawoneka bwanji, chabwino, ketulo?
Kupeza kettlebell kumapindulitsa kwambiri ndipo chimodzi mwazikuluzi ndi izi: Kuchita ma kettlebell ambiri kumakhala kochititsa chidwi, nthawi zambiri kumapanga mpira, kutanthauza kukwera msangamsanga m'malo mochita zinthu mofulumira komanso mwamphamvu kwambiri.
Machitidwe awa amachititsa mtima wanu kukhala wosiyana mosiyana ndi cardio. Osati kokha kokha, kayendedwe kameneka kamasokoneza pafupifupi minofu iliyonse m'thupi lanu. Ngakhale bwino, maphunziro a kettlebell ndi osiyana kwambiri ndi zomwe ambirife timagwiritsa ntchito, zikhoza kukhala zosangalatsa.
Ngakhale pali njira yophunzirira ndi kettlebell yophunzitsa, aliyense angathe kuchita, ngakhale oyamba kumene. Ngati mwakhala mukugwira ntchito yofanana, kettlebell yophunzitsira ikhoza kupuma moyo watsopano nthawi zonse. Phunzirani zomwe muyenera kudziwa potsatsa kettlebell.
Kodi Kettlebell Training ndi chiyani?
Mapuloteni a Kettlebells ndi olemera a zitsulo kuchokera ku 5 lbs kufika pa 100 lbs, omwe amawoneka ngati mpira ndi chogwiritsira ntchito mosavuta.
Kettlebell inayamba ku Russia ndipo inali yotchuka ku America zaka makumi angapo zapitazo, koma yayambiranso kubwezeretsa zaka zingapo zapitazo, ndi masukulu, mavidiyo ndi mabuku. Chifukwa chake? Kettlebells amapereka maphunziro osiyana pogwiritsa ntchito mphamvu zowonjezera mbali zonse za thupi - Kupirira, mphamvu, kulingalira, mphamvu ndi cardio kupirira.
Anthu amalikonda chifukwa ndizovuta, zogwira mtima ndipo mumasowa chipangizo chimodzi.
Lingaliro ndi kugwira kettlebell mumodzi kapena mmanja onse ndi kupyola machitidwe osiyanasiyana monga kuthamanga kwa manja, kuwombera , kunyamula katundu ndi kukwera kwakukulu.
Zinyama zina mumasintha kulemera kwa dzanja ndi dzanja ngati kulemera kunasuntha kapena pamene mukuyenda mofulumira, ndikukufunsani kuti mukhazikitse thupi ndikugwirizanitsa njira yonse yatsopano.
Zina zimapangitsa mphamvu ku miyendo ndi m'chiuno kuti isunthe kulemera kwake, kukupatsani kuphatikizana kwathunthu kwa kayendedwe ka thupi kamene kawirikawiri kamasowa ndi mitundu ina yophunzitsira.
Kettlebells vs. Dumbbells
Inu mukhoza kudabwa, si kettlebell basi ngati bingu? Muzinthu zina iwo ali ofanana koma, chomwe chimapangitsa kettlebell mosiyana ndi momwe iyo imapangidwira. Zingawoneke ngati kulemera kwamba, koma chida chofanana ndi chake chimasintha momwe kulemera kwake kumagwirira ntchito ndi thupi lanu.
Ndi chimbudzi, mphamvu yokoka ili m'manja mwanu koma, ndi kettlebell, pakati pa mphamvu yokoka ili kunja kwa dzanja lanu, zomwe zikutanthauza kuti zingasinthe malingana ndi momwe mukuzigwirizira ndikuzisunthira.
Kuwonjezeka kwa kayendedwe ka kettlebell ambiri (kovuta kwambiri kuphunzitsidwa mwamphamvu), kumapangitsa mphamvu ya centrifugal, kuganizira kwambiri minofu yomwe imagwiritsidwa ntchito poyesa kuchepetsa ndi kukhazikika.
Mtundu uwu wotsogoleredwa wambiri umatsanzira kusintha kwa moyo monga kusinthana sutikesi kuti muyike pamsana wambiri, mwachitsanzo.
Zilonda zimakhala zothandiza kupanga minofu ndi mphamvu ndi kayendetsedwe ka pang'onopang'ono, komanso kayendedwe ka kettlebell kumaphatikizapo thupi lonse ndipo limayang'ana kupirira, mphamvu komanso kuyenda.
Ubwino wa Kettlebell Training
Pafupifupi pafupifupi ochita masewera olimbitsa thupi angathe kupindula ndi kettlebell. Ndipotu, American Council of Exercise inapanga phunziro kuti adziwe kuti maphunziro a kettlebell ndi othandiza bwanji.
Pambuyo pa masabata asanu ndi atatu a ma kettlebell, ochita kafukufuku adawona kusintha kwakukulu, kupirira, ndi mphamvu zakuya.
Kupititsa patsogolo kwakukulu kunali pachimake pamene mphamvu inakula kupitirira 70 peresenti.
Zopindulitsa zina ndizo:
- Kulimbitsa mgwirizano ndi mphamvu .
- Kukhazikitsa bwino ndi kulumikizana - Zambiri zimapanga ntchito minofu yotsatira.
- Ndibwino kuti mukhale ndi nthawi yambiri - Mumapanga ziwalo zambiri zolimbitsa thupi pamutu umodzimodzi kuphatikizapo cardio, mphamvu, kulingalira, bata, mphamvu, ndi chipiriro
- Zochitazo ndizogwira ntchito ndi kulemera kwa thupi zomwe zimathandiza kuwonjezera kuchuluka kwa mafupa ndikupangitsa thupi kukhala lolimba pa ntchito za tsiku ndi tsiku.
- Mumakhala opambana pazochita zina .
- Kuwonjezeka kwa chitukuko cha mphamvu ndi chipiriro, chomwe chiri chabwino kwa masewera osiyanasiyana.
- Ikhoza kuteteza othamanga kuvulala - Kuvulala kochuluka kumachitika pamene mukuyenda mofulumira ndipo mukuyenera kuyima (aka, eccentric deceleration). Zochita za Kettlebell zimaphunzitsa thupi kuti likhale lokhazikika, lomwe lingatanthauzire ku thupi labwino, lamphamvu pa khothi kapena kumunda.
- Kupweteka kwa nsana kumbuyo - Kufufuza kochititsa chidwi komwe kunalembedwa mu Journal of Strength ndi Conditioning Research kunapeza kuti kettlebell yophunzitsira inapereka njira zosiyana zogwiritsira ntchito zomwe sitikuziwona ndi maphunziro apamwamba. Chifukwa chakuti kumbuyo kumbuyo kumachitidwa panthawi yopuma, izi makamaka zimapangitsa kuti ntchitoyo ndi thanzi la m'munsi kumbuyo.
- Zophweka - zochita zosavutazo, ntchitoyo ndi yolunjika ndipo mumasowa chida chimodzi, ngakhale mutakhala ndi zolemera zosiyanasiyana.
Kusamala
Zonsezi zikuwoneka bwino, koma pali zovuta zina monga:
- Zovuta kwa Oyamba - Ngati mwatsopano kuchita masewera olimbitsa thupi, kutsegula kettlebell si pamene mukufuna kuyamba. Muyenera kukhala ndi maziko olimba musanayese kuyesa kwanu ndi mphamvu zakuya ndi kulemetsa kwakukulu. Komabe, mungagwiritse ntchito kettlebell ngati chithunzithunzi cha zochitika zolimbitsa thupi ngati zofa, mizere kapena masewera.
- Amafunika kuphunzitsa ndi kuphunzitsa - Chinsinsi cha kettlebell ndikugwiritsa ntchito kulemetsa kwakukulu - Kulemera koyenera kuti mugwiritse ntchito mphamvu ya m'chiuno ndi miyendo yanu kuti muthandize kapena kusinthitsa kulemera kwake. Ndi kosavuta kukupwetekani msana ngati simugwiritsa ntchito njira yabwino, choncho funsani katswiri ndipo muyambe ndi kulemera kwake,
- Kuopsa kwa kuvulala - Choopsa chenichenicho chimachokera pakuchita zolakwika m'malo mochita zozizwitsa okha. Kachiwiri, ndi chifukwa chake nkofunika kupeza malangizo a zovuta kwambiri.
Ngati mukufuna kuyamba ndi kettlebell maphunziro, ndi bwino kutenga kalasi kapena kupeza malangizo kuchokera kwa wophunzitsira wodziwa zambiri kuti mudziwe zambiri za zochitikazo. Mitundu yambiri yosuntha ingakhale yosadziwika ndipo katswiri angakuthandizeni ndi mawonekedwe anu komanso posankha zolemera zanu.
Ngati izi siziri zosankhidwa, mavidiyo ndi ena abwino. Yesani "Ntchito Yowonjezera Yoyamba ya Kettlebell" yomwe imapereka malangizo othandizira kayendedwe kabwino ka kettlebell komanso ntchito zomwe zimaphatikizapo makina osiyanasiyana a kettlebell.
> Zotsatira:
> Jay K, Frisch D, Hansen K, ndi al. Maphunziro a Kettlebell odwala matenda a minofu ndi a mtima: kuyesedwa kosasinthika. Scandinavian Journal of Work, Environment & Health . 2011; 37 (3): 196-203.
> Kettlebell Swing, Snatch, ndi Bottoms-Up Tsatirani: Kubwerera ndi ...: Journal of Strength & Conditioning Research. LWW. http://journals.lww.com/nsca-jscr/Fulltext/2012/01000/Kettlebell_Swing,_Snatch,_and_Bottoms_Up_Carry_.3.aspx. Idapezeka pa June 27, 2017.
> Kettlebells Kick Butt. ACE Fit | Zambiri Zokhudza Ukhondo. https://www.acefitness.org/acefit/expert-insight-article/47/3233/kettlebells-kick-butt/.