I-kettlebell iyisisetshenziswa esisebenza ngezindlela eziningi esisetshenziselwa ukuqeqesha ukubekezela, amandla namandla.Ama-Kettlebell angelinye lamathuluzi okuzivocavoca angcono kakhulu afanele wonke umuntu - abaqalayo, abaphakamisi abanolwazi kanye nabantu bayo yonke iminyaka.Zenziwe ngensimbi eyinsimbi futhi zime njengebhola lenganono elinephansi eliyisicaba kanye nesibambo (esaziwa nangokuthi uphondo) ngaphezulu."Izimpondo ezinwetshwe ngaphezu kwensimbi zenza kube kuhle ekufundiseni ama-hinge patterning kanye no-deadlifts kubantu abadala, kanti i-dumbbell izodinga ukujula nokunyakaza okuningi," kusho umsunguli wohlelo lokusebenza lwe-Ladder, u-Lauren Kanski, obuye abe ngumqondisi. Umqeqeshi we-Body and Bell, umeluleki wokufaneleka wemagazini ye-Women's Health kanye nomqeqeshi womuntu siqu oqinisekisiwe we-National Academy of Sports Medicine.
Uma umusha ekuqeqesheni i-kettlebell, kuyasiza ukufuna umqeqeshi we-kettlebell ongakufundisa amasu afanele kanye nezinhlobo ezahlukene zezitayela zokuqeqesha i-kettlebell.Isibonelo, ukuqeqeshwa kwesitayela esiqinile kusebenzisa amandla amakhulu kuyo yonke i-rep enesisindo esisindayo, kuyilapho ukuqeqeshwa kwesitayela sezemidlalo kunokugeleza okuningi futhi kusebenzisa izisindo ezilula ukuze kuguquke kalula umnyakazo othile uye kwenye.
Kuyasiza futhi ekuzilolongeni kwe-rehab ngenxa yendlela i-kettlebell esebenza ngayo uma isetshenziswa."Singakwazi ukwandisa ukusheshisa nokuphoqa ngaphandle kokwenyusa umthwalo, okwenza kube lula emajoyintini," kusho uKanski."Indlela izimpondo ezibunjwe ngayo futhi uma siyibamba endaweni yokubeka noma ngaphezulu, iyenza ibe nempilo enhle yesandla, indololwane nempilo yamahlombe."
Njengoba ama-kettlebell amaningi engabangela ukucasuka ngemuva kwesihlakala, umkhiqizi womkhiqizo ubalulekile.“Ngincoma i-cast cast kettlebell enempushana eyenziwe yimikhiqizo efana ne-Rogue ne-Kettlebell Kings ngoba iyabiza kodwa izohlala impilo yonke,” kusho uKanski.Nakuba ungadingi ukusebenzisa ama-kettlebell anempushana, khumbula ukuthi ezinye izinto zingase zizwe zishelela kakhulu.
Uma usukulungele ukuthatha ama-kettlebell, kunenqwaba yokuzivocavoca ongaqala ngakho futhi uthuthuke ukuze uma usuwazi kahle lo msebenzi.Sincoma ukuthi ufune isiqondiso kuchwepheshe ukuze wenze isiqiniseko sokuthi wenza lokhu kunyakaza ngokuphepha nangendlela efanele ngaphambi kokuthi ukwenze ngokwakho.U-Kanski uthi enye yezindlela ezinhle kakhulu zokufunda ukusebenzisa i-kettlebell ukulandela uhlelo ngoba kuthatha ukuzilolonga okuningi.Ngezansi amanye ama-kettlebell angcono kakhulu okuzivocavoca ongawengeza ohlelweni lwakho lokufaneleka, noma ngabe ungumfundi oqalayo noma umphakamisi onolwazi.
I-Deadlift ye-Kettlebell
I-kettlebell deadlift ingumnyakazo oyisisekelo obalulekile ukwazi kahle kuqala.I-kettlebell deadlift iqondise iketango lakho langemuva, elihlanganisa imisipha yomzimba ephansi njengama-glutes akho, ama-hamstrings, ama-quadriceps ngisho nemisipha yakho engenhla yomzimba njengomhlane wakho, i-erector spinae, i-deltoid ne-trapezius.U-Kanski uthi izivivinyo eziningi ozenza nge-kettlebell ziphuma ku-deadlift.Khetha isisindo okhululekile ngaso esikuvumela ukuthi wenze izimpinda eziyisishiyagalombili kumasethi ambalwa.
Ukuma izinyawo zakho zihlukene ngobubanzi, beka ikettlebell phakathi kwezinyawo zakho nesibambo esihambisana namakhothamo ezinyawo zakho.Hlanganyela umgogodla wakho, uthambisa amadolo akho futhi uncike ezinqulwini (zicabange uthinta isinqe sakho odongeni).Bamba i-kettlebell ohlangothini ngalunye lwesibambo bese ugoqa amahlombe akho emuva naphansi ukuze imisipha yakho ye-lat ipakishwe ngaphakathi futhi kude nezindlebe zakho.Phendukisa izingalo zakho ngaphandle ukuze kube sengathi uzama ukuphula isibambo sibe uhhafu ohlangothini ngalunye.Njengoba ufika ekumeni, zicabange uphusha phansi ngezinyawo zakho.Phinda.
I-kettlebell yengalo eyodwa ihlanzekile
I-kettlebell clean ingenye indlela ebalulekile yokuzivocavoca ngoba iyindlela ephephile yokuletha i-kettlebell endaweni yokubeka noma ukuyithwala phambi komzimba.I-kettlebell clean isebenza imisipha yakho engezansi yomzimba, ehlanganisa ama-glutes akho, ama-hamstrings, ama-quadriceps, ama-flexible hip kanye nomnyombo wakho wonke.Imisipha yomzimba engenhla ehlosiwe ihlanganisa amahlombe akho, i-triceps, i-biceps kanye nomhlane ongaphezulu.Ukuze uhlanze i-kettlebell, uzodinga ukuma uhlukanise izinyawo zakho ngobubanzi be-hip.Bona ngeso lengqondo udala unxantathu ngomzimba wakho nonyawo lwakho.Beka i-kettlebell okungenani unyawo olulodwa phambi kwakho futhi ufinyelele phansi njengoba uhinge, ubambe isibambo ngengalo eyodwa.Faka umgogodla wakho bese udonsa amahlombe akho phansi nangemuva njengoba uhlehla ukuze ushwibe insimbi ngaphansi kwakho futhi unwebe izinqe zakho phambili njengoba uzungeza isandla futhi uletha ingalo phezulu ibheke phezulu futhi eduze nomzimba ukuze i-kettlebell igcine iphumule phakathi kwengalo yakho, esifubeni kanye bicep.Isihlakala sakho kufanele sihlale siqondile noma sigobele kancane ngaphakathi kulesi simo.
Ukushwibeka kwe-kettlebell enengalo ekabili
I-kettlebell double-arm swing umsebenzi olandelayo ongawufunda ngemva kokuhlanza i-deadlift ne-kettlebell.Lokhu kuvivinya umzimba kuwukunyakaza kwe-ballistic okuhle ekuqiniseni iketanga lakho langemuva (umhlane wakho, ama-glutes nama-hamstrings).Ukuze ulungiselele ukushwibeka kwe-kettlebell, qala nge-kettlebell phambi kwakho cishe ngobude bengalo, izintende zakho zibe phezu kophondo lwensimbi.Esikhundleni sokusebenzisa ingalo eyodwa, usebenzisa zombili kulokhu mnyakazo.Goba kancane emadolweni ukuze ube sesimweni sokubambelela, finyelela isibambo se-kettlebell ngokubamba okuphinyiselwe futhi udonse amahlombe akho emuva naphansi.Uma umzimba wakho usubandakanyeke ngokugcwele, uzokwenza sengathi uhlephula isibambo phakathi bese uhlehlisa i-kettlebell, ugcine isinqe sakho siphansi lapho uhamba, bese uhlwitha okhalweni lwakho phambili ukuze ulethe umzimba wakho endaweni yokuma.Lokhu kuzoqhubeza izingalo zakho kanye nekettlebell ukuthi zijike ziye phambili, okufanele zikhuphuke kuphela zifinyelele ukuphakama kwehlombe, intante isikhashana ngaphambi kokuba ijike ihlehle njengoba uphushela izinqulu zakho emuva ngokugoba kancane emadolweni akho.
Isikhathi sokuthumela: Mar-02-2023