Insimbi Yokuqeqesha Isisindo
Izigaba ezibalulekile kanye nezici zomkhiqizo
Ama-Dumbbells: Izinto Ezisetshenziswayo Zesisindo Esizishintshayo Neziphathekayo
Akhiwe ngesibambo namapuleti esisindo kuzo zombili iziphetho, ama-dumbbell ahlukaniswa abe ama-dumbbell-esisindo esingashintshi kanye nama-dumbbell alungisekayo. Inzuzo yabo eyinhloko isekusebenzeni okuguquguqukayo, okuvumela ukuqeqeshwa okuzimele kwemilenze eyodwa. Ifanele izivivinyo ezihlukahlukene ezifana nama-bicep curls, ama-lateral rises, nokucindezela ibhentshi, abalulekile kwabaqalayo nabaqeqeshi abathuthukile ngokufanayo. Ama-dumbbell alungisekayo avela kumikhiqizo efana ne-Xinzhen aphinde abe nesisindo-imisebenzi yokukhiya, ehlanganisa ukuphepha nokunethezeka.
Ama-Barbell: Imisipha Esebenzayo{{0}Ukwakha Amathuluzi Okuqeqesha Enhlanganisela
Okuhlanganisa ibha kanye namapuleti esisindo ahlukanisekayo, ama-barbell ahlukaniswa ngama-barbell ama-Olympic kanye nama-barbell ajwayelekile okuqeqesha ngokusekelwe ekusetshenzisweni. Inani labo eliyinhloko lisekusekeleni ukunyakaza okuhlanganisiwe, okubandakanya amaqembu amaningi emisipha kanyekanye ukuze kuthuthukiswe ukusebenza kahle kokuqeqeshwa. Ziyinketho eyinhloko yabathandi bokufaneleka abaqeqeshiwe abafuna ukukhulisa imisipha namandla aphelele.
Ama-Kettlebell: Izisetshenziswa Ezihlukahlukene Ezihlanganisa Amandla Nokuqeqeshwa Okusebenzayo:
Aklanywe ngesakhiwo "se-sphere + isibambo", ama-kettlebell anesisindo esigxilile ezansi futhi atholakala-ngesisindo esingaguquki nezinguqulo ezilungisekayo. Idizayini yabo eyingqayizivele ibenza bafaneleke kokubili ukuqeqeshwa kwamandla endabuko kanye nokunyakaza okusebenzayo njengokushwibeka nokujikijela. Angathuthukisa ngasikhathi sinye amandla emisipha, ukuqina kwenhliziyo nemithambo yegazi, kanye nokuguquguquka komzimba, ahlangabezane nezidingo ezihlukahlukene zokuqeqesha.
Imisebenzi Esemqoka kanye Nevelu Yokuqeqesha
Thuthukisa Ngokunembile Amandla Emisipha NeMisa
Imishini yokuqeqesha isisindo inika amandla ukugcwala okuqhubekela phambili ngokulungisa izisindo, ilethe ukukhuthazwa okuhlosiwe emaqenjini emisipha ahlukene njengesifuba, iqolo, amahlombe, nemilenze. Lokhu kusiza abasebenzisi ukwakha imisipha kahle ngenkathi kuthuthukiswa ukukhuthazela kwemisipha namandla okuqhuma, kuhlinzekela izidingo kusukela kwabaqalayo ukuya ekuqeqesheni okuchwepheshile.
Thuthukisa Ukuma Nokuzinza Okubalulekile
Ukuqeqeshwa ngalezi zisetshenziswa kuncike emisipha ewumgogodla ukuze kugcinwe ibhalansi. Ukuqeqesha-isikhathi eside kuthuthukisa ukuzinza okuyisisekelo, kulungisa ukuma okungekuhle njenge-hunchback, futhi kuthuthukisa ukulawula umzimba nokusebenza kokusubatha.
Zijwayelane Nezimo Zokuqeqeshwa Ezihlukahlukene kanye Nabantu
Noma ngabe okokuqina kwekhaya, izindawo zokujima zezentengiselwano, noma ukuqeqeshwa kwabasubathi abaqeqeshiwe, okokusebenza kokuqeqesha isisindo kunikeza ukuzivumelanisa nezimo. Ngohlu olubanzi lwezinketho zesisindo, bahlangabezana nezidingo zokuqeqesha zezingane, abantu abadala, nasebekhulile, ukuhlanganisa ukusebenza nokubandakanya.
Incazelo Yemikhiqizo
Umsuka kanye Nentuthuko
Ama-Kettlebell angalandelelwa emuva ekhulwini le-18-eRussia, lapho igama elithi "girya" lavela okokuqala kuzichazamazwi zesi-Russian, libhekisela ethuluzini lokukala lensimbi{2}}elisetshenziswa ukukala okusanhlamvu. Ngo-1880, uDkt. Vladislav Kraevsky wethula izivivinyo ze-kettlebell emphakathini waseRussia wezemidlalo, futhi ngo-1885, wasungula indawo yokuzivocavoca esebenzisa ama-kettlebells. Maphakathi{12}}nekhulu le-19, ama-kettlebell asethole ukuduma emphakathini njengamathuluzi okufaneleka. Ekuqaleni kwekhulu lama-20, ukuqeqeshwa kwe-kettlebell kwathuthuka kakhulu emazweni afana neJalimane neSoviet Union. Umncintiswano wokuqala osemthethweni we-All-Union Kettlebell Competition wabanjelwa eMoscow ngo-1948. Ngo-1998, uhlelo lokuqeqesha i-kettlebell lwaziswa embonini yokufaneleka yase-US, futhi ngo-2001, incwadi ethi "I-Russian Kettlebell Challenge" yanyatheliswa e-China, ikhulisa ukuthandwa kwama-kettlebell ezweni.
Izinhlobo Nezici
-Ama-Kettlebells Esitayela:
Ivamise ukwenziwa ngensimbi eqinile, ubukhulu bensimbi nobugqinsi besibambo bukhula ngesisindo. Isisindo sikhuphuka ngo-2kg increments Ukuqeqeshwa kugxile emandleni angokomzimba namandla aqhumayo, afanele abantu abafuna{2}}ukujima okukhulu.
Ama-Kettlebells Athambile:
Yakhiwe ngezinto ezithambile ezifana ne-PVC noma ipulasitiki ethambile, egcwele isihlabathi sensimbi noma ezinye izinto ezinesisindo. Ifaka{1}}imidwebo engasheleli, ayisindi futhi iphephile, ilungele ukusetshenziswa ekhaya nabaqalayo bokufaneleka abanamandla alinganiselwe.
Ama-Kettlebells Wokuncintisana:
Yenziwe ngensimbi egcwele enesakhiwo esingenalutho, igcina ivolumu efanayo kuzo zonke izisindo ezihlukene. Idizayinelwe ukubamba{1}}isandla esisodwa ngesibambo esincane, igcizelela ukukhuthazela nokuthuthukiswa kwenhliziyo nemithambo yegazi ngemijikelezo emide kanye{2}}nokunyakaza okuphindaphindayo okuphezulu, okulungele ukuqeqeshwa kokubekezela kanye nemiqhudelwano ye-kettlebell.
Izinzuzo Zokuqeqeshwa Kettlebell
Thuthukisa Kahle Amandla Aphelele kanye Namandla Okuqhuma:
Isisindo-idizayini egxilile idinga ukuhlanganiswa kusukela emilenzeni, emilenzeni, emathangeni, phakathi, neminye{1}}imisipha yomzimba egcwele. Ukunyuka kwesisindo okuqhubekayo kanye nokunyakaza okuqhumayo kuqondise amandla emisipha namandla akhuphulayo, okunikeza ukusebenza kahle kokuqeqeshwa okuphakeme kunempahla yeqembu-yemisipha{4}eyodwa.
Thuthukisa Ngokuphelele Ukuzinza Okubalulekile Nokuxhumana:
Ukuzivocavoca kwebhalansi okunamandla kudinga ukuzibandakanya okuqhubekayo ukuze kugcinwe ukuzinza. Ukuqeqesha-isikhathi eside kulungisa ukuma okungekuhle, kuyilapho isidingo sokusebenzisana phakathi kwezandla, izinyawo, nomzimba womzimba sithuthukisa ibhalansi nokulawula kwe-neuromuscular, kunciphisa ubungozi bokulimala.
Ngasikhathi sinye Thuthukisa Ukuqina Kwenhliziyo Nemithambo yegazi kanye neMetabolism:
Imodeli yokuqeqeshwa "yamandla + yesikhawu esifushane" inyusa ngokushesha izinga lokushaya kwenhliziyo futhi ithuthukise ukukhuthazela kwenhliziyo nemithambo yegazi, ifinyelele kokubili amandla nezinzuzo zokuqeqeshwa kwe-aerobic. Umthelela-wokujima ngemva kokushiswa uyaqhubeka ushisa amakhalori, usekela ukulawulwa kwesisindo nokuthuthukiswa kwe-metabolic.
Zijwayelanise Nezimo Ezihlukahlukene kanye Nabantu:
Ahlangene futhi kulula ukuwagcina, ama-kettlebell afanele ukusetshenziswa kwasekhaya, indawo yokuzivocavoca, nangaphandle. Ngezinhlobonhlobo zezisindo, zibhekelela abaqalayo nabaqeqeshi abangochwepheshe ngokufanayo. Izinhlobonhlobo zokuzivocavoca zivimbela isithukuthezi, zikhuthaze{2}}ukubambelela isikhathi eside
Ukuqeqeshwa Ukuzivocavoca
I-Kettlebell Swing:
Yima izinyawo ziqhelelene-ngobubanzi, bamba i-kettlebell ngazo zombili izandla, gcina izingalo ziqondile, amadolo agobile kancane, futhi umhlane uphakathi nendawo. Swayiphela i-kettlebell emuva phakathi kwemilenze, bese usebenzisa umfutho ukuze ume futhi uyishwibe uye phambili ekuphakameni kwehlombe, ugcine umhlane nentamo engathathi hlangothi.
I-Double Kettlebell Press:
Bamba i-kettlebell esandleni ngasinye, gcina izihlakala zingathathi hlangothi, futhi ubeke ama-kettlebell kancane ezingalweni ezingaphezulu. Yima izinyawo zibe ihlombe{1}}ububanzi obuhlukene noma ububanzi kancane, uncike ezinqulwini nasemadolweni ukuze uqothuke kancane, bese ushayela ezithendeni ngamandla aqhumayo ukuze ume, ucindezela ama-kettlebell phezulu ukuze unwebe ngokugcwele.
I-Kettlebell Turkish Vuka-Phakamani:
Qala ukulala ngomhlane, ubambe i-kettlebell ngesandla esisodwa nengalo enwetshiwe phezulu. Gcina ingalo iqondile njengoba uhlala kancane kancane, ushintshela endaweni yokuguqa, bese uyasukuma{1}}ugcine i-kettlebell phezulu phezulu. Hlehlisa ukunyakaza ukuze ubuyele endaweni yokuqala.
Njengomunye wabakhiqizi nabahlinzeki be-kettlebel abachwepheshile e-China, sibonakala ngemikhiqizo yekhwalithi namanani ancintisanayo. Sicela uqiniseke ukuthi uzothenga iketela elishibhile elithengiswa lapha efekthri yethu. Xhumana nathi ukuze uthole isevisi eyenziwe ngokwezifiso.