Abathandi bokufaneleka abaningi abafuna ukwakha imisipha bazokhetha ukuzivocavoca ngama-dumbbell ngoba mancane futhi alula futhi angenziwa noma nini, noma kuphi.Ama-kettlebell anezinzuzo ezifanayo, kanye nokuqinisa izicubu zemisipha ongajwayele ukuzisebenzisa.Uma uzivocavoca ngamakettlebell, ungenza izivivinyo ezihlukahlukene njengokusunduza, ukuphakamisa, ukuphakamisa, ukuphonsa, nokugxuma ama-squats ukuze uqinise ngokuphumelelayo imisipha yangaphezulu, isiqu, nezitho ezingezansi.
Ama-kettlebell anomlando weminyaka engaphezu kwe-300.Umshini wokuzivocavoca omise okwe-cannonball wadalwa ama-hercules aseRussia ekuqaleni kwekhulu le-18 ukuze athuthukise ngokushesha amandla omzimba, ukubekezela, ibhalansi kanye nokuguquguquka.Umehluko omkhulu phakathi kwama-kettlebell nama-dumbbell yisisindo sokulawula.Nawa amanye amathiphu okufaneleka kwama-kettlebells.Ngokwenza, qaphela ukunemba kokunyakaza.
Indlela yoku-1: Nyakazisa i-kettlebell
Bamba ibhodwe lensimbi ngesandla esisodwa noma zombili phambi komzimba bese uliphakamisa ngamandla e-hip (ngaphandle kokukhulula isandla), bese uvumela ibhodwe lensimbi ukuthi liwele ngokwemvelo ngemuva kwe-crotch.Isebenza ngamandla aqhuma ezinqulwini futhi iwusizo kakhulu ekuphusheni nasekulweni!Ungazama izandla ezingu-30 kwesokunxele nesokudla emaqenjini angu-3.Engeza isisindo uma uzizwa ukhululekile.
Kodwa-ke, kubalulekile ukuqaphela ukuthi, njenganoma yikuphi ukuvivinya umzimba okuthwala isisindo, umhlane ophansi kufanele ugcinwe uqondile futhi ucindezeleke ngokulinganisela ukuze wakhe ukukhuthazela okuphansi, okungabangela ubunzima.
Indlela yesibili: phakamisa ibhodwe phezulu
Bamba izibambo ze-kettlebell ngezandla zombili bese uphakamisa i-kettlebell ngezingalo eziqondile, kancane futhi kancane.Phinda izikhathi ezi-5.
Indlela yesithathu: i-kettlebell push-out indlela
Bamba izibambo ze-kettlebell ngezandla zombili, izintende zibhekane, eduze nesifuba sakho nokuphakama kwehlombe;Squat phansi ngangokunokwenzeka;Izingalo zakho ziqondile, phusha i-kettlebell iqonde phambi kwakho, uyibuyisele emahlombe akho, bese uyaphinda.
Indlela yesine: supine on stool law
Ebhentshini eliphansi, gobisa izindololwane zakho bese ubamba insimbi emahlombe akho.Phusha i-kettlebell phezulu ngazo zombili izingalo, bese ubuyela endaweni elungile.Walala ngomhlane ebambe izindololwane phambi kwesifuba.Swayiphela izingalo emuva ekhanda, isibhakela phansi;Bese ubuyela endleleni yokuqala uye endaweni elungile.Lesi senzo sakha imisipha emikhulu ye-pectoralis, imisipha ye-brachial kanye nemisipha yebhande lehlombe.
Isikhathi sokuthumela: Jun-02-2022