Ama-Kettlebell swings kuwukuzivocavoca okunamandla futhi okunamandla okungaguqula isimiso sakho sokufaneleka. Lo mhlahlandlela ophelele uzohlola ukungena nokuphuma kwama-kettlebell swings, kusukela ekudumeni kwawo okukhulayo kuya ku-nuances yokukhetha nokuwasebenzisa ngempumelelo. Kungakhathaliseki ukuthi ungumuntu osaqalayo noma umsubathi onolwazi, ukuqonda ukushwibeka kwe-kettlebell kungakhuphula isimo sakho somzimba sibe phezulu.
Okuqukethwe:
– Kuyini ukushwibeka kwe-kettlebell?
- Ukuthandwa kwe-kettlebell swing
– Ingabe i-kettlebell swing ikulungele?
- Ungakhetha kanjani i-kettlebell efanele
- Ungayenza kanjani kahle i-kettlebell swing
Yini i-kettlebell swing?
I-kettlebell swing kuwumsebenzi oyisisekelo ohlose amaqembu amaningi emisipha, okuhlanganisa ama-glutes, ama-hamstrings, i-low back, amahlombe, kanye nomgogodla. Isuka e-Russia, lokhu kuvivinya kuhilela ukushwiba i-kettlebell phakathi kwemilenze nge-hip thrust enamandla futhi uyinyuse ifike ezingeni lesifuba noma ngaphezulu. Kuhlanganisa ukuqeqeshwa kwenhliziyo nemithambo yegazi, amandla, kanye nokuvumelana nezimo, okwenza kube ingxenye eguquguqukayo yanoma yiluphi uhlobo lokujima.
Ama-Kettlebell Swings aziwa ngokusebenza kahle kwawo ekushiseni amakholori, ukuthuthukisa ukukhuthazela kwemisipha, nokuthuthukisa ukusebenza kwezemidlalo. Imvelo eguquguqukayo yokushwibeka ibuye ithuthukise impilo ehlangene nokuvumelana nezimo, ikakhulukazi ezinqulwini nasemahlombe. Ngaphezu kwalokho, ukunyakaza kwe-ballistic ye-kettlebell swing kusiza ekuthuthukiseni amandla okuqhuma, okubalulekile kubasubathi emidlalweni eyahlukene.
Indlela yokusebenza ibalulekile ekushintsheni kwe-kettlebell ukuvimbela ukulimala nokwandisa izinzuzo. Ifomu elifanele libandakanya umgogodla ongathathi hlangothi, umgogodla ohlanganyele, kanye nokukhiqizwa komfutho ezinqulwini, hhayi izingalo. Lokhu kuqinisekisa ukuthi ukuzivocavoca kuqondise kumaqembu emisipha ahlosiwe ngenkathi kunciphisa ubungozi bobunzima noma ukulimala.
Ukuduma kwe-kettlebell swing
Ama-Kettlebell Swings akhule ngokuthandwa ngenxa yobulula nokusebenza kwawo. Zidinga imishini encane—i-kettlebell eyodwa—futhi zingenziwa endaweni encane, zizenze zilungele ukujima kwasekhaya. Lokhu kufinyeleleka kube nomthelela ekwamukeleni kwabo okusabalele phakathi kwabathandi bokufaneleka bawo wonke amazinga.
Ukwenyuka kokufaneleka kokusebenza kanye nokuqeqeshwa kwesikhashana kwe-high-intensity (HIIT) nakho kubambe iqhaza elibalulekile ekudumeni kwama-kettlebell swings. Lokhu kuzivoxavoxa kugcizelela ukunyakaza okulingisa imisebenzi yansuku zonke, ukuthuthukisa ukufaneleka okuphelele nokunciphisa ingozi yokulimala. Ama-Kettlebell swing angena ngokuphelele kule filosofi, enikeza ukuvivinya umzimba okuhlanganisiwe okwakha amandla nokukhuthazela ngendlela esebenzayo, ephumelelayo.
Abasubathi abangochwepheshe kanye nabagqugquzeli bokuqina baphinde baqhakambisa ukushwibeka kwe-kettlebell ngokukufaka ezinhlelweni zabo futhi babonise izinzuzo zabo ezinkundleni zokuxhumana. Lokhu kubonakala kwethule umsebenzi kubabukeli abaningi, kukhuthaze abantu ukuthi bahlanganise ama-kettlebell swing ekusebenzeni kwabo ukuze kuthuthukiswe impilo nokusebenza.
Ingabe i-kettlebell swing ikulungele?
Ama-Kettlebell swing anikeza inqwaba yezinzuzo zezempilo nokuqina, okuwenza abe isengezo esihle kakhulu kunoma yiluphi uhlobo lokujima. Bahlinzeka ngokusebenza okuphezulu kwenhliziyo nemithambo yegazi, ukuthuthukisa impilo yenhliziyo nokusiza ekwehleni kwesisindo ngokushisa ama-calories ngendlela efanele. Imvelo ehlanganisiwe yokuzivocavoca iphinde iqinise iketanga elingemuva-imisipha engemuva komzimba-ithuthukisa ukuma nokunciphisa ingozi yobuhlungu emuva.
Ngaphezu kwalokho, ukuguqulwa kwe-kettlebell kuthuthukisa ukukhuthazela kwemisipha namandla okuqhuma, izinzuzo ezihumusha kahle ekusebenzeni kwezemidlalo kanye nemisebenzi yansuku zonke. Ukunyakaza okuguquguqukayo kwandisa ukuguquguquka nobubanzi bokunyakaza, ikakhulukazi ezinqulwini nasemahlombe, okufaka isandla empilweni yonke ehlangene nokuhamba.
Kodwa-ke, kubalulekile ukuthi usondele ekushintsheni kwe-kettlebell ngokuqapha uma unokulimala okukhona emhlane noma ehlombe. Imvelo yokuqhuma kokuzivocavoca ingabhebhethekisa lezi zimo uma kwenziwa ngokungalungile. Hlala uthintana nochwepheshe bokufaneleka noma umelaphi womzimba ukuze uqinisekise ukuthi ukushintsha kwe-kettlebell kukufanele, ikakhulukazi uma ubhekene nezinkinga zempilo.
Indlela yokukhetha i-kettlebell efanele
Ukukhetha i-kettlebell efanele kubalulekile ekwenzeni ukushwiba ngokuphepha nangempumelelo. Ama-kettlebell afika ngezisindo ezihlukene, futhi ukukhetha eyodwa ehambisana nezinga lokufaneleka kwakho nemigomo kubalulekile. Abaqalayo kufanele baqale ngesisindo esilula ukuze bagxile ekubambeni kahle le nqubo. Umhlahlandlela ojwayelekile ukukhetha i-kettlebell enesisindo esiphakathi kwamakhilogremu ayi-8 kuya kwayi-16 (amaphawundi ayi-18 kuye kwangama-35) kwabesifazane kanye namakhilogremu ayi-16 kuye kwangama-24 (amaphawundi angama-35 kuye kwangama-53) kwabesilisa.
Impahla kanye nomklamo we-kettlebell nakho kubalulekile. Ama-Cast iron kettlebell aqinile futhi ahlinzeka ngokunethezeka okubambekayo, okubalulekile ekugcineni ukulawula ngesikhathi sokushwibeka. Amanye ama-kettlebell ane-vinyl coating, engaba usizo ekuvikeleni phansi kodwa ingase ingadingeki kuwo wonke umuntu. Qinisekisa ukuthi isibambo sibanzi ngokwanele ukubamba ngezandla zombili ngaphandle kokuminyana, njengoba lokhu kungase kuthinte isimo sakho ngesikhathi sokushwibeka.
Okokugcina, cabangela ukuqhubeka kohambo lwakho lokufaneleka lapho ukhetha i-kettlebell. Njengoba uqina futhi unolwazi ngokwengeziwe ekushintsheni kwe-kettlebell, uzodinga ukwandisa isisindo ukuze uqhubeke nokubekela inselele imisipha yakho. Ukuba nohlu lwama-kettlebell noma uhlelo lokuthenga ezisindayo ngokuzayo kungagcina ukujima kwakho kuyinselele futhi kusebenza ngempumelelo.
Indlela yokwenza kahle i-kettlebell swing
Ukwenza kahle ukushwibeka kwe-kettlebell kudinga ukunakwa kwefomu kanye namasu. Qala izinyawo zakho zibe banzi kancane kunokuhlukana kobubanzi be-hip, ubambe i-kettlebell ngazo zombili izandla phambi kwakho. Qala ukushwiba ngokulenga ezinqulwini, usunduze izinqe zakho ngenkathi ugcina ukugoba kancane emadolweni. Swayiphela ikettlebell emuva phakathi kwemilenze yakho, ugcine umgogodla ongathathi hlangothi kanye nomgogodla obambekile.
Shayela okhalweni lwakho ukuze uqhubekisele i-kettlebell phambili naphezulu, welule izinqulu zakho namadolo ngokugcwele. Umfutho kufanele uvele emzimbeni wakho ongezansi, hhayi ezingalweni zakho. I-kettlebell kufanele ifinyelele ukuphakama kwesifuba noma ngaphezulu kancane, kodwa ingabi ngaphezu kwekhanda lakho. Vumela i-kettlebell ukuthi ijike ibuyele phansi ngendlela elawulwayo, incike ezinqulwini futhi ukuze ibambe umfutho.
Zijwayeze ukushwiba ngesisindo esilula ukuze ugxile efomini ngaphambi kokuthi uthuthukele kuma-kettlebell asindayo. Kubalulekile ukugcina umongo ubambekile futhi ubuye uqonde kulo lonke umsebenzi ukuze uvimbele ukulimala. Uma umusha kuma-kettlebell swings, cabanga ukusebenza nomqeqeshi oqinisekisiwe ukuze uqinisekise ukuthi wenza ukunyakaza ngendlela efanele.
Isiphetho
Ama-Kettlebell swings kuwukuzivocavoca okunamandla okungathuthukisa isimiso sakho sokufaneleka ngobulula nokusebenza kwabo. Kungakhathaliseki ukuthi ubheke ukuthuthukisa amandla, ukubekezela, noma ukusebenza kahle kwezemidlalo, ukwazi ukushwibeka kwe-kettlebell kunganikeza izinzuzo ezibalulekile. Khumbula ukukhetha i-kettlebell efanele, gxila endleleni efanele, futhi uthintane nochwepheshe bokufaneleka uma umusha kulo msebenzi. Ngokuzijwayeza nokuzinikela, i-kettlebell swing ingaba isisekelo kuzikhali zakho zokujima, ikusize ufinyelele imigomo yakho yokufaneleka.
