Uninzi lwabathandi bokuqina bempilo abafuna ukwakha izihlunu baya kukhetha ukuzilolonga ngeedumbbells kuba zincinci kwaye zilula kwaye zinokuqheliselwa nanini na, naphi na.Ii-kettlebells zineenzuzo ezifanayo, kunye nokomeleza izicubu zezihlunu ongazisebenzisiyo.Xa usebenzisa i-kettlebells, unokwenza iintlobo ezahlukeneyo zokuzilolonga ezifana nokutyhala, ukuphakamisa, ukuphakamisa, ukuphosa, kunye nokutsiba i-squats ukuze uqinise ngokufanelekileyo imisipha yangaphezulu, i-trunk, kunye nemilenze ephantsi.
IiKettlebells zinembali engaphezu kwama-300 eminyaka.Umatshini wokuzilolonga omile okwe-cannonball wenziwa zii-hercules zaseRussia ekuqaleni kwenkulungwane ye-18 ukuphucula ngokukhawuleza amandla omzimba, unyamezelo, ulungelelwaniso kunye nokuguquguquka.Umahluko omkhulu phakathi kwee-kettlebells kunye nee-dumbbells bubunzima bokulawula.Nazi ezinye iingcebiso zempilo ye-kettlebells.Ngokwenza umsebenzi, qaphela ukuchaneka kweentshukumo.
Indlela yoku-1: Vuthulula i-kettlebell
Bamba intsimbi yentsimbi ngesandla esinye okanye zombini phambi komzimba kwaye uyiphakamise ngamandla e-hip (ngaphandle kokukhulula isandla), uze uvumele ukuba ibhodlo yentsimbi iwele ngokwemvelo emva kwe-crotch.Isebenza kumandla aqhushumba esinqeni kwaye iluncedo kakhulu ekutyhaleni nasekujijisaneni!Ungazama izandla ezingama-30 zasekhohlo nasekunene kumaqela ama-3.Yongeza ubunzima ukuba uziva ukhululekile.
Nangona kunjalo, kubalulekile ukuqaphela ukuba, njengawo nawuphi na umthambo wokuthwala ubunzima, umqolo ophantsi kufuneka ugcinwe ngokuthe tye kwaye uqiniswe ngokulinganayo ukwakha ukunyamezela okuphantsi, okunokubangela ubunzima.
Indlela yesibini: phakamisa imbiza
Bamba izibambo ze-kettlebell ngezandla zozibini kwaye uphakamise i-kettlebell ngeengalo ezithe tye, ngokucothayo nangokucothayo.Phinda amaxesha ama-5.
Indlela yesithathu: kettlebell push-out indlela
Bamba izibambo ze-kettlebell ngezandla zombini, iintendelezo zijongene nomnye, kufuphi nesifuba sakho kunye nokuphakama kwamagxa;Squat phantsi kangangoko;Iingalo zakho zithe ngqo ngaphandle, tyhala i-kettlebell ngqo phambi kwakho, yibuyisele emagxeni akho, kwaye uphinde.
Indlela yesine: supine kumthetho westool
Kwibhentshi esezantsi, thoba iingqiniba zakho kwaye ubambe intsimbi emagxeni akho.Tyhiliza i-kettlebell phezulu ngeengalo zombini, uze ubuyele kwindawo ekulungeleyo.Walala ngomqolo ebeke ingqiniba phambi kwesifuba.Jiwulela iingalo entloko, ingqindi phantsi;Emva koko ubuyele kwindlela yokuqala ukuya kwindawo ekulungeleyo.Esi senzo ikakhulu siphuhlise izihlunu ezinkulu ze-pectoralis, i-brachial muscle kunye ne-strap strap muscle.
Ixesha lokuposa: Jun-02-2022