Famba mune chero chipiro uye iwe ungangove wakaona seti kettlebells , zvichida wakagara pakona pedyo nemamwe maitiro asingatarisiki akafanana neBOSUs , hondo dzehondo , uye mishonga mipira .
Kana iwe ukatarisa mumwe munhu achishandisa kettlebell, iwe wakave wakavaona vachisvetuka uye zvichidzika, zvichida vachishamisika kuti sei vaizoita chinhu chakadaro. Ndezvipi zvakakunakira kubvarura mutoro unofanana, zvakanaka, kettle?
Pane zvakawanda zvinobatsira kettlebell kudzidzisa uye chimwe chezvinhu zvikuru ndeizvi: Vakawanda kettlebell maitiro anosimba, kazhinji ballistic, zvinoreva kuremedza nokukurumidza panzvimbo yekudzivirira uye kudzidzisa simba rekudzidzisa vazhinji vedu tinoshandiswa kuita.
Aya maitiro ezvidzidzo anoita kuti mwoyo wako uwedzere kune imwe nzira yakasiyana pane cardio. Kwete izvozvo chete, kufamba uku kunoshuva kunenge musungo wose mumuviri wako. Kunyange zviri nani, kettlebell kudzidzisa yakasiyana zvikuru nezvakawanda isu tashandiswa, zvinogona kunge zvichinyatsofadza.
Nepo kune ruzivo rwekudzidza ne kettlebell training, munhu wese anogona kuzviita, kunyange vatanga. Kana iwe uchive uchiita basa rimwe chete, kettlebell kudzidzisa inogona kufema hupenyu hutsva muchiito chako chekuita. Dzidza zvaunoda kuziva nezve kettlebell training.
Chii chinonzi Kettlebell Training?
Kettlebells inoshandiswa zviyereso zvesimbi zvakabva pa5 lbs kusvika pa100 lbs, yakaumbwa sebhokisi ine mubato kuti iite nyore nyore.
I kettlebell yakatanga muRussia uye yaive yakakurumbira muUnited States makumi emakore apfuura, asi yakagadzirisa kudzoka mumakore mashomanana apfuura ane ruzivo rwemakirasi, mavhidhiyo, uye mabhuku. Chikonzero chacho? Kettlebells inopa rudzi rwakasiyana rwekudzidzisa kuburikidza nekufamba kwakasimba kunotarisa zvose zvese zvehutano - Kutsungirira, simba, kuenzanisa, agility uye cardio kutsungirira.
Vanhu vanochida nokuti zvakaoma, zvinobudirira uye iwe unongoda chimwe chinhu chezvigadzirwa.
Mhedziso ndeyokubata kettlebell mune imwe kana mavoko maviri uye unoenda nenzira dzakasiyana-siyana dzezviito zvakadai sokusimudza maoko maviri, kubvuta , kutakura kutakura uye kukwira kwakakwirira.
Mamwe mafambiro iwe unoshandura uremu kubva paruoko kusvika kune humwe sezvo uremu huchikwira kana kana uchifamba mushure mekuda, uchikumbira iwe kuti ugadzikane mumuviri uye unobatanidza chinangwa nenzira itsva itsva.
Zvimwe zvinoda simba rinobva kumakumbo uye muchiuno kuti uwedzere uremu, zvichikupa iwe kusanganiswa kwese kufamba kwemuviri kunowanzoshayikwa nemamwe marudzi ekudzidzira.
Kettlebells vs. Dumbbells
Iwe unogona kushamisika, haisi kettlebell sezvinoita dumbbell? Mune dzimwe nzira ivo vakangofanana, asi, zvinoita kuti kettlebell yakasiyana-siyana ndiyo iyo yakaumbwa. Inogona kutaridzika seyero yakawanda, asi simbi yakagadzirirwa zvechokwadi inoshandura kuti uremu hunoshanda sei nemuviri wako.
Nebhokisi rinoputika, nzvimbo yekubwinya inogara muruoko rwako asi, ne kettlebell, iyo nzvimbo yekubwinya inogara kunze kwechanza chako, izvo zvinoreva kuti inogona kuchinja zvichienderana nekuti uri kubata sei nekuitamisa.
Kuwedzera kwezvikwata zvakawanda zve kettlebell (a big no-no mumagariro emagariro evanhu), inoita simba re centrifugal, kunyanya kuisa pfungwa pamisumbu inoshandiswa kugadzirisa uye kugadzikana.
Rudzi urwu runotungamira hutungamiri hunofananidza hupenyu hwehupenyu hwakafanana nekusvetuka sutukesi kuti uise mumabhanhire ari pamusoro, semuenzaniso.
Dumbbells dzakanaka pakuvaka musimba uye simba nekudzivirira, kutungamirirwa kufamba apo kettlebell kudzidzisa inosanganisira muviri wose uye inotarisa kutsungirira, simba uye kusimba kunofamba.
Zvakanakira Kettlebell Training
Anenge chero chekushandisa maitiro anobatsira kubva kettlebell training. Kutaura zvazviri, American Council on Exercise yakapa hurukuro kuti iwane kuti kettlebell training yakagadzirwa sei.
Pashure pevhiki 8 dze kettlebell maitiro, vatsvakurudzi vakaona kuwedzera kukuru mukutsungirira, kuenzanisa, uye simba guru.
Kuvandudza kukuru kwakange kuri munharaunda umo simba rakawedzera kuputika 70 muzana.
Zvimwe zvipo zvinosanganisira:
- Kuvandudzika kuwirirana uye agility .
- Kutsika kwakanaka uye kuenzaniswa - Zvizhinji zvekuita zvinoshanda mashure emashure nenzira inoshanda.
- Nguva yakanyatsobudirira - Iwe unodzidzisa zvikamu zvakawanda zvekuita muviri mune imwe sangano kusanganisira cardio, simba, kuenzanisa, kugadzikana, simba, nekutsungirira
- Izvo zvinoshandiswa zvinoshanda uye zvinorema zvinobatsira zvinoita kuti kuwedzerwa kwemafupa uye kuchengetedza muviri kusimba mabasa ezuva nezuva.
- Iwe unowedzera kushanda pane mamwe maitiro ezvidzidzo .
- Kuwedzerwa simba rekuvandudza simba nekutsungirira, izvo zvakakosha zvemitambo yakasiyana-siyana.
- Inogona kubatsira kudzivirira vatambi kubva mukukuvadzwa - Kukuvadza kwakawanda kunoitika paunenge uchifambira mberi uye unofanira kusvika pakamira (aka, eccentric deceleration). Kettlebell miviri inodzidzisa muviri mumuviri wekugadzirisa, unogona kushandura kune imwe nhete yakasimba, yakasimba mumatare kana mumunda.
- Kuvandudza marwadzo ekudzoka - Chimwe chinonakidza chidzidzo chakabudiswa mu Journal of Strength uye Conditioning Research chakawana kuti kettlebell training yakapa zvimwe zvakasiyana-siyana pakuteerera mitambo isu tisingaoni nemaitiro emagariro evanhu. Nemhaka yokuti pasi rezasi rinoshandiswa panguva yekuputika, izvi zvinonyanya kusimbisa kushanda uye utano hwemuzasi.
- Zviri nyore - izvo zvinoshandiswa zviri nyore, kushanda kwakananga uye iwe unongoda chidimbu chimwe chezvigadziri, kunyange iwe unogona kudikanwa zvakasiyana-siyana zvezviyero.
Precautions
Zvose izvi zvinonzwika zvakanaka, asi pane zvimwe zvinetso zvakadai sokuti:
- Tough for Beginners - Kana iwe uri mutsva pakuita zvekurovedza muviri, kushandura kettlebell hausi iwe unoda kutanga. Iwe unofanirwa kuva nesheyo yakasimba kwazvo usati waongorora kuenzanisa kwako uye simba rekukura nemutoro wakakomba. Zvisinei, iwe unogona kushandisa kettlebell sechinhu chinonzi dumbbell chekusimudzira maitiro sekufa, mitsara kana squats.
- Zvinoda kudzidziswa uye kudzidzira - Chinokosha che kettlebell yekudzidzisa iko kushandisa mutoro wakaremara - Wakakosha zvakakwana zvokuti unoshandisa simba rehudyu mako nemakumbo kuti ubatsire kusundira kana kushandura uremu. Zviri nyore chaizvo kukuvadza musana wako kana usingashandisi maitiro akanaka, saka tora mazano kubva kune unyanzvi uye utange nehupamhi hunorema,
- Dambudziko rekukuvadzwa - Iyo ngozi yekukuvadza chaiyo inowanzobva pakuita zvisingaiti pane kuitisa ivo pachavo. Zvakare, ichi ndicho chikonzero zvakakosha kuwana mamwe murayiridzo wekuwedzera maitiro ekudzidzira.
Kana iwe uchida kutanga kutanga ne kettlebell kudzidzira, zvakanakisisa kutora kirasi kana kuwana mazano kubva kune murayiridzi ane ruzivo kuti uwane tsvina yakawanda yezvidzidzo. Zvizhinji zvekufamba-famba kunogona kunge kusingazivi uye unyanzvi unogona kubatsira nefomu rako uye pakusarudza zviyero zvako.
Kana izvozvo zvisingasarudzo, mavhidhiyo imwe imwe sarudzo yakanaka. Edzai "The Ultimate Kettlebell Workouts for Beginners" iyo inopa mirayiridzo yekutenderera kwekettlebell yakakura pamwe nekushanda kunosanganisira zvakasiyana-siyana zve kettlebell.
> Sources:
> Jay K, Frisch D, Hansen K, et al. Kettlebell yekudzidzisa musculoskeletal uye utano hwemwoyo: chirongwa chinongorongedzwa chinongororwa. Scandinavia Journal of Work, Environment & Health . 2011; 37 (3): 196-203.
> Kettlebell Swing, Snatch, uye Bottoms-Up Kutakura: Kubva uye ...: The Journal of Strength & Conditioning Research. LWW. http://journals.lww.com/nsca-jscr/Fulltext/2012/01000/Kettlebell_Swing,_Snatch,_and_Bottoms_Up_Carry_.3.aspx. Yakasvika muna June 27, 2017.
> Kettlebells Kick Butt. ACE Fit | Information Fitness. https://www.acefitness.org/acefit/expert-insight-article/47/3233/kettlebells-kick-butt/.