Kettlebell workouts inzira yakanaka yekuvaka simba
Ndezvipi Kettlebells?
Kana iwe usati wambonzwa nezvokushandisa kettlebell kuti uwedzere simba, zvimwe iwe hausi woga. Kunyangwe ichi chidimbu chekudzivirira-simbi yekudzivirira simba yezvigadzirwa zvichange zvakapoteredza makumi emakore, munguva pfupi yapfuura yakabatwa nevatambi vese vanoita zvekuvaraidza.
Kettlebells ndeye bowling ball-sized cast cast iron weights nemusungo mumwe chete wakaiswa pamusoro.
Iwe unogona kuwana Kettlebells mune zvakasiyana-siyana zvezviyereso, zvakadai semagetsi, izvo zvinokwana mapaundi maviri kusvika kumazana mapaundi muhuwandu huwandu. Aya ave ari masimba ekudzidzira masimba eEastern Europe, kettlebells, uye ivo zvino vari kuonekwa mune mamwe makiragi, magyimi uye zviyero zvepamusoro pasi pose nekuda kwezvirongwa zvekufananidzira seFranFit, bootcamp nedzimwe makirasi eboka. Kettlebells chinhu chinonyanya kufarira muFortFit madiki, pamwe chete nedzimwewo zvidzidzo zvinokosha zvakadai semishonga miviri yakareruka , inokwevera mbariro , svetuka makumbo uye yakawanda yezviremba zvisingabhadhari.
Chii Chine Zvakanyanya Pamusoro paKettlebells?
Chikonzero chekuwedzera mu kettlebell kudzidzisa kuti inodzokera kune kudzidziswa kwekutanga kunoda kushanda, muviri wakakwana muviri. Kettlebells inoda mutambi kuti atarise muviri wose-muviri nekusimudza uye kudzora kettlebell masimba muviri wose, uye kunyanya demo , kubvumirana seboka, kuvaka zvese simba uye kugadzikana panguva imwechete.
Kettlebell workouts inobatanidza miviri miviri mushure kamwe. Nenzira iyi, iyo ndiyo nzira yakanakisisa yekuwana muviri wose wekudzidzira muviri munguva pfupi.
Kettlebell Training Tips
Kana iwe uchida kuwedzera kettlebell workout, zvakakosha kuva nemirairo yemunhu kubva kumudzidzisi wega kana kuti mudzidzisi ane ruzivo rwekudzidzisa kettlebell maitiro.
Kushandiswa kwekattlebell kusina kunaka kunogona kukonzera kukuvadzwa, kunyanya kunetseka kwemashure uye kuputika, saka usangotora imwe chete uchitanga kusvetuka. Kuti uwane kettlebell mudzidzisi akadzidziswa pedyo newe, tarisa mawebsite epa follwong:
- American Kettlebell Club
- International Kettlebell and Fitness Federation (IKFF)
Kettlebell Safety
Zvakakosha kutanga zvishoma uye kuwana unyanzvi hwokudzidzira paunoshandisa kettlebells. Kana yakashandiswa zvisina kururama, kettlebells inogona kukonzera kukuvadza kwakaipa. Kushandiswa kwakakodzera kwesimbi iyi inorema inoda simba, kurongedza uye zvakawanda zvekuita nemaoko ekurema vasati vawedzera kuwanda. Chete ye kettlebell yoga yoga inosanganisira majosi akawanda uye mapoka akawanda emasumbu anoshanda pamwechete. Zvinotora vatambi vakawanda nguva kuti vachinjane nemitambo iyi mitsva inowanzosiyana yakasiyana nekurema kwechiremera-kusimudza kunofamba. Kuziva maitiro aya ekutenderera kunoda kutungamirirwa, kurairirwa nekushivirira. Mushure mokunge zvigadzirwa zvepamusoro zvakanyatsogadziriswa, kuwedzerwa kuwedzera kunopa simba rekushanda risingaenzaniswi nemichina kana kunyange dumbbells.
Vakatanga vatanganisa kukanganisa ndivo vanotanga ne kettlebell yakaremara, uye kusvetuka vachishandisa nguva, pane kutonga. Paunenge uchinge utora kettlebell iwe haugoni kudzora zvakanaka, maitiro ekukuvara anokura zvinoshamisa.
Izvi zvinogona kuguma mukukuvara kwakakomba kumajoini, uye kunyanya mutsipa, kumashure uye musana. Zano rakanakisisa nderokutanga ne kettlebell yakanyanya, uye kukwanisa kuenderera mberi kwekufamba-famba musati wakura kuwedzera. Ita kuti murayiridzi aongorore uye agadzire fomu yako. Uye itai kuongorora nguva imwe neimwe paunowedzera kusvika kune kettlebell yakawandisa.
Kettlebells Exercises
Iko kettlebell yekutanga yevatambi vakawanda vanodzidza ndiyo kettlebell basic swing (pdf) . Mushure mokunge mave nekudzidziswa kwakanaka uye mune chivimbo muhuwandu hwenyu, vakadzi vakawanda vachishandisa kettlebell iyo inorema zvakapoteredza mapepa 12 kusvika ku25 uye varume vazhinji vachishandisa ketenibell 25 kusvika ku35-pound.
Nokuda kweizvi, chiremera chinoda kuve chakakosha zvakakwana kuti uite zvachose hamstrings (kumashure kwehudyu) uye marute emuviri .
Kettlebell Exercises kubva CrossFit
Kutenga Kettlebell
Pane kune zvakasiyana-siyana zve kettlebell makenzi kusarudza kubva. Saka sarudza bhajeti yako, uremu hupi hunogona kudiwa uye kuti unoda sei kushandisa kettlebells usati watenga. Kupfuura, tarisa kettlebell yakagadzirwa nesimbi yakasvibiswa neinobwinya, yakasimba.
Chinhu
Dragon Door, [dragondoor.com/certification_19.html#safety]Kettlebell Safety 101.