Iwe unogona kunge wakanzwa nezve kettlebell kudzidziswa sechimwe chinhu chikuru chinotevera mune zvisingabatsiri, pamavhidhiyo kana kunyange pamitambo yako yekurovedza. Inotarisa kunakidza - chinhu chisingatauriki-chinorema chakaremera iwe unosvika pakukomberedza, asi chii chingaita kwauri? Kettlebell kudzidzisa inogona kubatsira chero ani zvake, kubva kune vamwe vakagadzirira vatambi kusvika kune rimwe zuva rinodzidzira.
Kunyange zvazvo hazvirevi kutora nzvimbo yekugara yemotokari kana simba yekudzidzisa, inosanganisira zvinhu zveumwe neumwe.
Iko kushamwaridzana kwakasimba, kazhinji kwebhanisi kunosanganisira muviri wose uye kushanda kune nzvimbo dzakadai sekuenzanisa , kubatana, uye kukura kwemasimba , izvo zvisingatauri rudzi rumwechete rwekucherechedza mune zvekudzidzira tsika. Zvakanakisisa zvezvose, zvinonakidza uye zvinogona kukuzorodza nekuvandudza kushanda kwako.
Maitiro Aungashandisa Kettlebell Training
Kettlebell yekudzidzisa inogona kushandiswa nenzira dzakasiyana-siyana - kukubatsira iwe kuvaka simba uye simba semutambi, kukubatsira kuti utange semuvambo wokutanga kana kuti kuita basa rako razvino rive rinonakidza.
Kana iwe wakamboshandiswa kuita zvakasimba kukwirira kwedunhu rekudzidzisa , kettlebell maitiro anogona kunge akawedzera kuwedzeredza kuti mwoyo wako uwedzere uye uchipisa mamwe makoriri.
Mashandisiro Aungaita Kettlebells Mumabasa Ako
- Sekuwedzera kune zvekushanda kwako - Edza kuwedzera zvidzidzo zve kettlebell zvekutanga pakutanga kana kuti kuguma kwe cardio yako kana simba yekuvhima kuti uwane zvishoma pane zvauri kuita zvino.
- Sechikamu chekushanda kwako - Imwe pfungwa ndeyokubatanidza kettlebell maitiro muitiro rako. Semuenzaniso, kuita zvakachena, kusundira uye kupindira sechikamu chepurogiramu yako yepafudzi kana kubhururuka usati waenderera mberi kuenda kunorema squat work.
- Sekudzidzisa kwepamuchinjikwa - Unogona zvakare kuedza kettlebell kudzidzisa sekuparadzanisa kwakadzika kwaunoita kwekuzorora kushanda kubva pane zvaunogara uchiita. Kuisa pamwe chete mutsara wakajeka wezvidzidzo zvakadai sokupindira , kushandura kupindira , kukwidzika kwepamusoro , mashizha, kupisa , magamba , uye mitsetse , zvinogona kukupa muviri wakakwana unogara uchishanda muviri wako zvakasiyana nekushanda kwako.
- Sekudzidzira kwako chete - Kettlebell yekudzidzisa haitore nzvimbo yekugara cardio uye simba asi, kana iwe ukadzivisa tsika dzechimiro sehosha, kuedza kettlebells kungangova chikonzero chaunoda kushandisa nguva dzose. Iwe unofanirwa kunge uine hutano hwepakutanga pasi pebhanhire rako usati waedza kettlebell kudzidziswa.
Kusarudza Kettlebells yako
Kettlebells inouya nenzira dzakasiyana-siyana uye zviyereso, kutanga pa 5 lbs uye zvichikwira 5 lb kukuwedzera kune 100 lbs.
Chinokosha mukusarudza uremu hwako ndechekuti kuve kwakasimba zvakakwana kukupikisa iwe usingabatanidzi zvakanyanya. Zvinogona kutora kuedza uye kukanganisa kuti uone uremu hwakakodzera uye uchawana kuti maitiro akasiyana achada mutoro wakasiyana.
Kana iwe uchingotanga kutanga, mazhinji emafambiro e-ballistic (zvakadai sokupindira kana kusundira mapikicha) ichava zvisinganzwisisiki kwauri, saka tanga uine uremu hwekusimudza fomu yako.
Pasi pane mamwe mazano aunoshandisa pakusarudza uremu hwako. Izvo zvinongova mazano chete, saka zvikanganisa pazhenje kana iwe usina chokwadi:
- 5-10 lbs - Kuvakadzi vatsva ku kettlebell training
- 10-15 lbs - Kumadzimai akaenzana akadzidzira kettlebell kudzidziswa kana varume vatsva ku kettlebell training
- 20-25 lbs - Kune vakadzi vakakodzera vakaedza kettlebell kudzidzisa kana varume vanoziva kettlebells
- 30 lbs uye kumusoro - Kune vanhu vakakodzera vane kettlebell yapfuura
Kana uchigadzirira pakudzidza kettlebell nguva dzose, uchawana kuti iwe unoda zvigadzirwa zvakasiyana-siyana zvichienderana nebasa rauri kuita. Kana usina mubvunzo, tanga nechiremera chechiedza uye uite zvinotungamira usati wafamba uchikura.
Iwe unogona kuwana kettlebells pamatambo akawanda emitambo kana zvekutengesa madhipatimendi kana iwe unogona kuvarayira paIndaneti. Zvinogona kutengesa, asi ramba uchifunga kuti iwe unogona kushandisa kettlebells nokuda kwekudzidziswa simba kwesimba zvakare.
Kettlebell Exercises
Kazhinji kettlebell maitiro anosanganisira maitiro akasiyana-siyana, asi akawanda anowira mumapoka maviri: Mafuta anononoka, anochengetedzwa kana maitiro e-ballistic anosanganisira kusvetuka nekutsanya uye / kana kukurumidza.
Geda Mafambiro
Mienzaniso inotevera inoratidzira shoma shoma ye kettlebell. Izvi zvinofamba, izvo zvakangoita semagariro ezvidzidzo zvemagariro echinyakare, inova nheyo yezvidzidzo zveblackistic.
Kana iwe wakanga uine simba rekudzidzisa, iwe wakangodaro wakaita zvakawanda zvezvinhu izvi zvichifamba nemamwe marudzi emichina. Kana iwe uri mutsva pakudzidzisa simba uye kettlebell kudzidzisa, iwe unoda kuita maitiro aya uye ugare wakasununguka nawo usati waenderera mberi kune maitiro ekubata.
- Bent-Knee Deadlift
- Stiff Leg Deadlift
- Squat
- Front squat
- Windmill
- Musoro wepamusoro
- Pushups
- Burpe
- Rows
- Mufananidzo 8
- Turkish Get Up
Ballistic Exercises
Ballistic inofamba, sezvinoreva zita racho, inosanganisira zvimwe zvinoputika, kufamba kwakasimba. Zvinogona kunge zvichiita sokuti uri kutengesa kana kuvhara uremu uye pasi nemaoko ako, asi izvi zvinosanganisira kunyanya kunyura, zvichibvumira kuti iwe uwedzere pane simba rehudyu mako nemakumbo kuti utakure uremu.
Izvozvo zvinoreva kuti iwe haufaniri kunzwa manzwiro ako mumaoko ako - chaizvoizvo, kettlebell inofanira kunzwa inorema pamusoro pekufamba. Kana ikasaiti, shandai mukudhonza mahudyu mushure mokunge musungira uremu kana kuti funga kushandisa imwe nhore yakasiyana.
Kana uremu hwacho huchireruka, huputi hwechiuno hahuzoiti misiyano yakawanda. Kana ichinge ichiremera, muhudyu unopinza ungasava wakakwana kukunda uremu.
- Swing
- Alternating Swing
- One Arm Swing
- One Arm Pull
- Pamusoro Dhonza
- Two Arm Pull
- Clean
- Shamba, Push uye Press
- Russian Twist
Paunotanga ne kettlebell kudzidzira, zvakanakisisa kuwana murayiridzo kubva kune unyanzvi kuti uwane zvakanakisisa kubva pane zvidzidzo zvako. Kana usina kettlebell makirasi kana kudzidziswa munharaunda yako, funga vhidhiyo yakafanana neChina Core Kettlebell kana The Ultimate Kettlebell Workouts yeVatambi vekutanga.
Kana uri kuisa pamwe chete iwe pachako, iwe unogona kuedza maitiro ekurongwa pamusoro apa uchishandisa mirayiridzo inotevera yekudzidzisa:
- Kuwedzera : Kuvharidza kubatika kana kuchinja maitiro kuburikidza nekushandura kureba kwemukoko (semuenzaniso, tora uremu huri pedyo nemuviri) kana kuchinja kukurumidza kwechikwata (semuenzaniso, tenzi nzira yacho nekufamba kwenguva pfupi)
- Kurema : Tanga nechiremera chakare uye funga kuchengeta zvisikwa zvakasiyana-siyana zvakasimba. Zvimwe zviyero zvakasiyana zvinogona kuva zvakakosha pamusangano mumwe nomumwe
- Reps : 8-16
- Sets : 1-3 inosara
- Kakawanda : 1-2 nguva pavhiki
- Zororo : masikati 15-60 pakati pemisasa
Kettlebell Safety and Techniques
Kunyange zvazvo kune ngozi shoma yekukuvara ne kettlebell kudzidzira, pane zviitiko zvinosanganiswa, kwete zvishoma zvayo ndeyokwanisa kukanda uremu hwako mukati memukamuri kana kuidonhedzera paziso rako. Shandisa mazano anotevera kuitira kuti basa rako rive rakachengeteka uye rinobudirira:
- Zvipe iwe pachako zvakakwana - Zvimwe zvinosanganisa zvinosanganisa kuvhara kurema, kutenderera kune rumwe rutivi kana kuisimudza kumusoro. Dzidzirai kufamba musina urekutanga kutanga kuve nechokwadi kuti mune nzvimbo yakakwana yekufamba.
- Iva nechokwadi chokuti iwe unodziyidzika zvakakwana usati wadzidzira basa kuti urege kukuvara .
- Tanga nyore - Kunyange kana iwe uri unyanzvi hwokudzidzira, unoda kutanga nemishonga yekudzidzira usati waenda kune imwe nhamba.
- Tanga ne kuwedzera kwechiedza - Kunyange kana ichifunga kuti hachina kujeka, iwe uchakwanisa kudzidzira maitiro nemaitiro akanaka uye kuvandudza musungo wako wemasumbu vasati vaenda kunorema.
- Kupfeka magorofu kana kuchengeta tauro zvigadziriswa - Maoko anosvibisa angakonzera iwe kupwanya uye kuderedza uremu.
> Sources:
> Bishop, E; Collins, M; Lanier, A. Cardiorespiratory Mhinduro ku Kettlebell Training Exercises. Med. Sci. Mitambo Kuita. 37 (5): S51. 2005.
> Roberts, Keli. Kettlebell Concepts: Total Body KB Blast. IDEA World Fitness 2009.