Nzira Yokutanga Nayo Kushandisa Kettlebells

I kettlebell inogona kunyatsorondedzerwa se cannonball ine mubambo. Iyi yakagadzirwa yakasiyana-siyana inokubvumira kuti iwe uwedzere kusvetuka, kuchenesa, kubvisa, kupindira uye kuisa nzira yako kuUber-fitness. Pakutanga chiremera chehurumende chekuyera chakashandiswa kuenzanisa zviyero mumashamba ekuRussia e1800 -Century, girya ( rechiRussia nokuda kwe "handleball") yakawanikwa kuwedzerwa kufanana muuto reRussia kana yakashandiswa semutoro wokusimudza, uye pakupedzisira yakagadzirwa semakwikwi enyika mutambo, unoedza simba-kutsungirira kwevatambi.

Makore gare gare, pakutanga kwezana remakore rechi21, kettlebells yakawana nzvimbo sechinhu chitsva, chinoshanda-chinoshanda muhutano muAmerica uye yakabva yapararira munyika yose seimwe yezvinhu zvakakosha zvezvipfeko muhutano hwekudzidzira muviri. Izvo zvinoshandiswa zvehutoro bhora-pamwe-kubata zvinobvumira mutengi kuti aende nayo kumba, kuhofisi, kumhenderekedzo yegungwa kana kuti paki, zvichiita kuti zvive zvakanyanyisa uye zvigadziriswe sepurogiramu yemafungiro ega-kana kana ichibatanidzwa nevamwe zvishandiso uye nzira, dzakadai sedhizimboni, dumbbells , kudzimisa kudzidziswa, uye yoga.

Sei Uchifanira kushandisa Kettlebells?

Chikonzero chekudzidzira Kettlebell kunoshanda zvakanaka kune vanhu vazhinji ndeyekuti inobatanidza maitiro ekuvaka musimba ekudzivirira kudzivirira nehutano hwepfungwa hwekuita zvemaitiro. Nokuti inokubvumira kushandisa zvese maitiro e-aerobic uye anaerobic masimba emuviri, kettlebell kudzidzisa inoshanda uye yakazara mafuta-kupisa uye musumire-kutengesa muviri kunogona kuitwa mudiki zvishoma nemaminitsi makumi maviri pazuva, kana maawa mashomanana vhiki.

Uyezve, sezvo maitiro akawanda e kettlebell ari pasi-uye iwe unomira, hapana chimwe chekugunun'una kana kuputika kwemasangano anowanzobatanidzwa nemamwe marudzi ehutano hwakanaka sehutano hwakadai sekumhanya kana kutsika zvidzidzo. Kunyange kana iwe zvino uri--conditioned, unogona kutanga ne kettlebells uye uchengetedze muviri wako zvakanaka.

Sezvakawedzerwa kubatsirwa, kettlebell kudzidzisa inowanikwa pamusoro pemafambisirwo anobudirira, ayo akafanana neakawanda ezvakajairika, zuva nezuva, maitiro anowanzove ari chikamu chehupenyu hwevanhu, zvakadai sokukanda, kupfugama, kuenzanisa, kusvetedza, kuvhomora kana kukanganisa. Zvinowanzoitika mushure memavhiki mashomanana e kettlebell kudzidzira kuti uone kuvandudzwa kwekuti zviri nyore sei zvimwe zvekufamba kwako.

Kettlebell kudzidzisa yakachengeteka, inoshanda, uye inobudirira. Iwe hausi kunyange unoda chikwata chekuita maitiro kuti utange. Zvose zvaunoda ndeye kettlebell, maitiro akachengetedzwa akachengeteka, uye mamwe maitiro ekutanga.

Kutanga

1. Verenga " The Kettlebell Commandments " kuti uzive pfungwa, maitiro, kufema, maitiro akanaka, nekuchengeteka.
2. Tanga nekudzidzira kwekutanga kweGoblet Squat uye 2 Hand Swing kuti uvakire nheyo yakasimba yezvidzidzo. Verenga nyaya pamusoro peGoblet Squat uye 2 Hand Swing kuti uwane mirayiridzo yakazara yevaya kutanga maitiro
3. Tsvaga gym yaive ne kettlebells inowanikwa kushandisa kana kutenga kettlebells yako yekudzidzira kumba
4. Ita tsika yako nguva dzose, zvinenge 2-3 nguva pavhiki
5. Chengetedza nguva yako, inzwi, uye simba rako nepepanhau
6. Tenda iwe pachako uye ita mari yako pachako uye utano
7. Fadzwa nehutano, tora kwenguva refu uye usarega