Mumakore achangopfuura, kushandiswa kwe kettlebells mumajimu mazhinji uye Crossfit Bhokisi. Icho chishandiso chakanakisa chekushanda kwekudzidziswa kwesimba uye kubatana. Zvisinei, pane zvinhu zvekare zvausingazive. Ndoda kwete nezita. Zviri pamusoro pe clubbells.
Aya dumbbells ePezhiya akaumbwa sebaseball bat, kunyangwe huremu hwawo hwakakura zvakanyanya. Ziva zvakanakira kudzidziswa nemidziyo yemitambo iyi.
Unobva kupi?
ari clubbells kana makirabhu, anoumba sosi zvinhu mu Persia yekare. Icho chimwe chezvinhu zvekare-kare mune zvemuviri uye zvekurwa mamiriro. Wakatozova mutambo weOlympic kusvika muna 1932. Iwo makirabhu ane huremu hwakanangana kune rumwe rutivi. Chimwe chinhu chinovasiyanisa kubva kune huremu hwemazuva ose ndechokuti kushandiswa kwavo hakumanikidzi majoini. Nenzira iyi, haina kukuvadza zvishoma. Mukuwedzera, hazvidikanwi kuvashandisa nehuremu hwakawanda kuti uone kuti muviri unobatanidzwa sei uye unoshanda sei.
Iyo inorema-yakadzikama yekudzidzisa midziyo, inozivikanwawo semudziyo wekunetsa, inoshanda zvakafanana nekettlebell kana simbi mace. Huremu hwakawanda hwekirabhu hunoiswa chinhambwe kubva pagomba, zvichiita kuti zviome kudzikamisa nekudzora. Nekuda kwekugadzirwa uku, kirabhu inokweretesa pachayo kumafambiro ekutenderera zviri nani kupfuura zvimwe zvinhu. Makirabhu akareba kubva pa30 kusvika 90 inches, uye kazhinji anouya muhuremu increments Ivo vanosiyana kubva maviri kusvika ku25 kilos.
Clubbells ndiyo yaive yekutanga chombo uye chombo, kubvira kare kare. Akatibatsira kuvhima nokurwa. Vanhu vakaziva kuti kusvetukira kirabhu kwakawedzera torque, uye izvo zvakawedzera kuoma kwawaigona kurova uye kukuvadza kwakawanda kwaungaite. Saka mauto akadzidza kushandisa makirabhu muhondo.
Nokufamba kwenguva, varwi vakaziva kuti makirabhu (uye maces, ayo akagadzirwa nenzira imwe chete) akasimbisa miviri yavo, uye akatanga kushandura kushandiswa kwekirabhu uye mace nekuda kwezvinangwa zvekudzidzira mitambo. Nechinyakare, mabhero aigadzirwa nematanda, asi izvo zvakaita kuti kutamira kune zvinorema zviome. Kuti utore danda rinorema, waifanira kukwidziridza kusvika padanda rehuni hombe, uchiita kuti kamuti riome uye inonetsa kutakura. Nekuda kwehuwandu hwavo hwepamusoro, iyo tsvimbo dzesimbi zvemazuva ano zvinopa huremu hunorema mune imwe compact size.
Benefits yekushandiswa kwayo
Sezvakaita kettlebell, simbi mallet, kana chero chimwe chishandiso uko huremu hunoyerwa nemubato, dumbbell iyi inopa akati wandei matambudziko asingakwanisi kuwanikwa kune imwe dhigirii nezvimwe zvinhu zvakajairika.
Gadzira simba repakati
MaDumbbells anorumbidzwa nekusimudzira simba repakati nekuda kwekuenzana kwavo mutoro. Huremu hunoiswa chinhambwe kubva pamubato, zvichiita kuti zvinyanye kuoma kudzikamisa uye muviri unofanirwa kudaidza mamhasuru akawanda kuti ugare wakabatana. Tsvimbo inotora izvi kune imwe nhanho inotevera, sezvo uremu hunoshandurwa zvakanyanya pamagumo erevhisi refu.
Funga nezvekubata huremu hunorema pamberi pechipfuva chako. Iri padhuze nepakati pako, saka une kudzora kwakawanda sezvinobvira pamusoro payo. Nekudaro, kana tikaparadzira huremu kure nesu, isu tinoderedza mukana wekuwedzera. Iye zvino zvakanyanya kuoma kusimudza mutoro, kunyanya mundege dzakasiyana. Ese maekisesaizi eclubbell anotiisa padanho rakakura, izvo zvakaipa pakuita kuti maekisesaizi anzwe ari nyore, asi akanakira activate mamhasuru, kunyanya mudumbu uye kumashure kwese.
simba rinotenderera rakawanda
Iko kusakosha kwekuwedzera uye chimiro chekirabhu chinonyatso kudyisa mune inonyanya kukosha ficha: kukubvumira iwe kudzidzisa kutenderera mafambiro.
Muviri wedu unoshanda mukutenderera nguva dzese. Somuenzaniso, kurova chirahwe, kukanda bhora, kubudisa zvokudya zvinorema mumotokari, kana kuti kurwa nevana vedu. Mamwe emhando dzakanakisa dzemadumbbell maekisesaizi ndeyekuzunguza uye kutenderera mapatani ayo anokumanikidza kudzikamisa muviri wako kuburikidza nehupamhi hwekufamba uye kukudziridza simba mundege inotenderera.
Tinofanirawo kukwanisa kuramba kutenderera patinenge tisingadi. Paunenge uchifamba uye uchisimudza tsoka, masimba anoita pairi kuedza kuitenderedza mune imwe nzira kana imwe. Patinenge tiri mubarbell squat, unofunga kuti uri kukwira nekudzika, asi pane simba rinotenderera rinoshanda pamafudzi ako, musana, chiuno, mabvi, netsoka. Iyo clubbell inosimbisa iyi kuramba uye inobatsira kugadzira kugadzikana kukuru.
Zvakafanana nezvinoitika muunilateral exercises, clubbells dzinotiratidzawo kuti ndeipi yemativi edu yakasimba. Izvi zvinotibatsira kutanga kugadzirisa kusaenzana pakati pekuruboshwe nekurudyi hafu yemuviri.
kunatsiridza kubata
Patinodzidzisa kutenderera, tinogadzira simba re centrifugal. Kana lever ikafamba ichitenderedza axis, inoda kubva paaxis uye kubuda. Pamusoro pekuva nemubato wakakora uye offset charge, kirabhu inonetsa kubata nekuti inoda kubhururuka kubva mumaoko ako kana iwe uchiizunza. Saka yakanakira kuvaka kwakawanda kubata. Iwe haugone kungosungirira pasi sezvaunoita nebarbell pamberi pe100 pound deadlift.
Iyi kirabhu inogara ichisundidzira pasi kana kure nesu, saka isu tinoda dexterity, kutaura uye kunzwa, zvakasanganiswa nekukakavadzana kwakaiswa nemazvo, kuibata nekuidzora. Patinoshandisa kamuti, tinofanira kunzwa kushanduka kwechaji kubva pachigunwe uye chigunwe kusvika kumunwe muduku uye muchanza cheruoko.
Iyo mace yesimbi inoshanda kubata nenzira yakafanana, asi kirabhu inonyanya kunetsa kubata. The mubato mupfupi, kupa nzvimbo shoma shoma kuti ibate.
Decompresses majoini uye tishu
Maekisesaizi mazhinji ekurovedza uremu anosimbisa muviri. Funga nezvezvinoitika kumusana patinoita squat yekumashure: bhari rinozorora kumashure, richisundira vertebrae pedyo pamwe chete. Patinotsikirira zvinorema, mapendekete nemagokora zvinosunga. Kuramba uchimanikidza majoini uye kupfupisa mamhasuru ari kushanda paari kunogona kutungamirira kumarwadzo uye kurasikirwa nekushanduka-shanduka, asi dumbbells inogona kubatsira kudzikisa zvese.
Iwe unofanirwa kukwevera kumashure pane tsvimbo zvishoma sezvainozununguka. Izvo zvinogadzira kumwe kudhonzwa pamaoko, magokora, uye mapfudzi, zvichibvumira kuti mvura ipfuure nepakati pazvo, zvichibatsira kupora. Tinogona kusimbisa mubatanidzwa nekudhonza pamwe nekumanikidza. Kuibvisa kunoisa mamhasuru uye matishu anobatanidza kushanda kuti abate mubatanidzwa pamwe chete, uye iko kuenzanirana kwakanaka kune masimba anomanikidza aunowana mune imwe yako yekurovedza muviri.
La kudhonza uye kutenderera ivo vanewo mhedzisiro yekubatsira tsandanyama kusvika kune mitsva yekufamba yavaisazoongorora neimwe nzira. Huremu hweclubbell huchabatsira kutambanudza triceps yako, lats, uye mapfudzi sezvainofamba pasi kumashure kwako. Panguva imwecheteyo, kuchengeta mbabvu dzako pasi nepakati yako yakasimba kuti uchengetedze zvakanaka musana uye muhudyu kurongeka kunodzidzisa musimboti wako.
Kushandisa clubbells
Mumwe musiyano mukushanda nawo clubbells, zvichienzaniswa nezvimwe zviyereso, ndiko kugona kwakasiyana-siyana. Kunyangwe pekutanga kuona chiri chinhu chakakosha kwazvo, iyo mace inogona kushandiswa kune akasiyana kusimba kwesimba. Zvichienderana nekuti kubata kunoitwa kupi, kuedza kwakanyanya kana kushoma kunodiwa. Iyo iri pedyo nekurema, iyo yakanyanya kuoma iwe yauchawana muchiitwa.
Masesi pakutanga akagadzirirwa kuvandudza hunyanzvi hwekurwa, kuwedzera simba uye kutarisa basa panzvimbo yebhandi redumbu. Ivo vanogadzira inertia yakakura kupfuura muchiitiko che kettlebells. Saka kana uri kutanga munyika yekudzidzira kushanda, iwe unogona kuwana imwe nyaradzo mukushanda neiyo kettlebell. Kana, kune rumwe rutivi, iwe wakatojaira kune rudzi urwu rwebasa, une sarudzo yekusiyanisa kudzidziswa kwako nekubatanidza basa ne clubbells.
Ndeupi wandinofanira kutenga?
Miti yesimbi yakaoma kupfuura huni, saka inopa kubata kuri nyore kune yakakura yakawanda yemitoro (pamwe chete inotora nzvimbo shoma). Tinokurudzira kutanga nesimbi ine a poda yakavharwa mubato. Mamwe makirabhu shafts ane knurling (yakaomarara magadzirirwo, akafanana anoonekwa pamabhawa), izvo zvinoita kuti zvive nyore kubata, asi zvinogona kutyora maoko ako nekufamba kwenguva, kunyanya kana iwe uchidzungaira zvakanyanya uko kirabhu iri kudhonzwa kure ne centrifugal force. .
Mamwe mabhero ane zvibato zvakatsetseka zvachose, rinova dambudziko rakatoipisisa. Patinodikitira, mubato unotsvedza, uye unogona kushandura tsvimbo kuita chombo chinokandwa. Iyo poda yekuputira pamakirabhu inopa kungokwizana kwakangokwana kuti kirabhu ichinje chinzvimbo muruoko rwako pasina kurasikirwa nekudzora, uye haizokweshe zvanza zvako mukuita. Uyewo, kirabhu inofanira kuva nekusimuka pamagumo emubato wayo, apo mugumo wemunwe muduku wakabatwa zvakasimba, kubatsira kudzivirira ruoko kuti rurege kutsvedza kumashure.
Zvinokurudzirwa kuti varume vatange ne 7 pound pair uye imwechete 10 kana 15 pound clubbell. Pane kudaro, vakadzi vazhinji vachaita zvakanaka ne 5 pound pair uye imwechete 7 kana 10 pound clubbell.