Kwiminyaka yakutshanje, ukusetyenziswa kwe kettlebells kwiindawo ezininzi zokuzivocavoca kunye neCrossfit Box. Sisixhobo esimangalisayo soqeqesho olusebenzayo lwamandla kunye nolungelelwaniso. Nangona kunjalo, kukho imathiriyeli endala kakhulu ekusenokwenzeka ukuba awuyazi. Ubuncinci hayi ngegama. Imalunga ne ii-clubbells.
Ezi dumbbells zasePersi zimile njengelulwane le-baseball, nangona ubunzima babo bukhulu kakhulu. Fumana iingenelo zoqeqesho ngale mathiriyeli yezemidlalo.
Uvelaphi?
Las ii-clubbells okanye iiklabhu, zenza umthombo wemathiriyeli kwi iPersi yamandulo. Yenye yezona zinto zindala kulungiselelo lomzimba kunye nokulwa. Ide yaba ngumdlalo weOlimpiki de kwangowe-1932. Ziiklabhu ezinobunzima obugxininiswe kwelinye icala. Into ebahlulayo kubunzima obuqhelekileyo kukuba ukusetyenziswa kwabo akucinezeli amalungu. Ngale ndlela, ayinabungozi kangako. Ukongezelela, akuyimfuneko ukuzisebenzisa ngobunzima obuninzi ukuze uqaphele indlela umzimba obandakanyeka ngayo kunye nokusebenza.
Sisixhobo soqeqesho esilungelelanisiweyo, esaziwa ngokuba sisixhobo somngeni, esisebenza ngokufana ne kettlebell okanye imace yentsimbi. Uninzi lobunzima beklabhu bubekwe umgama othile ukusuka kwi-shaft, okwenza kube nzima ukuzinza nokulawula. Ngenxa yolu yilo, iklabhu iboleka kwiintshukumo ezijikelezayo ngcono kunayo nayiphi na enye imathiriyeli. Iiklabhu ziqala ngobude ukusuka kwi-30 ukuya kwi-intshi ezingama-90, kwaye ngokubanzi ziza ngokunyuka kobunzima Zisusela kwiikhilo ezimbini ukuya kwi-25.
I-Clubbells yayiyisixhobo sokuqala kunye nesixhobo, esibuyela kumaxesha angaphambili. Wasinceda ekuzingeleni nasekulweni. Abantu baqaphela ukuba ukujiwuzisa iklabhu kwandisa itorque, kwaye oko kwandisa indlela onokuthi ubethe ngayo kwaye ungakanani umonakalo onokuwenza. Ngoko imikhosi yafunda ukusebenzisa amaqela edabini.
Ngokuhamba kwexesha, amaqhawe aqonda ukuba iiklabhu (kunye ne-maces, eziye zaphuhliswa ngendlela efanayo) zomeleza imizimba yazo, kwaye zaqala ukwenza ngokusemthethweni ukusetyenziswa kweeklabhu kunye ne-maces ngeenjongo zoqeqesho lwezemidlalo. Ngokwesiko, ii-clubbells zenziwe ngamaplanga, kodwa oko kwenza ukuba ukuhamba kwiintsimbi ezinzima kunzima. Ukuze ufumane intonga enzima, kwakufuneka uphucule ukuya kwiplanga elikhulu, wenze intonga ibe nzima kwaye kube nzima ukuyihambisa. Ngenxa yobuninzi babo obuphezulu, i iintonga zentsimbi zanamhlanje zinika ubunzima obunzima kwisayizi edibeneyo.
Iinzuzo zokusetyenziswa kwayo
Njengokuba kunjalo nge-kettlebell, i-mallet yensimbi, okanye nasiphi na esinye isixhobo apho ubunzima bulinganiswe ngesiphatho, le dumbbell ibonisa imingeni engenakufezekiswa kwiqondo elifanayo kunye nezixhobo eziqhelekileyo.
Phuhlisa amandla angundoqo
Iidumbbells zinconywa ngokuphakamisa amandla angundoqo ngenxa yomthwalo wazo olinganayo. Ubunzima bubekwe kumgama ukusuka kumqheba, okwenza kube nzima ukuzinza kwaye umzimba kufuneka ubize imisipha emininzi ukuba ihlale ihambelana. Intonga ithatha oku ukuya kwinqanaba elilandelayo, njengoko ubunzima buguqulwa ngakumbi ekupheleni kwelever ende.
Cinga ngokubamba ubunzima obunzima kanye phambi kwesifuba sakho. Ikufuphi neziko lakho, ngoko unolawulo oluninzi kangangoko kunokwenzeka kuyo. Nangona kunjalo, ukuba sisasaza ubunzima kude nathi, siya kunciphisa inzuzo yokunyusa. Ngoku kunzima kakhulu ukuphakamisa umthwalo, ngakumbi kwiindiza ezahlukeneyo. Zonke ii-clubbell zokuzilolonga zisibeka kwimeko engalunganga, engalunganga ukwenza ukuzilolonga kube lula, kodwa kulungile sebenzisa izihlunu, ngakumbi kwizisu kunye nakuwo wonke umva.
amandla ajikelezayo ngakumbi
Ukungalungi kwe-leverage kunye nokumila kweklabhu yondla ngokwenene kweyona nto ibalulekileyo: ikuvumela ukuba uqeqeshe iintshukumo ezijikelezayo.
Umzimba wethu usebenza ngokujikeleza lonke ixesha. Ngokomzekelo, ukubetha irakethi, ukuphosa ibhola, ukukhupha ukutya okunzima emotweni, okanye ukulwa nabantwana bethu. Ezinye zezona ndlela zibalaseleyo zokuzilolonga ze-dumbbell kukushukuma kunye neepateni ezijikelezayo ezikunyanzela ukuba uzinze umzimba wakho ngoluhlu olubanzi lwentshukumo kwaye uphuhlise amandla kwinqwelomoya ejikelezayo.
Kwakhona kufuneka sikwazi ukuxhathisa ukujikeleza xa singakufuni. Xa uhamba kwaye uphakamisa unyawo, amandla asebenza kuwo ukuzama ukujika kwelinye icala okanye kwelinye. Xa sikwi-barbell squat, ucinga ukuba uyehla usenyuka, kodwa kukho amandla ajikelezayo asebenza emagxeni akho, umqolo, isinqe, amadolo, kunye neenyawo. I-clubbell igxininisa oku kuxhathisa kwaye inceda ukudala uzinzo olukhulu.
Ngokufana nokwenzekayo kwimithambo ye-unilateral, ii-clubbells zikwabonisa ukuba leliphi icala lethu elinamandla. Oku kusinceda ukuba siqale ukulungisa ukungalingani phakathi kwesiqingatha sasekhohlo kunye nesokunene somzimba.
ukuphucula ukubamba
Xa siqeqesha ukujikeleza, senza amandla e-centrifugal. Xa i-lever ijikeleza i-axis, ifuna ukusuka kuloo mgca kwaye iphume. Ukongeza ekubeni nesiphatho esishinyeneyo kunye nentlawulo ye-offset, iklabhu kunzima ukuyibamba kuba ifuna ukubhabha iphume ezandleni zakho xa uyijingisa. Ngoko ilungele ukwakha ukubambelela ngakumbi. Awunakuvele ubambe ezantsi njengoko usenza ngentsimbi yentsimbi phambi kokuba i-100 yeeponti idedilift.
Le klabhu isoloko ityhala phantsi okanye ikude kuthi, ngoko ke sidinga ubuchwephesha, ukuthetha kunye nokuziva, kudityaniswe noxinzelelo olufakwe ngokufanelekileyo, ukuyibamba kunye nokulawula. Xa sisebenzisa intonga, kufuneka sive ukutshintshwa kwentlawulo ukusuka kwisithupha kunye nomnwe ukuya kumnwe omncinci kunye nesandla sesandla.
Imace yentsimbi isebenza ukubamba ngendlela efanayo, kodwa iklabhu inzima kakhulu ukuyibamba. I isiphatho mfutshane, ukunika indawo engaphantsi komhlaba ukubamba.
Iyancipha amalungu kunye nezicubu
Uninzi lweziqhelo zokuqeqesha ubunzima ngokoqobo ziqinisa umzimba. Cinga ngento eyenzekayo kumqolo xa senza i-squat ngasemva: ibha iphumla ngasemva, iqhube i-vertebrae ngokusondeleyo. Xa sicinezela iintsimbi ezinzima, amagxa kunye neengqiniba ziyaqina. Ukuhlala ucinezela amalunga kunye nokunciphisa imisipha esebenza kuwo kunokukhokelela kwiintlungu kunye nokulahlekelwa ukuguquguquka, kodwa ii-dumbbells zinokunceda ukunciphisa zombini.
Kufuneka uhlehle intonga kancinane njengoko ijinga. Oko kudala ukutsaleka ezihlahleni, ezingqinibeni nasemagxeni, kuvumela ulwelo ukuba ludlule kuzo, luncede ukuchacha. Sinokomeleza umdibaniso ngokutsala kunye nokunyanzeliswa. Ukuyiqhawula kubeka izihlunu kunye nezihlunu ezidibeneyo ukuba zisebenze ukubamba umdibaniso kunye, kwaye kukulungelelana okuhle kumandla oxinzelelo owufumana komnye umsebenzi wakho.
La ukutsala kunye nokujikeleza nazo zinefuthe lokunceda izihlunu zifikelele kuluhlu olutsha lwentshukumo ebebengayi kuyiphonononga ngenye indlela. Ubunzima be-clubbell buya kunceda ukwelula i-triceps, i-lats, kunye namagxa njengoko ihamba emva kwakho. Kwangaxeshanye, ukugcina iimbambo zakho phantsi kunye nombindi wakho uqinile ukuze ugcine ukulungelelaniswa komnqonqo kunye ne-hip kuqeqesha undoqo wakho.
Ukusebenzisa ii-clubbells
Omnye umehluko ekusebenzeni kunye ii-clubbells, xa kuthelekiswa nezinye iintsimbi, kukuguquguquka. Nangona xa uthi krwada iyinto esisiseko kakhulu, i-mace efanayo inokusetyenziselwa ukohluka kwamandla. Ngokuxhomekeke apho ukubamba kwenziwa khona, umzamo ongaphezulu okanye omncinci uyafuneka. Okona kusondele kubunzima, ubunzima obuya kufumana kulo msebenzi.
I-maces ekuqaleni yenzelwe ukuphucula izakhono zokulwa, ukwandisa amandla kunye nokugxininisa umsebenzi kwindawo yebhanti yesisu. Bavelisa inertia enkulu kunakwimeko ye kettlebells. Ke ukuba uqala kwihlabathi loqeqesho olusebenzayo, unokufumana intuthuzelo ngakumbi ekusebenzeni kunye kettlebell. Ukuba, kwelinye icala, sele uqhelene nolu hlobo lomsebenzi, unokhetho lokutshintsha uqeqesho lwakho ngokubandakanya umsebenzi kunye ii-clubbells.
Yeyiphi endifanele ukuyithenga?
Izinti zentsimbi zixinene kunomthi, ngoko ke zinikezela ngokulula ukuphatha uluhlu olubanzi lwemithwalo (kunye nokuthatha indawo encinci). Sincoma ukuqala ngentsimbi ene-a umqheba ogqunywe ngumgubo. Ezinye ii-club shafts zine-knurling (ukwakheka okurhabaxa, okufana nokubonwa kwimivalo), nto leyo eyenza kube lula ukuyibamba, kodwa inokophuka izandla ngokuhamba kwexesha, ngakumbi ukuba ujiwunga kakhulu apho iklabhu itsalwa ngamandla aphakathi. .
Ezinye ii-clubbell zinezibambo ezigudileyo ngokupheleleyo, eyona ngxaki imbi kakhulu. Xa sibila, umphini uba mtyibilizi, yaye unokujika intonga ibe ngumjukujelwa. Ukugquma komgubo kwiiklabhu kubonelela ngokukhuhlane okwaneleyo ukuba iklabhu itshintshe indawo esandleni sakho ngaphandle kokulahlekelwa kulawulo, kwaye ayiyi kuhlikihla izandla zakho kwinkqubo. Kwakhona, iklabhu kufuneka ibe nokunyuka ekupheleni kwesiphatho sayo, apho isiphelo somnwe omncinci sibanjwe ngokuqinileyo, ukunceda ukukhusela isandla ukuba sibuyele ngasemva.
Kucetyiswa ukuba amadoda aqale nge 7 pound pair kunye ne 10 okanye 15 pound bell enye. Endaweni yoko, uninzi lwabasetyhini luya kwenza kakuhle nge-5 pound pair kunye ne-7 okanye i-10 pound clubbell enye.