Eminyakeni yamuva, ukusetshenziswa kettlebells ezindaweni eziningi zokuzivocavoca kanye ne-Crossfit Box. Kuyithuluzi elimangalisayo lokuqeqeshwa okusebenzayo kwamandla nokuxhumana. Nokho, kukhona izinto ezindala kakhulu okungenzeka ukuthi awuzazi. Okungenani hhayi ngegama. Imayelana ne ama-clubbells.
Lawa ma-dumbbell asePheresiya amise okwelulwane le-baseball, nakuba isisindo sawo sikhulu kakhulu. Thola izinzuzo zokuqeqeshwa ngale mishini yezemidlalo.
Uphuma kuphi?
I-Las ama-clubbells noma amakilabhu, akha umthombo wempahla ku iPheresiya lasendulo. Ingenye yezinto ezindala kakhulu ekulungiseni ngokomzimba nasekulweni. Waze waba umdlalo wama-Olympic kwaze kwaba ngu-1932. Angamakilabhu anesisindo esigxile ekugcineni. Okuthile okubahlukanisa nezisindo ezivamile ukuthi ukusetshenziswa kwabo akucindezeli amalunga. Ngale ndlela, ayinabungozi kangako. Ngaphezu kwalokho, akudingekile ukuwasebenzisa ngesisindo esiningi ukuze uqaphele ukuthi umzimba uhilelekile futhi usebenza kanjani.
Kuyimpahla yokuqeqesha enesisindo esilinganiselwe, eyaziwa nangokuthi ithuluzi lenselele, esebenza ngokufana ne-kettlebell noma i-steel mace. Isisindo esiningi sekilabhu sibekwe ibangana ukusuka ku-shaft, okwenza kube nzima ukuzinza nokulawula. Ngenxa yalo mklamo, iklabhu iboleka ukunyakaza okujikelezayo kangcono kunanoma iyiphi enye impahla. Amakilabhu ahluka ngobude ukusuka kuma-intshi angu-30 ukuya kwangu-90, futhi ngokuvamile afika ngesisindo esikhuphukayo Zisukela kumakhilogremu amabili kuye kwangama-25.
Ama-Clubbell ayeyithuluzi lokuqala nesikhali, kusukela ezikhathini zangaphambi komlando. Wasisiza ekuzingeleni nasekulweni. Abantu baqaphela ukuthi ukushwiba iklabhu kwandisa i-torque, futhi lokho kwandisa ukuthi ungashaya kanzima kangakanani nokuthi ungakanani umonakalo ongawenza. Ngakho amabutho afunda ukusebenzisa amaqembu empini.
Ngokuhamba kwesikhathi, amaqhawe aqaphela ukuthi amakilabhu (kanye nama-maces, athuthukiswe ngendlela efanayo) aqinisa imizimba yawo, futhi aqala ukwenza ngokusemthethweni ukusetshenziswa kwamakilabhu nama-maces ngezinjongo zokuqeqesha ezemidlalo. Ngokwesiko, ama-clubbells ayenziwe ngokhuni, kodwa lokho kwenza ukuthuthela ezisindweni ezinzima kakhulu. Ukuze uthole induku esindayo, kwakudingeka uthuthukele okhunini olukhudlwana, okwenza induku ibe nzima futhi kube nzima ukuyithwala. Ngenxa yobuningi bawo obuphezulu, i- izinti zensimbi ezanamuhla zinikeza isisindo esinzima ngosayizi ohlangene.
Izinzuzo zokusetshenziswa kwayo
Njenge-kettlebell, insimbi yensimbi, nanoma iliphi elinye ithuluzi lapho isisindo silinganiswa ngesibambo, le dumbbell iveza inani lezinselele ezingenakufinyelelwa ngezinga elifanayo ngezinto ezivamile.
Thuthukisa amandla awumongo
Ama-Dumbbell anconywa ngokuthuthukisa amandla ayisisekelo ngenxa yomthwalo wawo wokulinganisa. Isisindo sibekwe kude nesibambo, okwenza kube nzima kakhulu ukuzinza futhi umzimba kufanele ubize imisipha eminingi ukuze ihlale ihambisana. Induku ithatha lokhu ikuyise ezingeni elilandelayo, njengoba isisindo sishintshwa nakakhulu ekupheleni kwe-lever ende.
Cabanga ngokubamba isisindo esisindayo phambi kwesifuba sakho. Iseduze nesikhungo sakho, ngakho unokulawula okuningi ngangokunokwenzeka kuso. Kodwa-ke, uma sisakaza isisindo kude nathi, sizonciphisa inzuzo yokulinganisa. Manje sekunzima kakhulu ukuphakamisa umthwalo, ikakhulukazi ezindizeni ezahlukene. Konke ukuzivocavoca kwe-clubbell kusibeka kusimo esibucayi esibalulekile, okungalungile ekwenzeni ukujima kuzwakale kulula, kodwa kuhle yenza kusebenze imisipha, ikakhulukazi eziswini nasemhlane wonke.
amandla amaningi okujikeleza
Ukungalungi kwe-average kanye nokuma kweklabhu kungena esicini esibaluleke kakhulu: okukuvumela ukuthi uqeqeshe ukunyakaza okujikelezayo.
Umzimba wethu usebenza ngokushintshana ngaso sonke isikhathi. Ngokwesibonelo, ukushaya irakhethi, ukujikijela ibhola, ukukhipha ukudla okusindayo emotweni, noma ukulwa nezingane zethu. Okunye kokuzivocavoca kwama-dumbbell angcono kakhulu amaphethini okunyakazisa nokuzungeza okukuphoqa ukuthi uqinise umzimba wakho ngokusebenzisa ukunyakaza okubanzi futhi uthuthukise amandla endizeni ejikelezayo.
Kudingeka futhi sikwazi ukumelana nokuphenduka lapho singakufuni. Uma uhamba futhi uphakamisa unyawo, kuphoqa ukuthi uzame ukulijikisa liye kwelinye noma kwelinye. Uma sikwi-barbell squat, ucabanga ukuthi uyehla wenyuka, kodwa kukhona amandla ajikelezayo asebenza emahlombe akho, umgogodla, okhalweni, amadolo, nasezinyaweni. I-clubbell igqamisa lokhu kumelana futhi isiza ukudala ukuzinza okukhulu.
Ngokufanayo nokwenzeka ekuzilolongeni unilateral, ama-clubbell aphinde asibonise ukuthi yiziphi izinhlangothi zethu ezinamandla. Lokhu kusisiza ukuthi siqale ukulungisa ukungalingani phakathi kwengxenye yesobunxele nesokudla yomzimba.
thuthukisa ukubamba
Uma siqeqesha ukuzungezisa, sidala amandla amaphakathi. Uma i-lever izungeza i-eksisi, ifuna ukusuka kuleyo eksisi futhi iphume. Ngaphezu kokuba nesibambo esiwugqinsi kanye neshaje ye-offset, iklabhu kunzima ukuyibamba ngoba ifuna ukundiza isuke ezandleni zakho uma uyishwiba. Ngakho-ke ilungele ukwakha ukubamba okwengeziwe. Awukwazi ukuvele ubambe phansi njengoba wenza nge-barbell ngaphambi kwe-deadlift engamaphawundi angama-100.
Le kilabhu ihlezi isunduza phansi noma isuka kithi, ngakho-ke sidinga ubuhlakani, ukukhuluma nomuzwa, kuhlanganiswe nokushuba okufakwe kahle, ukuze siyibambe futhi siyilawule. Uma sisebenzisa induku, kufanele sizwe ukuguquka kokushaja kusukela esithuphani nasemunweni wangaphambili kuya emunweni omncane nasentendeni yesandla.
I-steel mace isebenza ukubamba ngendlela efanayo, kodwa iklabhu inzima kakhulu ukuyibamba. I isibambo sifushane, enikeza indawo encane ukubamba.
Inciphisa amalunga nezicubu
Izivivinyo eziningi zokuqeqesha isisindo ziqinisa umzimba ngokoqobo. Cabanga ngalokho okwenzeka emgogodleni lapho senza i-back squat: ibha ihlezi emhlane, isunduza ama-vertebrae eduze. Uma sicindezela izinsimbi ezisindayo, amahlombe nezindololwane kuyaqina. Ukucindezela amalunga ngokuqhubekayo nokunciphisa imisipha esebenza kuwo kungaholela ebuhlungu nokulahlekelwa ukuguquguquka, kodwa ama-dumbbell angasiza ekunciphiseni kokubili.
Kufanele uhlehle induku kancane njengoba inyakaza. Lokho kudala ukunyakaziswa kwezihlakala, izindololwane, nasemahlombe, okuvumela uketshezi ukuba ludlule kuzo, kusize ukululama. Singaqinisa ilunga ngokudonsa kanye nokucindezelwa. Ukuyihlukanisa kubeka izicubu nezicubu ezixhumeneyo ukuthi zisebenze ukuze zibambe ilunga ndawonye, futhi kuwukulingana okuhle namandla okucindezelayo owatholayo kokunye ukujima kwakho.
La ukudonsa nokuzungeza baphinde babe nomthelela wokusiza imisipha ukuthi ifinyelele emazingeni amasha okunyakaza abebengeke bayihlole ngenye indlela. Isisindo se-clubbell sizosiza ukwelula i-triceps, ama-lats, namahlombe akho njengoba yehla ngemuva kwakho. Ngesikhathi esifanayo, ukugcina izimbambo zakho ziphansi nomgogodla wakho uqinile ukuze ugcine ukuhleleka okuhle komgogodla kanye ne-hip kuqeqesha umgogodla wakho.
Ukusebenzisa ama-clubbells
Omunye umehluko ekusebenzeni nawo ama-clubbells, uma kuqhathaniswa nezinye izisindo, ukuguquguquka. Nakuba uma uthi nhlá iyinto eyisisekelo kakhulu, i-mace efanayo ingasetshenziselwa amandla ahlukene ahlukene. Kuye ngokuthi ukubamba kwenziwa kuphi, kudingeka umzamo omkhulu noma omncane. Uma kuseduze nesisindo, ubunzima obuningi ozothola ekusebenzeni.
Ama-maces ekuqaleni aklanyelwe ukuthuthukisa amakhono okulwa, ukwandisa amandla nokugxila emsebenzini endaweni yebhande lesisu. Bakha inertia enkulu kunasesimeni se kettlebells. Ngakho-ke uma uqala emhlabeni wokuqeqeshwa okusebenzayo, ungathola induduzo eyengeziwe ekusebenzeni ne kettlebell. Uma, ngakolunye uhlangothi, usuvele ulujwayele lolu hlobo lomsebenzi, unenketho yokushintsha ukuqeqeshwa kwakho ngokufaka umsebenzi ama-clubbells.
Iyiphi okufanele ngiyithenge?
Izinti zensimbi ziminyene kunokhuni, ngakho-ke zinikeza ukuphatha kalula uhla olubanzi lwemithwalo (futhi zithatha indawo encane). Sincoma ukuthi uqale ngensimbi ene-a isibambo esimbozwe ngempushana. Amanye ama-club shaft ane-knurling (ukwakheka okungalungile, okufana nokubonakala kumabha), okwenza kube lula ukubamba, kodwa kungaphuka izandla zakho ngokuhamba kwesikhathi, ikakhulukazi uma ushwiba kakhulu lapho iklabhu idonswa khona ngamandla amaphakathi.
Amanye ama-clubbell anezibambo ezibushelelezi ngokuphelele, okuyinkinga embi nakakhulu. Lapho sijuluka, isibambo siyashelela, futhi singaphendula induku ibe umcibisholo. Impushana enamathela kumakilabhu inikeza ukungqubuzana okwanele ukuze iklabhu ishintshe indawo esandleni sakho ngaphandle kokulahlekelwa ukulawula, futhi ngeke ihlikihle izintende zakho ngesikhathi kuqhubeka inqubo. Futhi, iklabhu kufanele ibe nokukhuphuka ekugcineni kwesibambo sayo, lapho umkhawulo womunwe omncane ubanjwe ngokuqinile, ukusiza ukuvimbela isandla ukuba singasheleli emuva.
Kutuswa ukuthi amadoda aqale ngepheya elingu-7 pounds kanye ne-clubbell eyodwa engamaphawundi angama-10 noma angama-15. Esikhundleni salokho, abesifazane abaningi bazokwenza kahle nge-pair pounds engu-5 kanye ne-clubbell eyodwa ye-7 noma 10 pound.