Kunemishini eminingi yezemidlalo, kodwa ama-kettlebells kanye nezikhwama zesihlabathi (izikhwama zesihlabathi) kubonakala sengathi zidalwe ukuzihlanganisa ekuqeqesheni. Zombili zivame ukusetshenziswa ezinkambisweni eziqinile, kulula ukuzithwala, futhi azibizi kakhulu ukufunda izivivinyo zazo. Kodwa, ngaphezu kwalokho, banamaphuzu afanayo mayelana nezinzuzo, ukuqaliswa ekuzivocavoca kanye nethiyori evumela ukuthi bahlanganiswe nomunye nomunye.
Uma ukwazi ukuqonda ukuthi ngokugcwalisa ama-kettlebell nama-sandbags ungafinyelela kanjani umgomo wakho, uzomangala.
Kuyiqiniso ukuthi iningi libona ama-kettlebells nama-sandbags njengezinye izindlela zokuzilolonga ze-barbell, futhi angeke abe nephutha kakhulu. Ngayinye iyodwa ikwazi ukuthola imiphumela enamandla kakhulu futhi inomlando ojulile kunebha yokuzivocavoca ejwayelekile. Kodwa-ke, abathanda ukuqina abaningi nabaqeqeshi bamatasa ngokuqhathanisa noma iyiphi into namabha. Ngakho-ke kubalulekile ukuthi uqonde ukuthi ithuluzi ngalinye kulawa amabili lisilethela ini.
Ukucindezelwa okuncane komgogodla kwenzeka
Inzuzo eyinhloko yokusebenzisa lezi zinto ezimbili zezemidlalo ukuthi asinawo umthwalo we-axial ofanayo okwenzeka kubha. Ucwaningo oluningana luqinisekisa ukuthi iningi labantu abathola i-nuclear magnetic resonance libonisa ama-bulges ku-disc. Izikhathi eziningi ngeke zibonise ubuhlungu noma izimpawu, kodwa zivame ukuba nezinkinga (ikakhulukazi lapho ukucindezeleka komgogodla kukhulu).
Kade kukhona uphenyo owabonisa ukuthi lapho senza i-squat eyingxenye enemithwalo engu-0-8 yesisindo somzimba wethu, isisindo somzimba wethu esiphindwe kashumi singatholwa ekucindezelekeni komgogodla, ikakhulukazi ku-vertebra 1 no-6.
Yingakho abaqeqeshi abaningi bencamela ukuya kwi-squat yangaphambili ngaphezu kwe-squat yangemuva. Futhi lokhu kuhlangene ngani namakettlebell namasandbag? Kalula nje, kulezi zimo i-trunk igcinwa iqondile lapho wenza ama-squats; into ekahle yokunciphisa ukucindezeleka okungadingekile kwe-lumbar
Kodwa lokhu akusho ukuthi amazinga afanayo wamandla angafinyelelwa. Uma sibeka isisindo phambi komzimba kusho ukuthi ibhalansi yesisindo isishintshile. Ngamanye amazwi, sandisa ukucindezeleka emzimbeni wethu futhi ngemithwalo elula singakwazi ukwenza kusebenze inombolo efanayo yemisipha, ngaphandle kwesidingo sokufinyelela imithwalo enzima kakhulu ngemuva.
Kufanele ubheje nini ebha?
Elinye lamaphutha amakhulu abanye abantu abawenzayo ukuzama ukwenza ama-squats angaphambili kanye nama-squats angemuva ngalezi zinto, esikhundleni sebha.
Uma umphakamisi engena ku-barbell squat, ubamba amahlombe akhe ngenkuthalo, njengoba kukhona usekelo lokukhipha ibha. Nge-kettlebell noma i-sandbag, izingalo kufanele zinwetshwe phezulu, ngaleyo ndlela kuqedwe noma yiliphi ithuba lokudala umthwalo endaweni. Lokhu kusho ukuthi amahlombe nentamo ithwala umthwalo, noma umsubathi uncike kakhulu phambili futhi andise ukucindezeleka emgodleni we-lumbar. Ngakho-ke uma ungomunye walabo abathanda ama-back squats, bheja kubha.
Kuma-squats, uma sisebenzisa ama-kettlebell noma ama-sandbags sinezindlela eziningi zokugcizelela umzimba. Akudingekile ukugxila kuphela emthwalweni, singakwazi futhi inselele iphethini ye-squat (kuye ngokuthi isikhundla sesisindo). Njengoba singenakulinganisela nge-kettlebell noma i-sandbag yokubamba isikhundla, umzimba wethu uzophoqeleka ukuthi usebenze kanzima, kokubili ukwenza i-squat nokugcina ubuqotho bokunyakaza.
Isibonelo:
- I-Double Front Squat nge-Kettlebells
- Punch Bag Squat Clean
- I-squat ye-kettlebell yengalo eyodwa
- Squat nesikhwama esilayishwe emahlombe
Emsebenzini wokuqala sizithola sibhekene nomthwalo we-asymmetric kuma-squats. Njengoba ama-kettlebell eyizinto ezizimele, umzimba wethu ugcizelelwa kakhulu kunalapho sisebenzisa ibha elinganiselayo ngokuphelele.
Kwenyusa ukuzinza kwethu okuwumongo
Ngenxa yokuthi ama-kettlebell nama-sandbags ahlala ebekela inselele ukuqondisa kwethu ukuma, umgogodla wethu yilapho umsebenzi omningi wenziwa khona. Esinye sezivivinyo ezinhle kakhulu ukuphakamisa umthwalo phezulu. Lokho kucindezela okungaphezulu kuletha ukuzinza okukhulu okuyisisekelo. Angibhekiseli engcindezini esiyenza ngokuphusha, kodwa ngokunyakaza okuqinile.
Ama-Kettlebells avumela umthwalo ohlangene ongacindezeli umzimba kuphela kusukela phambili kuya emuva, kodwa futhi ukusuka kolunye uhlangothi. Ukukwazi ukuqeqesha izindiza eziningana zomzimba ngesikhathi esisodwa kunikeza ukuthuthukiswa okukhulu ekusebenzeni kahle ezinkambisweni.
Izikhwama zesihlabathi zinikeza isikhuthazo esihlukile emthwalweni ongazinzile. Ngemva kokuhlanza i-sandbag, isisindo singase singasakazwa ngokulinganayo ezandleni, okubangela ukuthi umzimba usebenze kanzima ukuxhumanisa ukunyakaza. Futhi, njengoba isikhwama siphakanyiswa phezu kwekhanda, wonke umzimba uphoqeleka ukuba usebenze njengeyunithi yokulawula ukunyakaza komthwalo.