Ukwazile ukuthenga i-kettlebell ngaphambi kokuba zonke zinyamalale ebusweni bomhlaba. Uyajabula ukuba nayo, kodwa manje njengoba uziqeqeshela ekhaya, ufuna izindlela ezihlukene zokusebenzisa ama-kettlebell ekuzilolongeni ngaphandle kokushwiba nje.
Ngisho noma unezinhlobonhlobo zama-lift kodwa ufuna ukuthuthukisa isimiso sakho sokujima sasekhaya, cishe yisikhathi sokuzijwayeza ngama-kettlebell grip.
Ukusebenzisa ama-Kettlebell ukuze uthole Amandla Okubamba Okukhulu
Uma wazi okuncane mayelana nemishini yokuqeqesha eyintandokazi, cishe uyazi ukuthi ama-kettlebell ayamangalisa ngamandla okubambelela. Ukushwibeka, kokubili ngesandla nesandla esisodwa, kukubekela inselele yokubamba okuthambile futhi okuqinile ngokwanele ukuze ugcine into embi ingaphunyuki ezandleni zakho.
Ukunyakaza okuqhumayo okunama-kettlebell can thuthukisa ukuqina kwesihlakala, amandla eminwe namandla engalo yangaphambili, futhi lokho kungaphambi kokuba uthandeke nokubamba kwakho. Ukuzibekela inselele yokufunda ama-kettlebell grip amasha kungakhuphula amakheshi akho futhi kuthuthukise ukuzinza ngisho nangokwengeziwe, ingasaphathwa eyokwengeza izinhlobonhlobo ezidingeka kakhulu esimisweni sakho sokujima sasekhaya.
Izinhlobo ezingu-7 ze-kettlebell grips
Ukudlala ngokubamba kwakho kungenza ama-kettlebell akho amaningi aphakamise ukuthula. Qiniseka ukuthi ukhululekile ngokubamba ngaphambi kokuthi ugxumele kuma-reps. Uma i-kettlebell okuwukuphela kwayo olele kuyo isindayo, hlala uqiniseka ukuthi ungayibamba ngempumelelo indawo yokubambelela njalo. Ezinye izinketho (ikakhulukazi i-semi-conventional bottom-up grip ebambe isibambo) isebenza kangcono kakhulu ngesisindo esilula, ngakho qiniseka ukuthi uphakamisa ngobuhlakani.
Phansi phezulu (insimbi)
Beka insimbi yekettlebell phansi phambi kwakho bese welula ngeminwe yakho. Iminwe yakho ingashanela phansi njengoba ubamba isisindo ngokuphepha ngezandla zakho nhlangothi zombili zensimbi.
Njengoba uphakamisa isisindo, zungezisa ngokuphepha ukuze iminwe yakho ibheke ophahleni. Isibambo kufanele sibheke phansi futhi phansi kwensimbi kufanele kubheke phezulu. Ikakhulukazi uma usebenza ngesisindo esinzima kakhulu, zizwe ukhululekile ukuhambisa izandla zakho ngobumnene ukuze wenze umumo ofana nenkomishi ukuze insimbi iphumule.
Ukuze uthole unqenqema olungeziwe, hlanganisa izandla zakho njengokungathi uzama ukuphihliza insimbi; uzovula imicu yemisipha eminingi (okuyinto cishe njalo oyifunayo ngenkathi uphakamisa).
Ungasebenzisa lokhu kubamba ku:
- ama-squats ajulile
- amaphaphu asemaceleni
- Cindezela Ihlombe Ngezandla Ezibini
- cindezela phansi
Phansi Phansi (insimbi)
Yenza inqubo efanayo nangaphambili, kodwa kulokhu kuzodingeka uthathe insimbi eceleni. Yibeke phansi ukuze isibambo sibheke kude nawe futhi ubeke izandla zakho nhlangothi zombili zensimbi, iminwe ibheke ngaphandle (eduze kwesibambo sensimbi).
Ukuze uthuthukise ukuphepha, qiniseka ukuthi ukubamba kwakho kuvikelekile ngaphambi kokususa isisindo sakho phansi. Uma i-dumbbell yakho isindayo, iminwe yakho ingase ifune ukubambelela emaphethelweni esibambo; nakanjani vumela umzimba wakho ukwenze ngenxa yezizathu zokuphepha. Kodwa-ke, lokho kungaphezulu kwe-hybrid grip, esizokukhombisa yona ngezansi.
Uma ukwazi ukuyiphakamisa ngokuphephile, zama ukugoqa phansi insimbi ngezandla zakho, ubeke ukugcizelela okwengeziwe ekucindezeleni insimbi ukuze uyibambe isendaweni, kunokuba ukhiye iminwe yakho eduze kwesibambo ukuze usibambe sisendaweni. Lokhu kuzophinde kubandakanye iziqinisi zakho, futhi kubantu abaningi empeleni kuyisimo esinzima kakhulu ukufinyelela kuso kunenguqulo ephuma phansi iye phezulu enensimbi enzima, ngakho kwenze ngokucophelela!
Ungasebenzisa lokhu kubamba ekuzilolongeni okufanayo nangaphambili.
I-Chalice (hybrid)
Lapha, isibambo sizoba phezulu futhi ezansi zibe phansi, uzobamba insimbi ngesibambo bese uyidonsa iqonde ngqo emzimbeni wakho, okufana nomugqa oqondile osheshayo. Qedela ukuphakamisa ukunyakaza esifubeni sakho, izithupha zakho neminwe yenkomba isonge isibambo ukuze uzinze futhi izintende zakho zisekele insimbi.
Cindezela izingalo zakho ngaphansi kwensimbi ukuze uthole usekelo olwengeziwe, futhi ukwenze kube inselele kuma-lats akho uma uzosebenzisa lokhu kumasethi amade. Le nketho ijwayele ukuzinza kakhulu kunezinye (yingakho idume kakhulu), ngakho-ke yithathe futhi uyisebenzise kaningi. Vele uqiniseke ukuthi ukubamba kwakho kuqinile futhi ihood yakho ayinawo umjuluko oshelelayo.
Phansi phezulu (isibambo)
Lona omunye umehluko osuka phansi uya phezulu, kodwa kulokhu, uzobamba isibambo esikhundleni sensimbi ngokwayo. Lokhu kuyindawo lapho ofuna ukuqala khona ukukhanya. Udinga ukwazi ukumisa ibhalansi ngenkathi ngokuyisisekelo uphendulela insimbi kusibambo futhi uzinzisa ukuphikisana okuvele kumise okwenqaba nengxenye esindayo ngaphezulu.
Kucabange njengokwenza i-curl yesando: bamba isibambo phakathi nendawo, i-hammer curl, bese uyibamba lapho. Cabanga ukuthi kukhona ukukhanya phansi kwe-hood futhi umgomo wakho ukukhanyisa uphahla ngalokho kukhanya.
Ungasebenzisa lokhu kubamba ku:
- unilateral overhead press
- Unilateral floor press
- indiza yendiza yohlangothi olulodwa
- Isigamu Ukuguqa Unilateral Shoulder Cindezela
- Ukuvukela eTurkey
isikhungo (isibambo)
Uma uchithe isikhathi sakho sokuvalelwa wenza izinguquko eziningi, uzojwayelana nalokhu, kodwa kusebenza kahle kangangokuthi kuhlala kufanele ukuchitha isikhathi sokuqeqeshwa. Kuye ngomnyakazo owenzayo, sebenzisa isandla esisodwa noma zombili (eceleni) ukuze ubambe isibambo izintende zakho zibheke phansi futhi zibheke emzimbeni wakho.
Uma ushwiba ngezandla ezimbili, i-pinky yakho yesokunxele izogcina iseduze noma ngakwesokunxele nje ku-shaft, futhi i-pinky yakho yesokudla izogcina iseduze kwesokudla. Kodwa uma usebenzisa isandla esisodwa kuphela (njengokushwiba ngesandla esisodwa), beka phakathi isandla osisebenzisayo maphakathi ne-kettlebell.
Into eyodwa abantu abaningi abayenzayo ngalokhu kubamba "okuyisisekelo" ukubamba kanzima kakhulu. Yiqiniso, kungase kube okuphambene nalokho: kukhona into efana nokubamba i-kettlebell ngokukhululekile. Kodwa sekukonke, zama ukuthola leyo ndawo ephakathi. Ngenkathi ubambe ukubamba okuzinzile, kusafanele ukhululeke ngokwanele ukuze ukwazi ukuhambisa iminwe yakho phezu komjiko.
Sebenzisa lokhu kubamba ezivivinyweni ezifana nalezi:
- ukushwiba izandla ezimbili
- shwiba ngesandla esisodwa
- Izinguquko ze-Kettlebell Deadlift
- ama-sumo squats
ihuku (handle)
Uma ubulokhu ubulala nge-kettlebell esikhundleni se-barbell, umuzwa wakho we-barbell ungakhahlela bese uzama ukuslayidela ngokubambelela kwehhuku. Ukusetha kufana nokubamba maphakathi nezandla ezimbili, kodwa kufanele ugobise iminwe yakho ephakathi nendawo ukuze ubambe isithupha sakho ngaphansi kwesibambo.
Lokhu kunzima, ikakhulukazi uma une-kettlebell enesibambo esikhulu. Kodwa futhi kungasiza ukuhlukanisa izinhlobo ezifanayo zamandla okubamba owadingayo ukuze usebenzise i-hook grip nge-barbell, futhi uthole lowo muzwa ojwayelekile okungenzeka uyawufisa, ngakho-ke kufanelekile ukudlala ngawo futhi wengeze ku-repertoire yakho.
Sebenzisa lokhu kubambelela ku:
- Isisindo esifile
- ama-sumo squats
offset (isibambo)
Ukudebeselela lokhu kubambelela kungenye yezimbangela eziyinhloko zokwehla kwengalo ye-kettlebell eyesabekayo, ngakho-ke uma ama-kettlebell evame ukukhipha i-crap ezingalweni zakho, lena ingase ibe ngeyakho.
Uma ubambe isibambo phakathi nendawo bese uzama ukusiphakamisa, cishe uzoshaya i-kettlebell esihlakaleni noma engalweni yakho. Akekho ozama ukubhekana naleyo mihuzuko izinsuku eziningi, ngakho-ke qinisa isandla sakho ngokuzayo. Ngaleyo ndlela, insimbi izophumula ngokukhululeka kuma-deltoid akho angaphambili esikhundleni sokukala ngokuqondile ezingxenyeni ezinenyama zengalo yakho; Futhi, uzoba mancane kakhulu amathuba okuthi uyilahle.
Ukuze ubambe lokhu, hambisa isandla sakho emaphethelweni afanele wesibambo. Uma wenza ukuhlanza, isibonelo, ngesandla sakho sobunxele, shintsha ukubamba kwakho ukuze ingxenye eyinyama yesandla sakho phakathi komunwe wakho wokukhomba nesithupha ibhekane kwesokudla sentamo.
Ngesandla sakho sokudla, shelelelela kwesokunxele sesibambo. Kungakhathaliseki ukuthi usebenzisa siphi isandla, zungezisa insimbi ukuze isithupha sakho sibheke emuva; ngaleyo ndlela, uma uletha insimbi ngakuwe, ungenza inguquko ebushelelezi ukusuka lapho ingalo yakho ingaphezu kwensimbi ukuya ngaphansi kwayo.
Ungasebenzisa lokhu kubamba ezivivinyweni ezifana nalezi:
- Clean
- Hlanza bese ucindezela
- unilateral overhead press
- Unilateral floor press
- Ukuvukela eTurkey
- indiza yendiza yohlangothi olulodwa