Kuze kube yilapho ungena endaweni yokuzivocavoca noma ibhokisi le-CrossFit, awuqali ukunikeza ukubaluleka ekusebenziseni ama-kettlebell noma izisindo zesiRashiya. Mhlawumbe i-kettlebell swing ingenye yezivivinyo zamandla eziphelele futhi ezinamandla, okufanele nakanjani uzihlanganise emsebenzini wakho. Ukusetshenziswa kwalokhu kwaziswa akubalulekanga kakhulu, ngisho nabaningi bayesaba ukusondela kubo futhi bababone ngamehlo ewundlu.
Ngizokutshela ukuthi kungani kufanele uqale ukuqeqeshwa ngama-kettlebell, noma ngabe ufuna ukuthuthukisa ngokomzimba noma ukukhulisa amandla akho. Ngiyakuqinisekisa ukuthi kuzoba nomthelela omuhle ekusebenzeni kwakho nosuku nosuku.
Thuthukisa ukuma komzimba wakho
Sichayeka emisebenzini lapho sichitha khona amahora ambalwa sihlezi futhi siphila impilo entofontofo kangangokuthi siyavilapha kakhulu ukuhlala simatasa. Ukuhlala isikhathi eside kusho ukuthi amahlombe akho kufanele ajike aye phambili, okukubangela ukuba ugobe futhi ubambe ukuma okufana netende lokukhempa olisebenzisa kuleli hlobo.
Nge-kettlebell swing singalungisa leli phutha le-postural futhi sithuthukise ikhwalithi yomhlane wethu.
Ukhiqiza izimpendulo zezemidlalo
Emajikeni senza ukunyakaza kwe-ballistic okudinga ukulawula okuhle kwemisipha, ukusebenzisana nokuvumelanisa. Uma ungumuntu osaqalayo kulo msebenzi, izikhathi ezimbalwa zokuqala kuzokuthatha kancane ukuthola indlela nokulawula ukunyakaza, kodwa ngenqubekela phambili uzobona ukuthi ungakwazi ukulawula ingxenye ngayinye yomzimba wakho kalula.
Zivame ukusetshenziswa kakhulu emidlalweni yokulwa, njenge-Muay Thai, njengoba i-Kettlebell swings igcizelela isimiso sezinzwa ngendlela efanayo nokushaya amaphedi okulwa. Ake sithi zilungele ukuthuthukisa isivinini nesikhathi sokuphendula.
Ayathengeka futhi ashibhile
Ejimini yakho ungawathola anesisindo esihlukile, kusukela kumakhilogremu ama-4 kuye kwangama-21 ngokujwayelekile. Kodwa uma kwenzeka ufuna ukuqeqesha ekhaya, ama-kettlebell awabizi kakhulu futhi azoba utshalomali impilo yakho yonke. Kungenziwa izivivinyo eziningi ezizoqinisa umzimba wakho wonke. Ngiyakuqinisekisa ukuthi izinto zokwakha ezimbalwa zisebenza njengesisindo saseRussia.
Uzoshisa ama-calories sengathi alikho ikusasa.
Uma uhlose ukususa amafutha omzimba, ukuqeqeshwa ngama-kettlebell kuzokusiza ngokuphawulekayo. Izivivinyo eziningi ze-kettlebell zenzelwe ukwandisa ukushiswa kwekhalori ngenxa yokucindezeleka komzimba okubekwa emzimbeni ngokunyakaza ngakunye.
Kuyindlela enhle kakhulu ye-cardio
Uma ufuna inketho yokuzivocavoca ezompompa izinga lokushaya kwenhliziyo yakho phezulu futhi uzizwe ufana ne-cardio, ngincoma ukwenza ama-swings angu-100 ngokulandelana. Ngiyakuqinisekisa ukuthi kuzokubiza umjuluko nezinyembezi ukuqeda ukuphindaphinda, futhi uma ushiya isisindo phansi amaphaphu akho azodinga ithangi lomoya-mpilo ukuze alulame. Mhlawumbe nginehaba... noma cha!
Uzothuthukisa amandla akho okubamba
Uma ubheke ukuthuthukisa ukubamba kwakho ku-bar, kokubili ukuphatha izisindo, nokwenza izinsimbi zenkawu noma ukudonsa phezulu, ukuqeqeshwa ngama-kettlebell kuzokusiza. Ukuphatha ukulawulwa kwesisindo ngemuva kwezinguquko eziyinkulungwane zokunyakaza, ngiyaqinisekisa ukuthi amandla akho okubamba azothuthuka. Amangalo angesinye sezitho zomzimba wakho osebenza kakhulu ngamakettlebell.
Uthola ukukhuthazela okukhulu kwemisipha
Uma umusha ekuqeqesheni amandla, awunaso isiqiniseko sokuthi yiziphi izivivinyo ezinikeza ukukhuthazela kwemisipha. Ngokuhlanganisa ama-kettlebell ekusebenzeni kwakho, ukwenza ama-high-intensity reps kanye nokuthatha ukuphumula okufushane kuzokwandisa ukumelana nama-glutes akho, okhalweni, emuva, ama-hamstrings, nama-forearm.
Ithuthukisa amandla okusebenza kwe-aerobic kanye ne-anaerobic
Ukuhlosa ukuthuthukisa umthamo we-aerobic kuzofezwa kuphela uma ukwazi ukugcina ijubane isikhathi eside. Awudingi ukuvele ugijime noma ujike uma ufuna ukuthuthukisa ukukhuthazela kwakho kwe-aerobic. Ama-Kettlebell swings nawo akuvumela ukuthi usebenze ngaleli khono, kufanele nje ugcine ijubane eliqinile futhi ungawehlisi umfutho.
Ngokufanayo, ukumelana ne-anaerobic nakho kungathuthukiswa. Kuzodingeka wenze kuphela ukuqeqeshwa kwesikhawu esiphezulu ukuze wenze umsebenzi uqine. Zitholele i-kettlebell enesisindo esimaphakathi futhi wenze izimpinda ezingaba ngu-30 zokushwiba. Inhliziyo yakho izoba "sesikweletu" se-oxygen futhi amandla akho okusebenza kwe-anaerobic azokhula.
Ukuqina
Manje njengoba igama elithi ukuqina seliyimfashini, ungalisebenzisa nasekuqeqeshweni kwakho. Lapho uziqeqesha kakhulu ngama-kettlebell, yilapho umzimba wakho uzozijwayelanisa nezisusa ezahlukene futhi yilapho uzoqina khona kakhulu ekulimaleni. Kuzokusiza futhi ukuthi ululame ngokuphumelelayo ngemva kokuqeqeshwa okuqinile nokukhathazayo.
Ithuthukisa uchungechunge lwangemuva
Nakuba ama-squats mahle kakhulu ukuqinisa umzimba ophansi, ngokushwibeka siphinde sisebenze ezinqulwini. Uma wenza ukuguquka, izinkalo zenza ukunyakaza okufana nalokho kwe-deadlift kanye neketanga elingemuva (i-glutes kanye nezintambo) ziyathuthukiswa. Futhi njengoba wazi kahle, le misipha iyisikhungo samandla salo msebenzi futhi iyadingeka ekusebenzeni okuhle okuphelele.