Ukwazi zonke izesekeli esingazithola ejimini yethu kuzosilethela izinzuzo ezingcono ekuqeqesheni. Kwesinye isikhathi sike sakhuluma ngakho ibhola lomuthi noma i- amabhande okumelana; Namuhla sizokwethula ku-kettlebell noma isisindo saseRussia.
Umsuka we-kettlebell
Ukuze sikhulume ngemvelaphi ye-kettlebell kufanele sibuyele emuva ekhulwini le-40, lapho ngaleso sikhathi zazisetshenziswa njenge-counterweight yemishini yezolimo. Kwaze kwaba sekhulwini le-XNUMX lapho baqaphela khona ukuthi ukuwajikijela kwaba ithuluzi elikhulu lokuqeqesha. Ukusetshenziswa kwayo kwaqala ukusabalala kulo lonke elaseRussia futhi ngawo-XNUMX, ukuphakamisa izinsimbi kwaseRussia kwaba umdlalo kazwelonke.
Uma sima ukuze sicabange, sizobona ukuthi uhlobo lokuqeqeshwa nezinjongo zishintshe kakhulu kusukela ekhulwini le-XNUMX kuze kube namuhla. I-Los amadoda ayefuna ukuba nomzimba omncane futhi babe nomzimba ofana nowezithombe eziqoshiwe zamaGreki noma zamaRoma; babalekela imizimba emikhulu ngoba bebazi ukuthi ngeke isebenze amandla. Ngakho-ke bancamela ukusebenza ngamandla namandla ukuze bathole umzimba ohlangene futhi ochaziwe, ongaba wusizo futhi ekuphileni kwabo kwansuku zonke.
Kusuka ku ama-40's, kwaba yimfashini ukwakha umzimba futhi ukuqeqeshwa kwe-pectorals nama-biceps kwathuthukiswa, ukukhohlwa ukuzivocavoca emuva. Lokhu, kanye nokuhlanganiswa kwemishini ukuze isebenze imisipha ngokuhlukana, kwenza lo mdlalo uqale ukubangela ukulimala okuhlukahlukene. Uma izindawo zokuzivocavoca zinemishini, akudingekile ukuthi zibe nomqeqeshi ozovocavoca wonke amakhasimende ngesikhathi esisodwa; iphuma inenzuzo eyengeziwe.
Ngenhlanhla, eminyakeni yamuva nje uhlobo lokuqeqeshwa ababenalo esikhathini esidlule luyaqalwa kabusha: ukuzivocavoca okusebenzayo ukuze kusebenze umzimba wonke. Ngale ndlela sigwema ukuchitha isikhathi esiningi senza izivivinyo zenhliziyo futhi sizokwandisa amandla kanye nezwi lomzimba wethu. Kulokhu, ama-kettlebell amnandi.
izinzuzo ze-kettlebell
Ama-kettlebell anesisindo esihlukile, ngokuvamile asukela ku-4kg kuya ku-50kg; ngakho ungathuthuka kancane kancane ekuqeqeshweni kwakho. Umumo wayo wenhlamvu oxutshwe ne-teapot uthanda ukubamba futhi usikisela ukuthi isikhungo samandla adonsela phansi alikho esandleni, njengoba kwenzeka ngama-dumbbell akudala. Lokhu kuzokwenza uqinise iqolo nezingalo zakho, ukhohlwe ukuziqeqesha ngokwehlukana!
Uma ufaka ama-kettlebell manje, uzoqaphela izinguquko phakathi kwamaviki angu-4-6. Ezinye zezinzuzo ozozithola yilezi:
- Amandla anda nokugxilisa ingqondo
- Ukusheshisa nokulinganisela okuthuthukisiwe
- Ithuthukisa uhlelo lwenhliziyo futhi iqinise isisu
- Zivocavoce umzimba wakho ngokunyakaza okusha
- Khulisa ukuqina
- Ivimbela ubuhlungu beqolo
Ngingayisebenzisa kanjani ekuqeqesheni?
Abaningi bacabanga ukuthi ama-kettlebell ayithuluzi le-CrossFit elikhethekile, kodwa ngokuqinisekile ijimu yakho evamile nayo inokumbalwa, akunjalo? Thatha ithuba futhi uwafake ekuqeqeshweni kwakho. Sizokufundisa i 3 izivivinyo eziyisisekelo, kodwa ukucela izeluleko zokuqapha kwakho nakho kuyinketho enhle. Yebo, ungathenga ezinye ukuze uziqeqeshele ekhaya; intengo yayo encane imvamisa iku- 6 €.
Kungenzeka ukuthi izivivinyo esizokufundisa zona zibukeka zilula futhi zithengeka, kodwa ukungakwazi ukwenza kahle lo msebenzi nokuwenza kabi kungabangela ukulimala.
Isiphi isisindo engaziyo ukuthi singifanele? Ukhiye wukuthi ungakwazi yini ukuwuphakamisa ngaphezu kwekhanda lakho. Uma kunjalo, ubheka isisindo esilula kakhulu ukuze usebenze umzimba wakho ophansi. Uma kungenjalo, uma ungakwazi ukusukuma, ungayisebenzisela ama-squats noma ukuzivocavoca umzimba ophansi.
Ake sihambe nezivivinyo ezi-3 eziyisisekelo:
- unyakazisa. Njengoba sesikutshelile ngaphambili, lapha udinga ukwazi inqubo ngokuphelele ukuze ungalimazi umhlane wakho ophansi. Kufanele ume izinyawo zakho zihlukene ngobubanzi behlombe, amadolo agobe kancane, futhi ubambe isisindo ngezandla zombili. Nge hip drive, shwiba isisindo ukusuka phambili uye emuva. Khumbula, umfutho kufanele unikezwe yi-hip, hhayi ngemuva noma amahlombe. Kulo msebenzi uzobe usebenza amahips, imilenze, izinqe, umhlane namahlombe.
- Hlanza & Cindezela (ukuphakamisa ngezigaba ezimbili). Bamba isisindo ngesandla esisodwa, gobisa imilenze yakho kancane, bese uphakamisa isisindo usiyise ekuphakameni kwehlombe.Kubalulekile ukuthi ngaso sonke isikhathi usibambe usisondeze nomzimba wakho. Bese, khahlela ngemilenze yakho bese uphakamisa isisindo phezu kwekhanda lakho. Ungeqisi isisindo! Prakthiza inqubo kahle kuze kube yilapho usuyingcweti. Lapha uzobe uzivocavoca ikakhulukazi izingalo nomhlane.
- Ukuvukela eTurkey. Lapho sikhuluma ngayo squats, siyakutshela ukuthi kwakunjani ukuvukela kwaseTurkey. Kungenye yezinto eziphelele kakhulu ukusebenza cishe wonke umzimba (izisu, izingalo, imilenze, izinqe, emuva). Isisindo kufanele ngaso sonke isikhathi siphakanyiswe ngaphezu kwekhanda lakho; Uqala ngokuhlala phansi, ziphushe ngaphandle kokusebenzisa esinye isandla bese usukuma uye endaweni yokuma ngaphandle kokwehlisa isisindo engalweni yakho. Shintsha isisindo sezingalo ukuze ungazilayishi ngokweqile.
Kubukeka kunzima, kodwa uzogcina usuyitholile i-hang of it.