Ukuphakamisa i-kettlebell kuzokusiza ukuthi ungeze okuthile okusha kwisimo sokuziqeqesha. Kuwusizo kubasubathi abaningi, kanye nakwizimfundamakhwela ezejwayelekile ezinquma ukumpompa kancane.
Bandakanya noma kuphi nanoma nini
Awudingi ukuya ejimini noma uthenge imishini ebiza kakhulu yokwenza ukuphakamisa i-kettlebell. Ngaphezu kwesikhala esincane esitholakala kunoma iyiphi ifulethi nezisindo ngokwazo, akukho okudingekayo. Kwabaqalayo, izinsimbi ezimbili ze-16 kg zifanelekile. Lapho-ke, njengoba amandla nokubekezela kukhula, ungathenga amagobolondo asindayo angama-24 noma ama-32 kg. Noma ngabe kunjalo, ezitolo intengo yaleli gobolondo elilula kakhulu ibiza kakhulu. Ngakho-ke, zama ukubuza uzungeze kubangani bakho noma uthole umkhiqizo ovela ezandleni zakho. Ngakho-ke ungathenga izinsimbi ezingenalo usuku lokuphelelwa isikhathi zishibhile kakhulu futhi ukubukeka kwazo akukashintshi kangako emashumini ambalwa edlule. Ngakho-ke, ngisho nezisindo ezindala zaseSoviet ngeke zisebenze kabi kunezi zanamuhla.
Funda "ukuzwa" umzimba wakho
Ukuzivocavoca umzimba okwenziwa nge-kettlebells yi-swing, jerks kanye ne-snatch. Zilusizo kakhulu emalungeni futhi zikulungele ukuthuthukisa ubuchule. Ukuvivinya umzimba njalo kuzokufundisa ukuthi "uzwe" umzimba wakho. Amakhono atholakele ngesikhathi sokuqeqeshwa azosiza empilweni yansuku zonke, ngoba ukunyakaza okuyisisekelo esikwenzayo empilweni yansuku zonke kufana kakhulu nokuzivocavoca nge-kettlebells.
Amandla engalo
Ukuphakamisa i-kettlebell ngokuyinhloko kukhulisa imisipha yengalo nokubamba okunamandla kumsubathi. Kuba kuhle kakhulu uma umuntu enamandla kunezingalo ezinkulu. Ukubamba okuqinile kuyasiza kokunye ukuvivinya amandla, njengokudonsa, lapho kwesinye isikhathi izingalo ezibuthakathaka zingavumeli ukuthi ezinye izicubu zivuleke ngokuphelele, ngakho-ke inani lokuphindaphinda liyancipha.
Ukwanda ngamandla kokukhula kwemisipha
Imisipha eguquguqukayo nokunwebeka ikhula ngokushesha okukhulu, ngakho-ke ukuphakamisa i-kettlebell kukhuthaza ukukhula kwesisindo semisipha ngokusebenzisa amandla aphezulu kakhulu nokuvivinya umzimba okuthuthukisa ngokuphelele ukuguquguquka. Ngaphezu kwalokho, izinsimbi zilayisha imisipha ngangokunokwenzeka ngenxa yomphumela womzamo owengeziwe, futhi ukuqeqeshwa okukodwa okuyinkimbinkimbi kwe-kettlebell kwanele ukuthatha indawo yeseshini eyodwa ejimini.
Imibhalo eminingi ongayithanda:
1. Ungadonsa kanjani kahle
2. Intambo yokweqa
3. Ukuzivocavoca kwamahlombe
4. Ungayifunda kanjani ukudonsa ibha evundlile
Ukuthuthukiswa kwamandla nokukhuthazela okujwayelekile
Ukuphakamisa i-kettlebell, njengokunye okunye, kukhulisa ukukhuthazela kwamandla. Futhi le mfanelo ibaluleke kakhulu ekuphileni kwansuku zonke. Ukuphakamisa isisindo esisindayo kwanele ukuba namandla, kepha ukusihambisa kwenye indawo udinga ukukhuthazela ngamandla. Kungakho ukuphakamisa i-kettlebell kuzokusiza, ngaphandle kokuhlunga, ukuphatha izinto ezisindayo. Ngaphezu kwalokho, ukukhuthazela kwamandla kukhulisa ukubekezela okujwayelekile, ngakho-ke ukuphakamisa i-kettlebell kuzoba wusizo kubagijimi bamabanga amade nabagibeli futhi kungakhulisa kakhulu imiphumela yabo.
Akunasidingo sokufaka ikilasi lakho ekilasini, noma ngisho nejimu, uye kuphela ekuphakamiseni i-kettlebell. Kodwa ukwengeza izivivinyo ze-kettlebell ekusebenzeni kwakho kuyinto edingekayo kunoma yimuphi umgijimi. Lokhu kuzosiza ukuthuthukisa lawo maqembu emisipha okunzima ukuwakhulisa ngaphandle kwezisindo, kanye nokukhulisa amandla nokubekezela okuphelele.
