I-Kettlebell iyimishini yezemidlalo esebenzayo, elula futhi engabizi kakhulu. Uma kungenakwenzeka ukuthi usebenze nge-barbell efulethini elincane, khona-ke ukuzivocavoca ngezisindo ekhaya kuyindlela eyamukelekayo yokuqeqeshwa okuzimele. Ngosizo lwalawa magobolondo, ungakwazi ukumpompa ngempumelelo wonke amaqembu emisipha futhi uhlukanise ngempumelelo ukuqeqeshwa.
Inkinga okungahle kube nayo nje kuphela ukuthi kudingeka izisindo ezahlukahlukene zokuqeqeshwa okulungile. Isibonelo, ukuzivocavoca emilenzeni nasemuva - 24 noma 32 kg, nasemahlombe nasezingalweni - 8 noma 16.
Okulandelayo, sizohlaziya ngokuningiliziwe izivivinyo zeqembu ngalinye lemisipha.
Imisipha ye-Pectoral
Ukucindezela kwebhentshi
Uma unebhentshi, lokho kuhle. Uma ingekho, ungazama ukubeka izihlalo eziningana zilandelana noma usebenzise okunye ukwesekwa okufanayo, into esemqoka ukuthi kufanele izinze.
Esikhathini esizayo, le nqubo cishe ayihlukile kumshini ojwayelekile webhentshi wama-dumbbells:
- Isikhundla sokuqala (i-IP) silele phansi, kuhlanganiswa amahlombe, imilenze ihlale ngokuphepha phansi. Izandla ezine-kettlebells ziqondiswa futhi zingaphezulu kwesifuba. Ukubanjwa kusezandleni zezibambo, amagobolondo alengi ezinhlangothini, kodwa ngasekhanda.
- Ngenkathi uhogela, udinga ukwehlisa izingalo zakho kancane, kuyilapho izindololwane zakho ziya ezinhlangothini eziqondane nomzimba, futhi ungacindezeli umzimba. Ukujula kufanele kukhululeke, ngokuya ngokwelula kwakho, asikho isidingo sokwenza ngobuhlungu.
- Njengoba ukhipha, khama izinsimbi phezulu ngomzamo onamandla wemisipha ye-pectoral. Kungcono ukungavuli izindololwane ekugcineni - ngale ndlela isifuba sizoshuba kuyo yonke indlela.
Uma une-kettlebell eyodwa kuphela etholakalayo, ungacindezela ngezandla ngenye, noma uyithathe ngezansi ngezandla zombili ngasikhathi sinye. Konke kuya ngesisindo sakhe nezinkomba zakho zamandla.
Ukucindezela kwebhentshi phansi
Uma ungenalutho ongakwenza ngalo ibhentshi, okunye ukucindezela phansi. Umehluko omkhulu lapha kuzoba yi-amplitude encane, enciphisa kancane ukusebenza kokuvivinya umzimba. Le nqubo iyafana, yimilenze kuphela egobeke kangcono emadolweni ukuze ithole ukusekelwa okungcono:
© ifitos2013 - stock.adobe.com
Lokhu kuvivinya umzimba kungenziwa nangesandla esisodwa:
© giancarlo501 - stock.adobe.com
Enye inketho yokwenza okuthokozisayo ukucindezela ibhentshi izinsimbi ezimbili phansi ngokushintshana. Wawacosha womabili amagobolondo ngasikhathi sinye, kodwa ungawakhanyi ndawonye, kodwa kuqala ngesandla sakho sobunxele, bese ngesandla sakho sokudla. Kulokhu, umzimba ungaphakanyiswa kancane ngokulandela isandla esisebenzayo:
Ama-push-up kaKettlebell
Lolu hlobo lwe-push-up lwandisa ububanzi bokunyakaza, okukuvumela ukuthi welule kangcono futhi usebenze isifuba.
Le ndlela imi kanje:
- Beka ama-kettlebells amabili ebanzi kunamahlombe akho. Ngasikhathi sinye, izibambo zazo kufanele zihambisane nomzimba.
- Thatha indawo ethambekele, lapho izandla zibamba khona izibambo zamagobolondo.
- Njengoba uhogela, yehla uphansi ngangokunokwenzeka njengoba ukwelula kwakho kukuvumela.
- Njengoba ukhipha umoya, khuphukela endaweni yokuqala ngokunyakaza okunamandla. Kungcono ukungavuli izingalo zakho kuze kube sekugcineni, ngokushesha uqhubekele ekuphindaphindeni okulandelayo.
© chrisgraphics - stock.adobe.com
Uma usaqala futhi wesaba ukungayibambi i-kettlebell ngalokhu kubamba, sebenzisa inketho elandelayo:
© nastia1983 - stock.adobe.com
Inketho yabasubathi abaphambili - ukusukuma kwengalo eyodwa:
© nastia1983 - stock.adobe.com
Ima eceleni
Lokhu kungukuzivocavoca okusebenza ama-pecs akho, ama-triceps, nama-lats. Ngaphezu kwalokho, umthwalo usatshalaliswa ngale ndlela. Igobolondo elilodwa lizokwanela.
Kwenziwa kahle ebhentshini eliqondile; isihlalo noma isitulo nakho kufanelekile lapha, ngoba lapha ukuxhaswa kudingeka kuphela kumhlane ongaphezulu.
Ngenkathi yokubuyisa izingalo, azidingi ukugoba ukuze umthwalo ungangeni kuma-triceps. Zama ukukwenza kokubili ukwehla nokwenyuka kancane nangaphansi kokulawula, ugxile emisipheni yesifuba.
Emuva
Ukufa
I-classic deadlift ingenziwa nge-kettlebell eyodwa noma ezimbili. Lokhu kungukuzivocavoca okuyisisekelo okunamandla okuthi, ngaphezu kwemisipha yangemuva, isebenzise i-quadriceps.
Inqubo eyodwa ye-kettlebell:
- Yima phambi kwe-projectile - iphakathi kwemilenze ezingeni lezinzwani, imilenze uqobo ihlukaniswe ububanzi behlombe.
- Hlala phansi, uncike phambili, bese ubamba i-kettlebell ngesibambo ngezandla zombili.
- Ngenkathi uvula imilenze yakho futhi uqondisa umhlane wakho, khuphukela endaweni yokuqala. Awudingi ukugoba ubheke emuva - vele ume uqonde. Into ebaluleke kakhulu ukuthi ingemuva akufanele lishaywe ezindaweni ezinama-lumbar ne-thoracic kulo lonke lolu hambo.
- Yenza impinda elandelayo, wehlise igobolondo phansi, kodwa ungalithinti.
© Mihai Blanaru - stock.adobe.com
Endabeni yezisindo ezimbili (ukukhulisa isisindo esisebenzayo), inqubo icishe ifane. Kulesi simo kuphela abazoma ezinhlangothini zemilenze:
© antic - stock.adobe.com
Bent over row
Ungacabanga futhi ngezinketho eziningana lapha. Okwakudala - ukubulawa ngesandla esisodwa. Ungancika ebhentshini, kusofa noma kunoma iyiphi enye into efanayo (kunconywa ukuthi ayithambile kakhulu).
Le ndlela imi kanje:
- Yima ohlangothini lokusekelwa, ngokwesibonelo, ngakwesokunene sakho. Ncika kuso ngesandla sakho sobunxele umlenze wakho wesobunxele ugobile. Beka omunye umlenze emuva kancane eceleni, ukugoba kancane emadolweni, ukwesekwa kufanele kuthembeke.
- Thatha i-kettlebell ngesandla sakho sokudla. Qondisa umzimba wakho - kufanele uhambisane phansi. Isandla esine kettlebell silenga phansi. Lesi isikhundla sokuqala.
- Njengoba ukhipha, ngemizamo yemisipha yangemuva, donsela i-projectile ebhande. Ngesikhathi esifanayo, indololwane ihamba nomzimba, icindezelwe ngokumelene nayo. Endaweni ephezulu, ungaguquka kancane ukuze ubukhulu bokunyakaza bube bukhulu ngangokunokwenzeka.
- Ngenkathi uhogela, yehlisa i-projectile phansi ngangokunokwenzeka ngaphandle kokuguqula umzimba, ngenkathi welula kahle amata, bese uqala ngokushesha ilifti entsha.
- Ngemuva kwalokho into efanayo kufanele iphindwe kolunye uhlangothi.
Uma ungenakho ukwesekwa okufanelekile, ungenza lo msebenzi ngaphandle kwakho. Ukuze wenze lokhu, umlenze wesobunxele uzodinga ukuthi ubekwe phambili, njengasemgodini, uphumule kuwo ngesandla sakho sobunxele bese ugobela phansi, kepha hhayi ukufana naphansi, kepha ukuphakama kancane:
Uma i-kettlebell inzima kakhulu ukudonsa ngesandla esisodwa, ungaphakamisa ngezandla zombili ngasikhathi sinye - kulokhu, ukunyakaza kuzofana nokudonsa ibha uye ebhandeni emthambekeni. Ngendlela efanayo, ungadonsa amagobolondo amabili ngasikhathi sinye.
Ama-triceps
Ukucindezela okungathathi hlangothi kwe-kettlebell bench press
Lokhu kuvivinya umzimba kufana nomshini ojwayelekile webhentshi okuxoxwe ngawo ngenhla. Kodwa-ke, ukugcizelelwa lapha kuma-triceps ngenxa yokubamba okuhlukile - amagobolondo adinga ukuthathwa ngokubamba okungathathi hlangothi, okungukuthi, izintende zizobukelana, futhi izinsimbi zizolenga ezinhlangothini. Kukhona futhi umehluko ekunyakazeni - lapho kwehliswa, izindololwane akufanele zisatshalaliswe, kodwa zigcinwe zisondele emzimbeni ngangokunokwenzeka. Phezulu, sivula izingalo zethu kuze kube sekugcineni. Kungenziwa kokubili ebhentshini (inketho oyithandayo) naphansi.
Uma kunegobolondo elilodwa vo, ungalicindezela ngezandla zombili ngasikhathi sinye, ubambelele ezansi futhi ungakhohlwa ngomkhondo ofanele wezindololwane:
Ukwelulwa kwezingalo ngemuva kwekhanda
Enye indlela yokushicilela yaseFrance. Nge-kettlebell, lokhu kuvivinya kulula kakhulu ukukwenza kunama-dumbbells, ngoba kulula ukuwubamba.
Le ndlela imi kanje:
- Sihlala ebhentshini, kusofa noma esihlalweni ngaphandle komhlane ophakeme. Phakamisa i-projectile phezu kwekhanda lakho nganoma iyiphi indlela elula futhi uyibambe ngezandla zombili ngesibambo ukuze ilenge emuva.
- Ngenkathi uhogela, yehlisa ngobumnene, ugobise izingalo zakho. Qiniseka ukuthi izindololwane zakho aziqhelelene kakhulu. Futhi, qaphela ukuthi ungashayi ikhanda lakho.
- Njengoba ukhipha, sivula izingalo zethu ziye endaweni yazo yasekuqaleni.
Ukuzivocavoca kungenziwa ngenkathi umile, kepha kukhululeke kakhulu ukugcina ibhalansi ngenkathi uhleli.
© Photocreo Bednarek - stock.adobe.com
Uma kulula kakhulu kuwe, ungenza izandiso ngesandla esisodwa:
© Ocskay Maka - stock.adobe.com
Ama-kettlebell push-up anezingalo ezincane
Ama-push-up angenziwa futhi ngokugcizelela ama-triceps kunemisipha ye-pectoral. Ukuze senze lokhu, sihlukanisa amagobolondo ngobubanzi behlombe, futhi lapho kwehliswa asiphakamisi izindololwane zethu, kodwa sizigcine zisondele emzimbeni ngangokunokwenzeka. Nweba izindololwane ekugcineni ekuphindaphindeni ngakunye.
© gpointstudio - stock.adobe.com
Ama-biceps
Ama-curls engalo
Njengengxenye yokusebenza ekhaya, lokhu kuyindlela yokuzivocavoca eyinhloko ye-biceps. Kwenziwa kanjena:
- Sukuma uqonde, izinyawo zihlukaniswe ububanzi behlombe, amagobolondo ezandleni ezehlisiwe.
- Kunezinketho zokubamba. Okokuqala ukubambelela kokungathathi hlangothi lapho izintende zibhekene. Kulokhu, lapho uphakamisa, udinga ukuphakamisa isandla - usisombulule emzimbeni ukuze isisindo silengele phambi kwesandla. Inketho yesibili ukuqala ukubamba ngokubamba okunjalo ukuze izintende zibheke kude nomzimba, futhi ngesikhathi sokuphakamisa, zingaguquki ukuma kwezandla. Zombili lezi zinketho zilungile, kunconywa ukuthi ukuzishintshe kusuka ekuvivinyeni ukuya ekuvocavoceni.
- Njengoba ukhipha umoya, goba izingalo zombili, uphakamisa amagobolondo emahlombe akho (ungaphakamisa futhi eyodwa ngasikhathi, kepha ngale ndlela ama-biceps azothola isikhathi sokuphumula). Qaphela ukuthi ungasizi umzimba ujike, futhi ungadonsi izindololwane zakho phambili - kufanele zilungiswe. Uma ingasebenzi, khona-ke uthathe isisindo esiningi kakhulu futhi udinga ukusinciphisa noma ukuphakamisa i-kettlebell eyodwa ngezandla zombili ngasikhathi sinye.
- Ngenkathi uhogela, yehlisa kancane amagobolondo, kodwa ungaluli izingalo zakho ekugcineni, gcina ama-biceps akho elayishwa ngaso sonke isikhathi.
© nastia1983 - stock.adobe.com
Inketho ngokuphakamisa i-kettlebell eyodwa ngezandla ezimbili:
© Nomad_Soul - stock.adobe.com
Ungenza nokuzivocavoca umzimba kuqala ngesandla esisodwa (konke okuphindaphindwayo), bese kuthi ngesesibili:
© Nomad_Soul - stock.adobe.com
I-flexion egxilile
Ngisho nethuba lokukhohlisa alifakiwe lapha, ama-biceps asetshenzelwa wedwa, ngakho-ke isisindo sokusebenza sizoba sincane.
Le ndlela imi kanje:
- Hlala kunoma yikuphi ukusekelwa okunethezeka, usakaze imilenze yakho ngokubanzi futhi uyiqinise phansi.
- Thatha i-kettlebell ngesandla esisodwa, phumuza indololwane ethangeni lomlenze onegama elifanayo.
- Njengoba ukhipha umoya, phakamisa i-projectile, ugobe ingalo yakho. Gcina indololwane yakho okhalweni.
- Ngenkathi uhogela, yehlisa ingalo yakho ngendlela elawulwayo, ngaphandle kokuyigoqa kuze kube sekugcineni, bese wenza ukuphindaphinda okulandelayo ngokushesha.
- Yenza ukuzivocavoca kwesinye isandla.
© akhenatonimages - stock.adobe.com
Phindela emuva ama-curls curls
Le nketho isebenza nge-brachialis (etholakala ngaphansi kwe-biceps) kanye nemisipha ye-brachioradialis. I-hypertrophy yabo ayibalulekile kangako ezingalweni ezinkulu, yingakho ama-curls ama-reverse or hammer grip kumele afakwe ohlelweni.
Le nqubo ifana nama-curls ajwayelekile, kuphela kulokhu ukubamba kuzoba okuqondile, okungukuthi, izintende zibheke emuva. Lokhu kuzokwenza kube nzima ukuphakamisa amagobolondo, ngakho-ke thatha isisindo esincane. Ungenza zombili ngasikhathi sinye ngezandla zombili, futhi ngokunye.
© ifitos2013 - stock.adobe.com
"Izando"
Lawa amajika afanayo, kuphela ukubambelela okufanele kungathathi hlangothi kulo lonke ukuzivocavoca - izintende ziyabukana:
© ifitos2013 - stock.adobe.com
Amahlombe
Ukuma kwabezindaba bebhentshi
Ukuzivocavoca okuyisisekelo okubandakanya yonke imishayo emithathu ye-deltoid, yize umthwalo omkhulu uwela ngaphambili. Kungenziwa ngezandla zombili ngasikhathi sinye, noma ngesandla esisodwa. Le ndlela imi kanje:
- Phonsa i-kettlebell (noma i-kettlebell) esuka phansi iye emahlombe akho nganoma iyiphi indlela elula. Sukuma ume uqonde, izinyawo zihlukaniswe ububanzi, awudingi ukugoba.
- Ngokukhipha umoya, ngomzamo we-deltoid, qondanisa izingalo zakho ngamagobolondo ngaphezu kwekhanda lakho, ngenkathi ungahlali phansi noma ugoqe umhlane. Ukunyakaza kufanele kwenziwe kuphela emahlombe nasezindolwaneni zamalunga - lokhu ngumehluko omkhulu phakathi kokucindezela kwebhentshi kanye ne-shvung.
- Njengoba uhogela, yehlisa kancane amagobolondo emahlombe akho.
© Mihai Blanaru - stock.adobe.com
Kukhona inketho enzima kancane - cindezela i-kettlebell eyodwa, uyibambe ngezansi. Kuzodinga umzamo owengeziwe ukugcina i-projectile ibhalansi futhi kuzosebenza imisipha eqinisayo. Udinga ukuthatha isisindo esincane.
© ifitos2013 - stock.adobe.com
Chin ukudonsa
Lokhu futhi kungukuzivocavoca okuyisisekelo, lapha ukugcizelelwa komthwalo kungashintshelwa kugongolo olungaphambili noma oluphakathi:
- Uma uthatha i-kettlebell eyodwa ngezandla zombili bese uyidonsela esifubeni sakho esingenhla, ushaya ama-deltas angaphambili nezicupho.
© ifitos2013 - stock.adobe.com
- Uma uthatha amagobolondo amabili bese uwaphakamisela kude kude komunye nomunye (cishe ngobubanzi behlombe), kusebenza imishayo emaphakathi. Kulokhu, ukuphakama kokuphakamisa kuzoba ngaphansi kancane.
Lezi zinketho zingenye indlela yokubamba okuncane futhi okubanzi okudonswa esilevini, ngokulandelana.
Swing kettlebells
Lo msebenzi uhlukanisiwe futhi ufana ngokuphelele ne-dumbbell swing. Futhi ungashintshela phambili kugongolo olungaphambili, jika ezinhlangothini uye maphakathi nasezinhlangothini ngokuthambekela ngemuva. Iphuzu elibalulekile - kuzodingeka izinsimbi ezilula lapha, cishe i-8 kg. Abasubathi abaqeqeshwe ngokwanele kuphela abakwazi ukwenza ukunyakaza okunjalo, noma ngabe bane-16 kg.
Inketho kuphela lapho ungathatha igobolondo elilodwa ngezandla zombili ukujikela phambili:
© Vitaly Sova - stock.adobe.com
Imilenze
Isikwele seGoblet
Uhlobo lokuqala lwe-squat lugxila kuma-quadriceps. Futhi, umthwalo omuhle uya emisipheni ekhazimulayo. Izintambo, amathole, izixhumi zomgogodla kanye ne-abs zisebenza njengeziqinisi.
Le ndlela imi kanje:
- Thatha i-kettlebell ezinhlangothini ngezandla zombili, ume mpo, imilenze yakho ibanzi kancane kunamahlombe akho, amasokisi akho abheka kancane ezinhlangothini.
- Ngaphandle kokushintsha ithambeka leqolo noma lokuzingela, hlala phansi ukuze izinkalo zakho zakhe i-engeli ebukhali ngomlenze ongezansi, okungukuthi, ngaphansi kokufana. Ngasikhathi sinye, zama ukugcina amadolo akho phambi kwamasokisi akho.
- Yima endaweni yokuqala, ungahlanganisi amadolo akho lapho uphakamisa. Musa ukunweba imilenze yakho kuze kube sekugcineni, qala ukuphindaphinda okulandelayo ngokushesha.
Ukuhluka kwalokhu kuvivinya umzimba kungabizwa ngeskweleti esine-kettlebell ezingalweni ezeluliwe. Lapha, kungenzeka ukuthi kube lula kuwe ukuthola ibhalansi, kepha kunzima ukubamba i-projectile - kuphela inqwaba yangaphambili yama-deltoids esebenza kulokhu.
© georgerudy - stock.adobe.com
Abadlali abanesipiliyoni bangenza ukunyakaza ngamabhele amabili, ngaleyo ndlela bandise umthwalo emilenzeni.
Ama-Plie squats
Lapha, umthwalo ushintshelwa kwimisipha ye-adductor yethanga (ingxenye yangaphakathi), kanye nemisipha ekhazimulayo. Ama-Quadriceps nawo ayasebenza, kepha angaphansi.
Amakhono:
- Beka izinyawo zakho zibanzi kakhulu kunamahlombe akho, bese uphendulela izinzwane zakho ezinhlangothini. I-projectile isezandleni phansi, kuzoba lula ukuyibamba lapha.
- Njengoba uhogela, yehlisa kancane, njengokungathi uhleli esihlalweni. Ngasikhathi sinye, amadolo abheka ohlangothini olufanayo namasokisi, angawahlanganisi.
- Yehlela ekujuleni okunethezekile futhi, lapho uphuma, qala ukuphakamisa, welula amadolo akho kanye namalunga we-hip. Futhi, qiniseka ukuthi ingemuva alizungezi, futhi amadolo awahambi ngemuva kwamasokisi.
© Vitaly Sova - stock.adobe.com
Ukwenza ubunzima bokuzivocavoca, ungathatha i-kettlebell esandleni ngasinye.
Izikwele emlenzeni owodwa
Elinye igama lokuzivocavoca "isibhamu". Kulokhu, yenziwa ngezisindo - i-kettlebell, okumele ibanjwe ezingalweni zolulelwe phambili. Akufanelekile abaqalayo, kepha kubagijimi abanesipiliyoni ukunyakaza okuhle kakhulu okukuvumela ukuthi upompa kahle imisipha yemilenze nezinqe, kanye nokuthuthukisa ukuhlangana kanye nobuchule.
© ifitos2013 - stock.adobe.com
Ukuzijwayeza ukuzivocavoca umzimba, okokuqala kudingeka ufunde ukuthi ungayenza kanjani kahle i-squat ejwayelekile, bese ngomlenze owodwa ngaphandle kokuthwala (ungahlala kusofa noma ubambe ukusekelwa ngesandla esisodwa) bese uqhubeka nenketho enzima kakhulu.
Amaphaphu we-kettlebell
Ama-Lunge awukuzivocavoca okuhlukahlukene kwezomzimba ongezansi. Yilapho kusebenza khona ama-quadriceps, imisipha kanye nama-glutes. Ngasikhathi sinye, ingaphambili lethanga lisebenza kakhulu ngentambo ewumngcingo naphakathi, kanti ingemuva nokukhazimulayo - enebanzi.
Ngokuvamile, inqubo imi kanje:
- Thatha amagobolondo ezandleni zakho, ume mpo, imilenze ihlangane.
- Thatha igxathu eliya phambili ngonyawo lwakho lwesobunxele, zehlise phansi, cishe kuze kube yilapho idolo lakho langakwesokudla lithinta phansi. Awudingi ukuthinta - vele uye ekujuleni okujule kakhulu. Kulokhu, i-engeli phakathi kwethanga nomlenze ophansi wemilenze yomibili kufanele ibe ngama-degree angama-90.
- Buyela endaweni yokuqala bese ugoqa ngonyawo lwakho lokunene.
© djile - stock.adobe.com
Ama-kettlebells nawo angabanjwa ngaphezulu - lapha amahlombe nama-triceps azosebenza ngokungaguquguquki, futhi kule nguqulo kunzima kakhulu ukugcina ibhalansi, okuzoholela ekuxhumaneni kwemisipha ehlukahlukene yokuzinza.
© ifitos2013 - stock.adobe.com
Uma une-kettlebell eyodwa kuphela, ungenza umlenze ngamunye ngokwehlukana, ngenkathi ucindezela i-projectile ngesandla esifanayo njalo uma wehlisa, noma uhlale uwuphakamisile.
Izifiso zaseRomania
Ukuzivocavoca okuyisisekelo kwemisipha kanye ne-glutes. Kungenziwa nge-kettlebell eyodwa noma amabili - kuya ngokuqina komzimba.
Le ndlela imi kanje:
- Yima iqonde, izinyawo zihlukaniswe ububanzi behlombe, zigobile kancane, i-projectile ilenga ezandleni ezehlisiwe.
- Njengoba uhogela, goba phambili, ngenkathi ukunyakaza kungenxa yokususwa kwe-pelvis emuva. I-engeli ayiguquki emilenzeni. Ukujula kokutsheka kuncike ekunwebeni kwakho. Ngezansi, kufanele uzwe imisipha yakho iqina. Ingemuva akufanele ikhethwe ngokuphelele. Letha amahlombe akho ehlombe ndawonye bese ubheka ukuma komhlane wakho. Uma uqala ukusunduza amahlombe akho phambili noma ukugoba emuva engezansi, nciphisa isisindo.
- Njengoba ukhipha umoya, buyela endaweni yokuqala. Ukugcizelela umthwalo emisipheni yemilenze nezinqe, ungashumushi isifuba hhayi ngokuhambisa umzimba phezulu, kodwa kube sengathi usunduza phansi ngemilenze yakho bese unika isinqe phambili.
© nazarovsergey - stock.adobe.com
Cindezela
Konke ukuzivocavoca isisu okunesisindo akulungele abaqalayo abadinga kuqala ukufunda ukuthi bangakwenza kanjani kahle ngesisindo sabo bese bengeza kancane kancane.
Ukujija
Le nguqulo yakudala yama-crunches phansi, kuphela enezisindo ezingeziwe. Kuyinto elula kakhulu ukubamba igobolondo esifubeni ngezandla zombili. Ungakhohlwa ukuthi lapho usonta, awudingi ukudabula umhlane ongezansi phansi - kuphela ibhande lehlombe, ngenkathi uzungeza umgogodla futhi uxine abezindaba.
© ifitos2013 - stock.adobe.com
Phindela emuva ama-crunches
Le nguqulo esindayo yama-crunches abuyela emuva - lapho ungadonsi umzimba uye emilenzeni enganyakazi, kepha, kunalokho, phakamisa imilenze egobile, khipha izinqe bese uwaphakamisa, uqinisa ingxenye engezansi yomshini.
Izisindo zingabanjelwa lapha ezingalweni ezelulwe phambi kwakho:
© ifitos2013 - stock.adobe.com
Ibha eseceleni
Lapha, imisipha yesisu ye-oblique isivele isebenza kuma-statics. I-kettlebell ingabanjwa ngesandla samahhala ehlombe noma engalweni yelulelwe phezulu. Ungama emugqeni womabili endololwaneni nasengalweni eqondisiwe.
© ifitos2013 - stock.adobe.com
Ikhona kuzisindo
Ukuzivocavoca okuhle kakhulu kwemisipha ye-rectus abdominis. Le ndlela imi kanje:
- Beka amagobolondo ngobubanzi behlombe ukuze kuthi lapho uncika kuwo, izingalo zakho zibheke phansi.
- Hlala phakathi kwamagobolondo, welula imilenze yakho phambili, bamba ama-kettlebells, uqondise izingalo zakho. Kulokhu, isinqe kufanele sivele phansi.
- Phakamisa imilenze yakho ukuze kwakheke i-engela yama-degree angama-90 phakathi kwabo nomzimba, bese ubamba isikhathi eside ngangokunokwenzeka.
© grki - stock.adobe.com
Ukuzivocavoca okunzima
I-kettlebell ye-swing yaseRussia
Ukushintshwa kweRussia kungukuzivocavoca okudumile kwe-crossfit okuvela ekuphakamiseni i-kettlebell, lapho kusizwa khona. Kufana nokudlulisela phambili ngenkathi umile kuma-deltas angaphambili, kepha ukunyakaza uqobo kwenziwa kakhulu ngezinqulu nangemuva, hhayi ngamahlombe nezingalo.
© studioloco - stock.adobe.com
Kunezinketho eziningi zokwenza ukuguquka kweRussia, kungenziwa futhi ngezisindo ezimbili. Ukuzivocavoca umzimba kukhulisa kahle imisipha yebhande lehlombe, imilenze, iqolo elingaphansi, amandla okuqhuma omzimba ongezansi. Inketho enhle yabaqalayo okufanele bafunde inqubo yokunyakaza okuyinkimbinkimbi - ama-jerks, ama-shwungs, ama-pull, njll.
Ukuphakamisa kweTurkey nge kettlebell
Ukunyuka kweTurkey kuyisibonelo sokunyakaza okusebenzayo nokusebenza kahle. Yonke imisipha emzimbeni wakho isebenza ekuphakamiseni kweTurkey. Lokhu kuvivinya kuthinta nokuhamba kwamahlombe: uzokuqiniseka ukuthi uzinzisa ihlombe lakho ngokulijikeleza njengoba uqedela umsebenzi.
Naka i-nuance ebalulekile eqinisekisa ukuhlanzeka kwe-lift yaseTurkey: lapho uvuka, umzimba kufanele uqondiswe ngokuphelele, futhi ekugcineni nasekuqaleni kokuzivocavoca, i-projectile kufanele ithinte phansi.
© Mihai Blanaru - stock.adobe.com
I-kettlebell push
Ukuzivocavoca okufana nomshini omile, kepha kufaka phakathi usizo lomlenze. Futhi isetshenziselwa ukuphakamisa i-kettlebell ne-crossfit. Njengoba i-push ilula kunokucindezela ukubonga inqubo ehlukile, isisindo kufanele sibe ngaphezulu lapha, okuholela ekwandeni kwengozi yokulimala. Qaphela lapho ukhulisa isisindo sakho sokusebenza.
Inqubo emfushane yokucindezela umjikelezo:
- Phonsa i-kettlebell phezu kwehlombe lakho nge-jerk kusuka phansi.
- Yenza i-Push - hlala phansi kancane bese uqonde ngokushesha, ngenkathi uphonsa kakhulu isisindo phezulu.
- Khiya endaweni ephezulu umzuzwana, bese ubuyisela i-projectile ehlombe lakho, ugoqe kancane ngamadolo akho.
Ukuzivocavoca kungenziwa futhi ngamabhele amabili.
UKettlebell ungena emgodini
Lokhu kuvivinya umzimba kuvela nasekuphakamiseni i-kettlebell. Lapha kusebenza amahlombe, ama-trapeziums, kanye ne-extensors yomgogodla, imilenze nayo iyavuleka, kepha ngaphansi kwalokho lapho kwenziwa, ngokwesibonelo, i-kettlebell jerk isendaweni ehleli.
Le ndlela imi kanje:
- Beka i-kettlebell phambi kwakho izinyawo zakho zihlukaniswe ububanzi.
- Ncika egobolondweni ngenkathi ugoba imilenze yakho kancane. Ungazungezi umhlane wakho, gcina i-arch yangemuva kulo lonke umsebenzi.
- Thatha i-kettlebell, wenze i-swing encane emuva ngokushesha bese uqala ukuyiphakamisa, usiza umzimba nokhalo. Ingalo akufanele igobe futhi ivule - konke ukunyakaza kungenxa yemizamo ye-inertia ne-deltoid ne-trapezoidal.
- Phezulu, vala umzuzwana bese uqala ukwehlisa. Awudingi ukuyibeka phansi - vele ujike ubuye uvuke futhi.
© Mihai Blanaru - stock.adobe.com
Ukukhishwa (ama-thrusters)
UKettlebell uphonsa yisigaxa senkomishi ngokucindezela i-projectile ngaphezulu kwekhanda lakho ngasikhathi sinye nokuphakamisa.
I-projectile esendaweni yokuqala kufanele ibanjwe ngezandla zombili ezinhlangothini zesibambo ezingeni lesifuba. Imilenze - ububanzi behlombe buhlukanisiwe, amasokisi ahlukene kancane. Bese kuba nokugoba okujwayelekile kwemilenze lapho ucoboshisa kufana nezinqulu phansi (noma phansi kancane) nokuqhubeka nokuphakamisa, ngenkathi ngasikhathi sinye uqondisa izingalo ne-kettlebell. Khumbula ukugcina umhlane wakho uqonde futhi ungazingeli noma ugobe.
Umugqa weSquat
Inhlanganisela yama-squash squats ne-kettlebell idonsela esilevini. Ukuzivocavoca umzimba kukuvumela ukuthi usebenze ama-quadriceps, ama-deltas kanye ne-trapezius.
Inqubo yokwenza:
- Yima ngezinyawo zakho ububanzi behlombe bese ubamba isisindo ngesibambo ngezandla zombili.
- Ukugcina umqolo wakho uqonde, yenza isikwele njalo.
- Njengoba ukhipha umoya, qala ukuma ngamandla, kanti isisindo nge-inertia sizoqhubeka nokukhuphuka ngemuva kokuqondisa imilenze. Ngomzamo wama-deltas nezicupho, qhubeka nokunyakaza kwawo uye esifubeni esingenhla. Kulokhu, izindololwane kufanele zikhuphuke, ngaphezu kwezinga lezandla.
- Yehlisa izingalo zakho bese uqala kabusha.
© ifitos2013 - stock.adobe.com
Ukuhamba komlimi
Lokhu kuvivinya kuthuthukisa yonke imisipha yemilenze, kuqinisa ukubamba, imisipha yabezindaba nezingalo zisebenza kahle lapha. Le ndlela ilula - thatha izisindo ezimbili ezisindayo bese uhamba kancane ngezinyathelo ezimfushane. Ngasikhathi sinye, ungazungezi amahlombe akho, gcina umhlane wakho uqondile, futhi uhlanganise amahlombe akho ehlombe ndawonye.
Uma ungenayo indawo nhlobo, ungavele uthuthukise imisipha yakho yokubamba nengalo engaphambili ngokumane ubambe amagobolondo endaweni yawo. Izinga eliphambili kakhulu ukukhulisa ukushuba kwesibambo, isibonelo ngokusonga ithawula nxazonke.
© kltobias - stock.adobe.com
Kuningi okusazoshiwo ngokuzivocavoca ngakunye okuchaziwe, futhi akunasimo lapho okungenhla kungathathwa njengesiqondisi esiphelele. Cabanga lolu lwazi njengesiqalo sendlela entsha yokuqeqeshwa kwakho.
Izinhlelo zokuqeqesha zeKettlebell ekhaya
Okwabesilisa
Sizohlaziya izinhlelo ezimbili - zabaqalayo nabasubathi abanesipiliyoni. Kucatshangwa ukuthi unezisindo okungenani ezimbili zesisindo esifanayo. Ngokufanelekile, kufanele babe ngaphezulu (kwezisindo ezahlukahlukene) noma bagoqeke.
Ngakho-ke, okuyinkimbinkimbi yabaqalayo, okuhlanganiswe ngesitayela se-fulbadi, ekuzivocavoca ngakunye, kwenziwa okufanayo futhi kwenziwa yonke imisipha:
| Ukuzivocavoca kweKettlebell | Izindlela | Ukuphindaphinda |
| Isikwele seGoblet | 4 | 10-12 |
| Izifiso zaseRomania | 4 | 10-12 |
| Ama-push-up anezingalo ezibanzi | 5 | 12-20 |
| Umugqa Owodwa We-Arm Bent-Over | 4 | 10-12 |
| Umshini owodwa wokunyathelisa | 4 | 10-12 |
| Umugqa oya esilevini wamaketela amabili (uma esinda kakhulu, bese kuba munye) | 4 | 10-12 |
Ngakho-ke, udinga ukuzijwayeza izinyanga ezimbalwa. Ngakanani umuntu ngamunye. Othile udinga izinyanga eziyisithupha, kanti omunye, noma ngemuva kwezinyanga ezimbili, uzokwandisa kakhulu izisindo zabo zokusebenza bese eyeka ukuba nesikhathi sokululama.
Ngokuzayo, udinga ukushintshela ekuhlukaniseni. Kungathathwa futhi ngabasubathi abanolwazi oluningi okufanele baqeqeshe ekhaya. Isebenzisa ukwahlukaniswa okudala kube ngamaqembu emisipha ehambisanayo - isifuba + ama-triceps, ama-biceps emuva + nemilenze + emahlombe.
| Usuku 1 - isifuba kanye ne-triceps | ||
| Ukuzivocavoca nge-kettlebell | Izindlela | Ukuphindaphinda |
| Ukucindezela kwebhentshi noma umshini wokucindezela phansi | 4 | 10-12 |
| Ama-push-up anezingalo ezibanzi | 4 | 15-20 |
| Ima eceleni | 3 | 10-12 |
| Ama-push-up anezingalo ezincane | 4 | 15-20 |
| Ukwelulwa ngemuva kwekhanda ngezandla ezimbili ngenkathi uhleli | 3 | 12-15 |
| Usuku 2 - emuva, ama-biceps, i-abs | ||
| Ukuzivocavoca umzimba | Izindlela | Ukuphindaphinda |
| Ukufa | 4 | 10-12 |
| Isandla esisodwa sigobele ukugwedla | 4 | 10-12 |
| Ukuma kwengalo okusamile | 4 | 10-12 |
| Ama-curls esando sokuma | 3 | 10-12 |
| Ukujija | 3 | 10-15 |
| Phindela emuva ama-crunches | 3 | 10-15 |
| Usuku 3 - imilenze namahlombe | ||
| Ukuzivocavoca umzimba | Izindlela | Ukuphindaphinda |
| Amalebhu anezinsimbi ezisezandleni ezehlisiwe | 4 | 10-12 |
| Izifiso zaseRomania | 4 | 10-12 |
| Imigqa Yesikwele | 4 | 12-15 |
| Umshini owodwa wokunyathelisa | 4 | 10-12 |
| Shintshela ezinhlangothini | 4 | 12-15 |
| Shintshela ezinhlangothini emthambekeni | 4 | 12-15 |
Kwabesifazane
Ngokufanayo, kwabesifazane, sinikeza izinhlobo ezimbili zohlelo: zabaqalayo nabagijimi abanolwazi.
UFulbadi wabaqalayo:
| Ukuzivocavoca kweKettlebell | Izindlela | Ukuphindaphinda |
| Ama-Plie squats | 4 | 10-15 |
| Izifiso zaseRomania | 4 | 10-12 |
| Amalebhu anezinsimbi ezisezandleni ezehlisiwe | 3 | 10-12 |
| Isandla esisodwa sigobele ukugwedla | 4 | 10-12 |
| Umzila weKettlebell oya eChin | 4 | 10-15 |
| Ukuma kwama-kettlebell curls | 3 | 10-12 |
| Isandiso esivela ngemuva kwekhanda ngezandla ezimbili | 3 | 10-12 |
Hlukanisa abasubathi abanolwazi lokuqeqeshwa:
| Usuku 1 - ama-quads namahlombe | ||
| Ukuzivocavoca nge-kettlebell | Izindlela | Ukuphindaphinda |
| Isikwele seGoblet | 4 | 12-15 |
| Amalebhu anezinsimbi ezisezandleni ezehlisiwe | 3 | 10-12 |
| Izinhlekelele | 4 | 10-15 |
| Umshini owodwa wokunyathelisa | 4 | 10-12 |
| Imigqa Yesikwele | 4 | 12-15 |
| Usuku 2 - isifuba, emuva, izingalo | ||
| Ukuzivocavoca umzimba | Izindlela | Ukuphindaphinda |
| Ukucindezelwa kwengalo ebanzi | 4 | 10-15 |
| Isandla esisodwa sigobele ukugwedla | 4 | 10-12 |
| Ima eceleni | 3 | 10-12 |
| Ama-curls amile | 4 | 10-12 |
| Isandiso esivela ngemuva kwekhanda ngezandla ezimbili | 4 | 10-12 |
| Usuku 3 - imisipha, i-glutes, i-abs | ||
| Ukuzivocavoca umzimba | Izindlela | Ukuphindaphinda |
| Ama-Plie squats | 4 | 10-15 |
| Izifiso zaseRomania | 4 | 10-12 |
| Imigqa ebanzi ebanzi | 4 | 10-12 |
| Ukujija | 3 | 10-15 |
| Phindela emuva ama-crunches | 3 | 10-15 |
