Izinto eziluncedo kunye nezingeloncedo zekettlebelluqeqesho, uya kuqonda emva kokuyifunda.Ii-kettlebells zizinto eziqhelekileyo zezixhobo zokuzilolonga ezinokusinceda siphucule ngokukhawuleza amandla omzimba wethu, ukunyamezela, ukulinganisela kunye nokuguquguquka.Xa kuthelekiswa needumbbells, umahluko omkhulu phakathi kwezi zimbini liziko elahlukileyo lomxhuzulane.Ukusetyenziswa kwee-kettlebells kunokusinceda siqinise ngokufanelekileyo imisipha ye-trunk, amalungu aphezulu nangaphantsi ngexesha lokuzilolonga.
Iingenelo kunye nokungalunganga koqeqesho lwe-kettlebell
1. Yandisa amandla okubamba Kuba ngexesha loqeqesho lwekettlebell, udinga amandla esandla sakho ukuze ubambe isiphatho sekettlebell, kwaye uya kuphinda usebenzise amandla okubambelela kunye namandla engalo xa uphakamisa isandla sakho.kettlebell, ngoko ke ukuqeqeshwa kwe-kettlebell kunokomeleza amandla okubamba isandla ukuya kwinqanaba elithile.
2. Yomeleza amandla okuqhuma komzimba Ukuzivocavoca rhoqo kubaluleke kakhulu kuthi.Ukuba amandla ethu akaphucuki, asiyi kuqhubela phambili ekusebenzeni kwethu.Enyanisweni, amandla ethu okudubula nawo anokuphuculwa ngokuzilolonga esiwufumeneyo.Nangona i-kettlebell incinci, kulula kakhulu ukunceda wonke umntu ukuba aphucule amandla akhe eembaleki ngokwenza umthambo.Ngokuhamba kwexesha, izihlunu nazo zinokusetyenziswa ngakumbi.
3. Ukuphucula ukuzinza ngokubambisana kwegxalaba Kuqeqesho lwe-kettlebell, kukho iintshukumo ezifana nokutyhala ngokuthe nkqo kunye nokuphakamisa intloko.Xa usenza ezi ntshukumo, amahlombe kufuneka asebenzisane, ngoko ke amahlombe kufuneka abe nokuzinza okulungileyo kunye nokuhamba.Emva kokuzama ukuzivocavoca ngakumbi, ukuzinza phakathi kwamagxa kunye namandla emisipha ejikelezayo kuya kuphuculwa ngokufanelekileyo.
4. Ukulungelelanisa imisipha yomzimba Eyona nto ibonakalayo yekettlebell yi-asymmetry yeziko kumacala omabini.Ke ngoko, kwinkqubo yoqeqesho, ukwenzela ukuba intshukumo izinze ngakumbi kwaye igudileyo, umzimba uya kudibanisa amaqela emisipha kwiindawo ezahlukeneyo ukuncedisa, kwaye kwangaxeshanye, uya kuqeqesha iqela ngalinye lemisipha ukwenza umzimba ube namandla umlinganiselo othile.
5. Yomeleza amandla okuthintela ukujikeleza kwe-trunk.Uqeqesho lwe-Kettlebell ngokusisiseko lujikeleza ukunyakaza okujikelezayo, njengokuxhasa unilateral, ukuphakamisa ngaphezulu kwentloko, kunye nokutyhala ngaphezulu kwentloko.Ezi zenzo zinokuthi zibangele ukungalingani kwibar yebhalansi.Ngokusebenzisakettlebelluqeqesho, sinokuqhubeka nokusebenzisa amandla ethu "ozinzo lwe-trunk" kunye "ne-anti-rotation".
Ixesha lokuposa: Jul-21-2023