Yayin da lafiyar da ba ta dace ba ke ci gaba da karuwa a shahararru, tambayoyi da yawa suna ta taso game da kulake na karfe, katako na karfe, da kettlebells.
Yaƙin Karrarawa - Clubbells Vs Kettlebells Vs Karfe Maces
Ga yadda za mu kai hari kan wannan kwatance.Na farko, za mu rushe kowane kayan aiki, sa'an nan kuma za mu wuce, a cikin taƙaitaccen taƙaitaccen bayani, wanda ya fi dacewa dangane da burin ku.
Kettlebell - Menene Kettlebell?
Kettlebell ana yin ta ne daga simintin ƙarfe ko ƙarfe kuma an siffata shi zuwa ƙwallon da aka makala a sama.Yana kama da ƙwallo mai ƙarfi wanda ke da hannu a sama ko tukunyar shayi ba tare da tsiro ba.
WADANNE KYAUTA DARASI NA KETTLEBELL?
Kettlebell Swing babban motsa jiki ne don ƙarfafa jiki da ƙone mai mai yawa.Kettlebell Snatch da Tashi na Turkiyya suma shahararrun atisaye ne.Duk waɗannan darussan za su haɓaka ƙarfi mai ƙarfi a cikin hamstrings, glutes, core, da kafadu, kuma za su gina tsoka a waɗannan wuraren kuma.
Fa'idodin Horon Kettlebell:
• Babban haɗin gwiwa na ƙarfi da horo na sassauci.
• Ƙara sassauci da motsi ba tare da dogon riko ba.
Ƙarfin aiki ta hanyar ƙungiyoyi masu haɗaka.
• Yana gina babban ƙarfin tsoka
• Mai girma ga hypertrophy.
• Yana da sauƙi a jiki fiye da yawancin motsa jiki na ɗaga nauyi na gargajiya.
• Yana haɓaka juriyar tsoka.
• Mai girma don haɓaka ƙarfin riko (25+ dabaru dabaru waɗanda zaku iya amfani da su).
• Yana aiki da kwanciyar hankali da kyau.
• Haɓaka bajintar wasan motsa jiki ta hanyar horar da ƙwallon ƙafa da kuma horo na bai ɗaya.
• Kettlebell HIIT motsa jiki
Amfanin Bayan Jiki:
• Yana da daɗi kuma yana ba da bambanci mai kyau daga al'ada, musamman ga waɗanda suka daɗe suna yin nauyi na gargajiya.
• Mai tanadin sararin samaniya, wanda ya sa ya zama mai girma ga gyms na gida.
• Kayan aiki ne mai ɗaukar hoto, duk-in-daya.
Menene Karfe Mace?
Itacen karfe, ko macebell kamar yadda kuma aka sani, an samo shi daga wani tsohon makami.Kwallo ce mai tsayi madaidaiciya madaidaiciya (aka lever) wanda aka yi masa walda.Kyakkyawar sandar ƙarfe za ta yi ƙulli a hannun don ƙarin riko.Mace na karfe yana da rabo marar daidaituwa, tare da yawancin nauyin yana cikin ball (ko kai) na mace.
Yaya Ake Amfani da Mace Karfe?
Ana amfani da sandar karfe ta hanyoyi daban-daban don daidaita yanayin jiki, kuma yana da amfani musamman ga ƙarfin sama.Koyaya, babban kuma mafi kyawun amfani shine don horarwar kinesthetic (ma'auni, daidaitawa, kwanciyar hankali da wayar da kan jiki) da ƙungiyoyi masu yawa (musamman madaidaicin ƙungiyoyin juyawa) godiya ga rarrabawar nauyin da bai dace ba, wanda ke haifar da rashin jin daɗi, ɗaukar nauyi.Yawancin 'yan wasa suna amfani da mace a zamanin yau, musamman ma'aikatan NFL da MMA.
Menene Mafi kyawun Motsa Jiki na Karfe Mace?
Babban darasi shine 360s da 10 zuwa 2s, waɗanda manyan darasi ne don ƙarfin ainihin ƙarfi & kwanciyar hankali, ƙarfi & kafaɗun hannu, da murkushe ƙarfin riko.A zahiri akwai hanyoyi marasa adadi da za a iya amfani da sandar don kai hari ga dukkan sassan jiki ta hanyar motsi na fili, wanda shine ainihin kyawun wannan kayan aikin horarwa na ban mamaki.
Amfanin Koyarwar Karfe Mace:
Yana haɓaka ƙarfi, ƙarfi, da kafaɗun hannu.
Yana haɓaka ƙarfin murkushewa.
Yana aiki stabilizer tsokoki kamar babu sauran.
Kayan aiki na ƙarshe don aiki ta hanyar jiragen sama masu yawa na motsi.
Yana ƙara ƙarfin jujjuyawa da mamaki.
Yana inganta kwanciyar hankali ninki goma.
Mai girma don daidaitawa da daidaitawa.
Fantastic don metabolism, motsa jiki na HIIT.
Yana haɓaka juriyar tsoka da ƙarfi ta musamman, hanya mai daɗi.
Horar da jiki ta hanyar bai-daya, rashin daidaituwa, wanda shine cikakken nau'in horo ga 'yan wasa.
Yana inganta lafiyar haɗin gwiwa sosai.
Ƙungiyar Karfe - Menene Ƙungiyar Karfe?
Kulab ɗin karfe, ko kararrawa kamar yadda aka sani da alamar kasuwanci, wani tsohon makami ne wanda ya juya kayan aikin motsa jiki mai ƙarfi.Yana ɗaukar siffa a cikin abin da ya yi kama da fil ɗin bowling ko kulab ɗin juggling.Sojoji da ’yan kokawa ne suka fara amfani da shi azaman kayan aikin kwantar da hankali a tsohuwar Farisa.Waɗannan kulake na asali sun kasance masu nauyi sosai kuma suna da matuƙar amfani don haɓaka ƙarfi da ƙarfin kafada da ƙarfin juzu'i, wanda ke da fa'ida musamman ga ƴan kokawa - tunanin kokawa da jefa mutane a kafaɗunku.
Yaya Ake Amfani da Ƙarfe?
An ƙera kulake na ƙarfe don juyewa da motsi.Dangane da nauyin nauyi, ana iya amfani da su don gyaran gyare-gyare da gyaran gyare-gyare (ƙungiyoyin ƙarfe masu sauƙi) ko juyawa da ikon kafada (mafi girman kulake na karfe).Mutane da yawa suna horar da kulake na karfe ta hanyar amfani da kulake na karfe guda biyu a lokaci guda, ko dai a cikin haɗin gwiwa ko kuma musanyawa.Babban kayan aiki ne ga mayaƙan MMA yayin da yake haɓaka ƙarfi da ƙarfi da ƙarfin hannu, wanda ke zuwa da amfani lokacin faɗo (tun da aka yi niyya).
Menene Mafi Kyawun Atisayen Klub ɗin Karfe?
Bugu da ƙari, ana amfani da kulake masu sauƙi don gyarawa ko kuma ga mutanen da ke farawa da kulake na karfe kuma suna son koyon motsi cikin aminci DA kulake masu nauyi na ƙarfe suna ba da wasu fa'idodi ga 'yan wasa masu kyau.Koyaya, ƙungiyoyin sun ɗan yi kama da juna.Juyawa biyu da hannu ɗaya (gaba-baya-gaba & baya-zuwa waje), jujjuyawar gaba da baya, ko jujjuyawar gefe.
Fa'idodin Motoci na Ƙarfe:
Rehab da prehab.
Ƙarfin juyawa da kwanciyar hankali.
Ƙarfin kafada da ƙarfi.
Kinesthetic horo.
Riko da ƙarfin hannu.
Lafiyar nama da haɗin gwiwa.
Horon motsi mai tsari da yawa.
Dukansu ukun suna da ƙarfi, ƙaƙƙarfan al'ummomi masu ƙwazo, masu taimako da maraba.
Dukkansu suna da matuƙar dorewa.An yi su daga karfe bayan duk.
Kowannensu yana da fa'ida don haɓaka wasan motsa jiki.
Yana inganta rashin daidaituwar tsoka (musamman sandar karfe).
Me yasa ake siyan Kettlebells?
Kettlebell shine mafi kyawun zaɓi idan kuna neman kayan aikin horo tare da babban fifikon:
Gina tsoka
Horon juriya (jirewa na tsoka da ƙarfi)
Horon metabolism
Kettlebell babban zaɓi ne ga waɗanda ke neman abin da ke sama.Koyaya, kuna buƙatar adadin kettlebell masu yawa don ƙalubalantar kanku da cim ma abubuwan da ke sama yadda ya kamata.Kuna buƙatar kettlebells masu nauyi da nauyi dangane da motsa jiki da tsokoki da kuke niyya.
Idan kawai kuna neman ƙona kitse, yanayin yanayin rayuwa wato, zaku iya tserewa da kettlebell ɗaya mai matsakaicin nauyi don motsa jiki kamar kettlebell swings, wanda yake da kyau don kiyaye ƙimar zuciyar.
Me yasa siyan Karfe Maces?
Mace karfe shine mafi kyawun zaɓi idan kuna neman kayan aikin horo tare da babban abin da aka fi mayar da hankali akan:
Kinesthetic horo ((sanarwar jiki, daidaituwa, daidaitawa)
Ƙarfin kafada da ƙarfi
Motsin kafada
Riko da ƙarfin hannu
Ƙarfin jujjuyawar (kafaɗa da cibiya)
Ƙarfafa tsokoki masu ƙarfi
Kwanciyar kwanciyar hankali
Inganta matsayi
Kwayoyin cuta
Yin aiki a cikin jiragen sama masu yawa na motsi
Jimlar Ayyukan Jiki
Kamar yadda duk zaɓuɓɓuka guda uku suna da fa'idarsu don wasan motsa jiki, yana da wuya a faɗi wanda shine "mafi kyau".
Koyaya, idan kuna neman haɓaka wasan ku ta fuskar daidaito da daidaitawa, sandar ƙarfe ita ce mafi kyawun zaɓi, saboda yin motsa jiki tare da nauyi mai nauyi da dogon lefa zai ƙalubalanci daidaiton ku da daidaitawa akan lokaci.Yana da asali na motsa jiki na tushen horo akan steroids (ɓangare + diyya).
Itacen karfen shima yana da ban mamaki domin zaku iya karuwa ko rage wahala da sandar karfe daya kacal.Dogon matakin (ko rike) yana ba ku damar ragewa ko ƙara wahala ta hanyar shaƙe sama ko ƙasa akan mace, bi da bi.Wannan yana ba ku damar ƙalubalantar kanku a matakan wahala daban-daban don kowane motsa jiki da kuka yi duka tare da kayan aiki ɗaya.Yana da amfani musamman don ƙãra wahala dangane da adadin nauyin da aka kashe.
A ƙarshe, mun yi imanin sandar ƙarfe ta fi dacewa ta fuskar motsa jiki.Kuna iya horar da ta cikin dukkan jirage uku na motsi tare da atisaye daban-daban marasa adadi.Ƙimar motsa jiki ba ta da iyaka.Kayan aiki ne mai ban sha'awa don gyarawa da prehab da cikakken kwandishan jiki da HIIT.Bugu da ƙari, yana da kyau a cikin cewa za ku iya amfani da shi azaman sledgemammer ma - kashe zuciyar ku kuma ku sami fa'idodin horo na kwantar da hankali na rayuwa.
Me yasa ake siyan Ƙungiyoyin Karfe?
Gidan karfe yana da fa'ida da yawa iri ɗaya ga sandar karfe, duk da cewa ba ta da yawa ta fuskar sauye-sauyen wahala da yawan atisayen da za a bi.
Ƙungiyar karfe zai zama mafi kyawun zaɓi idan kuna neman kayan aikin horo tare da babban abin da ya fi mayar da hankali:
Gyaran kafada da prehab
Ƙarfin juyawa
Motsin kafada
Riko da ƙarfin hannu
Inganta matsayi
Gina ƙarfi stabilizer tsokoki
Kwanciyar kwanciyar hankali
Mun yi imanin cewa kulab ɗin karfe shine da gaske mafi kyau idan ya zo ga gyarawa da lokacin prehab.
Lokacin aikawa: Mayu-20-2023