Raws li qhov tsis sib haum xeeb tau nce ntxiv hauv qhov muaj koob npe, ntau cov lus nug tau tshwm sim txog cov koom haum steel, steel maces, thiab kettlebells.
Sib ntaus sib tua ntawm Tswb - Clubbells Vs Kettlebells Vs Steel Maces
Nov yog qhov peb yuav tawm tsam qhov kev sib piv no.Ua ntej, peb yuav rhuav tshem txhua yam khoom siv, tom qab ntawd peb yuav dhau mus, hauv cov ntsiab lus nrawm, qhov twg yog qhov zoo tshaj plaws nyob ntawm koj lub hom phiaj.
Kettlebell - Dab tsi yog Kettlebell?
Lub kettlebell yog tsim los ntawm cam khwb cia hlau los yog hlau thiab zoo li tus nyob rau hauv ib lub pob nrog ib tug kov rau saum.Nws zoo ib yam li lub pob hluav taws xob uas muaj qhov kov ntawm sab saum toj lossis lub teapot uas tsis muaj sprout.
KETTLEBELL EXERCISES yog dab tsi?
Kettlebell Swing yog ib qho kev tawm dag zog zoo rau lub cev thiab hlawv roj ntau.Kettlebell Snatch thiab Turkish Get Ups kuj yog qhov kev tawm dag zog nrov heev.Tag nrho cov kev tawm dag zog no yuav tsim lub zog loj hauv koj cov leeg pob txha, glutes, tub ntxhais, thiab lub xub pwg nyom, thiab yuav tsim cov leeg nqaij hauv cov cheeb tsam ntawd thiab.
Cov txiaj ntsig ntawm Kettlebell Training:
• Kev sib xyaw ua ke ntawm lub zog thiab kev ua haujlwm yooj yim.
• Ua kom yooj yim thiab txav mus los yam tsis muaj kev tuav ntev.
• Ua haujlwm muaj zog los ntawm kev sib xyaw ua ke.
• Nws tsim cov leeg nqaij muaj zog heev
• Zoo rau hypertrophy.
• Nws yooj yim dua rau ntawm lub cev dua li ntau cov kev tawm dag zog ib txwm muaj.
• Boosts nqaij endurance.
• Zoo rau kev txhim kho tuav lub zog (25+ cov txheej txheem tuav koj tuaj yeem ua haujlwm).
• Ua haujlwm ruaj khov zoo heev.
• Txhim kho kev ua kis las los ntawm kev cob qhia ballistic thiab unilateral.
• Kettlebell HIIT workouts
Cov txiaj ntsig dhau ntawm lub cev:
• Nws yog kev lom zem thiab muab qhov kev hloov pauv zoo ntawm cov qauv, tshwj xeeb tshaj yog rau cov neeg uas tau ua ib txwm nqa qhov hnyav rau lub sijhawm ntev.
• Qhov chaw txuag, uas ua rau nws zoo rau cov gyms hauv tsev.
• Nws yog ib qho khoom siv kev cob qhia txhua yam hauv ib qho yooj yim.
Dab tsi yog Steel Mace?
Ib tug hlau mace, los yog macebell raws li nws kuj paub, yog muab los ntawm ib tug ancient riam phom.Nws yog ib lub pob nrog ib tug ntev ncaj kov (aka lever) welded rau nws.Ib tug zoo steel mace yuav muaj knurled tuav ntawm tus kov rau ntxiv tuav txhawb.Cov hlau mace muaj qhov sib npaug ntawm qhov hnyav, feem ntau ntawm qhov hnyav yog nyob rau hauv pob (los yog lub taub hau) ntawm mace.
Yuav siv Steel Maces li cas?
Cov hlau mace yog siv ntau txoj hauv kev rau kev ua kom lub cev tag nrho, thiab nws yog qhov tshwj xeeb tshaj yog pab tau rau lub cev lub zog.Txawm li cas los xij, nws yog qhov tseem ceeb thiab siv tau zoo tshaj plaws yog rau kev cob qhia kinesthetic (sib npaug, kev sib koom tes, kev ruaj ntseg thiab lub cev kev paub) thiab kev txav ntau (tshwj xeeb tshaj yog cov kev hloov pauv ntawm cov tub ntxhais kawm) ua tsaug rau nws qhov hnyav tsis sib luag, uas ua rau muaj qhov txawv txav, offset hnyav load.Ntau tus neeg ncaws pob tau siv cov mace niaj hnub no, tshwj xeeb tshaj yog NFL thiab MMA fighters.
Dab tsi yog Qhov Zoo Tshaj Plaws Steel Mace Exercises?
Cov kev tawm dag zog tseem ceeb yog 360s thiab 10 mus rau 2s, uas yog cov kev tawm dag zog zoo rau cov tub ntxhais lub zog & ruaj khov, muaj zog & lub xub pwg nyom, thiab tuav tuav lub zog.Muaj ntau txoj hauv kev uas cov mace tuaj yeem siv los txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm
Cov txiaj ntsig ntawm Steel Mace Training:
Tsim kom muaj zog, muaj zog, thiab txawb lub xub pwg nyom.
Txhim kho crushing tuav lub zog.
Ua haujlwm stabilizer cov leeg zoo li tsis muaj lwm yam.
Qhov kawg cuab yeej ua haujlwm los ntawm ntau lub dav hlau ntawm kev txav.
Nce rotational zog incredibly.
Txhim kho cov tub ntxhais stability tenfold.
Zoo heev rau kev sib npaug thiab kev sib koom tes.
Zoo heev rau metabolic, HIIT workouts.
Boosts nqaij endurance thiab lub zog nyob rau hauv ib tug tshwj xeeb, lom zem txoj kev.
Qhia lub cev nyob rau hauv ib tug unilateral, offset yam, uas yog lub zoo meej kev cob qhia rau cov neeg ncaws pob.
Txhim kho kev sib koom tes zoo heev.
Steel Club - Dab tsi yog Steel Club?
Ib lub club steel, lossis clubbell raws li nws paub thiab ua lag luam, yog lwm yam riam phom thaum ub los ua lub zog muaj zog.Nws yuav siv sij hawm zoo li qhov zoo ib yam li lub bowling pin lossis juggling club.Nws yog thawj zaug siv los ua cov cuab yeej txias los ntawm cov tub rog thiab cov neeg sib tw hauv Persia thaum ub.Cov koom haum qub no hnyav heev thiab muaj txiaj ntsig zoo rau kev tuav thiab lub xub pwg nyom thiab lub zog sib hloov, uas tshwj xeeb tshaj yog muaj txiaj ntsig zoo rau cov neeg sib tw - xav txog kev sib tw thiab pov cov neeg hla koj lub xub pwg nyom.
Yuav siv Steel Clubs li cas?
Cov koom haum steel tau tsim los rau kev rub tawm thiab viav vias txav.Nyob ntawm qhov hnyav, lawv tuaj yeem siv rau kev kho kom rov zoo thiab ua ntej (sib zog steel clubs) lossis kev sib hloov thiab lub xub pwg fais fab (hnyav steel clubs).Ntau tus neeg cob qhia nrog cov koom haum steel los ntawm kev siv ob lub koom haum steel ntawm ib lub sij hawm, xws li hauv kev sib koom ua ke lossis hloov cov qauv.Nws yog ib qho cuab yeej zoo rau cov neeg sib tw MMA thaum nws txhim kho lub zog tuav thiab lub hauv pliaj lub zog, uas tuaj yeem siv tau thaum tuav (pun npaj).
Dab tsi yog Qhov Zoo Tshaj Plaws Steel Club Exercises?
Ib zaug ntxiv, cov koom haum sib zog steel feem ntau yog siv rau kev kho mob lossis rau cov neeg uas nyuam qhuav pib nrog cov koom haum steel thiab xav kawm cov kev txav mus los kom nyab xeeb THIAB cov koom haum steel hnyav muaj lwm yam txiaj ntsig rau cov neeg ncaws pob zoo.Txawm li cas los xij, cov kev taw qhia me ntsis zoo sib xws.Ob leeg thiab ib txhais tes rubovers (pem hauv ntej-rov qab-pem hauv ntej & rov qab-rau-tawm), pem hauv ntej thiab nraub qaum viav vias, lossis sab viav vias.
Cov txiaj ntsig ntawm Steel Club Exercises:
Rehab thiab prehab.
Core rotational zog thiab stability.
Lub xub pwg nyom thiab lub zog.
Kev cob qhia kinesthetic.
Grip thiab forearm muaj zog.
Kev noj qab haus huv ntawm cov ntaub so ntswg thiab cov pob qij txha.
Multi-planar txav kev cob qhia.
Peb txhua tus muaj cov zej zog muaj zog, nruj-kho cov zej zog uas nquag nquag, pab tau thiab txais tos.
Lawv tag nrho cov tsis tshua muaj zog.Tom qab tag nrho, lawv yog ua los ntawm steel.
Txhua tus muaj txiaj ntsig los txhim kho kev ua kis las.
Txhim kho cov leeg nqaij tsis txaus (tshwj xeeb tshaj yog cov hlau mace).
Vim li cas thiaj yuav Kettlebells?
Lub kettlebell yog qhov kev xaiv zoo tshaj plaws yog tias koj tab tom nrhiav kev cob qhia cov cuab yeej nrog lub ntsiab lus tseem ceeb ntawm:
Tsim cov leeg
Kev cob qhia tsis kam (muscle endurance thiab lub zog)
Kev cob qhia Metabolic
Lub kettlebell yog qhov kev xaiv zoo rau cov neeg uas tab tom nrhiav saum toj no.Txawm li cas los xij, koj yuav xav tau ntau qhov ntau thiab tsawg ntawm kettlebell los tawm tsam koj tus kheej thiab ua tiav cov saum toj no zoo.Koj xav tau kettlebells hnyav dua thiab sib dua nyob ntawm kev tawm dag zog thiab cov leeg koj tab tom tsom.
Yog tias koj tab tom nrhiav kom hlawv rog, kev mob metabolic uas yog, koj tuaj yeem tawm mus nrog ib nrab-rau-hnyav loj kettlebell rau kev tawm dag zog xws li kettlebell swings, uas yog qhov zoo heev rau kev ua kom lub plawv dhia.
Vim li cas thiaj yuav Steel Maces?
Cov hlau mace yog qhov kev xaiv zoo tshaj plaws yog tias koj tab tom nrhiav kev cob qhia cov cuab yeej nrog lub ntsiab lus tseem ceeb ntawm:
Kev cob qhia kinesthetic ((lub cev paub, sib npaug, sib koom tes)
Lub xub pwg nyom thiab lub zog
Lub xub pwg nyom
Grip thiab forearm muaj zog
Rotational zog (lub xub pwg nyom thiab tub ntxhais)
Cov leeg muaj zog stabilizer
Core stability
Txhim kho lub cev
Metabolic conditioning
Ua haujlwm tawm hauv ntau lub dav hlau ntawm kev txav
Total Body Workouts
Raws li tag nrho peb txoj kev xaiv muaj lawv qhov zoo rau kev ua kis las, nws nyuaj hais tias qhov twg yog "zoo tshaj".
Txawm li cas los xij, yog tias koj tab tom nrhiav los txhim kho koj qhov kev ua kis las ntawm kev sib npaug thiab kev sib koom tes, cov hlau mace yog qhov kev xaiv zoo tshaj plaws, vim tias kev ua haujlwm ib leeg nrog qhov hnyav offset thiab lub zog ntev yuav nyuaj rau koj qhov sib npaug thiab kev sib koom ua ke nyob rau lub sijhawm.Nws yog qhov pib kis las raws li kev cob qhia ntawm steroids (unilateral + offset).
Cov hlau mace kuj yog qhov zoo kawg nkaus uas koj tuaj yeem nce lossis txo qhov nyuaj nrog tsuas yog ib qho hlau mace.Qib ntev (los yog tuav) tso cai rau koj kom txo qis lossis nce qhov nyuaj los ntawm tsuas yog choking nce lossis nqis ntawm lub mace, raws li.Qhov no tso cai rau koj los tawm tsam koj tus kheej ntawm ntau theem nyuaj rau txhua qhov kev tawm dag zog koj ua txhua yam nrog ib lub cuab yeej.Nws yog qhov tshwj xeeb tshaj yog muaj txiaj ntsig rau kev nyuaj siab ntxiv ntawm qhov hnyav npaum li cas offset.
Thaum kawg, peb ntseeg hais tias ib tug hlau mace yog ntau yam ntau yam nyob rau hauv cov nqe lus ntawm kev tawm dag zog.Koj tuaj yeem cob qhia los ntawm tag nrho peb lub dav hlau ntawm kev txav nrog suav tsis txheeb sib txawv.Lub peev xwm tawm dag zog yog qhov tsis muaj kev txwv.Nws yog ib qho cuab yeej zoo heev rau kev kho dua tshiab thiab ua ntej nrog rau tag nrho lub cev txias thiab HIIT.Tsis tas li ntawd, nws kuj yog qhov zoo heev uas koj tuaj yeem siv nws ua ib qho sledgehammer ib yam nkaus - slam koj lub siab deb thiab sau cov txiaj ntsig ntawm kev cob qhia hnyav metabolic.
Vim li cas thiaj yuav Steel Clubs?
Lub club steel muaj ntau cov txiaj ntsig zoo sib xws rau cov hlau mace, txawm hais tias nws tsis muaj ntau yam nyob rau hauv cov nqe lus ntawm kev hloov kev nyuaj thiab cov lej ntawm kev tawm dag zog tawm mus ua raws.
Lub club steel yuav yog qhov kev xaiv zoo tshaj plaws yog tias koj tab tom nrhiav kev cob qhia cov cuab yeej nrog lub ntsiab lus tseem ceeb ntawm:
Lub xub pwg rehab thiab prehab
Rotational zog
Lub xub pwg nyom
Grip thiab forearm muaj zog
Txhim kho lub cev
Tsim kom muaj zog stabilizer cov leeg
Core stability
Peb ntseeg tias lub club steel yog qhov zoo tshaj plaws thaum nws los txog rau kev kho mob thiab lub sijhawm ua ntej.
Post lub sij hawm: May-20-2023