Pamene kulimbitsa thupi kosazolowereka kukupitirizabe kutchuka, mafunso ambiri akutuluka okhudza zibonga zachitsulo, zitsulo zachitsulo, ndi kettlebell.
Nkhondo Yamabelu - Ma Clubbells Vs Kettlebells Vs Steel Maces
Umu ndi momwe tingagwiritsire ntchito fanizoli.Choyamba, tidzathyola chida chilichonse, kenako tidzapita, mwachidule, chomwe chiri chabwino kwambiri malinga ndi zolinga zanu.
Kettlebell - Kodi Kettlebell Ndi Chiyani?
Kettlebell imapangidwa kuchokera ku chitsulo choponyedwa kapena chitsulo ndikupangidwa kukhala mpira wokhala ndi chogwirira pamwamba.Imafanana kwambiri ndi cannonball yomwe ili ndi chogwirira pamwamba kapena tiyi wopanda mphukira.
ZOCHITIKA ZABWINO ZA KETTLEBELL NDI ZITI?
Kettlebell Swing ndi masewera olimbitsa thupi omwe amalimbitsa thupi ndikuwotcha mafuta ambiri.The Kettlebell Snatch ndi Turkey Get Ups nawonso ndi masewera otchuka kwambiri.Zochita zonsezi zidzakulitsa mphamvu zazikulu mu hamstrings, glutes, pachimake, ndi mapewa, ndipo zidzamanganso minofu m'madera amenewo.
Ubwino wa Maphunziro a Kettlebell:
• Kuphatikiza kwakukulu kwa mphamvu ndi maphunziro osinthasintha.
• Kumawonjezera kusinthasintha ndi kuyenda popanda kugwira nthawi yayitali.
• Mphamvu yogwira ntchito kudzera mumayendedwe apawiri.
• Imalimbitsa mphamvu ya minofu
• Zabwino kwa hypertrophy.
• Ndiosavuta pathupi kusiyana ndi zochitika zambiri zonyamulira zolemera.
• Imawonjezera kupirira kwa minofu.
• Zabwino kwambiri pakuwonjezera mphamvu zogwirira (njira zogwirira 25+ zomwe mungagwiritse ntchito).
• Ntchito bata wosangalatsa.
• Amakulitsa luso lothamanga kudzera mu maphunziro a ballistic ndi unilateral.
• Kulimbitsa thupi kwa Kettlebell HIIT
Ubwino Woposa Thupi:
• Ndizosangalatsa ndipo zimapereka kusintha kwabwino kuchokera kunthawi zonse, makamaka kwa iwo omwe akhala akuchita zonyamula zolemera zachikhalidwe kwa nthawi yayitali.
• Space Saver, zomwe zimapangitsa kuti zikhale zabwino kwa masewera olimbitsa thupi kunyumba.
• Ndi kunyamulika, zonse-mu-mmodzi kuphunzitsa chida.
Kodi Mace Achitsulo N'chiyani?
Chingwe chachitsulo, kapena macebell monga momwe amatchulidwira, chimachokera ku chida chakale.Ndi mpira wokhala ndi chogwirira chachitali chowongoka (aka lever) wowotchererapo.Chingwe chabwino chachitsulo chimakhala chogwira mwamphamvu pa chogwiriracho kuti chithandizidwe chowonjezera.Mace achitsulo amakhala ndi kulemera kosiyana, ndipo kulemera kwake kumakhala mu mpira (kapena mutu) wa mace.
Kodi Makasi Azitsulo Amagwiritsidwa Ntchito Motani?
Chitsulo chachitsulo chimagwiritsidwa ntchito m'njira zosiyanasiyana pokonza thupi lonse, ndipo n'chothandiza kwambiri kuti thupi likhale ndi mphamvu.Komabe, ndizofunika kwambiri komanso zogwiritsidwa ntchito bwino ndi maphunziro a kinesthetic (kulinganiza, kugwirizanitsa, kukhazikika ndi kuzindikira kwa thupi) ndi kayendedwe ka multiplanar (makamaka mayendedwe apakati) chifukwa cha kugawa kwake kolemera kosagwirizana, komwe kumapangitsa kuti pakhale zovuta, zolemetsa zolemetsa.Othamanga ambiri akugwiritsa ntchito mace masiku ano, makamaka omenyana ndi NFL ndi MMA.
Kodi Masewero Abwino Azitsulo Achitsulo Ndi Chiyani?
Zochita zolimbitsa thupi zazikulu ndi 360s ndi 10 mpaka 2s, zomwe ndi masewera olimbitsa thupi amphamvu kwambiri komanso kukhazikika, mapewa amphamvu & oyenda, komanso kuphwanya mphamvu zogwira.Pali njira zosawerengeka zomwe mace angagwiritsire ntchito kulunjika mbali zonse za thupi kudzera mumayendedwe apawiri, zomwe ndizokongola kwa chida chophunzitsira chodabwitsa ichi.
Ubwino wa Maphunziro a Steel Mace:
Amapanga mapewa amphamvu, amphamvu, komanso oyenda.
Kumakulitsa kuphwanya mphamvu yogwira.
Imagwira ntchito ngati minofu yokhazikika.
Chida chachikulu chogwiritsira ntchito ndege zambiri zoyenda.
Zimawonjezera mphamvu zozungulira kwambiri.
Imawongolera kukhazikika kwapakati kakhumi.
Zabwino pakulinganiza komanso kulumikizana.
Zabwino kwambiri pama metabolic, HIIT zolimbitsa thupi.
Imawonjezera kupirira kwa minofu ndi mphamvu mwanjira yapadera, yosangalatsa.
Amaphunzitsa thupi m'njira imodzi, yokhazikika, yomwe ndi njira yabwino kwambiri yophunzitsira othamanga.
Kwambiri bwino olowa thanzi.
Club ya Zitsulo -Kodi Kalabu Yachitsulo Ndi Chiyani?
Kalabu yachitsulo, kapena clubbell monga imadziwika ndi chizindikiro, ndi chida china chakale chomwe chidasinthidwa kukhala chida champhamvu cholimbitsa thupi.Zimatengera mawonekedwe omwe amafanana kwambiri ndi pini ya bowling kapena juggling club.Poyamba idagwiritsidwa ntchito ngati chida chothandizira ndi asitikali ndi omenyera nkhondo ku Perisiya wakale.Makalabu oyambilirawa anali olemetsa kwambiri komanso othandiza kwambiri pakuwonjezera mphamvu yogwira ndi mapewa komanso mphamvu yozungulira, yomwe imakhala yopindulitsa kwambiri kwa omenya - ganizani kulimbana ndikuponyera anthu pamapewa anu.
Kodi Makalabu Azitsulo Amagwiritsidwa Ntchito Motani?
Makalabu achitsulo adapangidwa kuti azisuntha ndi ma swing.Malingana ndi kulemera kwake, angagwiritsidwe ntchito pokonzanso ndi kukonzanso (makampu achitsulo opepuka) kapena mphamvu zozungulira ndi mapewa (makalabu olemera kwambiri).Anthu ambiri amaphunzitsa ndi zibonga zachitsulo pogwiritsa ntchito zibonga ziŵiri zachitsulo panthawi imodzi, mwina mogwirizana kapena mosinthasintha.Ndi chida chabwino kwambiri kwa omenyera a MMA pomwe imapanga mphamvu yogwira mwamphamvu komanso yamkono, yomwe imakhala yothandiza mukalimbana (pun yomwe ikufuna).
Kodi Masewera Olimbitsa Thupi Abwino Kwambiri pa Club Steel ndi ati?
Apanso, makalabu azitsulo zopepuka amagwiritsidwa ntchito makamaka pokonzanso kapena kwa anthu omwe angoyamba kumene ndi zibonga zachitsulo ndikufuna kuphunzira mayendedwe motetezeka NDI makalabu achitsulo cholemera kwambiri amapereka maubwino ena kwa othamanga okhazikika.Komabe, mayendedwe ndi ofanana.Mapullovers awiri ndi dzanja limodzi (kutsogolo-kumbuyo & kumbuyo-kutsogolo), kutsogolo ndi kumbuyo, kapena kusinthasintha.
Ubwino Wamasewera a Steel Club:
Rehab ndi prehab.
Core rotational mphamvu ndi bata.
Mphamvu zamapewa ndi mphamvu.
Maphunziro a Kinesthetic.
Kugwira ndi mphamvu yakutsogolo.
Umoyo wa minofu yolumikizana ndi mafupa.
Maphunziro a kayendetsedwe ka multiplanar.
Onse atatu ali ndi madera amphamvu, ogwirizana omwe ali achangu, othandiza komanso olandirira.
Onse ndi olimba kwambiri.Amapangidwa kuchokera kuzitsulo pambuyo pake.
Iliyonse ndi yopindulitsa pakupititsa patsogolo masewera olimbitsa thupi.
Imawongolera kusalinganika kwa minofu (makamaka mace achitsulo).
Chifukwa chiyani kugula Kettlebells?
Kettlebell ndiye njira yabwino kwambiri ngati mukufuna chida chophunzitsira chomwe chimayang'ana kwambiri:
Kumanga minofu
Maphunziro a kukaniza (kupirira kwa minofu ndi mphamvu)
Maphunziro a metabolism
Kettlebell ndi njira yabwino kwa iwo omwe akufunafuna pamwambapa.Komabe, mungafunike masaizi angapo a kettlebell kuti muyesetse nokha ndikukwaniritsa zomwe zili pamwambazi moyenera.Mufunika ma kettlebell olemera komanso opepuka kutengera masewera olimbitsa thupi ndi minofu yomwe mukuloza.
Ngati mukungoyang'ana kuwotcha mafuta, kusintha kwa kagayidwe kachakudya ndiko kuti, mutha kukhala ndi kettlebell imodzi yapakati mpaka yolemetsa kuti muzichita masewera olimbitsa thupi ngati kettlebell swings, zomwe ndi zabwino kwambiri kuti mtima wanu ukhale wokwera.
Bwanji mugule Maces a Steel?
Chitsulo chachitsulo ndicho njira yabwino kwambiri ngati mukufuna chida chophunzitsira ndi cholinga chachikulu cha:
Maphunziro a Kinesthetic ((kuzindikira kwa thupi, kulinganiza, kugwirizana)
Mphamvu zamapewa ndi mphamvu
Kusuntha kwa mapewa
Kugwira ndi mphamvu yakutsogolo
Mphamvu yozungulira (mapewa ndi pachimake)
Minofu yamphamvu yokhazikika
Kukhazikika kwapakati
Kusintha kaimidwe
Kusintha kwa metabolic
Kugwira ntchito mu ndege zambiri zoyenda
Kulimbitsa Thupi Lonse
Monga zosankha zonse zitatu zili ndi mwayi wochita masewera olimbitsa thupi, ndizovuta kunena kuti ndi iti "yabwino kwambiri".
Komabe, ngati mukuyang'ana kuti muwongolere masewera anu molingana ndi kugwirizanitsa, chitsulo chachitsulo ndicho njira yabwino kwambiri, monga kuchita masewera olimbitsa thupi omwe ali ndi thupi limodzi ndi kulemera kwake komanso chiwombankhanga chachitali chidzakutsutsani mozama ndi kugwirizanitsa kwanu pakapita nthawi.Ndizochita masewera olimbitsa thupi pa ma steroids (unilateral + offset).
Mace achitsulo ndiwodabwitsanso chifukwa mutha kuwonjezera kapena kuchepetsa zovuta ndi chitsulo chimodzi chokha.Mulingo wautali (kapena chogwirira) chimakupatsani mwayi kuti muchepetse kapena kukulitsa zovuta mwa kungotsamwitsa kapena kutsitsa pamace, motsatana.Izi zimakupatsani mwayi wodzitsutsa nokha pazovuta zosiyanasiyana pazolimbitsa thupi zilizonse zomwe mumachita ndi chida chimodzi.Ndizothandiza makamaka pakuwonjezereka kwazovuta ponena za kuchuluka kwa kulemera kwake.
Pomaliza, timakhulupirira kuti mace achitsulo ndi osinthika kwambiri pochita masewera olimbitsa thupi.Mutha kuphunzitsa ndege zonse zitatu zoyenda ndi masewera olimbitsa thupi osiyanasiyana.Zochita zolimbitsa thupi ndizopanda malire.Ndi chida chabwino kwambiri cha rehab ndi prehab komanso kukonza thupi lonse ndi HIIT.Kuphatikiza apo, ndizabwinonso chifukwa mutha kuyigwiritsanso ntchito ngati nyundo - tsitsani mtima wanu kutali ndikupeza phindu la maphunziro apamwamba a metabolic.
Bwanji mugule Makalabu a Zitsulo?
Gulu lazitsulo lili ndi ubwino wambiri wofanana ndi zitsulo zachitsulo, ngakhale kuti sizikhala zosunthika ponena za kusintha kovuta komanso kuchuluka kwa masewera olimbitsa thupi omwe amatsatira.
Kalabu yachitsulo ingakhale njira yabwino kwambiri ngati mukufuna chida chophunzitsira ndi cholinga chachikulu cha:
Rehab mapewa ndi prehab
Mphamvu yozungulira
Kusuntha kwa mapewa
Kugwira ndi mphamvu yakutsogolo
Kusintha kaimidwe
Kumanga minofu yolimba yokhazikika
Kukhazikika kwapakati
Timakhulupirira kuti kalabu yachitsulo ndiyomwe ili yabwino kwambiri ikafika pa nthawi yokonzanso ndi prehab.
Nthawi yotumiza: May-20-2023