Mugihe imyitozo idasanzwe ikomeje kwiyongera mubyamamare, havuka ibibazo byinshi kubyerekeranye nibyuma, ibyuma, na kettlebells.
Intambara yinzogera - Clubbells Vs Kettlebells Vs Steel Maces
Dore uko tugiye gutera uku kugereranya.Ubwa mbere, tugiye gusenya buri gice cyibikoresho, hanyuma tuzarenga, muri make byihuse, nikihe cyiza ukurikije intego zawe.
Kettlebell -Icyayi ni iki?
Isafuriya ikozwe mu cyuma cyangwa mu cyuma kandi ikozwe mu mupira ufite ikiganza gifatanye hejuru.Irasa cyane na top ya top ifite ikiganza hejuru cyangwa icyayi kidafite imimero.
NIKI KIMYITOZO CYIZA KETTLEBELL?
Kettlebell Swing ni imyitozo ikomeye yo gushimangira umubiri no gutwika amavuta menshi.Kettlebell Snatch na Turukiya Get Ups nayo ni imyitozo ikunzwe cyane.Iyi myitozo yose izamura imbaraga zikomeye muri hamstrings yawe, glute, intoki, n'ibitugu, kandi bizubaka imitsi muri utwo turere.
Inyungu zamahugurwa ya Kettlebell:
• Guhuza imbaraga hamwe namahugurwa yoroheje.
• Yongera guhinduka no kugenda nta gufata umwanya muremure.
• Imbaraga zimikorere zinyuze mubikorwa.
• Yubaka imbaraga zidasanzwe z'imitsi
• Nibyiza kuri hypertrophy.
• Biroroshye kumubiri kuruta imyitozo myinshi yo guterura ibiro.
• Itera kwihangana imitsi.
• Nibyiza byo kongera imbaraga zo gufata (25+ tekinike yo gufata ushobora gukoresha).
• Akora ituze mu buryo butangaje.
• Itezimbere ubuhanga bwa siporo binyuze mumyitozo ya ballistique kandi imwe.
Kettlebell HIIT imyitozo
Inyungu Zirenze Umubiri:
• Birashimishije kandi bitanga itandukaniro ryiza mubisanzwe, cyane cyane kubakora kuva kera.
• Umwanya wo kubika umwanya, bigatuma uba mwiza kumikino yo murugo.
• Nibikoresho byoroshye, byose-muri-igikoresho cyo guhugura.
Umuyoboro w'icyuma ni iki?
Icyuma, cyangwa macebell nkuko bizwi, bikomoka ku ntwaro ya kera.Numupira ufite ikiganza kirekire kigororotse (aka lever) wasuditswe.Icyuma cyiza kizaba gifashe ku ntoki kugirango ushyigikire.Icyuma cyicyuma gifite uburemere buringaniye, hamwe nuburemere bwinshi buri mumupira (cyangwa umutwe) wa mace.
Nigute ibyuma bya Steel bikoreshwa?
Icyuma cyuma gikoreshwa muburyo butandukanye bwo gutunganya umubiri wose, kandi ni ingirakamaro cyane cyane kumubiri wo hejuru.Nyamara, nibyingenzi kandi byiza gukoresha ni mumahugurwa ya kinesthetic (kuringaniza, guhuza, gutuza no kumenya umubiri) hamwe no kugendana na multlanar (cyane cyane ingengabihe yo kuzenguruka) bitewe no kugabana ibiro kutaringaniye, bigatuma umutwaro uremereye, utanga uburemere.Abakinnyi benshi bakoresha mace muri iki gihe, cyane cyane abarwanyi ba NFL na MMA.
Niyihe myitozo myiza ya Mace Mace?
Imyitozo nyamukuru ni 360 na 10 kugeza 2s, ni imyitozo ikomeye yimbaraga zingenzi & ituze, imbaraga & ibitugu bigendanwa, hamwe no guhonyora imbaraga.Hariho inzira zitabarika mace zishobora gukoreshwa muguhitamo ibice byose byumubiri binyuze mumigendekere, mubyukuri ubwiza bwiki gikoresho cyamahugurwa kidasanzwe.
Inyungu zo Guhugura Amashanyarazi:
Itezimbere imbaraga, imbaraga, nigitugu kigendanwa.
Itezimbere imbaraga zo gufata.
Gukora imitsi ya stabilisateur nkizindi.
Igikoresho cyanyuma cyo gukora binyuze mu ndege nyinshi zigenda.
Yongera imbaraga zo kuzunguruka bidasanzwe.
Itezimbere intangiriro yibanze inshuro icumi.
Nibyiza kuringaniza no guhuza ibikorwa.
Nibyiza kuri metabolike, imyitozo ya HIIT.
Yongera kwihanganira imitsi n'imbaraga muburyo budasanzwe, bushimishije.
Itoza umubiri muburyo bumwe, offset, nuburyo bwiza bwimyitozo kubakinnyi.
Itezimbere cyane ubuzima bwiza.
Ikibaho Cyibyuma -Ikipe yicyuma niki?
Icyuma, cyangwa clubbell nkuko bizwi kandi biranga ikirango, nindi ntwaro ya kera yahindutse igikoresho gikomeye cyo kwinezeza.Ifata imiterere isa cyane na pine yo gukubita cyangwa club.Yakoreshejwe bwa mbere nk'igikoresho gikonjesha n'abasirikare n'abarwanyi bo mu Buperesi bwa kera.Aya makipe yumwimerere yari aremereye cyane kandi afite akamaro kanini mukwongerera imbaraga nigitugu imbaraga nimbaraga zingenzi zo kuzunguruka, zifasha cyane cyane abanywanyi - tekereza gufata no guta abantu kubitugu byawe.
Nigute Amakipe Yibyuma akoreshwa?
Amabati yicyuma yagenewe gukurura no kugenda.Ukurikije uburemere, birashobora gukoreshwa mugusana no gusubiza mu buzima busanzwe (ibyuma byoroheje byoroheje) cyangwa imbaraga zo kuzunguruka no kubitugu (clubs ziremereye).Abantu benshi bitoza hamwe nibyuma bakoresheje ibyuma bibiri icyarimwe, haba muburyo bumwe cyangwa ubundi buryo.Nigikoresho gikomeye kubarwanyi ba MMA kuko itezimbere imbaraga zo gufata nimbaraga zamaboko, ziza zikenewe mugihe cyo guhangana (guhana).
Niyihe myitozo myiza ya Steel Club?
Na none kandi, ibyuma byoroheje byifashishwa cyane cyane mu gusubiza mu buzima busanzwe cyangwa ku bantu batangiye bava mu byuma kandi bashaka kwiga kugenda neza KANDI amakipi aremereye atanga izindi nyungu ku bakinnyi bafite ubuzima bwiza.Ariko, ingendo zirasa.Babiri n'intoki imwe (imbere-inyuma-imbere-inyuma-inyuma-hanze), imbere n'inyuma, cyangwa kuzunguruka.
Inyungu z'imyitozo ya Steel Club:
Rehab na prehab.
Imbaraga zo kuzunguruka no gutuza.
Imbaraga n'ibitugu.
Amahugurwa ya Kinesthetic.
Gukomera no gukomera.
Ubuzima bwimitsi ihuza ingingo.
Amahugurwa yimigambi myinshi.
Bose uko ari batatu bafite imiryango ikomeye, ifatanye kandi ikora cyane, ifasha kandi ikaze.
Byose biraramba cyane.Byakozwe mubyuma nyuma ya byose.
Buri kimwe ni ingirakamaro mu kuzamura imikorere ya siporo.
Itezimbere ubusumbane bwimitsi (cyane cyane icyuma).
Kuki kugura Kettlebells?
Kettlebell ninziza nziza niba ushaka igikoresho cyamahugurwa yibanze yibanze:
Kubaka imitsi
Amahugurwa yo kurwanya (kwihanganira imitsi n'imbaraga)
Amahugurwa ya metabolike
Kettlebell ninzira nziza kubashaka hejuru.Ariko, wakenera urutonde rwa kettlebell kugirango uhangane nawe kandi urangize ibyavuzwe haruguru neza.Ukeneye kettlebells ziremereye kandi zoroheje ukurikije imyitozo n'imitsi ugamije.
Niba ushaka gusa gutwika ibinure, metabolike itondekanya ni ukuvuga, urashobora kuvaho hamwe na kettlebell imwe nini-iremereye kugirango ukore imyitozo nka kettlebell swingi, nibyiza cyane kugirango umutima utere hejuru.
Kuki wagura ibyuma bya Steel?
Icyuma cyuma nicyiza cyiza niba ushaka ibikoresho byamahugurwa yibanze yibanze:
Amahugurwa ya Kinesthetic ((kumenya umubiri, kuringaniza, guhuza)
Imbaraga n'ibitugu
Kugenda ibitugu
Gukomera no gukomera
Imbaraga zo kuzunguruka (igitugu nintangiriro)
Imitsi ikomeye
Ihamye
Kunoza igihagararo
Imiterere ya metabolike
Gukora mu ndege nyinshi zigenda
Imyitozo Yumubiri Yuzuye
Nkuko amahitamo uko ari atatu afite inyungu zimikino ngororamubiri, biragoye kuvuga imwe "nziza".
Ariko, niba ushaka kunoza imikorere yawe ya siporo mubijyanye no kuringaniza no guhuza ibikorwa, icyuma nicyuma cyiza cyane, kuko gukora imyitozo itabogamye hamwe nuburemere bwa offset hamwe na leveri ndende bizagora cyane kuringaniza no guhuza ibikorwa mugihe.Nubusanzwe imyitozo ishingiye kumikino kuri steroid (unilateral + offset).
Icyuma cyuma nacyo kiratangaje kuberako ushobora kongera cyangwa kugabanya ingorane hamwe nicyuma kimwe gusa.Urwego rurerure (cyangwa ikiganza) rugufasha kugabanya cyangwa kongera ingorane mu kuniga cyangwa kumanuka hejuru ya mace.Ibi biragufasha guhangana nawe murwego rutandukanye rwimyitozo iyo ari yo yose ukora byose hamwe nigikoresho kimwe.Nibyiza cyane cyane kubwikibazo cyiyongereye ukurikije uburemere buringaniye.
Ubwanyuma, twizera ko icyuma cyuma aricyo gihindagurika cyane mubijyanye nimyitozo.Urashobora kwitoza mu ndege uko ari eshatu zigenda hamwe nimyitozo itandukanye itandukanye.Ubushobozi bwo gukora imyitozo butagira imipaka.Nigikoresho cyiza cya rehab na prehab kimwe no gutunganya umubiri wose hamwe na HIIT.Ikigeretse kuri ibyo, ni byiza cyane kuko ushobora no kuyikoresha nk'umuhoro - gusunika umutima wawe kandi ugasarura inyungu zamahugurwa akomeye yo guhinduranya ibintu.
Kuki wagura Amashanyarazi?
Ikibaho cyibyuma gifite inyungu nyinshi zisa nicyuma cyicyuma, nubwo kidahinduka muburyo bwo guhindura ingorane numubare wimyitozo iri hanze igomba gukurikira.
Icyuma cyicyuma cyaba amahitamo meza mugihe ushaka igikoresho cyamahugurwa yibanze yibanze:
Gusubiramo ibitugu no kubanziriza
Imbaraga zo kuzunguruka
Kugenda ibitugu
Gukomera no gukomera
Kunoza igihagararo
Kubaka imitsi ikomeye
Ihamye
Twizera ko ibyuma byibyuma mubyukuri nibyiza mugihe cyo gusubiza hamwe nigihe cyo kubanziriza.
Igihe cyo kohereza: Gicurasi-20-2023