Sezvo kusimba kusina kujairika kuri kuramba kuchikwira mukukurumbira, mibvunzo mizhinji iri kubuda pamusoro pemakirabhu esimbi, marashi esimbi, uye kettlebells.
Hondo Yemabhero - Clubbells Vs Kettlebells Vs Steel Maces
Heano maitiro atichaita kurwisa kuenzanisa uku.Kutanga, tichaputsa chidimbu chimwe nechimwe chemidziyo, zvino tichaenda pamusoro, muchidimbu chinokurumidza, ndeipi yakanakisisa zvichienderana nezvinangwa zvako.
Kettlebell - Chii chinonzi Kettlebell?
Kettlebell inogadzirwa nesimbi yakakandwa kana simbi uye yakaumbwa kuita bhora rine mubato wakanamirwa kumusoro.Inoda kufanana nekannonball ine mubato pamusoro kana teapot isina bukira.
NDEZVIPI ZVAKANAKA KUITA KETTLEBELL EXERCISE?
The Kettlebell Swing ibasa guru rekusimbisa muviri uye kupisa mafuta akawanda.Iyo Kettlebell Snatch uye Turkish Get Ups zvakare ane mukurumbira maekisesaizi.Ese aya maekisesaizi anovandudza simba rakakomba munyundo dzako, glutes, musimboti, uye mapfudzi, uye achavaka tsandanyama munzvimbo idzodzo zvakare.
Zvakanakira Kettlebell Kudzidziswa:
• Kusanganiswa kukuru kwesimba uye kushanduka kwekudzidzira.
• Kunowedzera kushanduka uye kufamba pasina kubata kwenguva refu.
• Simba rinoshanda kuburikidza nekufamba kwemusanganiswa.
• Inovaka simba guru remhasuru
• Yakanakira hypertrophy.
• Zviri nyore pamuviri pane zviitwa zvechinyakare zvekusimudza uremu.
• Inosimudzira kutsungirira kwemhasuru.
• Yakakura yekusimudzira simba rekubata (25+ grips maitiro aunogona kushandisa).
• Inoshanda kugadzikana fantastically.
• Inovandudza kugona kwemumhanyi kuburikidza nekudzidziswa kweballistic uye unilateral.
• Kettlebell HIIT maekisesaizi
Benefits Kupfuura Muviri:
• Zvinonakidza uye zvinopa mutsauko wakanaka kubva pane zvakajairwa, kunyanya kune avo vanga vachiita zvechinyakare kusimudza uremu kwenguva yakareba.
• Space saver, iyo inoita kuti ive yakanaka kune gyms yekumba.
• Iyo inotakurika, yese-mu-imwe yekudzidzisa chishandiso.
Chii chinonzi Steel Mace?
Mace yesimbi, kana macebell sekuzivikanwa kwainoitwawo, inotorwa kubva pachombo chekare.Ibhora rine mubato wakareba wakatwasuka (aka lever) wakakandwa kwariri.Rakanaka simbi mace rinenge raita gumbo rakabatirira pamubato kuti riwedzere tsigiro yekubata.Mace esimbi ane huremu husina kuenzana kugovera, huremu huzhinji huri mubhora (kana musoro) wemboro.
Magetsi esimbi Anoshandiswa Sei?
Iyo mace yesimbi inoshandiswa nenzira dzakawanda dzakasiyana pakugadzirisa muviri wakakwana, uye inonyanya kukosha kune simba repamusoro remuviri.Nekudaro, iyo huru uye yakanyanya kushandiswa ndeye kinesthetic kudzidziswa (kuenzana, kurongeka, kugadzikana uye kuziva kwemuviri) uye multiplanar mafambiro (kunyanya core rotational movements) nekuda kwekusaenzana kwayo uremu kugovera, izvo zvinoita kuti zviome, zvigadzirise uremu mutoro.Vatambi vazhinji vari kushandisa mace mazuvano, kunyanya NFL neMMA fighters.
Ndeapi Akanyanya Steel Mace Exercises?
Iwo maekisesaizi makuru ndeye 360s uye gumi kusvika 2s, ari maekisesaizi makuru ekusimba kwepakati & kugadzikana, ane simba & anofambisa mapendekete, uye kupwanya grip simba.Kune chaizvo zvisingaverengeki nzira iyo mace inogona kushandiswa kunanga nzvimbo dzese dzemuviri kuburikidza nekufamba kwemusanganiswa, zvinova zvechokwadi runako rweiyi inoshamisa isina kujairika yekudzidzisa chishandiso.
Zvakanakira Steel Mace Training:
Inovandudza mapendekete akasimba, ane simba, uye anofambisa.
Inovandudza kupwanya simba rekubata.
Inoshanda stabilizer mhasuru senge pasina imwe.
Chishandiso chekupedzisira chekushanda kuburikidza nendege dzakawanda dzekufamba.
Inowedzera simba rekutenderera zvinoshamisa.
Inovandudza kugadzikana kwepakati kakapetwa kagumi.
Yakakura yekuenzanisa uye kubatana.
Yakanakisa kune metabolic, HIIT maekisesaizi.
Inosimudzira kutsungirira kwemhasuru uye simba nenzira yakasarudzika, inonakidza.
Rovedza muviri nenzira isina divi rimwe chete, inova yemhando yekudzidziswa kwevatambi.
Kunyanya kuvandudza hutano hwekubatana.
Simbi Club - Chii Chinonzi Simbi Club?
Ikirabhu yesimbi, kana clubbell sekuzivikanwa kwainoitwa uye kucherechedzwa, chimwe chombo chekare chakashandurwa chine simba chekusimbisa muviri.Zvinotora chimiro mune izvo zvakada kufanana nepini yebowling kana juggling club.Yakatanga kushandiswa sechishandiso chekugadzirisa nemasoja nevarwi muPersia yekare.Aya makirabhu ekutanga airema uye ainyanya kubatsira pakuwedzera kubata uye simba remafudzi uye core rotational force, iyo inonyanya kubatsira kune vanoita wrestlers - funga kubata nekukanda vanhu pamapfudzi ako.
Makirabhu esimbi Anoshandiswa Sei?
Simbi makirabhu akagadzirirwa pullover uye swing mafambiro.Zvichienderana nehuremu, dzinogona kushandiswa pakugadzirisa uye prehabilitation (lighter simbi makirabhu) kana rotational uye pamapfudzi simba (inorema simbi makirabhu).Vanhu vakawanda vanodzidzira netsvimbo dzesimbi vachishandisa makirabhu maviri esimbi panguva, pamwe chete kana kuti kuchinjanisa mapatani.Icho chishandiso chakanakisa cheMMA varwi sezvo ichivandudza kubata kwakasimba uye kusimba kweruoko, izvo zvinouya zvine mutsindo kana uchibata (pun yakarongwa).
Ndeapi Akanyanya Steel Club Maekisesaizi?
Zvekare, makirabhu esimbi akareruka anonyanya kushandiswa kugadziridza kana kune vanhu vachangotanga nemakirabhu esimbi uye vanoda kudzidza mafambiro zvakachengeteka UYE makirabhu esimbi anorema anopa zvimwe zvakanaka kune vatambi vane mamiriro akanaka.Zvisineyi, mafambiro acho akati fananei.Maviri neruoko rumwe-mapullovers (kumberi-kumashure-kumberi & kumashure-kune-kunze), kumberi uye kumashure kuchinjika, kana lateral swings.
Zvakanakira Steel Club Exercises:
Rehab uye prehab.
Core kutenderera simba uye kugadzikana.
Simba repafudzi nesimba.
Kinesthetic kudzidziswa.
Kubata uye kusimba kweruoko.
Hutano hwekubatanidza tishu uye majoini.
Multi-planar kufamba kudzidziswa.
Vese vari vatatu vane nharaunda dzakasimba, dzakasimba-dzakabatana dzinoshanda zvakanyanya, dzinobatsira uye dzinogamuchira.
Dzese dzakasimba zvakanyanya.Izvo zvakagadzirwa nesimbi shure kwezvose.
Imwe neimwe inobatsira mukusimudzira kuita kwemitambo.
Inovandudza kusaenzana kwemhasuru (kunyanya simbi mace).
Sei uchitenga Kettlebells?
Iyo kettlebell ndiyo yakanakisa sarudzo kana iwe uchitsvaga chishandiso chekudzidzisa chine chinangwa chikuru che:
Kuvaka tsandanyama
Resistance training (muscle kutsungirira uye simba)
Metabolic training
Kettlebell isarudzo huru kune avo vari kutsvaga zviri pamusoro.Nekudaro, iwe ungada huwandu hwekettlebell saizi kuti uzvidekise uye uite zviri pamusoro zvinobudirira.Unoda anorema uye akareruka kettlebells zvichienderana nekurovedza muviri uye tsandanyama dzauri kunanga.
Kana iwe uri kungotarisa kupisa mafuta, metabolic conditioning ndiko kuti, unogona kuenda kure nepakati-kusvika-inorema saizi kettlebell yezviitwa senge kettlebell swings, izvo zvakanakira kuchengetedza iwo kurova kwemoyo kumusoro.
Sei uchitenga Steel Maces?
Iyo simbi mace ndiyo yakanakisa sarudzo kana iwe uchitsvaga chishandiso chekudzidzisa chine chinangwa chikuru che:
Kinesthetic kudzidzisa ((kuziva kwemuviri, kuenzanisa, kubatana)
Simba repafudzi nesimba
Kufamba kwemafudzi
Kubata uye kusimba kweruoko
Simba rekutenderera (pafudzi uye musimboti)
Simba stabilizer tsandanyama
Core kugadzikana
Kuvandudza chimiro
Metabolic conditioning
Kushanda mundege dzakawanda dzekufamba
Total Body Workouts
Sezvo ese matatu sarudzo aine mukana wadzo wekuita zvemitambo, zvakaoma kutaura kuti ndeipi "yakanakisa".
Zvisinei, kana uri kutarisa kuti uvandudze mashandiro ako emumhanyi maererano nekuenzanisa uye kurongeka, iyo simbi mace ndiyo yakanakisa sarudzo, sekuita maekisesaizi eunilateral ine uremu hwekugadzirisa uye chiredzo chakareba chinopikisa zvakanyanya chiyero chako uye kurongeka nekufamba kwenguva.Izvo chaizvo zvemitambo yakavakirwa kudzidziswa pane steroids (unilateral + offset).
Iyo simbi mace zvakare inoshamisa pakuti iwe unogona kuwedzera kana kuderedza kuoma nesimbi imwe chete mace.Iyo yakareba nhanho (kana mubato) inokutendera iwe kudzikira kana kuwedzera kuomerwa nekungodzipwa kumusoro kana pasi pamakesi, zvichiteerana.Izvi zvinokutendera kuti uzvipikise iwe pachako pamatanho ekuoma akasiyana kune chero maekisesaizi aunoita ese nechishandiso chimwe.Zvinonyanya kubatsira pakuwedzera kuomerwa maererano nekuwanda kwehuremu.
Chekupedzisira, isu tinotenda kuti simbi mace ndiyo inonyanya kushandiswa maererano nemaekisesaizi.Unogona kudzidzisa kuburikidza nendege dzese nhatu dzekufamba neasingaverengeke akasiyana maekisesaizi.Iko kugona kwekurovedza muviri hakuperi.Icho chishandiso chakanakisa cherehab uye prehab pamwe nekuzara kwemuviri kugadzirisa uye HIIT.Pamusoro pezvo, zvakare zvakanaka mukuti iwe unogona kuishandisa sesando zvakare - bvisa moyo wako kure uye uwane mabhenefiti eyakakomba metabolic mamiriro ekudzidziswa.
Sei uchitenga Steel Clubs?
Iyo simbi kirabhu ine akawanda mabhenefiti akafanana kune simbi mace, kunyangwe isingaite zvakasiyana-siyana maererano nekuoma kwekuchinja uye huwandu hwemaekisesaizi kunze uko kunotevera.
Iyo simbi kirabhu ingave yakanakisa sarudzo kana iwe uchitsvaga chishandiso chekudzidzisa chine chinangwa chikuru che:
Shoulder rehab uye prehab
Kutenderera simba
Kufamba kwemafudzi
Kubata uye kusimba kweruoko
Kuvandudza chimiro
Kuvaka yakasimba stabilizer tsandanyama
Core kugadzikana
Isu tinotenda kuti kirabhu yesimbi ndiyo yakanakisa kana yasvika pakudzoreredza uye nguva yeprehab.
Nguva yekutumira: May-20-2023