Njengoko ukufaneleka okungaqhelekanga kuqhubeka nokunyuka ekuthandeni, imibuzo emininzi iphuma malunga neeklabhu zetsimbi, iimaski zensimbi, kunye neekettlebells.
Idabi leentsimbi-iiClubbells Vs Kettlebells Vs Steel Maces
Nantsi indlela esiza kuhlasela ngayo lo mzekeliso.Okokuqala, siza kudiliza isixhobo ngasinye, emva koko siya kudlula, ngesishwankathelo esikhawulezayo, eyona nto ibhetele kuxhomekeke kwiinjongo zakho.
Kettlebell-Yintoni iKettlebell?
I-kettlebell yenziwe ngentsimbi etyhidiweyo okanye intsimbi kwaye yenziwe ngebhola enomqheba oqhotyoshelwe phezulu.Ifana ngokusondeleyo ne-cannonball enesiphatho phezulu okanye iti yeti ngaphandle kwehlumelo.
YEYIPHI EYONA UMSEBENZI OWONA KETTLEBELL?
I-Kettlebell Swing ngumsebenzi omkhulu wokomeleza umzimba kunye nokutshisa amanqatha amaninzi.I-Kettlebell Snatch kunye ne-Turkish Get Ups nazo ziyimithambo ethandwa kakhulu.Yonke le mizobo iya kuphuhlisa amandla amakhulu kwi-hamstrings yakho, i-glutes, i-core, kunye namagxa, kwaye iya kwakha imisipha kwezo ndawo ngokunjalo.
Iinzuzo zoQeqesho lweKettlebell:
• Indibaniselwano enkulu yamandla kunye noqeqesho oluguquguqukayo.
• Yandisa ukuguquguquka nokushukumiseka ngaphandle kokubamba ixesha elide.
• Amandla okusebenza ngeentshukumo ezimbaxa.
• Kwakha amandla amakhulu ezihlunu
• Inkulu kwi-hypertrophy.
• Kulula emzimbeni kunemisebenzi emininzi yokuphakamisa iintsimbi.
• Yandisa ukunyamezela kwezihlunu.
• Ilungele ukomeleza amandla okubamba (25+ iindlela zokubamba onokuzisebenzisa).
• Uzinzo lusebenza ngokumangalisayo.
• Ukuphuhlisa intshinga kwezemidlalo ngoqeqesho lwebhola ekhatywayo kunye nolunye uhlangothi.
• I-Kettlebell HIIT yokuzilolonga
Izibonelelo ngaphandle koMzimba:
• Iyonwabisa kwaye ibonelela ngoguquko oluhle olusuka kwisiqhelo, ngakumbi kwabo bebesoloko bephakamisa iintsimbi zesintu ixesha elide.
• I-Space saver, eyenza ukuba ibe ntle kwijimu yasekhaya.
• Sisixhobo soqeqesho esiphathwayo, sonke-kwinye.
Yintoni iMace yentsimbi?
Imace yentsimbi, okanye i-macebell njengoko isaziwa njalo, iphuma kwisixhobo sakudala.Yibhola enomqheba omde othe tye (aka lever) odityaniswe kuyo.I-mace yentsimbi elungileyo iya kuba ne-knurled ibambelele kwi-handle inkxaso eyongezelelweyo yokubamba.I-mace yensimbi inokusabalalisa ubunzima obungalinganiyo, kunye nobuninzi bobunzima bukwibhola (okanye intloko) ye-mace.
Zisetyenziswa Njani iiMace zeNsimbi?
Imayi yentsimbi isetyenziswa ngeendlela ezininzi ezahlukeneyo ukulungisa umzimba ngokupheleleyo, kwaye iluncedo ngakumbi kumandla aphezulu omzimba.Nangona kunjalo, eyona nto iphambili kunye neyona nto isetyenziswayo kuqeqesho lwe-kinesthetic (ukulinganisela, ukulungelelaniswa, ukuzinza kunye nokuqonda umzimba) kunye nokunyakaza kwe-multiplanar (ingakumbi ukunyakaza okujikelezayo okungundoqo) ngenxa yokusabalalisa ubunzima obungalinganiyo, okwenza kube nzima, ubunzima be-offset.Iimbaleki ezininzi zisebenzisa imace kule mihla, ngakumbi i-NFL kunye ne-MMA fighters.
Zeziphi ezona mithambo zilungileyo zeMace yentsimbi?
Ezona mithambo ziphambili zii-360s kunye ne-10 ukuya kwi-2s, ezizimithambo ezinkulu zokomelela okungundoqo kunye nozinzo, amagxa anamandla & ashukumayo, kunye nokutyumza amandla okubamba.Kukho iindlela ezingenakubalwa zemace ezinokusetyenziselwa ukujolisa kuzo zonke iindawo zomzimba ngokusebenzisa iintshukumo ezidityanisiweyo, okwenene bubuhle besi sixhobo soqeqesho esingaqhelekanga.
Iinzuzo zoQeqesho lweMace yentsimbi:
Uphuhlisa awomeleleyo, anamandla, kunye namagxa ashukumayo.
Uphuhlisa amandla okubambelela atyumzayo.
Isebenza izihlunu zokuzinzisa njengaye nawuphi na omnye.
Esona sixhobo sokugqibela sokusebenza ngeendiza ezininzi zokuhamba.
Yandisa amandla okujikeleza ngokumangalisayo.
Ukuphucula uzinzo olungundoqo ngokuphindwe kalishumi.
Ilungele ukulungelelanisa kunye nokulungelelanisa.
Imnandi kwi-metabolic, i-HIIT yokuzilolonga.
Yandisa unyamezelo lwemisipha kunye namandla ngendlela eyodwa, eyonwabisayo.
Uqeqesha umzimba ngendlela esecaleni, elungeleleneyo, elolona hlobo lugqibeleleyo loqeqesho lweembaleki.
Iphucula kakhulu impilo edibeneyo.
Iklabhu yentsimbi-Yintoni iKlabhu yentsimbi?
Iklabhu yentsimbi, okanye i-clubbell njengoko yaziwa kwaye iphawulwe, sesinye isixhobo sakudala esijike isixhobo esinamandla sokuqina.Kuthatha ukuma kwinto efana kakhulu nepini ye-bowling okanye i-juggling club.Yaqala ukusetyenziswa njengesixhobo sokulungisa imeko ngamajoni kunye nabalweli kwiPersi yamandulo.Ezi klabhu zantlandlolo zazinzima kakhulu kwaye ziluncedo kakhulu ekwandiseni ukubamba kunye namandla egxalaba kunye namandla ajikelezayo angundoqo, aluncedo kakhulu kubadlali be-wrestlers - cinga ukubambana nokuphosa abantu phezu kwamagxa akho.
Zisetyenziswa Njani iiklabhu zentsimbi?
Iiklabhu zentsimbi zenzelwe i-pullover kunye neentshukumo ze-swing.Ngokuxhomekeke kubunzima, bangasetyenziselwa ukuvuselela kunye nokulungiswa kwangaphambili (iiklabhu zensimbi ezikhanyayo) okanye amandla ajikelezayo kunye namagxa (iiklabhu zetsimbi ezinzima).Abantu abaninzi baqeqesha ngeeklabhu zentsimbi ngokusebenzisa iiklabhu zentsimbi ezimbini ngexesha, ngokudibeneyo okanye ngokutshintshana.Sisixhobo esihle kubalwi be-MMA njengoko iphuhlisa ukubamba okunamandla kunye namandla engalo yangaphambili, efika iluncedo xa ibambene (i-pun ijolise).
Zeziphi ezona mithambo zilungileyo zeKlabhu yentsimbi?
Kwakhona, iiklabhu zentsimbi ezikhaphukhaphu zisetyenziselwa ukuhlaziya okanye kubantu abaqala ukuqala ngeeklabhu zentsimbi kunye nokufuna ukufunda ukunyakaza ngokukhuselekileyo KUNYE neeklabhu zentsimbi ezinzima zinika ezinye izibonelelo kubadlali abasemgangathweni.Nangona kunjalo, iintshukumo ziyafana.Iipullovers ezimbini kunye nesandla esinye (ngaphambili-ngasemva-ngaphambili & emva-ukuya-ngaphandle), ujingi ngaphambili nangasemva, okanye ujingi olusecaleni.
Izibonelelo zokuzilolonga zeKlabhu yentsimbi:
I-Rehab kunye ne-prehab.
Amandla ajikelezayo angundoqo kunye nokuzinza.
Ukomelela kwamagxa kunye namandla.
Uqeqesho lweKinesthetic.
Ukubamba kunye namandla engalo yangaphambili.
Impilo yezicubu ezidibeneyo kunye namalungu.
Uqeqesho lweentshukumo ezininzi.
Bobathathu banoluntu olomeleleyo, olubambene ngokuqinileyo olusebenza kakhulu, oluluncedo nolwamkelo.
Zonke zomelele ngokugqithisileyo.Zenziwe ngentsimbi emva koko.
Ngamnye unenzuzo ekuphuculeni ukusebenza kwezemidlalo.
Ukuphucula ukungalingani kwemisipha (ingakumbi i-mace yensimbi).
Kutheni uthenga iiKettlebells?
I-kettlebell lolona khetho lungcono ukuba ukhangela isixhobo soqeqesho esigxile kakhulu kwezi:
Ukwakha izihlunu
Uqeqesho lokuchasa (ukunyamezela kwemisipha kunye namandla)
Uqeqesho lweMetabolic
I-kettlebell lukhetho olukhulu kwabo bafuna oku kungasentla.Nangona kunjalo, uya kudinga uluhlu lweesayizi ze-kettlebell ukuze ucele umngeni ngokwakho kwaye ufezekise oku ngasentla ngokusebenzayo.Udinga ii-kettlebells ezinzima kunye nezilula ngokuxhomekeke kumsebenzi kunye nezihlunu ozijolise kuzo.
Ukuba ujonge nje ukutshisa amanqatha, imeko yemetabolism oko kukuthi, unokubaleka nekettlebell enye ephakathi ukuya kobunzima ukuze wenze umthambo onjengojingi wekettlebell, ogqwesileyo ekugcineni ukubetha kwentliziyo kuphezulu.
Kutheni uthenga iiMaces zeNsimbi?
Imace yentsimbi lolona khetho lulungileyo ukuba ukhangela isixhobo soqeqesho esigxile kakhulu:
Uqeqesho lweKinesthetic ((ulwazi lomzimba, ukulinganisela, ulungelelwaniso)
Ukomelela kwamagxa kunye namandla
Ukushukuma kwamagxa
Ukubamba kunye namandla engalo yangaphambili
Amandla ajikelezayo (igxalaba kunye nondoqo)
Izihlunu eziqinileyo zokuzinza
Uzinzo olungundoqo
Ukuphucula ukuma
Ukulungiswa kweMetabolic
Ukusebenza kwiinqwelomoya ezininzi zentshukumo
Ukuzilolonga komzimba ngokupheleleyo
Njengoko zontathu iinketho zinenzuzo yazo ekusebenzeni kwembaleki, kunzima ukutsho ukuba yeyiphi eyona "igqwesileyo".
Nangona kunjalo, ukuba ujonge ukuphucula ukusebenza kwakho kwezemidlalo ngokubhekiselele kwibhalansi kunye nokulungelelaniswa, i-mace yensimbi iyona ndlela ingcono kakhulu, njengoko ukwenza i-unilateral exercises kunye ne-offset ye-offset kunye ne-lever ende iya kucela umngeni kakhulu kwibhalansi yakho kunye nokulungelelaniswa kwexesha.Luqeqesho olusekwe kwezemidlalo kwi-steroids (unilateral + offset).
Imace yentsimbi ikwayamangalisa kuba unokonyusa okanye unciphise ubunzima ngemace enye yentsimbi.Inqanaba elide (okanye ukubamba) likuvumela ukuba unciphise okanye unyuse ubunzima ngokukrwitsha okanye uhle kwimace, ngokulandelelanayo.Oku kukuvumela ukuba ucele umngeni ngokwakho kumanqanaba ahlukeneyo obunzima kuwo nawuphi na umthambo owenzayo ngesixhobo esinye.Iluncedo ngakumbi kubunzima obandisiweyo malunga nokuba ubunzima bukhawulelwe kangakanani.
Okokugqibela, sikholelwa ukuba imace yentsimbi yeyona iguquguqukayo kakhulu malunga nokuzivocavoca.Ungaziqeqesha kuzo zontathu iindiza ezishukumayo kunye nemithambo eyahlukeneyo eyahlukeneyo.Amandla okwenza umthambo ngokwenene akanamda.Sisixhobo esimangalisayo se-rehab kunye ne-prehab kunye nokulungiswa komzimba ogcweleyo kunye ne-HIIT.Ukongeza, kukwalungile kuba unokuyisebenzisa njengesando kwakhona - bethelela intliziyo yakho kude kwaye uvune izibonelelo zoqeqesho olumandla lwemetabolism.
Kutheni uthenga iiKlabhu zeNsimbi?
Iklabhu yentsimbi ineenzuzo ezininzi ezifanayo kwi-mace yensimbi, nangona ingekho njengento eguquguqukayo malunga nokutshintsha ubunzima kunye nenani lokuzivocavoca ngaphandle kokulandela.
Iklabhu yentsimbi iya kuba lolona khetho lungcono ukuba ukhangela isixhobo soqeqesho esigxile kakhulu:
Ukulungiswa kwamagxa kunye ne-prehab
Amandla ajikelezayo
Ukushukuma kwamagxa
Ukubamba kunye namandla engalo yangaphambili
Ukuphucula ukuma
Ukwakha izihlunu eziqinileyo zokuzinza
Uzinzo olungundoqo
Sikholelwa ukuba iklabhu yentsimbi yeyona nto ilungileyo xa isiza kwi-rehab kunye nexesha le-prehab.
Ixesha lokuposa: May-20-2023