Yintoni iiKettlebells?
I-kettlebell, ekwabizwa ngokuba yi-girya, bubunzima bentsimbi obusetyenziselwa ukumisa kunye nokuqeqesha kwi-cardiovascular, bhetyebhetye kunye nokuphucula amandla omzimba womntu.Ifana nebhola ye-cannonball enesiphatho esincanyathiselwe, iza ngobukhulu obahlukeneyo kunye nobunzima ngokwesiqhelo ngokunyuswa kwe-26, 35, kunye ne-52 lbs.Ukususela eRashiya, ukuthandwa kweekettlebell kwaba ngundaba-mlonyeni ehlabathini lonke ngeminyaka yee-1990, ingakumbi eUnited States.
Ngapha koko, iMikhosi eKhethekileyo yaseRussia inetyala elikhulu kubuchule babo ngenxa yoqeqesho olubanzi ngeekettlebells.Abaninzi abaphakamisa ii-weightlifters kunye nee-Olympians baqeqeshwe ngee-kettlebells emva kokuqonda iinzuzo zabo ngokubhekiselele ekusebenziseni ii-barbells kunye nee-dumbbells.Amandla anamandla abonakaliswe ukuba anyuke kakhulu xa usebenzisa ngokufanelekileyo ii-kettlebells.Isitshixo kwi-kettlebell workout esebenzayo kukukwazi ukusebenza izihlunu ezininzi ngaxeshanye ngelixa ugcina ukuphindaphinda phezulu kwaye uqhawule ixesha elifutshane.
Kutheni uQeqesha ngeeKettlebells?
Iikettlebells zikuvumela ukuba wenze umthambo womzimba opheleleyo ngaphandle kokuya kwindawo yokuzivocavoca.Ekuphela kwesixhobo osidinga ngokwenene ukwenza umthambo we-kettlebell zizisindo ngokwazo.Ukukwazi ukutshisa iikhalori kwizinga eliphezulu kubenza babe sisixhobo esifanelekileyo sokuzilolonga okukhulu ngexesha elifutshane.Dibanisa oku kunye nokutya okunengqiqo kwaye uya kuncipha ngokukhawuleza.
Bubuphi ubungakanani bobunzima endinokuthi ndibusebenzise kwi-Kettlebell Exercise?
Mhlawumbi omnye weyona mibuzo ixhaphakileyo abantu abanayo xa beqala ukufunda ngee-kettlebells bubuphi ubungakanani bobunzima abafanele babusebenzise.Ukuba uzimisele ngokulahlekelwa ubunzima uya kufuna ukuthenga iseti ye-kettlebell.Ungathenga iintlobo ezahlukeneyo zobunzima bobunzima obudityanisiweyo.Gcina ukhumbule, ukuba usaqala nje, kufuneka uqale kwicala elilula.
Kwabasetyhini, iseti efanelekileyo yokuqala kufuneka ibandakanye ubunzima phakathi kwe-5 kunye ne-15 lbs.Ukuze wenze umzimba wakho uqhelane ne-kettlebell exercises, kufuneka unamathele ngowona bunzima bulula ekuqaleni.Ndincoma iiseshoni zemizuzu engama-20, iintsuku ezi-3 ngeveki.Akuyi kuba lula ekuqaleni, kodwa njengoko ixesha lihamba kufuneka ukwazi ukwandisa oko ukuya kwiintsuku ezi-5 ngeveki.Ifanele ihlale ilucelomngeni.Ukuba uzifumana ungasebenzisi kakhulu amandla, lixesha lokufudukela kubungakanani obulandelayo bobunzima.
Kumadoda, isethi phakathi kwe-10 kunye ne-25 lbs ifanelekile.Khumbula, awuzami kungqina nto nakubani na ngaphandle kwakho.Musa ukuziva unyanzelekile ukuba uqale ngesisindo kwicala elinzima.Usenokudimazeka okanye usenokuzenzakalisa.Wonke umntu uhlobo lomzimba lwahlukile kwaye akukho ntloni ukuqala nge-10 lb kettlebell.
Ixesha lokuposa: May-20-2023