Njengoba ubungqabavu obungajwayelekile buqhubeka bukhula ngokuthandwa, imibuzo eminingi iphakama mayelana namakilabhu ensimbi, ama-steel maces, namakettlebell.
Impi Yezinsimbi - Ama-Clubbells Vs Kettlebells Vs Steel Maces
Nansi indlela esizohlasela ngayo lesi siqhathaniso.Okokuqala, sizodiliza ucezu ngalunye lwemishini, bese sidlula, ngokufingqa okusheshayo, ukuthi iyiphi ehamba phambili ngokuya ngezinhloso zakho.
I-Kettlebell - Iyini I-Kettlebell?
I-kettlebell yenziwe ngensimbi ekhonjiwe noma insimbi futhi ibunjwe ibe yibhola elinesibambo esinamathiselwe phezulu.Ifana kakhulu ne-cannonball enesibambo phezulu noma i-teapot ngaphandle kwehlumela.
YIZIPHI IZIVIVINYO ZE-KETTLEBELL EZINHLE KAKHULU?
I-Kettlebell Swing iyisivivinyo esihle sokuqinisa umzimba futhi sishise amafutha amaningi.I-Kettlebell Snatch kanye ne-Turkish Get Ups nazo ziyizivivinyo ezidume kakhulu.Zonke lezi zivivinyo zizothuthukisa amandla amakhulu kuma-hamstrings, ama-glutes, umnyombo, namahlombe, futhi izokwakha imisipha kulezo zindawo.
Izinzuzo zokuqeqeshwa kwe-Kettlebell:
• Inhlanganisela enkulu yamandla nokuqeqeshwa okuvumelana nezimo.
• Khulisa ukuguquguquka nokuhamba ngaphandle kokubamba isikhathi eside.
• Amandla okusebenza ngokusebenzisa ukunyakaza okuhlangene.
• Kwakha amandla amakhulu emisipha
• Kuhle kakhulu ku-hypertrophy.
• Kulula emzimbeni kunemisebenzi eminingi evamile yokuphakamisa izinsimbi.
• Ikhuthaza ukukhuthazela kwemisipha.
• Kuhle kakhulu ekuthuthukiseni amandla okubamba (25+ amasu okubamba ongawasebenzisa).
• Isebenza ngokuzinza ngendlela emangalisayo.
• Uthuthukisa amandla okusubatha ngokuqeqeshwa kwe-ballistic kanye nohlangothi olulodwa.
• Ukuzivocavoca kwe-Kettlebell HIIT
Izinzuzo Ngaphandle Komzimba:
• Kuyajabulisa futhi kunikeza ukuhluka okuhle kokujwayelekile, ikakhulukazi kulabo asebenesikhathi eside bephakamisa izinsimbi.
• Isilondolozi sesikhala, okwenza kube kuhle kumajimu asekhaya.
• Kuyithuluzi lokuqeqesha eliphathekayo, konke okukodwa.
Iyini I-Mace Yensimbi?
I-mace yensimbi, noma i-macebell njengoba yaziwa kanjalo, isuselwa kusikhali sasendulo.Kuyibhola elinesibambo eside esiqondile (esibizwa nge-lever) esishiselwe kulo.I-mace yensimbi enhle izobamba isibambo nge-knurled ukuze uthole ukwesekwa okwengeziwe.I-mace yensimbi inesisindo esingalingani sokusabalalisa, isisindo esiningi sisebhola (noma ikhanda) le-mace.
Asetshenziswa Kanjani Amamace Ensimbi?
I-mace yensimbi isetshenziswa ngezindlela eziningi ezahlukene ukuze kulungiswe umzimba ogcwele, futhi iwusizo ikakhulukazi emandleni aphezulu omzimba.Kodwa-ke, iyinhloko futhi isetshenziswa kangcono kakhulu ukuqeqeshwa kwe-kinesthetic (ibhalansi, ukuxhumanisa, ukuzinza kanye nokuqwashisa umzimba) kanye nokunyakaza kwe-multiplanar (ikakhulukazi ukunyakaza okujikelezayo okuyisisekelo) ngenxa yokusabalalisa kwesisindo esingalingani, okwenza kube nzima, i-offset yesisindo somzimba.Abasubathi abaningi basebenzisa i-mace kulezi zinsuku, ikakhulukazi ama-NFL nama-MMA fighters.
Yikuphi Ukuzivocavoca Okungcono Kakhulu Kwe-Steel Mace?
Izivivinyo eziyinhloko ama-360s kanye no-10 kuya ku-2s, okuwukuzilolonga okuhle kwamandla amakhulu nokuzinza, amahlombe anamandla & ahambayo, namandla okubambelela acindezelayo.Kunezindlela ezingenakubalwa ngempela ze-mace engasetshenziswa ukukhomba zonke izindawo zomzimba ngokusebenzisa ukunyakaza okuhlanganisiwe, okuwubuhle baleli thuluzi lokuqeqesha elimangalisayo elingajwayelekile.
Izinzuzo Zokuqeqeshwa Kwezinsimbi Zensimbi:
Ithuthukisa amahlombe aqinile, anamandla, futhi ahambayo.
Ithuthukisa amandla okubambelela okuchotshozayo.
Isebenza imisipha yokuzinza njengezinye.
Ithuluzi lokugcina lokusebenza ngokusebenzisa izindiza eziningi zokunyakaza.
Yandisa amandla okujikeleza ngendlela emangalisayo.
Ithuthukisa ukuzinza okuyisisekelo ngokuphindwe kashumi.
Kuhle kakhulu ekulinganiseni nasekuxhumaneni.
Kuhle kakhulu ku-metabolic, ukusebenzisa i-HIIT.
Iqinisa ukukhuthazela kwemisipha namandla ngendlela eyingqayizivele, ejabulisayo.
Uqeqesha umzimba ngendlela ehlangene, ehlangene, okuwuhlobo oluphelele lokuqeqeshwa kwabasubathi.
Ithuthukisa kakhulu impilo ehlangene.
Iklabhu Yensimbi -Iyini Iklabhu Yensimbi?
I-steel club, noma i-clubbell njengoba yaziwa kanjalo futhi inophawu lokuhweba, ingesinye isikhali sakudala esaphenduka ithuluzi lokufaneleka elinamandla.Kuthatha ukuma kulokho okufana eduze nephinikhodi ye-bowling noma i-juggling club.Yaqala ukusetshenziswa njengethuluzi lokumisa isimo ngamasosha nama-wrestlers ePheresiya lasendulo.Lawa makilabhu asekuqaleni abenzima kakhulu futhi ewusizo kakhulu ekukhuphuleni amandla okubambelela namandla ehlombe kanye namandla azungezayo, okuzuzisa kakhulu abadlali be-wrestlers - cabanga ukulwa nokujikijela abantu emahlombe akho.
Asetshenziswa Kanjani Amakilabhu Ensimbi?
Amakilabhu ensimbi aklanyelwe ukudonsa kanye nokunyakaza kokushwiba.Kuye ngesisindo, zingasetshenziselwa ukuvuselela kanye nokuvuselelwa (amakilabhu ensimbi elula) noma amandla ajikelezayo namahlombe (amakilabhu ensimbi esindayo).Abantu abaningi baziqeqesha ngamakilabhu ensimbi ngokusebenzisa izinduku zensimbi ezimbili ngesikhathi, kungaba ngamaphethini ahlangene noma ashintshana.Kuyithuluzi elihle lama-MMA fighters njengoba lithuthukisa ukubamba okunamandla namandla engalo yangaphambili, eliza kahle uma libambana (i-pun ihloselwe).
Yiziphi Izivivinyo Ezingcono Kakhulu Zeklabhu Yensimbi?
Futhi, amakilabhu ensimbi elula asetshenziselwa ikakhulukazi ukuvuselela noma kubantu abasanda kuqala ngamakilabhu ensimbi futhi abafuna ukufunda ukunyakaza ngokuphepha KANYE namakilabhu ensimbi esindayo anikeza ezinye izinzuzo kubasubathi abasesimweni esihle.Nokho, ukunyakaza kuyafana.Ama-pullovers amabili nesandla esisodwa (ngaphambili-ngemuva-ngaphambili & emuva-kuya-ngaphandle), ama-swing angaphambili nangemuva, noma ama-lateral swing.
Izinzuzo Zokuzivocavoca Kweklabhu Yensimbi:
I-Rehab kanye ne-prehab.
Amandla okujikeleza abalulekile nokuzinza.
Amandla ehlombe namandla.
Ukuqeqeshwa kwe-Kinesthetic.
Ukubamba namandla engalo.
Impilo yezicubu ezixhumeneyo namalunga.
Ukuqeqeshwa kokunyakaza kwezinhlelo eziningi.
Bobathathu banemiphakathi eqinile, ebumbene ekhuthele kakhulu, ewusizo futhi eyamukelayo.
Zonke ziqinile ngokwedlulele.Zenziwe ngensimbi phela.
Ngamunye unenzuzo ekuthuthukiseni ukusebenza kwezemidlalo.
Ithuthukisa ukungalingani kwemisipha (ikakhulukazi insimbi yensimbi).
Kungani uthenga Kettlebells?
I-kettlebell iyindlela engcono kakhulu uma ufuna ithuluzi lokuqeqesha eligxile kakhulu kulokhu:
Ukwakha imisipha
Ukuqeqeshwa kokumelana (ukukhuthazela kwemisipha namandla)
Ukuqeqeshwa kwe-Metabolic
I-kettlebell iyindlela enhle kulabo abafuna okungenhla.Kodwa-ke, uzodinga uhla lwamasayizi e-kettlebell ukuze uziphonsele inselelo futhi ufeze okungenhla ngempumelelo.Udinga ama-kettlebell asindayo futhi alula kuye ngokuzivocavoca nemisipha oyiqondise.
Uma ufuna nje ukushisa amafutha, isimo se-metabolic okungukuthi, ungase ubalekele i-kettlebell eyodwa kasayizi ophakathi nendawo kuya kosindayo ukuze uzivocavoce njenge-kettlebell swings, enhle kakhulu ekugcineni izinga lokushaya kwenhliziyo liphakeme.
Kungani uthenga i-Steel Maces?
I-steel mace iyindlela engcono kakhulu uma ufuna ithuluzi lokuqeqesha eligxile kakhulu kulokhu:
Ukuqeqeshwa kwe-Kinesthetic ((ukuqwashisa umzimba, ibhalansi, ukuxhumanisa)
Amandla ehlombe namandla
Ukuhamba kwamahlombe
Ukubamba namandla engalo
Amandla ajikelezayo (ihlombe kanye nomgogodla)
Imisipha eqinile yokuqiniswa
Ukuzinza okuyinhloko
Ukuthuthukisa ukuma
Ukulungiswa kwe-metabolic
Ukusebenza ezindizeni eziningi zokunyakaza
Ukujima Komzimba Kuphelele
Njengoba zonke izinketho ezintathu zinenzuzo yazo ekusebenzeni kwezemidlalo, kunzima ukusho ukuthi iyiphi "engcono kakhulu".
Kodwa-ke, uma ubheka ukuthuthukisa ukusebenza kwakho kwezemidlalo ngokulingana nokubambisana, i-mace yensimbi iyona ndlela engcono kakhulu, njengoba ukwenza izivivinyo ezihlangene ngesisindo se-offset kanye ne-lever ende kuzobekela inselele ngokungathí sina ibhalansi yakho nokuxhumana ngokuhamba kwesikhathi.Ngokuyisisekelo ukuqeqeshwa okusekelwe kwezemidlalo kuma-steroids (unilateral + offset).
I-mace yensimbi nayo iyamangalisa ngoba ungakwazi ukwandisa noma ukunciphisa ubunzima nge-mace eyodwa yensimbi.Izinga elide (noma isibambo) likuvumela ukuthi wehlise noma ukhuphule ubunzima ngokumane uminyanise phezulu noma wehle ku-mace, ngokulandelana.Lokhu kukuvumela ukuthi uziphonsele inselelo kumazinga obunzima ahlukene anoma yikuphi ukuvivinya umzimba owenza ngethuluzi elilodwa.Iwusizo ikakhulukazi enkingeni eyandayo mayelana nokuthi isisindo sisusiwe kangakanani.
Okokugcina, sikholelwa ukuthi i-mace yensimbi iyona eguquguqukayo kakhulu mayelana nokuzivocavoca.Ungaziqeqesha kuzo zontathu izindiza ezinyakazayo ngokuzivocavoca okuhlukahlukene okungenakubalwa.Amandla okuzivocavoca awanamkhawulo ngempela.Kuyithuluzi elihle kakhulu le-rehab ne-prehab kanye nokulungisa umzimba ogcwele kanye ne-HIIT.Ukwengeza, kuhle futhi ngokuthi ungayisebenzisa njengesando futhi - shaya inhliziyo yakho futhi uvune izinzuzo zokuqeqeshwa kokulungiswa kwe-metabolic.
Kungani uthenga ama-Steel Clubs?
I-steel club inezinzuzo eziningi ezifanayo ne-steel mace, nakuba ayiguquguquki ngokushintsha ubunzima kanye nenani lokuzivocavoca okumele kulandelwe.
Iklabhu yensimbi ingaba inketho engcono kakhulu uma ufuna ithuluzi lokuqeqesha eligxile kakhulu kulokhu:
Ukuvuselelwa kwamahlombe kanye ne-prehab
Amandla ajikelezayo
Ukuhamba kwamahlombe
Ukubamba namandla engalo
Ukuthuthukisa ukuma
Ukwakha imisipha eqinile yokuzinzisa
Ukuzinza okuyinhloko
Sikholelwa ukuthi iklabhu yensimbi ihamba phambili ngempela uma kuza ngesikhathi sokuvuselela kanye nesikhathi sangaphambi kwe-prehab.
Isikhathi sokuthumela: May-20-2023