Yini ama-Kettlebells?
I-kettlebell, eyaziwa nangokuthi i-girya, isisindo se-iron esisetshenziselwa ukulungisa nokuqeqesha inhliziyo, ukuguquguquka kanye nokwenza ngcono amandla omzimba womuntu.Ifana ne-cannonball enesibambo esinamathiselwe, iza ngosayizi abahlukahlukene nezisindo ngokuvamile ngokunyuka okungu-26, 35, kanye no-52 lbs.Njengoba isuka eRussia, ukuthandwa kwe-kettlebell kwaduma emhlabeni wonke ngawo-1990, ikakhulukazi e-United States.
Eqinisweni, i-Russian Special Forces ikweleta amakhono abo amaningi ngenxa yokuqeqeshwa okubanzi ngama-kettlebell.Ama-weightlifters amaningi aphawulekayo nama-Olympian aqeqeshwe ngama-kettlebell ngemva kokubona izinzuzo zawo ngokumelene nokusebenzisa ama-barbell nama-dumbbell.Amandla okuqina afakazelwe ukuthi anda kakhulu uma usebenzisa kahle ama-kettlebell.Isihluthulelo sokusebenza kwe-kettlebell okuphumelelayo yikhono lokusebenza imisipha eminingana ngesikhathi esisodwa ngenkathi ugcina ukuphindaphinda kuphezulu futhi ikhefu lifushane.
Kungani Uziqeqeshe Ngama-Kettlebells?
Ama-Kettlebells akuvumela ukuthi uthole ukujima komzimba ogcwele ngaphandle kokuya ejimini.Okuwukuphela kocezu lwesisetshenziswa oludinga ngempela ukwenza izivivinyo ze-kettlebell yizisindo ngokwazo.Amandla okushisa ama-calories ngenani eliphezulu awenza abe ithuluzi eliphelele lokujima okuhle ngesikhathi esifushane.Hlanganisa lokhu nokudla okunengqondo futhi uzolahlekelwa isisindo ngokushesha.
Imuphi Usayizi Wesisindo Okufanele Ngiwusebenzise Ekuqeqesheni I-Kettlebell?
Mhlawumbe omunye wemibuzo evamile abantu ababa nayo lapho beqala ukufunda ngama-kettlebell ukuthi kufanele basebenzise usayizi ongakanani isisindo.Uma uzimisele ngokunciphisa umzimba uzofuna ukuthenga isethi ye-kettlebell.Ungathenga osayizi abahlukahlukene besisindo esihlanganisiwe.Khumbula, ukuthi uma usaqala, kufanele uqale ohlangothini olulula.
Kwabesifazane, isethi enhle yokuqala kufanele ihlanganise izisindo eziphakathi kuka-5 no-15 lbs.Ukuze wenze umzimba wakho ujwayelane nokuzivocavoca kwe-kettlebell, kufanele unamathele nesisindo esincane kakhulu ekuqaleni.Ngincoma izikhathi zemizuzu engama-20, izinsuku ezi-3 ngesonto.Ngeke kube lula ekuqaleni, kodwa njengoba isikhathi sihamba kufanele ukwazi ukukwenyusa lokho kube yizinsuku ezi-5 ngesonto.Kufanele ihlale iyinselele.Uma uzithola ungawasebenzisi amandla amaningi, sekuyisikhathi sokudlulela kusayizi wesisindo olandelayo.
Kwabesilisa, isethi ephakathi kuka-10 no-25 lbs ilungile.Khumbula, awuzami ukufakazela lutho kunoma ubani kodwa wena ngokwakho.Ungazizwa ubophekile ukuqala ngesisindo ohlangothini olusindayo.Uzodumazeka noma ungazilimaza.Uhlobo lomzimba wawo wonke umuntu luhlukile futhi awukho amahloni ukuqala ngekettlebell engu-10 lb.
Isikhathi sokuthumela: May-20-2023