Iingcali Amandla kunye nemeko Sele zilungisiwe ngothotho lwezixhobo kulungiselelo olukhulu lomzimba nolwezemidlalo. Phakathi kwezixhobo ezininzi sifumana I-Kettlebel Swing okanye i-Kettlebell.
Olu hlobo loqeqesho lwe-kettlebell okanye umthambo usetyenziswa ikakhulu kwiinkqubo zokuzilolonga. ukomelela kwezolonwabo nakwezinye iikholeji kunye namandla oqeqesho kunye neenkqubo zemeko.
Yintoni i-Kettlebell Swing?
Ukujikeleza kweKettlbell Ngumthambo onamandla owenziweyo amashumi eminyaka kwaye ukusebenza kwawo kunomdla, kuba imeko yomzimba amawaka eembaleki enkosi kwimisebenzi yakhe 'yesiseko'.
Ukwenza lo msebenzi Kuya kufuneka ube ne kettlebell okanye kettlebell, into esetyenziswa eCrossfit ukusebenza nemithwalo. Umntu owenzayo kufuneka eme ngemilenze ebanzi kancinci kunamagxa kunye nesinqe kwaye abeke i-kettlebell ngaphambili, emgangathweni naphakathi kweenyawo zombini.
Kuya kuqala ngokuhla komboko kunye nomqolo othe ngqo, ukujija isinqe, ngokungathi siza kwenza isikhafu. Ngeli xesha i-kettlebell iyakuthathwa emgangathweni ngezandla zozibini, jika umva ukusuka emzimbeni phantsi kwemilenze kwaye ujonge ngaphambili kwesifuba kude kubekwe ngaphezulu kwentloko, kuhlala kuneengalo ezandisiweyo. Kule vidiyo ilandelayo sinokubona ukuba yenziwa njani.
Zimbini iindlela zokuziqhelanisa neKettlebel Swing:
- I-American Kettlebell Swing: Kuxa le ntshukumo inyukayo isenziwa, apho i-kettlebell iphela phambi kwentloko.
- Ukujikeleza kweRussian Kettlebell: Le ntshukumo ikwangaphezulu kwaye iphela xa i-kettlebell iphakanyiswe ngaphezulu kwentloko.
Uqeqesho lweKettlebell lube yinto eqhelekileyo kwaye njengesiqhelo kuyo nayiphi na inkqubo yokomelela nokunyamezela. Iye yasisixhobo esisisiseko kwaye isebenza ngokuSebenza kweMidlalo yoFundo kunye nokuSebenza kweMidlalo.
Ngokujikeleza kweKettlebell okanye ukulinganisa ngeebhetile sifezekisa ukusebenza ngokukuko ukukhula glute, ukutshisa amanqatha, phawula esinqeni kunye nokwenza i-abs eyomeleleyo. Enye yeendlela ezizezinye zokwenza ezemidlalo kunye nokuqeqesha inkqubo yemisipha kunye nentliziyo. Ukongeza ekuphuculeni izihlunu kuphucula ibhalansi kunye nokulungelelanisa umzimba.
Unonophelo lokwenza uKettlebell Swing
Ukudlala lo mdlalo kuzisa neempazamo zawo, ngenxa yoko ukwenzakala kunokwenzeka. Ubunzima be-dumbbell kufuneka buhlengahlengiswe ngokuhambelana namandla kunye nokubonakala komzimba yomntu, ubunzima obunzima bunokukhokelela ekonzakaleni. Ukwenza oku, kufuneka ukhethe ubunzima obungabandakanyi umgudu omkhulu kwaye uhambe ukwandisa iikhilogram zakho njengoko uguquka. Xa uqala ukubona ukuba i-kettlebell yakho iqala ukuyiphakamisa ngaphandle kobunzima ngaphezulu kwentloko yakho, emva koko ungaqala ukutyeba ngakumbi.
Ngendlela efanayo esinokuthi sikhathalele kuyo indlela yokuguqa ngamadolo, kuba awunyanzelekanga ukuba uyenze ngokugqithileyo, kodwa endaweni yoko wenze isikwere esincinci kwaye ungashukumisi isinqe. Indlela echanekileyo yokwenza oko iya kugqiba indlela yokwenza lo mdlalo ngempumelelo.
Kufuneka siqinisekise ukuba apho siqhelisela khona ube yindawo ekhuselekileyo Kwaye makungabikho nto iza phambi kwethu ukuze sikhubeke. Ukubambelela kufuneka kukhuseleke, kuba intshukumo okanye ujingi lwenziwa ngesantya esiphezulu. Indlela yokuyibamba kufuneka ibanzi kakhulu xa ugoso luzakwenziwa. Akukhuselekanga kakhulu xa kusenziwa kwiziko, kujongeka ngathi liza kutyibilika ngaphezulu.
Gwema ukujikeleza umva xa uphakamisa ubunzima. Ukuziqhelanisa nokwenza le ntshukumo kukhokelela kukugcwala komqolo kunye nokwenzakala okunokwenzeka. Ukuma ngokuchanekileyo kukugcina isifuba sakho sime nkqo kwaye umqolo wakho uthe tye.
Izibonelelo zokuziqhelanisa nalo mdlalo:
Umva womzimba uyasebenza: ukusuka kumqolo wonke ukuya kwimisipha kunye nokuqaqamba. Ngendlela efanayo naleyo sinokuyibona ngayo umva wemilenze (i-biceps, i-femoral, seminembranous kunye ne-semitendinosus). Uya kuba nakho ukuyidibanisa kwiiseshoni zakho zokuqala naxa ukuqina kuqala ukuvela.
Kwabo banengxaki yokuqaqanjelwa ngumqolo ilungele yomeleza eli candelo kunye nendawo empontshwa kunye nesisu, ukuba yenziwe ngokuchanekileyo.
Unokudibanisa umsebenzi we-aerobic kunye ne-anaerobic. Ke xa usonyusa ubunzima be-kettlebell, uya kutshisa iikhalori ezininzi.
Ngokophononongo olukhutshwe ngu Umbhalo weMandla noPhando loPhando Olu jingi lwe kettlebell ngumsebenzi owenza ukuba umzimba uphendula ngokuzinza okuhle kwehomoni, iyenza ukuba ibalasele kuphuhliso lwezemidlalo.
Lo msebenzi ulungele ukwenza i Indlela yeTabata, ukususela izihlunu ezininzi ziyasebenza ngaxeshanye kwaye loo nto imenza ukuba ayisebenzise, ngaxeshanye inyusa ukubetha kwentliziyo, into engenzeki nge dumbbells zemveli.
Lo mdlalo ubalasele kwaye kufuneka uyazi ukuba ukuziqhelanisa nawo kufuna ukuma kakuhle ukuze uwenze ngokuchanekileyo ngaphandle kokubangela naluphi na uhlobo lokonzakala. Ukuba unamathandabuzo malunga nendlela yokwenza kwaye uyithandile, ungaya kwindawo yokwenza umthambo uzibeke ezandleni zengcali Ingcebiso engcono