Ii-kettlebells kunye nee-dumbbells ziyisithako esisisiseko kuqeqesho olusebenzayo kwindawo yokuzivocavoca kunye nasekhaya. Zeziphi ezilunge ngakumbi kuqeqesho lwethu? Kunengqiqo ukucacisa ukuba yeyiphi kwezi zimbini ezikhethiweyo, kodwa yonke into iya kuxhomekeka kumsebenzi womzimba ukwenza umntu ngamnye kunye nendlela umntu ngamnye akhusela ngayo ngokukhetha ezinye iikettlebell okanye iidumbbells.
Ixesha ledinga elingagqibekanga kuya kuxhomekeka ekusebenziseni umntu ngobungcali Yenza uqeqesho rhoqo. Kwabanye kukho ukhetho olupheleleyo lwee-kettlebells, abanye badibanisa ngokuxhomekeke kumsebenzi kwaye ngokubanzi kukho ukuzivocavoca okuxhomekeke kwindlela enye kwaye kungekhona enye. Ngezantsi sihlaziya zonke iindlela kunye nokusetyenziswa kwezi zisindo kwimidlalo.
Umahluko phakathi kwee-kettlebells kunye needumbbells
Kubaqeqeshi abaninzi okanye iimbaleki naliphi na ithuba ebenokulikhetha. Uqeqesho olusebenzayo, zombini ziyimfuneko kuba Kuya kuxhomekeka kumsebenzi oza kwenziwa. nangona bobabini beqala ukufana kwabaninzi abaqala uqeqesho lwabo kwindawo yokuzivocavoca.
Iikettlebells zihlala zinesiphatho okanye isiphatho exhasa isakhiwo esipheleleyo esigcwele ubunzima. Lo bunzima bunokwahluka ngokuxhomekeke kwinto efunekayo. Ngenxa yobume bayo kunye nesithuba esiphakathi kwesandla kunye nobunzima, umntu osisebenzisayo unokuvakalelwa kukuba ubunzima bunyamezeleka ngakumbi kwaye bulula. Umzekelo, xa uphakamisa iikettlebells ngeengalo zakho kumphakamo wegxalaba, ubunzima abuyi kuba bunzima njengaxa uphakamisa i-deadlift.
iidumbbells Zinesakhiwo esahlukileyo ekubeni le ndawo ingekho kwaye ubunzima obuzinzile buvakala ngokuthe ngqo. Imalunga ne isandla sibambe ibha apho kuya kubekwa khona amatye anqabileyo ekupheleni kwayo. Ngakolunye uhlangothi, ukuhanjiswa kwakho kobunzima kubanzi kumacala esandla sakho kunekettlebell.
Kuxhomekeke kumsebenzi oza kwenziwa i-dumbbell ikhethwa kwipeso yaseRashiya, nangona njengomgaqo jikelele kuye kwagqitywa ukuba ii-kettlebells zikhethwa ukuhlangabezana noluhlu olubanzi lweenjongo. Kwimeko yehlabathi jikelele, apho zonke izihlunu zisetyenzwa ukuze zihambelane, nge kettlebell ufumana iziphumo ezingcono ekulahlekeni kwamafutha, kodwa iidumbbells nazo zenza umsebenzi obaluleke kakhulu. Le nkqubo isebenza ngakumbi xa ufuna ukusebenza amaqela athile emisipha.
Yintoni engcono, ii-kettlebells okanye iidumbbells?
Zombini zilungele ukudibanisa imithambo eyahlukeneyo. I Iikettlebells zezona zifanelekileyo kwaye zikhethwayo kuba ikhulula indlela yokwenza iintshukumo ezininzi. Umthambo wokujula, ukutsiba, ukulayisha okanye ezo zokwandisa amandla zilungele ukwenza ngolu hlobo lobunzima.
ikwenza wazi uzive ukhululekile naphi na emzimbeni, nakwii-squats, ii-presses okanye imiqolo, edibanisa ne-dumbbells, uhlobo lokuzivocavoca olwenziwa ngokuchanekileyo. Kodwa oku kuya kuxhomekeka kwincasa yomntu.
Iidumbbells zilungele ukutsala kunye nokucofa ekubeni zigqibelele ukuba zibe nokuzinza ngakumbi. Ngakolunye uhlangothi, kwi-high-intensity weight exercises, i-grips okanye i-squats, ii-kettlebells ziya kuhlala zikhululekile.
Ukuba ufuna ukufumana umthamo wemisipha
Ulawulo kunye nendlela elandelayo ukwenza olu hlobo lwemithambo, zidibanisa ngcono kakhulu kunye dumbbells. Iintshukumo zingenziwa ngokulinganisela kunye nokuzinza ngakumbi. Ukuba usebenzisa ii-kettlebells kufuneka unyuse ubunzima kwiibhetshi kwaye oko kukungalungi. Kwakhona, kuqhelekile ukubona i-biceps iphakamisa okanye i-biceps curl ene-dumbbells kwaye kungekhona ngee-kettebells.
Xa ufuna ukuphucula ukunyamezela
Apha i-kettlebell iya kuba sisixhobo esihle kakhulu yenza iintshukumo eziphezulu kunye ne-dynamic kunye ne-ballistic trajectories. Ii-kettebells zifanelekile ukubamba kwazo kwaye zibenze zisebenziseke nazo iintshukumo eziphindaphinda kakhulu kwaye zihamba ixesha elide. Umzekelo unokubonwa "ngeejingi" kuba zikuvumela ukuba uhambe ixesha elide ngaphandle kokuphumla.
Injongo kukulungiswa komzimba jikelele
Kuqondwa njengemeko yomzimba ngokunjalo gcina isakhiwo kunye nethoni yomzimba. Injongo kule meko kuxa ufuna ukufumana umzimba olungileyo ngaphandle kokuya kwiiklasi ezizodwa. Ubunzima baseRashiya okanye iikettebells Zilungile ngenxa yolu londolozo, abanakoyiswa, bahlakulela ukunyamezela kunye namandla ngaxeshanye.
Ukuba ufuna ukulahlekelwa ngamafutha omzimba
Kule meko sisebenzisa iidumbbells. Yimeko efana naleyo yokulungiswa komzimba kwaye kolu qeqesho iintshukumo ezenziwayo zenza sebenza imisipha emininzi yomzimba. Ukuzivocavoca kunokwenziwa ixesha elide kakhulu, kujoliswe kumaqela athile emisipha, kwaye ngaloo ndlela kuyasebenza ekulahlekeni kwamafutha.
Njengoko sele sikhankanyile, ukukhetha iikettlebells phezu dumbbells Kuya kuxhomekeka kuhlobo lokuzilolonga lomzimba oza kwenziwa. okanye kwisicwangciso soqeqesho oluthile. Ngokubanzi, kufunyaniswe ukuba iikettlebells zisetyenziswa ngakumbi kwimithambo emininzi ecwangcisiweyo, kodwa baninzi abantu abaziingcali kulo mdlalo abangakwaziyo ukuyeka ukusebenzisa iidumbbells.