Ama-kettlebell nama-dumbbells ayisithako esiyisisekelo ukuqeqeshwa okusebenzayo kokubili ejimini nasekhaya. Yiziphi ezingcono ekuqeqeshweni kwethu? Kunengqondo ukucacisa ukuthi yikuphi okukhethwa kukho kokubili, kodwa konke kuzoncika emsebenzini womzimba ukwenza ngomuntu ngamunye nokuthi ngamunye uzivikela kanjani ngokukhetha ama-kettlebell noma ama-dumbbell.
Konke kuzoncika ekusetshenzisweni komuntu ngokomsebenzi Yenza ukuqeqeshwa njalo. Kwabanye kukhona ukukhetha okuphelele kwama-kettlebell, abanye bayawahlanganisa kuye ngomsebenzi futhi ngokuvamile kukhona ukuvivinya umzimba okuncike endleleni eyodwa hhayi enye. Ngezansi sibuyekeza zonke izindlela kanye nokusetshenziswa kwalezi zisindo kwezemidlalo.
Umehluko phakathi kwama-kettlebell nama-dumbbell
Kubaqeqeshi abaningi noma ngisho nabasubathi noma iyiphi indlela angafinyelela kuyo. Ukuze uthole ukuqeqeshwa okuphumelelayo, kokubili kubalulekile ngoba Kuzoncika emsebenzini okumele wenziwe. nakuba bobabili beqala ngokufana kwabaningi abaqala ukuqeqeshwa ejimini.
Ama-kettlebell ngokuvamile anesibambo noma isibambo esekela isakhiwo sonke esigcwele isisindo. Lesi sisindo singahluka kuye ngokuthi yini edingekayo. Ngenxa yokuma kwayo kanye nesikhala phakathi kwesandla nesisindo, umuntu osisebenzisayo angase azizwe kanjalo umthwalo wesisindo uyabekezeleleka kakhulu futhi ulula. Isibonelo, uma uphakamisa ama-kettlebell izingalo zakho ziphakeme ngamahlombe, isisindo ngeke sizwe sisinda njengalapho uphakamisa i-deadlift.
ama-dumbbells Banesakhiwo esihlukile njengoba lesi sikhala singekho futhi isisindo esiqhubekayo sizwakala ngokuqondile. Imayelana isandla sibambe ibha lapho kuzobekwa khona izisindo emikhawulweni yawo ngayinye. Ngakolunye uhlangothi, ukusabalalisa kwesisindo sakho kubanzi ezinhlangothini zesandla sakho kune-kettlebell.
Kuye ngomsebenzi okumele wenziwe i-dumbbell ikhethwa kune-peso yaseRussia, nakuba njengomthetho ojwayelekile kuye kwanqunywa ukuthi ama-kettlebell akhethwa ukuhlangabezana nezinhlobonhlobo zezinhloso. Esimeni somzimba somhlaba wonke, lapho yonke imisipha isetshenziswa ukuze ivumelane, nge-kettlebell uthola imiphumela engcono ekulahlekelweni kwamafutha, kodwa ama-dumbbell nawo enza umsebenzi obaluleke kakhulu. Lolu hlelo lusebenza kakhulu uma ufuna ukusebenza ngamaqembu athile emisipha.
Yikuphi okungcono, ama-kettlebells noma ama-dumbbells?
Zombili zilungele ukuhlanganisa izivivinyo ezahlukene. I Ama-Kettlebells afanelekile futhi akhethwayo ngoba iphumuza indlela yokwenza ukunyakaza okuningi. Izivivinyo zokujikijela, ukugxuma, ukulayisha noma lezo zokwandisa amandla zilungele ukwenza lolu hlobo lwezisindo.
ikwenza wazi uzizwe ukhululekile noma yikuphi emzimbeni, ngisho nakuma-squats, ukucindezela noma imigqa, okuhlangene nama-dumbbells, uhlobo lokuzivocavoca olwenziwa ngendlela efanele. Kodwa lokhu kuzoncika ekunambitheni komuntu.
Ama-Dumbbell alungele ukudonsa nokucindezela njengoba bephelele ukuze babe nokuzinza okwengeziwe. Ngakolunye uhlangothi, ngokuzivocavoca kwesisindo esiphezulu, ukubamba noma ama-squats, ama-kettlebell azohlala ekhululekile.
Uma ufuna ukuzuza ivolumu yemisipha
Abaphathi kanye nomzila olandelayo ukwenza lolu hlobo lokuzivocavoca, bahlanganisa kangcono kakhulu nama-dumbbells. Ukunyakaza kungenziwa ngokulinganisela okuningi nokuzinza. Uma usebenzisa ama-kettlebell kufanele ukhuphule isisindo ngamaqoqo futhi lokho kuwububi. Futhi, kuvamile kakhulu ukubona i-biceps iphakamisa noma i-biceps curl enama-dumbbell hhayi ngama-kettebell.
Lapho ufuna ukuthuthukisa ukukhuthazela
Lapha i-kettlebell izoba yithuluzi elingcono kakhulu yenza ukunyakaza okuphezulu kakhulu futhi inamandla ngama-trajectories e-ballistic. Ama-kettebell alungele ukubamba kwawo futhi awenza asetshenziswe ngawo ukunyakaza okuphindaphindayo kakhulu futhi zisebenza isikhathi eside. Isibonelo singabonakala "nama-swing" ngoba akuvumela ukuthi uhambe isikhathi eside ngaphandle kokuphumula.
Inhloso isimo esijwayelekile somzimba
Kuqondwa njengokulungiswa komzimba kanye gcina ukwakheka kanye nephimbo umzimba. Inhloso kuleli cala yilapho ufuna ukuba nomzimba omuhle ngaphandle kokuya emakilasini akhethekile. Izisindo zaseRussia noma ama-kettebells Zikulungele ngenxa yalokhu kugcinwa, abahlulwa, bahlakulela ukukhuthazela namandla ngesikhathi esifanayo.
Uma ufuna ukulahlekelwa amafutha emzimbeni
Kulokhu sisebenzisa ama-dumbbells. Kuyisimo esifana naleso sokuqina komzimba futhi kulokhu kuqeqeshwa ukunyakaza okwenziwayo kwenza sebenza imisipha eminingi yomzimba. Ukuzivocavoca kungenziwa isikhathi eside kakhulu, kuqondiswe kumaqembu athile emisipha, futhi ngaleyo ndlela kuphumelele ekulahlekelweni kwamafutha.
Njengoba sesishilo, ukukhetha ama-kettlebells ngaphezu kwama-dumbbells Kuzoncika ohlotsheni lokuvivinya umzimba okufanele lwenziwe. noma ohlelweni oluthile lokuqeqesha. Ngokuvamile, kutholakale ukuthi ama-kettlebell asetshenziswa kakhulu ezivivinyweni eziningi ezihleliwe, kodwa baningi abantu abangochwepheshe kwezemidlalo abangakwazi ukuyeka ukusebenzisa dumbbells.