Ungakujwayeza kanjani ukuguqula i-kettlebell

I-Kettlebel Swing:

Okobuchwepheshe Amandla nokulungisa Zivele zilungiswa ngochungechunge lwamathuluzi okulungiselela okuhle ngokomzimba nangokusubatha. Phakathi kokuningi kwalokhu kusebenza sithola ifayela le- UKettlebel Swing noma uKettlebell.

Lolu hlobo lokuqeqeshwa kwe-kettlebell noma ukuzivocavoca lisetshenziselwa ikakhulukazi izinhlelo zokuzivocavoca. ukuqina kokuzijabulisa nakwezinye izinhlelo zasekolishi nezamandla nezobuchwepheshe.

Kuyini uKettlebell Swing?

I-Kettlbell Swing ukuzivocavoca okunamandla okwenziwe amashumi eminyaka futhi ukusebenza kwaso kuyathakazelisa, ngoba izimo zomzimba izinkulungwane zabasubathi sibonga izivivinyo zakhe 'eziyisisekelo'.

Ukwenza lo msebenzi kufanele ube ne-kettlebell noma i-kettlebell, into esetshenziswa eCrossfit ukusebenza ngemithwalo. Umuntu owenzayo kufanele ame ngemilenze ibanzi kancanyana kunamahlombe nezinqulu bese ebeka i-kettlebell ngaphambili, phansi naphakathi kwezinyawo zombili.

Kuzoqala ngokwehla isiqu ngomhlane oqondile, ukuguqula izinkalo, kube sengathi sizokwenza isikwele. Ngalesi sikhathi i-kettlebell izolandwa phansi ngezandla zombili, ukujikisa emuva emzimbeni ngaphansi kwemilenze nokudlulisela phambili kwesifuba kuze kube yilapho usibeka ngaphezu kwekhanda, njalo ngezingalo ezeluliwe. Kule vidiyo elandelayo siyabona ukuthi kwenziwa kanjani.

Kunezitayela ezimbili zokwenza i-Kettlebel Swing:

  • I-American Kettlebell Swing: Yilapho kwenziwa lokhu kunyakaza okuphezulu, lapho i-kettlebell iphela khona ngaphambi kwekhanda.
  • I-Russian Kettlebell Swing: Lokhu kuhamba kunyuka futhi kuphela lapho i-kettlebell iphakanyiswa ngaphezu kwekhanda.

Ukuqeqeshwa kukaKettlebell sekuyinto evamile futhi njengesisekelo kunoma yiluphi uhlelo lokuqeqesha amandla nokukhuthazela. Sekube yithuluzi eliyisisekelo futhi kusebenza ngempumelelo yokufunda kabusha kwezemidlalo nokusebenza kwezemidlalo.

I-Kettlebel Swing:

 

Nge-Kettlebell Swing noma ukulinganisa ngama-kettlebells sithola ukusebenza okuhle kakhulu ku ukuthuthukiswa kwe-glute, shisa amanoni, maka uphawu okhalweni bese wenza i-abs eqinile. Ngenye yezindlela zokwenza imidlalo nokuqeqesha uhlelo lwemisipha kanye nenhliziyo. Ngaphezu kokuthuthukisa imisipha kuthuthukisa ukulinganisela nokuxhumana komzimba.

Ukunakekela ukwenza iKettlebell Swing

Ukuzijwayeza lo mdlalo kuletha namaphutha, ngakho ukulimala kungenzeka. Isisindo se-dumbbell kufanele silungiswe ngokulingana namandla nokubukeka komzimba yomuntu, isisindo esinzima singaholela ekulimaleni. Ukuze wenze lokhu, kufanele ukhethe isisindo esingafaki umzamo omkhulu futhi uhambe ukwandisa amakhilogremu akho njengoba uguquka. Lapho uqala ukubona ukuthi i-kettlebell yakho iqala ukuyiphakamisa ngaphandle kobunzima ngaphezu kwekhanda lakho, khona-ke ungaqala ukukhuluphala.

I-Kettlebel Swing:

Ngendlela efanayo esinganakekela ngayo indlela yokuguqa ngamadolo, Ngoba akudingeki ukwenze ngokweqile, kepha kunalokho wenze isikwele esincane futhi ungahambisi izinkalo. Indlela eyiyo yokukwenza izonquma ukuthi ungawenza kanjani lo mdlalo ngempumelelo.

Kufanele siqinisekise ukuthi lapho sikwenza khona ube yindawo ephephile Futhi ungavumeli lutho luze phambi kwethu esingakhubeka ngalo. Ukubamba kufanele kuvikeleke, ngoba ukunyakaza noma ukujikisa kwenziwa ngejubane elikhulu. Indlela yokuyibamba kufanele ibe banzi kakhulu lapho i-curvature izokwenziwa. Akuphephile kakhulu uma kwenziwa kusuka enkabeni, kubukeka sengathi kuzokwehla ngaphezulu.

Gwema ukuzungeza emuva lapho uphakamisa isisindo. Ukujwayela ukwenza lokhu kuhamba kuholela ekulayisheni ngokweqile emuva nokulimala okungenzeka. Isimo esifanele ukugcina isifuba sakho simile futhi umqolo wakho uqonde.

I-Kettlebel Swing:

Izinzuzo zokuzijwayeza lo mdlalo:

Umhlane womzimba uyasebenza: kusuka wonke umhlane kuya emisipheni nasemigudwini. Ngendlela efanayo esingayibona ngayo ngemuva kwemilenze (ama-biceps, abesifazane, ama-seminembranous kanye nama-semitendinosus). Uzokwazi ukukuqinisekisa ngezikhathi zakho zokuqala nalapho ukuqina kuqala ukuvela.

Kulabo abahlushwa izinhlungu zasemuva kulungile qinisa le ngxenye kanye nendawo yezinyosi nesisu, inqobo nje uma kwenziwa kahle.

Ungahlanganisa umsebenzi we-aerobic ne-anaerobic. Ngakho-ke njengoba ukhulisa isisindo se-kettlebell, uzoshisa amakhalori amaningi.

I-Kettlebel Swing:

Ngokusho kocwaningo olukhishwe ngu Journal of Strength and Conditioning Research Le kettlebell swing ukuzivocavoca okukwenza umzimba uphendula ngokuzinza okuhle kwamahomoni, okwenza kube kuhle kakhulu ekuthuthukiseni ezemidlalo.

Lokhu kuvivinya umzimba kuphelele ekwenzeni ifayili le- Indlela yeTabata, kusukela imisipha eminingi iyasebenza ngasikhathi sinye futhi lokho kumenza azisebenzise, ​​ngasikhathi sinye kuphakamisa ukushaya kwenhliziyo, into engenzeki nge ama-dumbbells wendabuko.

Lo mdlalo muhle kakhulu futhi kufanele wazi ukuthi ukuzijwayeza wona kudinga ukuma kahle komzimba ukuze uwenze kahle ngaphandle kokubanga noma iluphi uhlobo lokulimala. Uma ungabaza ukuthi ungakwenza kanjani futhi ukuthandile, ungaya ejimini uzibeke ezandleni zikachwepheshe ukuthola izincomo ezingcono


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.