Kettlebell, zomwe muyenera kuonda mpaka kalekale

Zolemera za Kettlebell

Kuti muchepetse kunenepa muyenera kuchita masewera olimbitsa thupi, mukudziwa, timadziwa ndipo palibe choti tichite kuti tipewe. Kutsata zakudya zolemetsa osaphatikiza ndi masewera ndi cholinga chovuta kukwaniritsa. Pali mitundu yambiri yamasewera, chifukwa chake ndizotheka kupeza zosankha zomwe zikugwirizana ndi zosowa zamtundu uliwonse. Komabe, ntchito zina zimathandiza kwambiri kuti muchepetse kunenepa zomwe ena.

Ngati zomwe mukuyang'ana ndi kuonda motsimikizika, njira yanu yabwino ndi ma kettlebells kapena kettlebells. Mtundu wa dumbbell womwe umakupatsani mwayi wochita masewera olimbitsa thupi mobwerezabwereza ndikukhala mosavuta. Ma kettlebells amakulolani kuti muzichita masewera olimbitsa thupi osiyanasiyana, omwe kutengera kuthekera kwanu komanso kulimbitsa thupi kwanu kumakuthandizani kuti muchepetse thupi mwachangu komanso kuwonetsa thupi lanu.

Kugwiritsa ntchito minofu ndikofunikira pakudya kochepetsa thupi, chifukwa ngati utakwanitsadi kuchepa, uyenera kupanga minofu ndi khungu la thupi lako. Ichi ndiye chinsinsi choti mukwaniritse mawonekedwe abwino athupi komanso kuonda mpaka kalekale. Akuyerekeza kuti munthu wokhala ndi thanzi labwino atha kutaya makilogalamu 20 pamphindi ndi masewera olimbitsa thupi a kettlebell. Kodi mukufuna kudziwa momwe mungagwiritsire ntchito zolemera zamtunduwu kuti muchepetse thupi?

Zochita za Kettlebell

Maphunziro a Kettlebell

Ngati ndinu oyamba kumene, muyenera kuyamba ndi ma kettlebells a 8 kg mukakhala mayi ndi 16 kg mukakhala mamuna. Nthawi yoyenera kuchita masewera olimbitsa thupi ndi masekondi 20, ndi kupumula kwachiwiri kwa sekondi pakati pa zolimbitsa thupi zilizonse ndi kupumula kwachiwiri kwa 10 mukasintha zolimbitsa thupi Nawa machitidwe ena a kettlebell omwe angakuthandizeni kuti muchepetse kunenepa.

Katundu wa kettlebell

Ntchitoyi imakhala ndi kutsegula kettlebell ndi manja ake onse, iyenera kukwezedwa m'magulu awiri. Choyamba ndikudziwa kwezani kettlebell mpaka kutalika kwa mawondo, kuti adzaukweretserewo mwachangu. Chitani mobwerezabwereza pakati pa 15 ndi 20, zomwe mutha kuwonjezera mukamakhazikika.

Kuthamanga ndi kettlebell

Kuyimirira ndi miyendo yanu pang'ono, ikani mutu wanu patsogolo. Gwirani kettlebell ndi manja awiri ndikutembenuka ndi mikono yanu, ndikudutsa kanyumba pakati pa miyendo yanu. Ndikukula, kwezani kulemera ndi mikono yotambasulidwa mpaka pachifuwa. Chitani mobwerezabwereza pakati pa 15 ndi 20, pokhudzana ndi zopumira zomwe zakhazikitsidwa nthawi iliyonse.

Amphaka

Masamba a Kettlebell

Ntchitoyi ikuthandizani kulimbitsa thupi lanu ndikuchepetsa miyendo yanu. Imani ndi miyendo yanu m'chiuno mopingasa, gwiritsani kettlebell ndi manja anu onse. Ndikofunikira kwambiri kuyang'anira mayendedwe kuti musawononge kumbuyo. Muyenera ku sungani m'chiuno mmbuyo mukamatsitsa, sungani ntchafu zanu moyenera kufanana ndi nthaka. Yambani ndi kubwerera kwa 15-20 ndikuwonjezeka mukamakula bwino.

Chifukwa chiyani ma kettlebells ali othandiza kwambiri pakuchepetsa thupi?

Kungoganiza kuti masewera olimbitsa thupi aliwonse angakuthandizeni kuti muchepetse thupi, bola ngati akuphatikizidwa ndi zakudya zoyenera, zolimbitsa thupi ndi kettlebells ndizothandiza kuposa mitundu ina ya masewera olimbitsa thupi. Izi ndichifukwa choti zolemera izi zimaloleza gwiritsani ntchito magulu onse akulu aminyewa, pafupifupi pamachitidwe ake onse. Powonjezera minofu, motero kufulumizitsa kagayidwe kake koyambira.

Kuphunzira kugwiritsa ntchito kettlebells moyenera ndikofunikira kuti musavulazidwe pakuchita masewera olimbitsa thupi. Chifukwa chake, musanachite zonse, ndikofunikira kuchita masewera olimbitsa thupi. Yang'anani pagalasi mukamaphunzira, kuti muwone ngati mawonekedwe anu ndi olondola. Inunso mungatero funsani makanema kuti muphunzire momwe mungachitire masewera olimbitsa thupi bwino kapena ganyu ntchito za wophunzitsa munthu kwakanthawi.

Yambani pang'ono ndi pang'ono koma ndi chidwi chonse, onjezerani mndandanda ndi kulemera pang'onopang'ono ndipo posachedwa muwona momwe mungachepetsere thupi mpaka kalekale. Kuphatikiza apo, mudzawona momwe thupi lanu limawonekera bwino, lamphamvu komanso lolimbikira. Zomwe, kettlebells ikuthandizani kuti muchepetse thupi, komanso kukupatsani thanzi ndi izo, thanzi lanu ambiri.


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  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
  2. Cholinga cha deta: Control SPAM, kasamalidwe ka ndemanga.
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  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.