Ukwehlisa isisindo somzimba kufanele uvivinye umzimba, uyazi, siyakwazi futhi akukho okumele ukwenze ukukugwema. Ukulandela ukudla okwehlisa isisindo ngaphandle kokukufakela ngemidlalo kuyinjongo enzima ukuyifeza. Kunezinhlobo eziningi zemidlalo, ngakho-ke kungenzeka ukuthi uthole izinketho ezenzelwe izidingo ezithile zecala ngalinye. Noma kunjalo, eminye imisebenzi iphumelela kakhulu ekunciphiseni isisindo yini abanye.
Uma okudingayo kungukuthi nciphisa isisindo nakanjani, Okukhethwa kukho okuhle ngama-kettlebells noma ama-kettlebells. Uhlobo lwe-dumbbell elikuvumela ukuthi wenze izivivinyo ngokuphindaphinda futhi ubeka kalula. Ama-kettlebells akuvumela ukuthi wenze izinhlobo ezahlukahlukene zokuzivocavoca umzimba, okuya ngekhono lakho nokuqina komzimba kuzokusiza ulahle isisindo ngokushesha futhi ukhiphe nomzimba wakho.
Ukusebenza kwemisipha kubalulekile ekudleni kokunciphisa umzimba, ngoba uma ukwazi ukuphatha ukunciphisa umzimba, kuzofanele ulolonge imisipha yakho nesikhumba somzimba wakho. Lokhu kungukhiye wokufeza isimo esihle somzimba futhi ulahlekelwe isisindo unomphela. Kulinganiselwa ukuthi umuntu osesimweni esihle somzimba angalahlekelwa ama-calories angama-20 ngomzuzu ngokuzivocavoca okuthile kwe-kettlebell. Ngabe ufuna ukwazi ukuthi ungalusebenzisa kanjani lolu hlobo lwezisindo ukunciphisa umzimba?
Ukuzivocavoca umzimba kukaKettlebell
Uma usaqala, kufanele uqale nge-kettlebell noma i-kettlebell engu-8 kg esimweni sokuba ngowesifazane no-16 kg esimweni sokuba yindoda. Isikhathi esinconywayo sokuzivocavoca ngalunye yimizuzwana engama-20, nokuphumula kwesibili okuyishumi phakathi kokuvivinya ngakunye nokuphumula kwesekhondi okungu-10 lapho kushintshwa izivivinyo Nazi ezinye izivivinyo ze-kettlebell ezizokusiza ulahlekelwe isisindo.
Umthwalo we-kettlebell
Lo msebenzi uqukethe ukulayisha i-kettlebell ngezandla zombili, kufanele iphakanyiswe ngokuhamba kabili. Okokuqala ngiyazi phakamisa i-kettlebell ekuphakameni kwamadolo, ukuyikhuphula ngokushesha. Yenza ukuphindaphinda phakathi kuka-15 no-20, ongakhuphula njengoba uthola isimo.
Swing nge kettlebell
Ukuma nemilenze yakho ihlukane kancane, goba isifuba sakho phambili. Bamba i-kettlebell ngezandla zombili bese ushwiba ngezandla zakho, udlulise i-dumbbell phakathi kwemilenze yakho. Ngomfutho, phakamisa isisindo ngezingalo ezeluliwe zaze zafika esifubeni. Yenza ukuphindaphinda phakathi kuka-15 no-20, ngokuhlonipha amakhefu asungulwe esimweni ngasinye.
Amakati
Lokhu kuvivinya umzimba kuzokusiza uqinise umzimba wakho ophansi bese ubeka imilenze yakho ithoni. Ukuma nemilenze yakho ihlukaniswe ububanzi benyonga, bamba i-kettlebell ngezandla zombili. Kubaluleke kakhulu ukunaka ukunyakaza ukuze kungalimazi emuva. Kumele hambisa izinkalo zakho emuva njengoba wehla, ugcine amathanga akho esesimeni ngokufana nomhlabathi. Qala ngokuphindaphinda okungu-15-20 futhi wandise njengoba ukuqina kwakho kuthuthuka.
Kungani ama-kettlebells ephumelela kangaka ekwehliseni isisindo?
Uma ucabanga ukuthi noma yikuphi ukuzivocavoca kungakusiza wehlise isisindo, inqobo nje uma kuhlanganiswe nokudla okufanele, ukuzivocavoca nge-kettlebells kusebenza kakhulu kunezinye izinhlobo zokuvivinya umzimba. Lokhu kungenxa yokuthi lezi zisindo zivumela sebenza wonke amaqembu amakhulu emisipha, cishe kukho konke ukuvivinya umzimba kwakhe. Ngokwandisa isisindo semisipha, ngaleyo ndlela kusheshiswe imetabolism eyisisekelo.
Ukufunda ukusebenzisa ama-kettlebells ngendlela efanele kubalulekile ukuze ungahlushwa yiluphi uhlobo lomonakalo lapho wenza izivivinyo. Ngakho-ke, ngaphambi kokwenza amasethi aphelele, kuyalulekwa ukwenza izivivinyo ezisebenzayo. Bheka esibukweni ngenkathi ufunda, ukuze ubone ukuthi ukuma kwakho kulungile. Nawe ungakwenza thintana namavidiyo wokufundisa ukuze ufunde ukwenza lo msebenzi ngokufanele noma ukuqasha izinsizakalo zomqeqeshi womuntu siqu okwesikhashana.
Qala kancane kancane kepha ngakho konke okukhuthazayo, khulisa uchungechunge nesisindo kancane kancane futhi kungekudala uzobona ukuthi wehlisa kanjani isisindo unomphela. Ngaphezu kwalokho, uzobona ukuthi umzimba wakho ubukeka uchazwa kanjani, unamandla futhi unamandla amakhulu. Okungukuthi, kettlebells kuzokusiza ulahlekelwe isisindo, kodwa futhi uthuthukise ukuqina kwakho nayo, impilo yakho iyonke.