Uma sikhathele ukwenza izivivinyo ezifanayo ezindala kuseshini ngayinye, singafaka i-kettlebell deadlift ukuze sakhe ukuhlukahluka. Ama-Deadlifts kuwumsebenzi osebenza kahle kakhulu futhi kunezinhlobonhlobo eziningi zokunyakaza.
Amajimu amaningi aphatha ama-kettlebell ezisindo ezahlukahlukene, ngakho-ke kuzoba lula ukuqhubekisela phambili okuhlukile kwe-kettlebell deadlift.
Kuyini lokhu?
I-deadlift ye-kettlebell ifana nalokho okungenzeka ukuthi siyazi njenge-deadlift evamile, umehluko kuphela into esetshenzisiwe. Ukunyakaza komzimba okuphansi okwakha amandla, ikakhulukazi kuma-hamstrings nama-glutes.
Ukuze senze lolu hlobo lwe-deadlift, esikudingayo nje i-kettlebell. Uma sifuna ukuzama i-deadlift ye-kettlebell ephindwe kabili, sizodinga ukuthi sibambe ama-kettlebell amabili. Nakuba ukusetha i-barbell deadlift kungase kuthathe isikhathi eside kunalokho esisilindele lapho sizivocavoca ngokushesha, le kettlebell ehlukile yenza umnyakazo uphumelele futhi kube lula ukuwenza ngemishini encane nesikhala.
Kwenziwe kanjani?
Ukwenza i-kettlebell deadlift kulula kakhulu, singakwenza ekhaya noma ejimini kalula, njengoba sidinga i-kettlebell eyodwa kuphela. Uma singabantu abasha kulo msebenzi, singazijwayeza ukunyakaza kuqala ngesisindo esilula.
Uma singakakhululeki ukukhipha lesi sici okwamanje, sizozama ukuqala ngebha engenalutho. Lokhu kuzosisiza ukuthi sizijwayeze ukunyakaza okulungile ngaphambi kokudlulela esisindweni esisindayo.
Sizosetha le-deadlift sisebenzisa i-kettlebell enesisindo esilula uma sisanda kujima. Uma singabantu abavamile ejimini futhi sijwayelene ne-deadlift futhi sifuna ukuziphusha kancane, sizokhetha isisindo esindayo ngokwanele ukuze sisiphonse inselelo, kodwa hhayi esindayo kangangokuthi asikwazi ukugcina ukuma okuhle.
- Sizoqala ngokuhlukana kwezinyawo zethu zibe yi-hip-width ne-kettlebell phansi phakathi kwezinyawo zethu, phakathi kwamaqakala.
- Imilenze kufanele iqonde futhi izinzwane kufanele zibheke phambili ngokujikela kancane kunoma yiluphi uhlangothi.
- Kusukela lapho siqala khona, sizogoba izinqulu ukuze ingemuva libe isicaba futhi umzimba ube se-engeli engu-45º.
- Sizoqinisekisa ukuthi isilevu sihlala singathathi hlangothi.
- Ukugoba amadolo ethu, sizobamba i-kettlebell ngokubambelela phezulu.
- Izandla kufanele zibe eduze komunye nomunye.
- Njengoba isisu sixhumene, sizofinyela izinqe ukuze zime ziqonde.
- Sizokwehlisa i-kettlebell phansi ngokuguqa amadolo futhi sizungezisa ama-hips.
Izinzuzo
Siyazi ukuthi i-deadlift inikeza izinzuzo eziningi zezempilo nokusebenza, kodwa uma usebenzisa ama-kettlebell izinzuzo zayo zingahluka.
Khulisa imisipha yemisipha
Lapho wenza i-kettlebell deadlift, imisipha yakho iphushelwa emikhawulweni yayo. Ama-Deadlift ayinkomba eyinhloko yamandla. Abantu abaningi bayakugwema ngenxa yengcindezi engakwazi ukuyibeka emhlane ophansi, noma kunjalo, inqobo nje uma inqubo ilungile futhi isisindo sithwalwa kancane kancane, kufanele sinciphise ingozi yokulimala.
I-deadlift ingumnyakazo ohlanganisa yonke indawo, ngakho-ke ngenkathi ingeke ihlukanise imisipha ukuze uthole incazelo ephezulu, izokwakha inqwaba futhi yakhe amandla onke. Lolu hlobo lokuzijwayeza lwenza izivivinyo zokuzihlukanisa ziphumelele nakakhulu, njengoba ungakwazi ukwakha amandla ekunyakazeni okuhlanganisiwe futhi ulungiselele imisipha yakho ukuze wenze umsebenzi ongawodwa.
Lokhu kungathuthukisa amandla ewonke kanye nesisindo somzimba, njengoba ukunyakaza okuhlanganisiwe, okufana ne-kettlebell deadlift, ngokuvamile kuvumela isisindo esiningi kunalokho esingasisebenzisa ekunyakazeni okukodwa.
Izinhlobonhlobo ekuqeqesheni
Akukho okukodwa okuhlukile kwe-kettlebell deadlift, kuningi esingakwenza ukuze siqinisekise ukuthi ukujima kuhlala kujabulisa isonto ngalinye. Ngokuzivocavoca okufana ne-deadlift, kungaba yimfashini ukwenza ukunyakaza okufanayo, ngesisindo esifanayo, usuku nosuku.
Ngakho-ke, nge-kettlebell deadlift singathembela ezinhlobonhlobo eziningi ezifana nalezi:
- I-Double Kettlebell Deadlift
- i-deadlift suitcase ene-kettlebells
- i-deadlift ye-kettlebell
- sumo deadlift nge kettlebell
- I-Romanian deadlift nge-kettlebells
Ishisa amakhalori amaningi
Njenganoma yikuphi ukuzivocavoca, ukwenza i-kettlebell deadlift kungashisa ama-calories. Kodwa-ke, ama-deadlifts e-kettlebell angenziwa ngezisindo ezisindayo kunokunyakaza okuhlanganisiwe okumaphakathi. Ngakho-ke, isisindo esiningi silingana nomzamo owengeziwe, umzamo owengeziwe uholela ekusetshenzisweni kwekhalori eyengeziwe.
Singahlala sishintsha isisindo esisebenza ngaso, uma sifuna ukushisa amakhalori engeziwe kodwa singakakulungeli ukwenyusa isisindo, sizovele sinyuse izimpinda. Ngale ndlela, singakwazi ukuziphusha ngaphandle kokudinga ukunxeshezelwa ngokweqile.
Khulisa ukuminyana kwamathambo
Enye inzuzo enkulu yokwenza i-kettlebell deadlift ukuthi ingasisiza sithuthukise futhi sakhe ukuminyana kwamathambo.
Ngendlela efanayo imisipha nemisipha esabela ngayo ekucindezelekeni ngokomzimba, amathambo enza okufanayo. Ukuzivocavoca, futhi ikakhulukazi ukuqeqeshwa kwamandla nokumelana, kwakha imisipha futhi ngokuhambisana nalokhu kwandisa amandla e-tendon, ukuminyana kwamathambo, namandla okuqina.
Ngakho-ke nakuba singase sicabange ukuthi ukuvivinya umzimba okufana ne-kettlebell deadlift kuzuza kuphela imisipha yakho, futhi kuzuzisa izici eziningi zomsebenzi wakho womzimba uwonke.
iketanga eliqinile langemuva
Enye yezinzuzo eziyinhloko zokwenza njalo ama-kettlebell deadlift kanye nokuba nomthelela endleleni yakho yokumelana nokuqinisa iketango elingemuva.
Ukuze kube nokuzinza okuphelele komgogodla, iketanga eliqinile langemuva libalulekile. Lokhu kuhlanganisa ingxenye engemuva yomzimba, ikakhulukazi ingemuva eliphansi, imisipha ye-gluteal, ama-hamstrings namathole. Ngakho-ke, ngokwenza i-kettlebell deadlifts, singakwazi ukuqinisa lezi zindawo futhi ekugcineni sikhulise ibhalansi, ukuma namandla amandla.
Ngokuba neketango eliqinile langemuva, sizobona ukuthi amandla okuzivocavoca okuqhumayo azokhula. Futhi, ukulimala kungase kunciphe kancane njengoba sinamandla ohlangothini lwethu.