Angase abonakale ejabulisa, kodwa ama-kettlebell anamandla okwengeza isishintshi somdlalo esimisweni sakho sokujima ekhaya noma ejimini. Ukufaka ama-kettlebell emsebenzini wakho kungasiza ukushisa ama-calories futhi kwakhe amandla anonya ngesikhathi esifushane.
Kodwa ngokuphambene nenkolelo evamile, i-kettlebell swing akuyona umnyakazo omuhle ukuqala ngawo. Lokhu kuvivinya umzimba kudinga ikhono lobuchwepheshe elingabangela kalula iqolo lakho ukuthi libe buhlungu uma lenziwe ngendlela engafanele. Uma ukulelo qophelo lokungakwazi ukushwiba, cela umqeqeshi wakho wejimu ukuze akufundise ukuthi ukwenze kanjani ngendlela efanele futhi ugweme ingozi yokulimala.
Ngenkathi uthola umuntu ongakusiza, kuhle kakhulu ukuzama ukwethula izivivinyo ze-kettlebell eziphephile ezingadali ubungozi obukhulu.
Ngaphandle kwama-kettlebell swing ungakwazi futhi ukuqeqesha
Ngezansi sikufundisa izivivinyo ezine nge-kettlebell, ngaphandle kwesidingo sokwethula ukujika. Qala ngokuzitholela ama-kettlebell amasayizi ahlukene ukuze uwasebenzisele ukuzivocavoca okuhlukene. Ungathola eyodwa yamakhilogremu angu-12, 16 no-24; Noma uma ucabanga ukuthi usezingeni eliqinile, ngincoma ama-kettlebell angu-16, 20 no-28 kg.
Ukwenza lezi zivivinyo, yenza ukunyakaza ngakunye ngamasethi amane okuphindaphinda okuyisishiyagalombili kuya kwayishumi nambili ngalinye, uphumule umzuzu owodwa phakathi kokunye.
I-Goblet Squat
Yima izinyawo zakho zihlukene ngobubanzi be-hip, nezinzwane zakho zibheke ngaphandle. Letha i-kettlebell phambi kwesifuba sakho ngenkathi uyibambe uyiqinise ngezandla zombili, izindololwane zibheke phansi. Buyisa i-hip yakho ukuze uqale i-squat. Goba amadolo akho ukuze uzehlise kuze kube yilapho amathanga akho okungenani ehambisana phansi, ugcine isifuba sakho siphezulu nesisindo sakho ezithendeni zakho. Cindezela futhi ukuze uthole indawo yokuma.
Stride
Yima ubambe i-kettlebell njengoba wenze ku-goblet squat, noma ngaphezu kwekhanda lakho uma ufuna ukushaya kwenhliziyo yakho kukhuphuke ngokuphawulekayo. Thatha isinyathelo esikhulu emuva ngomlenze wakho wesokudla, uzehlise kuze kube yilapho amadolo akho akhe ama-engeli angu-90 degree. Cindezela ngonyawo lwakho lwesokunxele ukuze ume. Phinda ngolunye uhlangothi.
I-One Arm Row
https://www.youtube.com/watch?v=2oUGxv-hO-A
Beka idolo lakho lesobunxele ebhentshini, esihlalweni, noma ebhokisini, gobisa i-torso yakho phambili, bese ubeka isandla sakho sobunxele phezulu ukuze usekele umzimba wakho. Fika phezulu bese ubamba i-kettlebell ngesandla sakho sokudla, ubuyele kule ndawo lapho umzimba wakho uhambisana nomhlabathi.
Donsela ingalo yakho yangakwesokudla kuze kube yilapho isandla sakho sifika ohlangothini lwesifuba. Yehlisa isisindo emuva phansi bese uphinda. Yenza wonke ama-reps akho kulolu hlangothi, bese ushintsha izinhlangothi bese uphinda.
Layisha i-kettlebell ibheke phezulu
Bamba isibambo ngesandla esiqondile, i-kettlebell kufanele ihlale esandleni sakho ezingeni lehlombe, ibheke ophahleni. Izandla zakho kufanele zibhekane emahlombe akho, futhi izindololwane zakho zisondele esifubeni sakho. Kulesi simo, hamba kancane kancane ibanga elifushane. Cindezela isisu sakho kahle bese wenza uhambo olulodwa noma okubili ochungechungeni ngalunye.