Ii-kettlebells zizixhobo zemveli zokuzilolonga ezivela eRashiya, ezithiywe njalo ngenxa yokufana kwazo neembiza zamanzi.I-Kettlebells ibonakalisa uyilo olulodwa olunesiphatho kunye nomzimba wesinyithi ojikelezayo, okwenza kube lula kwaye kulula ukumbamba.Esi sixhobo sinokusetyenziswa kwimisebenzi eyahlukeneyo, ngokubandakanyeka ngokufanelekileyo kumalungu amaninzi omzimba, anje ngeenyonga, amathanga, umqolo ongezantsi, iingalo, amagxa kunye nezihlunu ezingundoqo.
Ukukhethwa kobunzima beekettlebells kubalulekile ekusebenzeni okusebenzayo.Ngokuqhelekileyo, abaqalayo banokukhetha ubunzima obuhlukeneyo ngokusekelwe kwisini sabo.Abaqalayo abangamadoda bangaqala ngeekhilogram ezisi-8 ukuya kwezili-12, ngelixa abafazi banokuqala nge-4 ukuya kwi-6 yeekhilogram.Njengoko amanqanaba oqeqesho ephucuka, ubunzima be-kettlebell bunokwandiswa ngokuthe ngcembe ukucela umngeni kunye nokwandisa amandla omzimba kunye nokunyamezela.
Ngokubhekiselele kwiintshukumo ezithile zoqeqesho, ii-kettlebells zinokusetyenziswa kwimisebenzi eyahlukeneyo, efana nale:
1. I-Kettlebell Swing: Ijolise ezinqeni, amathanga, kunye nezihlunu ezisezantsi.Isitshixo sale ntshukumo kukubamba i-kettlebell ngezandla zozibini, uncike phambili, kwaye uyijiwulisele ngasemva ngaphambi kokuba uyijiwulisele ngokuqhushumba ukuya phambili ukuya kubude besifuba.
2. Umqolo weKettlebell yeengalo ezimbini: Isebenza iingalo, amagxa, kunye nezihlunu zangasemva.Yima nkqo ushiye i-hip-width ububanzi, amadolo agobe kancinci, kwaye ubambe i-kettlebell kwisandla ngasinye ngokubambelela ngaphezulu.Tsala ii-kettlebells ukuya kubude begxalaba ngokucinezela amagxa akho kunye.
3. I-Kettlebell Goblet Squat: Ibandakanya izinqe, imilenze, kunye nezihlunu eziphambili.Beka iinyawo zakho zibe banzi kancinci kunobubanzi bamagxa ngaphandle, bamba i-kettlebell ngesiphatho ngezandla zozibini, iingqiniba zifakwe ngaphakathi, kwaye ugcine ukuma okuthe nkqo.Yehlisa umzimba wakho kwi-squat ngamadolo akho ahambelana neenzwane zakho.
Xa uthengela ii-kettlebells, khetha ubunzima obufanelekileyo kunye nemodeli ngokusekelwe kwiinjongo zakho zoqeqesho kunye nenqanaba.
Ukuqukumbela, ii-kettlebells ziyaguquguquka, zisebenziseka lula, kwaye zisebenza kakhulu izixhobo zokuzilolonga ezilungele abenza umthambo kuwo onke amanqanaba.Baphucula ngokufanelekileyo ukomelela komzimba kunye namandla emisipha.
Ixesha lokuposa: Dec-12-2023