Kukweza kwa kettlebell kudzakuthandizani kuwonjezera china chatsopano pakukonda kwamaphunziro. Ndiwothandiza kwa othamanga ambiri, komanso amateurs wamba omwe amasankha kupopera pang'ono.
Chitani nawo kulikonse ndi nthawi iliyonse
Simuyenera kuchita masewera olimbitsa thupi kapena kugula zida zokwera mtengo kuti mukweze kettlebell. Kuphatikiza pa malo ochepa omwe amapezeka mnyumba iliyonse komanso zolemera zawo, palibe chomwe chikufunika. Kwa oyamba kumene, zolemera zolemera makilogalamu 16 ndizoyenera. Ndiye, pamene mphamvu ndi chipiriro zikukula, mutha kugula zipolopolo zolemera mu 24 kapena 32 kg. Kaya zikhale zotani, m'misika ya chipolopolo chosavutikachi akukhuta kwambiri. Chifukwa chake, yesani kufunsa mozungulira kuchokera kwa anzanu kapena kupeza malonda kuchokera m'manja mwanu. Chifukwa chake mutha kugula zolemera zomwe zilibe tsiku lotha ntchito zotsika mtengo kwambiri ndipo mawonekedwe ake sanasinthe kwambiri mzaka makumi angapo zapitazi. Chifukwa chake, ngakhale zolemera zakale zaku Soviet Union sizidzagwiranso ntchito kuposa masiku ano.
Phunzirani "kumva" thupi lanu
Zochita zolimbitsa thupi zomwe zimachitika ndi ma kettlebells ndimasinthidwe, ma jerks komanso kulanda. Ndizothandiza kwambiri pamalumikizidwe ndipo ndizothandiza kwambiri pakupanga luso. Kuchita masewera olimbitsa thupi pafupipafupi kukuphunzitsani "kumva" thupi lanu. Maluso omwe taphunzira pa nthawi ya maphunziro akhala othandiza pamoyo watsiku ndi tsiku, popeza mayendedwe omwe timapanga tsiku ndi tsiku amafanana kwambiri ndi zolimbitsa thupi ndi ma kettlebells.
Mphamvu yakutsogolo
Kukweza kwa kettlebell kumayamba mwa othamanga makamaka minofu yakutsogolo ndikukhazikika mwamphamvu. Zimakhala zokongola kwambiri ngati munthu ali ndi mphamvu osati mikono yayikulu. Kugwira mwamphamvu kumathandiza pazochita zina zamphamvu, monga kukoka, pomwe nthawi zina mikono yaying'ono imalepheretsa minofu ina kutseguka kwathunthu, kotero kubwereza kumachepa.
Kuchuluka kwamphamvu kwakukula kwa minofu
Minofu yosinthasintha komanso yotanuka imakula mwachangu kwambiri, chifukwa chake kukweza kwa kettlebell kumalimbikitsa kukula kwa minofu kudzera m'matalikidwe apamwamba komanso zolimbitsa thupi zomwe zimapangitsa kusinthasintha. Kuphatikiza apo, zolemera zimanyamula minofu momwe zingathere chifukwa cha kuyesayesa kwina, ndipo maphunziro amodzi ovuta a kettlebell ndi okwanira kusintha gawo limodzi mu masewera olimbitsa thupi.
Zolemba zina zomwe zingakusangalatseni:
1. Momwe mungakokere molondola
2. Chingwe cholumpha
3. Kuchita masewera olimbitsa thupi
4. Momwe mungaphunzire kukoka bala yopingasa
Kukula kwamphamvu ndi kupirira kwakukulu
Kukweza kwa kettlebell, monga china chilichonse, kumalimbitsa kupirira. Ndipo khalidweli ndilofunikira kwambiri pamoyo watsiku ndi tsiku. Kukweza cholemera cholemera ndikokwanira kukhala ndi mphamvu, koma kuti musunthe kwinakwake muyenera kukhala ndi kupirira kwamphamvu. Ichi ndichifukwa chake kukweza kwa kettlebell kudzakuthandizani, popanda kupanikizika, kunyamula zinthu zolemetsa. Kuphatikiza apo, kupirira kwamphamvu kumabweretsa kupirira konse, kotero kukweza kwa kettlebell kungakhale kothandiza kwa othamanga akutali komanso osambira ndipo kumatha kukulitsa zotsatira zawo.
Palibe chifukwa chotsitsira mkalasi mwanu, kapena ngakhale masewera olimbitsa thupi, kupita kokha kukweza kettlebell. Koma kuwonjezera machitidwe a kettlebell kuntchito yanu ndikofunikira kwa wothamanga aliyense. Izi zithandizira kukulitsa magulu a minofu omwe ndi ovuta kukulitsa popanda zolemera, komanso kuwonjezera mphamvu komanso kupirira kwathunthu.
