Kettlebell ndi zida zothandiza, zosavuta komanso zotsika mtengo zamasewera. Ngati simukugwira ntchito yolimbitsa thupi ndi kanyumba kakang'ono, ndiye kuti kuchita masewera olimbitsa thupi kunyumba ndi njira yovomerezeka yophunzitsira. Mothandizidwa ndi zipolopolozi, mutha kupopera bwino magulu onse amisempha komanso kusiyanitsa bwino maphunzirowa.
Vuto lokhalo lomwe lingakhalepo ndikuti ma kulemera osiyanasiyana amafunikira kuti apange maphunziro oyenera. Mwachitsanzo, pazochita zolimbitsa thupi pamiyendo ndi kumbuyo - 24 kapena 32 kg, ndi mapewa ndi mikono - 8 kapena 16. Chifukwa chake, muyenera kugula zolemera zolemera (kapena ziwiri) kapena zopindika.
Kenako, tiwunikanso mwatsatanetsatane machitidwe a gulu lililonse la minofu.
Minofu ya ziwalo
Bench atolankhani
Ngati muli ndi benchi, ndizabwino. Ngati kulibe, mutha kuyesa kuyika mipando ingapo motsatizana kapena kugwiritsa ntchito chithandizo china chofananacho, chinthu chachikulu ndikuti iyenera kukhazikika.
M'tsogolomu, njirayi siyikusiyana ndi makina osindikizira a benchi:
- Malo oyambira (IP) akunama, masamba amapewa amasonkhanitsidwa pamodzi, miyendo imapuma pansi. Manja okhala ndi ma kettle amawongoka ndipo ali pamwamba pachifuwa. Chomata chili m'manja, zipolopolozo sizimapachikidwa mbali, koma kumutu.
- Mukamakoka mpweya, muyenera kutsitsa manja anu pang'onopang'ono, pomwe zigongono zimapita mbali zonse mozungulira thupi, osalimbikira kulimbana ndi thupi. Kuzama kuyenera kukhala kosavuta, kutengera kutambasula kwanu, palibe chifukwa chochitira kupwetekako.
- Mukamatulutsa mpweya, Finyani zolemerazo ndi kuyesetsa mwamphamvu kwa minofu ya pectoral. Ndibwino kuti musagwetse magoli mpaka kumapeto - motero chifuwa chimakhala cholimba munjira yonseyi.
Ngati muli ndi kettlebell imodzi yokha, mutha kukanikiza ndi manja anu mosinthana, kapena kuigwira pansi ndi manja anu onse nthawi imodzi. Izi zimatengera kulemera kwake komanso mphamvu zanu.
Bench akanikizire pansi
Ngati mulibe chilichonse choti mungapangire benchi, njira ina ndi atolankhani apansi. Kusiyanitsa kwakukulu apa kudzakhala matalikidwe ang'onoang'ono, omwe amachepetsa pang'ono kuchita zolimbitsa thupi. Njirayi ndi yofanana, koma kuti muthandizidwe bwino, ndi bwino kugwada miyendo:
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Ntchitoyi itha kuchitidwanso ndi dzanja limodzi:
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Njira ina yosangalatsa yakuphera ndi kusindikiza benchi zolemera ziwiri pansi mosinthana. Mumatenga zipolopolo zonse nthawi imodzi, koma osazipinikiza palimodzi, koma choyamba ndi dzanja lanu lamanzere, kenako ndi dzanja lanu lamanja. Poterepa, thupi limakweza pang'ono kutsatira dzanja logwira ntchito:
Makankhidwe a Kettlebell
Kukankhira kwamtunduwu kumawonjezera mayendedwe osiyanasiyana, omwe amakupatsani mwayi kuti mutambasule bwino ndikugwira pachifuwa.
Njirayi ndi iyi:
- Ikani ma ketulo awiri okulirapo kuposa mapewa anu. Nthawi yomweyo, ma handle awo amayenera kufanana ndi thupi.
- Khalani ozolowereka, momwe manja ake amamenyera zigamba za zipolopolo.
- Mukamalowetsa mpweya, tsikani pansi momwe mungathere.
- Mukamatulutsa mpweya, pitani pamalo oyambira ndi gulu lamphamvu. Ndibwino kuti musamange mikono yanu mpaka kumapeto, nthawi yomweyo pitilizani kubwereza kwina.
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Ngati ndinu oyamba kumene ndipo mukuwopa kusagwira kettlebell ndi izi, gwiritsani ntchito njira zotsatirazi:
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Zosankha za othamanga patsogolo - kukankhira kumanja pa dzanja limodzi:
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Imani kumbali
Izi ndi masewera olimbitsa thupi omwe amagwiritsira ntchito ma pecs anu, ma triceps, ndi ma lats. Komanso, katunduyo amagawidwa motere. Chipolopolo chimodzi chidzakhala chokwanira.
Zimachitidwa bwino pa benchi yowongoka; mpando kapena chopondapo ndi choyeneranso pano, popeza pano thandizo limangofunika kumbuyo kwenikweni.
Pakubwezeretsanso mikono, safunika kupindika kuti katundu asalowe mu triceps. Yesetsani kuchita zokwera ndi zotsika pang'onopang'ono komanso moyang'aniridwa, mukuyang'ana minofu ya pachifuwa.
Kubwerera
Kutha
The classic deadlift itha kuchitidwa ndi kettlebell imodzi kapena ziwiri. Ichi ndi masewera olimbitsa thupi omwe, kuphatikiza pa minofu yakumbuyo, amachita nawo ma quadriceps mwachangu.
Njira imodzi ya kettlebell:
- Imani kutsogolo kwa pulojekitiyi - ili pakati pa miyendo pamiyendo yazala zakumapazi, miyendo yokha ndi yopingasa paphewa.
- Khalani pansi, mutatsamira, ndipo gwirani kettlebell ndi chogwirira ndi manja anu onse.
- Pamene mukuwongola miyendo yanu ndikuwongola msana wanu, dzukani pamalo oyambira. Simusowa kuweramira chammbuyo - ingoyimilirani. Chofunika kwambiri, kumbuyo sikuyenera kulowetsedwa m'malo am'mimba ndi amtundu wa thoracic poyenda konse.
- Pangani kubwereza kotsatira, kutsitsa chipolopolocho pansi, koma osachikhudza.
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Pankhani ya zolemera ziwiri (kuonjezera kulemera kwa magwiridwe antchito), njirayi ndiyofanana. Pakadali pano adzaima mbali zamiyendo:
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Bent over row
Muthanso kuganizira zosankha zingapo apa. Classic - dzanja lamanzere lakufa. Mutha kutsamira pa benchi, sofa kapena china chilichonse chofanana (ndibwino kuti sizofewa).
Njirayi ndi iyi:
- Imani kumbali yothandizirayo, mwachitsanzo, kumanja kwake. Tsamira pa ilo ndi dzanja lamanzere ndi mwendo wakumanzere utapinda. Ikani mwendo wina kumbuyo ndi pang'ono kumbali, pindani pang'ono pa bondo, chithandizo chiyenera kukhala chodalirika.
- Tengani kettlebell ndi dzanja lanu lamanja. Lungamitsani thupi lanu - liyenera kufanana pansi. Dzanja lokhala ndi kettlebell limapachika. Awa ndiye malo oyambira.
- Mukamatulutsa mpweya, pogwiritsa ntchito minofu yakumbuyo, kokerani projectile ku lamba. Nthawi yomweyo, chigongono chimayenda mthupi, mochita kukanikiza. Pamwamba pake, mutha kutembenuka pang'ono kuti matalikidwe a mayendedwe akhale akulu momwe angathere.
- Mukamakoka mpweya, tsitsani projekitiyo pansi momwe mungathere osatembenuza thupi, kwinaku mutambasula bwino ma lats, ndipo nthawi yomweyo yambani kukweza kwatsopano.
- Kenako zomwezo ziyenera kubwerezedwanso mbali inayo.
Ngati mulibe chithandizo chilichonse choyenera, mutha kuchita izi popanda izi. Kuti muchite izi, mwendo wakumanzere uyenera kuyikidwa patsogolo, monga chingwe, mupumule ndi dzanja lanu lamanzere ndikugwada, koma osafanana ndi pansi, koma pang'ono pang'ono:
Ngati kettlebell ili yolemetsa kwambiri kuti mungakoke ndi dzanja limodzi, mutha kukweza ndi manja awiri nthawi imodzi - pamenepa, mayendedwe ake azikhala ofanana ndi kukoka kwa bala kupita kumalamba otsetsereka. Momwemonso, mutha kukoka zipolopolo ziwiri nthawi imodzi.
Zovuta
Kusaloŵerera m'ndende kettlebell benchi atolankhani
Ntchitoyi ndi yofanana ndi yosindikiza mabenchi yomwe tafotokozayi. Komabe, kutsindika apa kuli ma triceps chifukwa chogwira mosiyana - zipolopolo ziyenera kutengedwa mosagwirizana, ndiye kuti, mitengo ya kanjedza iziyang'anizana, ndipo zolemera zizikhala pambali. Palinso kusiyana pakoyenda - pochepetsa, zigongono siziyenera kufalikira, koma zimayandikira pafupi ndi thupi momwe zingathere. Pamwamba pake, timakweza mikono yathu mpaka kumapeto. Itha kuchitidwa ponse pa benchi (njira yosankhika) komanso pansi.
Ngati pali chipolopolo chimodzi chokha, mutha kuyisindikiza ndi manja awiri nthawi imodzi, kugwiritsitsa pansi osayiwala za kulondola kwa zigongono:
Kutambasula kwa mikono kumbuyo kwa mutu
Njira ina yosindikizira ku France. Ndikosavuta kwambiri kuchita izi ndi kettlebell kuposa ma dumbbells, chifukwa ndizosavuta kuigwira.
Njirayi ndi iyi:
- Timakhala pa benchi, sofa kapena mpando wopanda nsana wapamwamba. Kwezani pulojekitiyi pamutu panu m'njira iliyonse yabwino ndikuigwira ndi manja awiri ndi chogwirira kuti izipendekeka.
- Mukamakoka mpweya, tsitsani pang'ono, ndikupinda mikono yanu. Onetsetsani kuti zigongono zanu sizakutalikirana kwambiri. Komanso, samalani kuti musaphwanye mutu wanu.
- Mukamatulutsa mpweya, timatambasula manja athu pamalo omwe anali pachiyambi.
Kuchita masewera olimbitsa thupi kumatha kuchitika poyimirira, koma ndikosavuta kukhalabe olimba mutakhala pansi.
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Ngati ndizosavuta kwa inu, mutha kuwonjezera ndi dzanja limodzi:
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Makankhidwe a Kettlebell okhala ndi mikono yopapatiza
Makokedwe amathanso kuchitidwa ndikugogomezera ma triceps osati minofu ya pectoral. Kuti tichite izi, timayika zipolopolozo paphewa, ndipo tikatsitsa sitimakweza zigongono, koma timayandikira pafupi ndi thupi momwe zingathere. Onjezani zigongono mpaka kumapeto pakubwereza kulikonse.
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Biceps
Ma curls azanja
Pogwiritsira ntchito kunyumba, iyi ndiyo masewera olimbitsa thupi. Imachitika motere:
- Imani molunjika, mapazi mulifupi-mulifupi, zipolopolo m'manja otsika.
- Pali zosankha zogwira. Yoyamba ndi yopanda ndale pomwe mitengo ikungoyang'anizana. Pachifukwa ichi, mukakweza, muyenera kutambasula dzanja - kufutukula m'thupi kuti cholemeracho chikhale patsogolo. Njira yachiwiri ndikuyamba kumvetsetsa mwamphamvu kuti kanjedza ziyang'ane kutali ndi thupi, ndipo pakukweza, sizisintha mawonekedwe amanja. Zosankha zonsezi ndi zabwino, tikulimbikitsidwa kuti muzisintha kuchokera kulimbitsa thupi mpaka kulimbitsa thupi.
- Mukamatulutsa mpweya, pindani mikono yanu yonse, ndikukweza zipolopolozo m'mapewa anu (mutha kutukula imodzi imodzi, koma izi zipatsa biceps nthawi yopuma). Samalani kuti musathandize thupi kusambira, komanso musakokere zigongono zanu patsogolo - ziyenera kukhazikika. Ngati sichigwira ntchito, ndiye kuti mwalemera kwambiri ndipo muyenera kutsitsa kapena kukweza ketulo imodzi ndi manja awiri nthawi imodzi.
- Mukamakoka mpweya, tsitsani zipolopolozo pang'onopang'ono, koma osatambasula mikono yanu mpaka kumapeto, sungani ma biceps anu nthawi zonse.
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Njira yonyamula kettlebell imodzi ndi manja awiri:
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Muthanso kuchita zolimbitsa thupi poyamba ndi dzanja limodzi (kubwereza konse), kenako ndi chachiwiri:
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Kupindika kokhazikika
Ngakhale kuthekera kwachinyengo sikunatchulidwenso pano, ma biceps amagwiritsidwa ntchito padera, chifukwa chake kulemera kwake kudzakhala kocheperako.
Njirayi ndi iyi:
- Khalani pachitetezo chilichonse chabwino, mutambasule miyendo yanu ndikuwapumitsa pansi.
- Tengani kettlebell ndi dzanja limodzi, ikani chigongono chake pa ntchafu ya mwendo womwewo.
- Mukamatulutsa mpweya, kwezani projectile, ndikupinda mkono wanu. Khalani chigongono mchiuno mwanu.
- Mukamakoka mpweya, tsitsani dzanja lanu moyenera, osalitambasula mpaka kumapeto, ndipo bwerezani nthawi yomweyo.
- Chitani zochitikazo mbali inanso.
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Sinthani ma curls
Njirayi imagwiritsa ntchito brachialis (yomwe ili pansi pa biceps) ndi minofu ya brachioradialis. Hypertrophy yawo ndiyofunikanso pamikono yayikulu, ndichifukwa chake ma curls osunthira kapena nyundo ayenera kuphatikizidwa pulogalamuyi.
Njirayi ndi yofanana ndi ma curls abwinobwino, koma nthawi ino kulumikizana kudzakhala kowongoka, ndiye kuti mitengo ya kanjedza ikuyang'ana kumbuyo. Izi zipangitsa kuti kukhale kovuta kukweza zipolopolozo, choncho musachepetse kulemera kwake. Mutha kuchita zonse mwakamodzi ndi manja awiri, komanso mosinthana ndi aliyense.
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"Zitsulo"
Izi ndizokhotakhota zomwezo, kungogwira kokha sikuyenera kukhala kosalolera pakuchita masewera olimbitsa thupi - mitengo ya kanjedza imayang'anizana:
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Mapewa
Bench atolankhani ataimirira
Zochita zoyambira zomwe zimakhudza matabwa onse atatu obisalamo, ngakhale katundu wamkulu amagwera kutsogolo. Zitha kuchitidwa zonse ndi manja awiri nthawi imodzi, kapena limodzi. Njirayi ndi iyi:
- Ponyani kettlebell (kapena kettlebell) kuchokera pansi paphewa mwanjira iliyonse yabwino. Imani molunjika, mapazi phewa-mulifupi popanda, simuyenera kuwakhotetsa.
- Mukamatulutsa mpweya, ndi kuyesayesa kwachangu, onetsani manja anu ndi zipolopolo pamutu panu, osakhala pansi kapena kugwedeza msana. Kusunthaku kuyenera kuchitika kokha paphewa ndi zigongono - uku ndiko kusiyana kwakukulu pakati pa benchi ndi shvung.
- Mukamalowetsa mpweya, pang'onopang'ono tsitsani zipolopolozo pamapewa anu.
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Pali njira ina yovuta - dinani ketulo imodzi, ndikugwira pansi. Pamafunika kulimbikira kuti projectile iwoneke bwino ndikukhazikika kwa minofu kuyambitsidwa. Muyenera kuchepetsa pang'ono.
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Chin kukoka
Imeneyi ndiyinso masewera olimbitsa thupi, apa kutsindika kwa katundu kumatha kusunthidwira kumtunda wakutsogolo kapena wapakati:
- Ngati mutenga kettlebell imodzi ndi manja anu awiri ndikuyikoka kupita pachifuwa chanu chapamwamba, mukupopa ma deltas akutsogolo ndi misampha.
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- Ngati mungatenge zipolopolo ziwiri ndikuzikweza patali (pafupifupi chamapewa kupatukana), matabwa apakatikati amagwira ntchito. Pachifukwa ichi, kutalika kwa kukweza kudzakhala kocheperako.
Izi ndizosankha zocheperako komanso zokopa zazing'ono zomwe zimakoka pachibwano, motsatana.
Mabotolo otsekemera
Ntchitoyi ndi yokhayokha komanso yofanana ndendende ndi dumbbell swing. Muthanso kusintha kusunthira kutsogolo kumtunda, kusunthira mbali mpaka pakati komanso mbali zonse mopita kumbuyo. Mfundo yofunikira - zolemera zopepuka zidzafunika pano, pafupifupi 8 kg. Osewera okha ophunzitsidwa mokwanira ndi omwe amatha kuyendetsa bwino ngakhale atakhala ndi 16 kg.
Njira yokhayo yomwe mungatenge chipolopolo chimodzi ndi manja anu onse ndikuthamangira kutsogolo:
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Miyendo
Gulu la Goblet
Mtundu woyamba wa squat umayang'ana ma quadriceps. Komanso, katundu wabwino amapita ku minofu ya gluteal. Ma hamstrings, ana amphongo, otambasula msana ndi abs amagwira ntchito yolimbitsa.
Njirayi ndi iyi:
- Tengani kettlebell pambali ndi manja onse awiri, imani chilili, miyendo ndiyotakata pang'ono kuposa mapewa, masokosi amawoneka pang'ono mbali.
- Popanda kusintha momwe msana wanu ulili kapena kusinkhasinkha, khalani pansi kuti chiuno chanu chikhale cholimba ndi mwendo wakumunsi, ndiye kuti, womwe uli pansipa. Nthawi yomweyo, yesetsani kugwada patsogolo pa masokosi anu.
- Imani pamalo oyambira, osabweretsa maondo anu mukakweza. Osatambasula miyendo yanu mpaka kumapeto, yambani kubwereza nthawi yomweyo.
Kusiyanasiyana kwa masewerawa kumatha kutchedwa squat wokhala ndi kettlebell pamanja otambasula. Apa zikuyenera kukhala zosavuta kuti muzitha kuwerengera, koma ndizovuta kusunga projectile - kokha mtolo wakutsogolo wa deltoids ndiwo ukugwira izi.
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Ochita masewera olimbitsa thupi amatha kuyenda ndi ma kettlebells awiri, motero kumawonjezera kulemera kwa miyendo.
Masewera a Plie
Apa, katunduyo amasunthira kumtundu wa adductor wa ntchafu (mkati mwake), komanso minofu ya gluteal. Quadriceps imagwiranso ntchito, koma zochepa.
Njira:
- Ikani mapazi anu wokulirapo kuposa mapewa anu, ndikutembenuzira zala zanu m'mbali. Pulojekitiyi ili m'manja, zidzakhala zosavuta kuigwira apa.
- Mukamadzipuma, dzitseni pang'onopang'ono, ngati kuti mwakhala pampando. Nthawi yomweyo, mawondo amayang'ana mbali yomweyo monga masokosi, osawabweretsa pamodzi.
- Tsikira kumtunda wakuya ndipo mukamatulutsa mpweya, yambani kukweza, kutambasula mafupa ndi mawondo. Komanso, onetsetsani kuti kumbuyo sikuzungulira, ndipo mawondo samapita kumbuyo kwa masokosi.
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Pofuna kuthetsa vutoli, mutha kutenga kettlebell m'manja.
Magulu pa mwendo umodzi
Dzina lina lochita masewera olimbitsa thupi ndi "pistol". Poterepa, imagwiridwa ndi zolemera - kettlebell, yomwe imayenera kugwiriridwa mikono itatambasulidwa patsogolo. Osayenera woyambira kumene, koma kwa othamanga odziwa zambiri ndimayendedwe abwino omwe amakulolani kupopera minofu ya miyendo ndi matako bwino, komanso kukulitsa kulumikizana ndi kulimba.
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Kuti muyese zolimbitsa thupi, choyamba muyenera kuphunzira momwe mungagwiritsire ntchito squat wokhazikika, kenako ndi mwendo umodzi osalemetsa (mutha kukhala pa sofa kapena kugwiritsitsa thandizo ndi dzanja limodzi) kenako ndikupita ku njira yovuta kwambiri.
Mapapu a kettlebell
Ma lunge ndi masewera olimbitsa thupi otsika pansi. Apa ndipomwe ma quadriceps, hamstrings ndi glutes zimagwira ntchito. Pa nthawi yomweyi, kutsogolo kwa ntchafu kumagwira ntchito zocheperako komanso zopapatiza, ndipo zam'mbuyo ndi zokongola - ndizotakata.
Mwambiri, malingalirowa ndi awa:
- Tengani zipolopolozo m'manja mwanu, imani chilili, miyendo pamodzi.
- Pita patsogolo ndi phazi lako lakumanzere, dzichepetse pansi, pafupifupi mpaka bondo lanu lakumanja likhudza pansi. Simuyenera kugwira - ingopita kuzama kozama kwambiri. Poterepa, mbali pakati pa ntchafu ndi mwendo wapansi wamiyendo yonse iyenera kukhala madigiri 90.
- Bwererani pamalo oyambira ndikuyenda ndi phazi lanu lamanja.
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Ma kettlebells amathanso kusungidwa pamwamba pamutu - apa mapewa ndi ma triceps azigwira ntchito mosasunthika, kuphatikiza mu mtunduwu ndizovuta pang'ono kuti mukhale okhazikika, zomwe zingapangitse kulumikizana kwa minofu ina yolimbitsa.
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Ngati muli ndi kettlebell imodzi, mutha kuyika mwendo uliwonse padera, kwinaku mukufinya projectile ndi dzanja lomwelo nthawi iliyonse mukamatsitsa, kapena kuyimilira nthawi zonse.
Zolakalaka zaku Romanian
Zochita zoyambira zolimbitsa maondo ndi ma glutes. Itha kuchitidwa ndi kettlebell imodzi kapena ziwiri - kutengera kulimbitsa thupi.
Njirayi ndi iyi:
- Imani molunjika, mapazi mulifupi-kupingasa padera, wopindika pang'ono, projectile imapachikidwa m'manja otsika.
- Mukamalowa mpweya, khalani patsogolo, pamene kayendetsedwe kake ndi chifukwa cha kuchotsa mafupa a m'chiuno. Mbali siyimasintha pamiyendo. Kutsetsereka kumadalira kutambasula kwanu. Pansi, muyenera kumva kulumikizidwa kwanu. Kumbuyo sikuyenera kuzungulira. Bweretsani masamba anu paphewa palimodzi kuti muwone kumbuyo kwanu. Mukayamba kukankhira mapewa anu kutsogolo kapena kupinda kumbuyo kumbuyo, muchepetse kunenepa.
- Mukamatulutsa mpweya, bwererani pamalo oyambira. Kuti muchepetse katunduyo paminyewa ya miyendo ndi matako, osagwedeza torso osati posunthira thupi, koma ngati kukankha pansi ndi miyendo yanu ndikupereka chiuno patsogolo.
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Onetsani
Zochita zonse zam'mimba zokhala ndi zolemera sizoyenera kwa oyamba kumene omwe amafunika kuphunzira momwe angazigwiritsire ntchito molondola ndi kulemera kwawo kenako ndikuwonjezera pang'onopang'ono.
Kupotoza
Uwu ndi mtundu wama crunches pansi, pokhapokha ndi zolemetsa zowonjezera. Ndibwino kuti mugwiritse chipolopolocho pachifuwa ndi manja awiri. Musaiwale kuti mukamakhotakhota, simuyenera kung'amba nsana wapansi pansi - kokha lamba wamapewa, kwinaku mukuzungulira msana ndikusokoneza atolankhani.
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Zosintha crunches
Iyi ndi njira yolemetsa kwambiri ya zotchinga zobwerera m'mbuyo - ngati simukoka thupi kuti likhale ndi miyendo yosayenda, koma m'malo mwake, kwezani miyendo yokhotakhota, dulani matako ndikukweza mmwamba, ndikumakweza mbali yotsika ya atolankhani.
Kulemera kumatha kuchitika pano mikono itatambasulidwa patsogolo panu:
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Mbali yam'mbali
Apa, minofu yam'mimba ya oblique yayamba kale kugwira ntchito mu statics. Kettlebell imatha kunyamulidwa ndi dzanja laulere paphewa kapena padzanja likukwera mmwamba. Mutha kuyimirira mu bar ponse pa chigongono ndi padzanja lotambasuka.
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Pakona pamiyeso
Kuchita masewera olimbitsa thupi bwino kwa rectus abdominis muscle. Njirayi ndi iyi:
- Ikani zipolopolozo m'lifupi-paphewa kuti mukamadalira, mikono yanu imangoyang'ana pansi.
- Khalani pakati pa zipolopolo, tambasulani miyendo yanu kutsogolo, gwirani ma kettlebell handles, yongolani manja anu. Pankhaniyi, mafupa a chiuno ayenera kutuluka pansi.
- Kwezani miyendo yanu kuti mbali ya 90 ipangidwe pakati pawo ndi thupi, ndikugwiritsanso ntchito nthawi yayitali.
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Zochita zovuta
Russian swing kettlebell
Kusintha kwa Russia ndi masewera olimbitsa thupi otchuka omwe amachokera kukweza kwa kettlebell, komwe kuli kothandiza. Ndizofanana ndi kuyimirira kutsogolo kwa ma deltas akutsogolo, koma mayendedwe omwewo amachitika kwambiri mchiuno ndi kumbuyo, osati mapewa ndi mikono.
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Pali zosankha zingapo pakuchita zisudzo zaku Russia, zitha kuchitidwanso ndi zolemera ziwiri. Kuchita masewera olimbitsa thupi kumakula bwino minofu ya m'chiuno mwendo, miyendo, kutsika kumbuyo, mphamvu zaphokoso za thupi lakumunsi. Njira yabwino kwa oyamba kumene omwe amafunika kuphunzira njira zosunthika zovuta - ma jerks, shwungs, zokoka, ndi zina zambiri.
Kukweza ku Turkey ndi kettlebell
Kukwera kwa Turkey ndi chitsanzo cha kayendedwe kogwira ntchito bwino. Minofu iliyonse mthupi lanu imagwira ntchito yokweza ku Turkey. Ntchitoyi imakhudzanso kuyenda kwamapewa: onetsetsani kuti mwakhazikika phewa lanu potembenuza mukamaliza ntchitoyo.
Onetsetsani chidwi chofunikira chomwe chimatsimikizira ukhondo wa kukweza kwa Turkey: mukadzuka, thupi liyenera kuwongoledwa kwathunthu, ndipo kumapeto ndi kumayambiriro kwa masewera olimbitsa thupi, projectile iyenera kukhudza pansi.
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Kettlebell kukankha
Zochita zofanana ndi makina osindikizira, koma kuphatikizapo kuthandizira mwendo. Amagwiritsidwanso ntchito pokweza kettlebell ndi crossfit. Popeza kukankhako ndikosavuta kuposa kukanikiza chifukwa cha njira ina, kulemera kwake kuyenera kukhala kwakukulu pano, komwe kumabweretsa chiopsezo chowonjezeka chovulala. Samalani mukamawonjezera kulemera kwanu.
Short mkombero akukankha njira:
- Ponyani kettlebell paphewa panu ndi kugwedezeka kuchokera pansi.
- Yesetsani kukankha - khalani pansi pang'ono ndikuwongoka, ndikuponyera kulemera kwake.
- Tsekani pamalo apamwamba kwachiwiri, kenako mubwezeretse projectile paphewa, ndikumangirira pang'ono ndi mawondo anu.
Ntchitoyi itha kuchitidwanso ndi ma kettlebells awiri.
Kettlebell amalowa m'malo olowera
Ntchitoyi imabweranso pokweza kettlebell. Apa, mapewa, ma trapeziums, zotambasulira msana zikugwira ntchito mwakhama, miyendo imatsegulidwanso, koma poyerekeza ndi pochita, mwachitsanzo, kugwedezeka kwa kettlebell pamalo okhala.
Njirayi ndi iyi:
- Ikani kettlebell patsogolo panu ndikulumikiza mapazi anu paphewa.
- Yatsamira pachikopacho kwinaku ukupinda miyendo pang'ono. Osazungulira kumbuyo kwanu, sungani chingwe chakumbuyo nthawi yonse yochita masewera olimbitsa thupi.
- Tengani kettlebell, pindani pang'ono pang'ono ndipo nthawi yomweyo yambani kukweza mmwamba, ndikuthandizira thupi ndi m'chiuno. Dzanja siliyenera kupindika ndi kusuntha - mayendedwe onse amachokera ku inertia ndi deltoid ndi trapezoidal khama.
- Pamwamba pake, tsekani mphindikati ndikuyamba kutsika. Simuyenera kuyika pansi - kungoyimilira ndikudzuka.
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Mpweya (oponya)
Kuponyera kwa kettlebell ndi chikwama cholimbira chomwe chimafinya projekitiyo nthawi imodzi ndikukweza.
Pulojekitiyi poyambira iyenera kuchitidwa ndi manja onse m'mbali mwa chogwirira pachifuwa. Miyendo - m'lifupi mwake paphewa, masokosi amakhala osiyana pang'ono. Ndiye palinso kupindika kwa miyendo nthawi zonse ikamagwa moyandikira m'chiuno ndi pansi (kapena kutsikira pang'ono) ndikukweza kwina, kwinaku ndikuwongolera mikono limodzi ndi kettlebell. Kumbukirani kuti muziyang'ana kumbuyo osatchera kapena kugwada.
Mzere wa squat
Kuphatikizana kwamatumba otsekemera ndi kettlebell kumakoka pachibwano. Kuchita masewera olimbitsa thupi kumakupatsani mwayi wogwiritsa ntchito quadriceps, deltas ndi trapezius.
Njira yakuphera:
- Imani ndi mapazi anu phewa-mulifupi ndikunyamula kulemera kwake ndi chogwirira ndi manja onse awiri.
- Kuyika msana wanu molunjika, pangani squat wokhazikika.
- Mukamatulutsa mpweya, yambani kuyimirira mwamphamvu, pomwe kulemera kwa inertia kukupitilizabe kukwera mutawongola miyendo. Ndi kuyesayesa kwa ma deltas ndi misampha, pitirizani kuyenda kwake pamwamba pachifuwa. Poterepa, zigongono ziyenera kukwera, pamwamba pamlingo wamanja.
- Chepetsani mikono yanu ndikuyamba rep.
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Kuyenda kwa mlimi
Zochita izi zimapanga minofu yonse ya miyendo, kumalimbitsa kugwira, minofu ya atolankhani ndi mikono yakutsogolo imagwira ntchito bwino pano. Njirayi ndi yosavuta - tengani ma kettlebells awiri mmanja mwanu ndikuyenda patsogolo pang'ono. Nthawi yomweyo, musazungulire mapewa anu, sungani msana wanu molunjika, ndikubweretsa masamba anu palimodzi.
Ngati mulibe malo konse, mutha kungolimbitsa ndikulumikiza minofu yanu ndikungogwira zipolopolozo m'malo mwake. Mulingo wopita patsogolo kwambiri ndikukulitsa makulidwe a chogwirira, mwachitsanzo mwakukulunga thaulo mozungulira.
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Zambiri zitha kunenedwa pazochita zilizonse zomwe zafotokozedwazo, ndipo mulimonsemo zomwe zili pamwambazi sizingaganiziridwe ngati zowongolera kwathunthu. Tengani izi ngati chiyambi cha njira yatsopano yophunzitsira.
Mapulogalamu ophunzitsira a Kettlebell kunyumba
Kwa amuna
Tionanso mapulogalamu awiri - oyamba kumene komanso othamanga odziwa zambiri. Amaganiziridwa kuti muli ndi zolemera zosachepera ziwiri zolemera kofanana. Momwemo, payenera kukhala zochulukirapo (zolemera mosiyanasiyana) kapena zokhoza.
Chifukwa chake, zovuta kwa oyamba kumene, zopangidwa kalembedwe ka fullbadi, - nthawi iliyonse yolimbitsa thupi, zimachitikanso ndipo minofu yonse imachitika:
| Zochita za Kettlebell | Njira | Kubwereza |
| Gulu la Goblet | 4 | 10-12 |
| Zolakalaka zaku Romanian | 4 | 10-12 |
| Kukakamiza kwamanja | 5 | 12-20 |
| Dzanja limodzi likuweramira kupalasa | 4 | 10-12 |
| Makina osindikizira amanja amodzi | 4 | 10-12 |
| Mzere pachitsulo cha ma kettlebells awiri (ngati ndiwolemera kwambiri, ndiye umodzi) | 4 | 10-12 |
Chifukwa chake, muyenera kuyeserera miyezi ingapo. Zili bwanji payekha. Wina amafunikira miyezi isanu ndi umodzi, ndipo wina, ngakhale itatha miyezi iwiri, adzawonjezera kwambiri zolemera zawo ndikugwiranso ntchito kuti achire.
M'tsogolomu, muyenera kusintha kuti mugawane. Ikhozanso kutengedwa ndi othamanga odziwa bwino ntchito omwe ayenera kuphunzitsa kunyumba. Imagwiritsa ntchito magawidwe achikale m'magulu olumikizana - chifuwa + triceps, kumbuyo + biceps ndi miyendo + mapewa.
| Tsiku 1 - chifuwa ndi triceps | ||
| Kuchita masewera olimbitsa thupi a Kettlebell | Njira | Kubwereza |
| Bench atolankhani kapena pansi osindikizira | 4 | 10-12 |
| Kukakamiza kwamanja | 4 | 15-20 |
| Imani kumbali | 3 | 10-12 |
| Kankhani ndi manja opapatiza | 4 | 15-20 |
| Kukulitsa kuchokera kumbuyo kwa mutu ndi mikono iwiri mutakhala | 3 | 12-15 |
| Tsiku 2 - kumbuyo, biceps, abs | ||
| Chitani masewera olimbitsa thupi | Njira | Kubwereza |
| Kutha | 4 | 10-12 |
| Dzanja limodzi likuweramira kupalasa | 4 | 10-12 |
| Kuyimirira ma curls amanja awiri | 4 | 10-12 |
| Nyundo zopindika | 3 | 10-12 |
| Kupotoza | 3 | 10-15 |
| Zosintha crunches | 3 | 10-15 |
| Tsiku 3 - miyendo ndi mapewa | ||
| Chitani masewera olimbitsa thupi | Njira | Kubwereza |
| Maunji okhala ndi ma kettle m'manja otsika | 4 | 10-12 |
| Zolakalaka zaku Romanian | 4 | 10-12 |
| Mzere wa squat | 4 | 12-15 |
| Kusindikiza kumanja | 4 | 10-12 |
| Tsikira kumbali | 4 | 12-15 |
| Tsikira kumbali mbali yotsetsereka | 4 | 12-15 |
Kwa akazi
Mofananamo, kwa azimayi, timapereka mapulogalamu awiriwa: kwa oyamba kumene komanso othamanga odziwa zambiri.
Fulbadi woyamba:
| Zochita za Kettlebell | Njira | Kubwereza |
| Masewera a Plie | 4 | 10-15 |
| Zolakalaka zaku Romanian | 4 | 10-12 |
| Maunji okhala ndi ma kettle m'manja otsika | 3 | 10-12 |
| Dzanja limodzi likuweramira kupalasa | 4 | 10-12 |
| Kettlebell Row kupita ku Chin | 4 | 10-15 |
| Maimidwe oyimilira a kettlebell | 3 | 10-12 |
| Kukulitsa kuchokera kumbuyo kwa mutu ndi manja awiri | 3 | 10-12 |
Gawani othamanga omwe ali ndi chidziwitso cha maphunziro:
| Tsiku 1 - quads ndi mapewa | ||
| Kuchita masewera olimbitsa thupi a Kettlebell | Njira | Kubwereza |
| Gulu la Goblet | 4 | 12-15 |
| Maunji okhala ndi ma kettle m'manja otsika | 3 | 10-12 |
| Zovuta | 4 | 10-15 |
| Makina osindikizira amanja amodzi | 4 | 10-12 |
| Mzere wa squat | 4 | 12-15 |
| Tsiku 2 - chifuwa, kumbuyo, mikono | ||
| Chitani masewera olimbitsa thupi | Njira | Kubwereza |
| Kankhani ndi mikono yayikulu | 4 | 10-15 |
| Dzanja limodzi likuweramira kupalasa | 4 | 10-12 |
| Imani kumbali | 3 | 10-12 |
| Ma curls oyimirira | 4 | 10-12 |
| Kukulitsa kuchokera kumbuyo kwa mutu ndi manja awiri | 4 | 10-12 |
| Tsiku 3 - mitsempha, ma glutes, abs | ||
| Chitani masewera olimbitsa thupi | Njira | Kubwereza |
| Masewera a Plie | 4 | 10-15 |
| Zolakalaka zaku Romanian | 4 | 10-12 |
| Mapazi oyenda kwambiri | 4 | 10-12 |
| Kupotoza | 3 | 10-15 |
| Zosintha crunches | 3 | 10-15 |
