Kutha kwa Kettlebell

Mosiyana ndi kumanga thupi ndikukweza, CrossFitters amasintha zolimbitsa thupi nthawi iliyonse yomwe aphunzitsa kuti asinthe zolemetsa. Chimodzi mwazolimbitsa thupi zomwe nthawi zambiri zimasinthidwa ndi barbell kapena dumbbell deadlift ndikufa ndi kettlebell.

Kusiyanitsa kwakukulu pakati pa zochitikazi ndi kufa kwa barbell ndi dumbbell kuli pamaso pa mphamvu yokoka, yomwe imasintha vekitala yamatalikidwe, ndipo koposa zonse, imagwira ntchito osati ngati chiwombankhanga chapamwamba, koma ngati chisakanizo cha mzere wakufa ndi t-bar.

Ubwino ndi kuipa kochita masewera olimbitsa thupi

Maphunziro a Kettlebell, monga masewera olimbitsa thupi aliwonse, ali ndi zabwino komanso zoyipa zake. Tiyeni tiwone ndikuwona ngati kuli koyenera kuphatikiza kusiyanasiyana kwakanthawi kumeneku mukulimbitsa thupi kwanu.

Pindulani

Ubwino wochita masewera olimbitsa thupi ndi awa:

• Izi ndizofunikira zolimbitsa thupi zingapo. Kugwiritsa ntchito ziwalo zochulukirapo kumakupatsani chidwi cholimbikitsira kupanga mahomoni amphongo amphongo, motero, kufulumizitsa kagayidwe kake ndikusintha motsindika njira za anabolic mthupi lonse.
• Kufa ndi kettlebell kumatsindika kwambiri minofu yakutsogolo. Chifukwa cha mphamvu yokoka yokoka, katundu wa minofu yosinthasintha ya kanjedza ukuwonjezeka. Izi zimakuthandizani kuti muzilimbitsa msanga msanga kuposa kugwiritsa ntchito zolimbitsa thupi zina.
• Sitima yolumikizira ndikukonzekera thupi kuti lizigwedezeka, kuphatikiza. shvungam ndi ma jerks.
• Chili ubwino Romanian deadlift (katundu wa hamstrings pa), pamene ntchito pakati pa kumbuyo, amene anthu ambiri aiwala.

Tikayerekezera zotsutsana ndi maubwino omwe angakhalepo, ndiye kuti ntchitoyi imayenera kuyang'aniridwa. Mwambiri, zotsutsana makamaka ndi zochitikazi zimagwirizana ndi zovuta zina zam'mimba.

Nthawi yomweyo, kugwiritsa ntchito chingwe chakufa ndi kettlebell pa mwendo umodzi ndi mwayi waukulu kugwedeza minofu ndikusinthitsa kuchuluka kwa maphunziro.

Zovuta komanso zotsutsana

Zotsutsana zenizeni zakupha anthu akufa pogwiritsa ntchito cholemera chapakati ndi:

• Kupezeka kwa mavuto ndi msana wam'mbuyo corset. Makamaka, sizikulimbikitsidwa kugwiritsa ntchito zochitikazi kwa iwo omwe adachita kale zakufa, chifukwa chake mbali imodzi imapangidwa bwino.
• Kukhala ndi mavuto ndi ma vertebral discs.
• Kugwiritsa ntchito zakufa nthawi yomweyo zitatha kukokedwa. Makamaka, kukoka kumatsitsimuka ndikutambasula ma vertebral discs, pomwe kumbuyo kumakoka atangotambasula kumatha kubweretsa kukanikiza kwambiri.
• Kukhala ndi mavuto ndi kumbuyo kwenikweni.
• Pamaso zoopsa postoperative mu m'mimba.
• Zilonda zam'mimba zam'mimba.
• Mavuto azovuta.

Chisamaliro chapadera chiyenera kulipidwa pamavuto ndi kukakamizidwa, popeza wakupha amatenga njira inayake yopumira, chifukwa chake zovuta zomwe zimabwera kwa odwala omwe ali ndi matenda oopsa nthawi yayandikira.

Ponena za zomwe zingavulaze, ndikungopitilira kulemera kovomerezeka ndi kuphwanya kwambiri ukadaulo komwe mungapeze msana wamtsempha kapena kusunthika kwa msana. Kupanda kutero, zochitikazi, monga kungowonjezera, sizikhala ndi zovuta zambiri.

Ndi minofu iti yomwe imagwira ntchito?

Mukamachita kufa ndi kettlebell, pafupifupi minofu yonse ya thupi imagwira ntchito, yomwe ndi:

• latissimus dorsi;
• minofu ya kumbuyo kwa rhomboid;
• minofu ya kutsogolo;
• minofu ya dera la thoracic (chifukwa chokhala ndi mikono yocheperako);
• biceps kusintha minofu;
• minofu ya trapezius, makamaka pansi pa trapezium;
• minofu ya msana;
• minofu ya atolankhani ndi pachimake;
• kumbuyo kwa ntchafu;
• mitsempha;
• minofu ya gluteal;
• ng'ombe yokhazikika.

Kuphatikiza apo, ma deltas akumbuyo amagwira ntchito, ngakhale katundu wawo ndi wopanda pake. Ma triceps ndi kutsogolo kwa delts amakhala olimbitsa, kulandira katundu wawo.

M'malo mwake, ndimasewera olimbitsa thupi lonse. Ngakhale maziko ake amakhala kumbuyo kwa corset, itha kugwiritsidwa ntchito popanga katundu wocheperako paminyezi yolumikizira masiku ophatikizika.

Njira yakupha

Ngakhale zolemera zazing'ono zogwirira ntchito, ntchitoyi ili ndi njira yodziwika bwino, komanso kusiyanasiyana. Ganizirani zaukadaulo wa kettlebell deadlift:

1. Choyamba muyenera kupeza chipolopolo choyenera.
2. Tengani kettlebell ndi manja onse ndi kutseka pamalo otsika.
3. Fufuzani kumbuyo kwa chingwe ndi miyendo kuti iwoneke mozungulira kumapazi.
4. Kusunga kutembenuka kwanu, yambani kukweza ndi kettlebell. Ndikofunika kutenga masamba amapewa kumbuyo kumtunda kwa mayendedwe.
5. Mutu uyenera kuyang'ana mtsogolo ndikukweza nthawi zonse.
6. Kusunthira katunduyo pa ntchafu ya miyendo, mafupa a chiuno amatha kupendekera kumbuyo pang'ono kuposa kufa kwakanthawi.
7. Pamwamba, muyenera kukhala kwa mphindi imodzi, kenako yambani kutsika.

Mukatsika, bwerezani zonse momwemo munjira yobwereza. Mkhalidwe waukulu ndikuteteza kumbuyo kumbuyo, komwe kumateteza thupi kuvulala kosiyanasiyana ndikulola kukulitsa mphamvu zolimbitsa thupi.

Kusiyanasiyana ndi mwendo umodzi

Njira yopangira akufa ndi kettlebell pa mwendo umodzi makamaka cholinga chake ndikulitsa katundu kumbuyo kwa ntchafu. Kuonjezera apo, chifukwa cha kusintha kwa katundu ndi thupi, ma quadriceps a mwendo wotsogola amathandizidwanso, zomwe zimapangitsa kuti anthu akufa azibwerera m'gulu lazolimbitsa thupi kupita ku zochitika zolimbitsa thupi za miyendo.

1. Tengani kettlebell ndi manja awiri.
2. Bweretsani mwendo umodzi pang'ono. Mukamasunga chingwe chanu chakumbuyo, pang'onopang'ono yambani kukweza.
3. Mukakweza thupi, mwendo wosalamulira uyenera kubwerera mofananamo, ndikupanga mawonekedwe a madigiri 90.

Kupanda kutero, njira yakupherayi ndiyofanana ndendende ndi zakufa zakale.

Musaiwale za kupuma. Mukamapita chakumtunda, muyenera kutulutsa mpweya. Pankhaniyi, mu matalikidwe apamwamba, simungatenge mpweya umodzi, koma kangapo.

Kulemera ndi kusankha nsinga

Ngakhale kuti kufa kwa ma kettlebells kumakhala kopepuka kuposa koyambirira, zolemera zolembazo ziyenera kusankhidwa ndikukonzekera. Makamaka, kwa othamanga oyamba, kulemera kovomerezeka ndi 2 zolemera za 8 kg, kapena 1 zolemera pa 16 kg. Kwa CrossFitters wodziwa zambiri, kuwerengera kumayenderana ndi kulemera kwantchito.

Kwa iwo omwe nthawi zambiri amagwira ntchito kuchokera pa 110 kg, kulemera kovomerezeka kwa zolemera zonsezo ndi 24 kg. Zolemera 3 za pood sizimapezeka kawirikawiri pamalo ochitira masewera olimbitsa thupi, koma amathanso kugwiritsidwa ntchito. Kwa iwo omwe amagwira ntchito zolemera kuyambira 150 kg, kulemera kwa projectile mdzanja lililonse kuyenera kukhala 32 kg.

Kwa iwo omwe sanafikire kulemera kwakufa kwa makilogalamu 60 (ndi njira yokhazikika), ndibwino kuti mupewe kuphunzitsidwa ndi zolemera kwakanthawi, popeza kuti corset ya minofu imatha kulimbana ndi kukhazikika kwa katundu, polingalira kuti mbali yolimba kumbuyo (nthawi zambiri mbali yakumanja) imatha mopambanitsa, zomwe zimapangitsa kuti kusunthika kwazing'ono mu disc ya vertebral disc.

Maofesi ophunzitsira

Kettlebell Deadlift ndi masewera olimbitsa thupi omwe amatha kugwiritsidwa ntchito pokonzekera dera komanso kukonzekera dera. Komabe, zotsatira zabwino zimatheka ngati mutaziphatikiza ndi kukweza ma kettlebell patsiku lophunzitsira. Tiyeni tiganizire malo akuluakulu omwe amagwiritsa ntchito zolemera zolemera.

Kufa ndi kettlebell, ngakhale sikofunikira kuchita masewera olimbitsa thupi, ndi njira yabwino kwambiri komanso njira yosinthira masewera olimbitsa thupi kwa othamanga ambiri. Mwinanso mwayi wake waukulu ndikuti zimakupatsani mwayi wopita patsogolo ndi zolemera zochepa.

Kulemera kocheperako kumachepetsanso kwambiri chiopsezo chovulala komanso mwayi wopeza kusunthika pang'ono, popeza ndi kulemera kwathunthu kwakufa kwa ma kilogalamu a 64, katundu m'dera lumbar ndi wocheperako.

Malangizo okha kwa othamanga omwe akufuna kuchita bwino pantchitoyi ndikugwiritsa ntchito njira yophunzitsira pampu mobwerezabwereza mwachangu.

Onerani kanemayo: 20 Minute Kettlebell Workout for Beginners - With Warm-Up and Cool-Down. Sweat With SELF (Mulole 2025).