Zonke Izinzuzo Ezinhle Ozithola Ngokwenza I-Kettlebell Swing

-Delile

• Izinzuzo nokuhlukahluka kwe-Kettlebell Swing
• Ungakwenza Kanjani I-Kettlebell Swing
• Buyekeza kwe-

Bonke badumisa i-kettlebell swing. Uma ungakaze wenze okukodwa ngaphambilini, cishe uyazibuza ukuthi kungani kunokuduma okungaka mayelana nalo msebenzi wakudala we-kettlebell. Kodwa kunesizathu sokuthi ibanjwe iqine endaweni yayo ephezulu emhlabeni wokujima.

"I-kettlebell swing iwukunyakaza kwe-kettlebell eyaziwa kakhulu ngenxa yokuguquguquka kwayo nekhono lokuphakamisa ngokushesha ukushaya kwenhliziyo," kusho uNoelle Tarr, umqeqeshi, umqeqeshi we-kettlebell oqinisekisiwe we-StrongFirst, kanye nombhali we-kettlebell. Ukhukhunathi namaKettlebells. "Ukunyakaza okuphelele komzimba okwakha amandla ngenkathi kudinga amandla, isivinini, nokulinganisela."

Izinzuzo nokuhlukahluka kwe-Kettlebell Swing

"I-swing ikakhulukazi ihlose imisipha yengqikithi, kufaka phakathi izinkalo zakho, ama-glutes, nezinsimbi, nomzimba ongaphezulu, kufaka phakathi amahlombe akho namalati," kusho uTarr. (Zama lokhu kuvivinya kwekettlebell eshisa amafutha okuvela ku-Jen Widerstrom ukuze unikeze umzimba wakho wonke umsebenzi obulalayo.)

Ngenkathi izinzuzo ezithile zemisipha zibambekile, okuyingxenye enhle kakhulu ukuthi le nhlangano ihumushela emzimbeni olinganayo futhi onamandla jikelele. Ucwaningo luka-2012 olushicilelwe kufayela le- Ijenali Yokucwaninga Amandla Nezimo ithole ukuthi ukuqeqeshwa kwe-kettlebell swing kwenyusa amandla aphezulu kanye nokuqhuma kwabasubathi, kuyilapho ucwaningo olwenziwe ngabasubathi. I-American Council on Exercise ithole ukuthi ukuqeqeshwa kwe-kettlebell (ngokujwayelekile) kungakhuphula amandla e-aerobic, kuthuthukise ibhalansi enamandla, futhi kukhulise ngokuphawulekayo amandla ayisisekelo. (Yebo, kunjalo: Ungakuthola ngokuphelele ukuzivocavoca kwe-cardio ngama-kettlebell nje.)

Usulungele ukuthola ukushwiba? Ngenkathi imihlahlandlela eminingi yokuqeqeshwa kwamandla ithi, "qala ukukhanya, bese uthuthuka," lesi yisimo esisodwa lapho ukuqala khona ukukhanya kungabuyela emuva: "Abantu abaningi empeleni baqala ngokukhanya okuncane kakhulu kwesisindo, ngakho-ke basebenzise izingalo zabo ukuqinisa ukunyakaza, "kusho uTarr. Uma umusha ekuqeqesheni i-kettlebell, zama i-kettlebell engu-6 noma 8 kg ukuze uqale. Uma unolwazi ngokuqeqeshwa kwamandla noma ama-kettlebells, zama i-12kg.

Uma ungazizwa ulungele ukushwiba ngokugcwele, mane nje uzilolonge "ukugibela" i-kettlebell ngemuva kwakho bese uyibuyisela phansi. "Uma usuzizwa ukhululekile ngalokho, zama ukuvula ezinqeni ngokushesha ukuze uvule i-swing ngezinqulu, bese unyusa i-kettlebell emuva ngaphansi kwakho bese uyibeka phansi," usho njalo. Zijwayeze ukumisa isikhashana phakathi kokushwiba ngakunye (uphumule i-kettlebell phansi) ngaphambi kokukuhlanganisa.

Uma usuphumelele ukushwiba okuyisisekelo, zama ukushwiba ngesandla esisodwa: Landela izinyathelo ezifanayo njengokushwibeka kwe-kettlebell evamile, ngaphandle kokuthi ubambe isibambo ngesandla esisodwa bese usebenzisa ingalo eyodwa ukwenza umnyakazo. "Ngoba usebenzisa uhlangothi olulodwa kuphela lomzimba wakho, wena kumele gcina ukungezwani emgogodleni wakho phezulu kwe-swing ukuze uhlale ulinganisile, "kusho uTarr." Ukushintshana kwesandla esisodwa kunzima kakhulu ngoba uphonswa inselelo ukulawula konke ukunyakaza ngohlangothi olulodwa. Ngenxa yalokho, kungcono kakhulu ukuqala ngesisindo esilula futhi sakhe njengoba ukhululeka ngokwengeziwe ngokunyakaza." (Okulandelayo: Inkosi Yokuvuka KwabaseTurkey)

Ungakwenza Kanjani I-Kettlebell Swing

A. Yima ngezinyawo ububanzi bokubanda ehlombe ne kettlebell phansi cishe ngonyawo phambi kwezinzwane. Ukugoba okhalweni nokugcina umgogodla ongathathi hlangothi (awuzungezeli iqolo) ,goba ubambe isibambo se-kettlebell ngezandla zombili.

B. Ukuqala ukujikisa, phefumulela phezulu uphinde unyuse i-kettlebell emuva naphezulu phakathi kwemilenze. (Imilenze yakho izolula kancane kule ndawo.)

C. Faka amandla ezinqulwini, khipha umoya bese usukuma ngokushesha bese ushwiba i-kettlebell uye phambili ufinyelele ezingeni lamehlo. Phezulu kokunyakaza, umnyombo kanye nama-glutes kufanele kufinyelelwe ngokusobala.

D. Shayela i-kettlebell uyibuyisele phansi naphezulu ngaphansi kwakho bese uyaphinda. Uma usuqedile, yima kancane phansi ekujikeni bese ubuyisela ikettlebell phansi phambi kwakho.

Phinda imizuzwana engama-30, bese uphumula imizuzwana engama-30. Zama amasethi ama-5. (Ukushintshana okunye nokuvivinya umzimba okusindayo kwe-kettlebell kokuzivocavoca umbulali.)

Amathiphu Wefomu le-Kettlebell Swing

• Izingalo zakho kufanele zimane ziqondise i-kettlebell njengoba intanta phakathi nengxenye yokuqala ye-swing. Ungasebenzisi izingalo zakho ukuphakamisa insimbi.
• Ngaphezulu kokunyakaza, imisipha yakho yesisu kanye nama-glutes kufanele kubonakale ukuthi kunenkontileka. Ukukusiza wenze lokhu, phefumula umoya lapho i-kettlebell ifinyelela phezulu, okuzodala ukungezwani emgodleni wakho.
• Ungaphathi ukushwiba njenge-squat: Lapho u-squat, udubula izinqe zakho emuva naphansi sengathi uhlezi esihlalweni. Ukwenza i-kettlebell swing, cabanga ngokuxosha isinqe sakho emuva bese uthinta okhalweni, bese uvumela izinkalo zakho zikunike amandla ukunyakaza.

Buyekeza kwe-