Kettlebell Workouts

I-kettlebell iyithuluzi elisebenzayo, elimise okwensimbi elizokusiza ukwakha imisipha emikhulu. Lesi sisetshenziswa siyithikithi lakho lokufaneleka ngokushesha, ngisho nabaqalayo. Njengoba ifaneleka kahle izinzuzo ze-HIIT zokushaya kwenhliziyo, lezi zisindo zithuthukisa amandla, ukubekezela, imisipha namandla kanye kanye ukuze kube nemiphumela yesisindo esinzima. Futhi njengoba ihlangene, iguquguquka futhi iguquguquka, i-kettlebell iyikhithi efanelekile yeqhawe lokujima lasekhaya.

Ukuthandwa okukhulayo kwezemidlalo ezifana ne-CrossFit kusize ukushayela ukuqeqeshwa kwe-kettlebell nokusebenza endaweni evamile, kodwa umqondo awuyona into entsha. Awudingi okunye okungaphezu kwalokhu kuhlanganiswe nesisindo somzimba wakho ukuze uziqeqeshe ngempumelelo ukuze uthole amandla, wakhe izicubu zomzimba kanye nesimo. Imvamisa, lokhu kuzivocavoca kufaka uhla lwe-rep ephezulu, okusho ukuthi imisipha eminingi (umzimba ogcwele) isetshenziswa ngesikhathi esisodwa. Uma igcinwa ngesivinini esingaguquki, inganikeza izinzuzo ezifanayo ze-aerobic ekuqeqesheni kwe-tabata HIIT.

Ukuzivocavoca okunjengokushwiba kungasiza ukukhulisa ukushaya kwenhliziyo yakho futhi kushise imisipha yamafutha engeziwe, kodwa uma kuziwa ekwakheni amandla kulo lonke iketanga lakho elingemuva - imisipha engemuva komzimba - ingena kweyayo ngempela. Futhi, ukwakheka nosayizi kusho ukuthi bazosebenza imisipha yakho ngendlela ehlukile kuma-barbell nama-dumbbell. Izinhlelo zethu zokujima zakha imisipha namandla njenganoma yiluphi olunye uhlobo lokuqeqeshwa kokumelana, kodwa kuhle kakhulu ekuthuthukiseni ukuqwashisa komzimba kanye namakhono amahle okunyakaza ngesikhathi esifanayo, futhi lokho kuzodlulisela kunoma yiluphi olunye uhlobo lokuqeqeshwa noma umsebenzi wokusubatha owuthandayo. phakathi.

Cishe awekho ama-exercises wokuzihlukanisa ongawenza ngalo mshini. Ukunyakaza okuningi ozowenza uqeqesha cishe wonke umzimba ngesikhathi esisodwa, futhi lokho kuwufundisa ukusebenza njengeyunithi—indlela okusebenza ngayo uma udlala umdlalo. Ngaphezu kwalokho, ama-kettlebell abolekisa ukunyakaza okuqhumayo okufana nokushwibeka nokuhlanza, okuthuthukisa amandla. Ungakwazi ukuhlanganisa ukuvivinya umzimba ndawonye, ​​njengakugeleza kwensimbi yeketela, ukuzijwayeza ukuqhuma nokuba namandla kuzo zonke izinhlangothi—isici ngokuqinisekile ongasitholi ngama-barbell nama-dumbbell.

Kuwucezu lwesisetshenziswa esisebenzayo, esimise okwensimbi esingasiza ukuqopha imisipha namakhalori ethoshi. Futhi, ungawasebenzisa ukuze ungene ekushiseni kwe-cardio umzimba ogcwele ngaphandle kokuba izinyawo zakho zishiye phansi, ngakho-ke kuhle njengokujima okunomphumela ophansi. Izinhlelo zethu zokujima zihlanganisa ukuhamba, amandla, ne-cardio. Ucwaningo lubonisa ukuthi ukuqeqeshwa nge-kettlebell kuveza ukuthuthuka okuhle kakhulu kumthamo namandla we-aerobic.