Kettlebell workouts ke tsela e ntle ea ho haha matla
Kettlebells?
Haeba ha o e-s'o utloe ho sebelisa kettlebell ho matlafala, mohlomong ha u mong. Le hoja sesebelisoa sena sa thepa ea tšepe ea tšepe ea tšepe e 'nile ea e-ba teng ka lilemo tse mashome, haufinyane tjena ho na le tlhokomelo ea baatlelete ba tloaelehileng ba boithabiso.
Kettlebells ke bowling ball-sized cast iron weights e nang le sekontiri se le seng ka holimo.
O ka fumana Kettlebells ka mefuta e sa tšoaneng ea litekanyo tse ngata, joalo ka litlolo tse ling tse nang le lithane tse peli ho ea ho boima ba 'mele. Tsena li 'nile tsa e-ba liphallelo tse tloaelehileng tsa ho koetlisa matla Europe Bochabela, kettlebells,' me joale li ntse li bonoa lihlopheng tse ngata, li-gyms le likamore tsa boima ka ho fetisisa lefatšeng ka lebaka la mananeo a fitness joaloka CrossFit, bootcamp le lihlopha tse ling tsa boikoetliso ba sehlopha. Kettlebells ke ntho e ratoang haholo meleng ea CrossFit, hammoho le lintho tse ling tsa motheo tsa koetliso joaloka libolo tsa meriana e boima , ho hula liballo , ho tlōla lithapo le boholo ba litekanyo tsa mahala.
Ke Hobane'ng haholo ka Kettlebells?
Lebaka la ho matlafatsa koetliso ea kettlebell e le hore e khutlele thupelong ea mantlha e hlokang ho sebetsa hantle, ho ikoetlisa 'meleng. Kettlebells e hloka moatlelete ho tsepamisa mohopolo 'meleng oa' mele ka ho phahamisa le ho laola matla a kettlebell 'meleng oohle, mme ka ho khetheha motsoako , ho kopana le sehlopha, ho haha matla le botsitso ka nako e le' ngoe.
Kettlebell workouts e kopanya meriana e mengata ka nako e le 'ngoe. Ka tsela ena, ke khetho e ntle bakeng sa ho ikoetlisa 'mele ka nakoana.
Kettlebell Training Tips
Haeba u batla ho eketsa koetliso ea kettlebell, ke habohlokoa hore u be le taelo ea motho ka mong ho tswa ho mokoetlisi kapa mokoetlisi ea nang le phihlelo ea ho ruta li-kettlebell.
Tšebeliso e fosahetseng ea kettlebell e ka baka likotsi, haholo-holo likarolo tse tlaase tsa morao le li-sprains, kahoo u se ke ua li nka feela ebe u qala ho tsuba. Ho fumana mokoetlisi ea kettlebell ea tiisitsoeng haufi le uena, sheba liwebsaete tse latelang:
- Kettlebell Club ea Amerika
- Kettlebell International le Fitness Federation (IKFF)
Tšireletso ea Kettlebell
Ke habohlokoa ho qala butle le ho fumana koetliso ea litsebi ha u sebelisa kettlebells. Ha li sebelisoa ka mokhoa o fosahetseng, kettlebells e ka baka likotsi tse ling tse kotsi. Tšebeliso e nepahetseng ea boima ba tšepe ena ea tšepe e hloka matla, ho sebelisana le mokhoa o mongata ka boima bo boima pele o eketseha boima ba 'mele. Koetliso e 'ngoe le e' ngoe ea kettlebell e akarelletsa manonyeletso a mangata le lihlopha tse ngata tsa mesifa li sebetsa hammoho Ho nka baatlelete ba bangata nako ea ho ikamahanya le mekhoa ena e mecha eo hangata e fapaneng ho feta ea boima ba mekhabiso ea boima. Ho tseba mekhoa ena ea mokhatlo ho hloka tataiso, thuto le mamello. Ka mor'a hore litsebi tsa motheo li tsebe hantle, ho eketsa boima ba 'mele ho fana ka matla a ho sebetsa a sa tšoaneng le mechine kapa esita le li-dumbbells.
Batho ba qalang ho etsa liphoso tse kholo ba qala ka kettlebell e boima haholo, 'me ba itšunya-tšunya ka matla, ho e-na le ho laola. Ha u robala kettlebell u ke ke ua laola hantle, lits'enyeho tsa kotsi li eketseha haholo.
Sena se ka baka likotsi tse tebileng ho manonyeletso, haholo-holo molala, mokokotlo le mokokotlo. Keletso e molemo ka ho fetisisa ke ho qala ka kettlebell e bobebe, 'me o phethahatse mohato oa motheo oa ho sisinyeha pele o eketsa boima ba' mele. E-ba le morupeli ea hlahlobang le ho lokisa foromo ea hau. E be o hlahloba nako le nako ha o eketsa kettlebell e boima haholo.
Boikoetliso ba Kettlebells
Koetliso ea kettlebell ea pele ka ho fetisisa baatlelete ba ithute ke kettlebell basic swing (pdf) . Ka mor'a hore u koetlisoe hantle 'me u kholisehile ka mokhoa oa hau, basali ba bangata ba tla sebelisa kettlebell e boima ba lik'hilograma tse 12 ho ea ho tse 25' me banna ba bangata ba tla sebelisa kettlebell ea li-25 ho ea ho tse 35.
Bakeng sa boikoetliso bona, boima bo hloka ho ba boima bo lekaneng ho kenella ka ho feletseng hamstrings (ka morao ea serope) le mesifa ea gluteus .
Kettlebell Exercises from CrossFit
Kettlebell
Ho na le baetsi ba kettlebell ba sa tšoaneng ba lokelang ho ikhethela. Kahoo etsa qeto ea tekanyetso ea hao ea tekanyetso, hore na u ka hloka boima bo bokae le hore na u rerile ho sebelisa kettlebells pele u reka. Ho feta, batla kettlebell e entsoeng ka tšepe e entsoeng ka tšepe e nang le sephahla se boreleli, se hloekileng.
Mohloli
Dragon Door, [dragondoor.com/certification_19.html#safety]Kettlebell Safety 101.