Izisindo ze-Kettlebell ziyizinsimbi eziphonswe zensimbi ezinefomu lebhola phansi kanye nesibambo phezulu esingatholakala cishe kunoma yimuphi usayizi oyifunayo.Umumo we-kettlebell uvumela ukuphakama okunamandla okungase kube inselele ukushaya kwenhliziyo namandla ngendlela ehlukile kunaleyo ongase uyijwayele ngokuqeqeshwa kwamandla okuvamile.Uma umusha ekusebenziseni i-kettlebell, kukhona ukuqeqeshwa okubalulekile kokuqala kokuphepha, kodwa kungaba isengezo esihle ohlelweni lwakho kanye nendlela yokwengeza okuhlukile esimisweni sakho.
Abanye bayayithokozela i-kettlebell ngoba iyisisetshenziswa esisodwa ongasibekela inselele amaqembu emisipha amaningi ngesikhathi esisodwa.Umehluko, uma kuqhathaniswa nezisindo ezijwayelekile zamahhala, ukuthi i-kettlebell ivumela umfutho owengeziwe, odinga ukuqiniswa okwengeziwe kusuka enkabeni, ingangeza izinguquko phakathi nendawo yokudonsela phansi, futhi ingasebenza ukwakha kokubili ukukhuthazela namandla.Ukukhuthazela kwemisipha yikhono lethu lokwenza ukufinyela okuqhubekayo isikhathi eside, kuyilapho amandla emisipha eyikhono lethu lokwenza ukufinyela okusekelwe kuyunithi yesikhathi, ngakho-ke ungashesha kangakanani noma uqhume kangakanani ngokufinyela kwakho.
Ucwaningo olwengeziwe luyadingeka ukuze kuhlolwe ukuthuthukiswa kokukhuthazela kwemisipha namandla kubantu abaningi abasebenzisa i-kettlebell.Kodwa-ke, kube nobufakazi bokusekela ukuthi ama-kettlebell angaba indlela ethengekayo nefinyelelekayo yokuqinisa isitimela (1).Njengengcezu yesisetshenziswa evame ukuhloselwe amandla, ukuqeqeshwa kwe-kettlebell kuphinde kwabona ukuthuthuka kwamaphuzu aphezulu e-VO2, isilinganiso sokuqina kwethu kwenhliziyo kanye nekhono lethu lokusebenzisa umoya-mpilo kahle (1).
Ngenxa yejika lokufunda lokusetshenziswa, nokubaluleka kokuphepha, i-kettlebell ingase ingabi ucezu lwesisetshenziswa esisaqala.Njengoba kunezibalo eziqeqeshwe kakhulu ezifana nokuqeqeshwa kwe-kettlebell yabasubathi, kukhonjiswe ukuthi kukhona ukusetshenziswa kwama-kettlebell kuzilungiselelo zokuvuselela ukuze kusebenze ukuhamba, nokuzinza, kanye nesimo sabasubathi bokukhuthazela, nokunyakaza okuqhumayo kubasubathi bamandla (2).Kulabo bethu abangebona abasubathi, ama-kettlebell angaba yindlela enhle yokuthola ukuhlukahluka ekuqeqesheni kwethu amandla.
Uma unesithakazelo, futhi uzimisele ukuthatha izinyathelo zokuqala zokufunda ifomu elihle kanye nemishini yokunyakaza, i-kettlebell ingasiza ekwenzeni ukuqeqeshwa kwakho kube lula, ukwengeza i-cardio ohlelweni lwakho lwamandla, ukwandisa uhla lwakho lokunyakaza, usizo ngokungalingani kwemisipha, futhi ungase ukuthole. ubumnandi.
Isikhathi sokuthumela: Dec-03-2022