kettlebell ke sesebelisoa se feto-fetohang se sebelisetsoang ho koetlisa mamello, matla le matla.Kettlebells ke e 'ngoe ea lisebelisoa tse ntle ka ho fetisisa tsa boikoetliso tse loketseng motho e mong le e mong - ba qalang, ba phahamisang boiphihlelo le batho ba lilemo tsohle.Li entsoe ka tšepe e entsoeng ka tšepe 'me li bōpehile joaloka cannonball e nang le tlase e bataletseng le mofeng (o tsejoang hape e le lenaka) ka holimo."Manaka a atolositsoeng ka holim'a tšepe a etsa hore e be ntho e ntle bakeng sa ho ruta batho ba baholo ho etsa li-hinge patterning le li-deadlifts, athe dumbbell e tla hloka botebo bo boholo le ho sisinyeha," ho boletse mothehi oa app ea Ladder, Lauren Kanski, eo hape e leng setsebi. Mokoetlisi oa 'mele le Bell, moeletsi oa tsa boikoetliso bakeng sa makasine ea Women's Health le mokoetlisi ea nang le setifikeiti oa National Academy of Sports Medicine.
Haeba u le mocha ho koetliso ea kettlebell, ho molemo ho batla mokoetlisi oa kettlebell ea ka u rutang mekhoa e nepahetseng hammoho le mefuta e sa tšoaneng ea mekhoa ea koetliso ea kettlebell.Ka mohlala, koetliso ea mokhoa o thata e sebelisa matla a maholo karolong e 'ngoe le e 'ngoe ea litšepe tse boima, athe koetliso ea mokhoa oa lipapali e na le phallo e ngata 'me e sebelisa litšepe tse bobebe ho tloha motsamaong o mong ho ea ho o mong.
Ho boetse hoa thusa bakeng sa boikoetliso ba rehab ka lebaka la tsela eo kettlebell e sebetsang ka eona ha e sebelisoa."Re ka eketsa ho potlakisa le ho qobella ntle le ho eketsa mojaro, e leng se etsang hore ho be bonolo ho manonyeletso," ho boletse Kanski."Tsela eo manaka a bōpehileng ka eona le haeba re e tšoara sebakeng sa rack kapa holimo, e etsa hore e be ntle bakeng sa bophelo bo botle ba letsoho, setsoe le mahetleng."
Kaha li-kettlebell tse ngata li ka baka ho teneha ka morao ho letsoho, moetsi oa brand o bohlokoa."Ke khothaletsa kettlebell e le 'ngoe e nang le phofo e entsoeng ke lihlahisoa tse kang Rogue le Kettlebell Kings hobane li theko e boima empa li tla phela bophelo bohle," Kanski o itse.Le hoja ho sa hlokahale hore u sebelise li-kettlebells tse nang le phofo, hopola hore lisebelisoa tse ling li ka 'na tsa thella haholoanyane.
Haeba u se u itokiselitse ho nka li-kettlebells, ho na le boikoetliso bo bongata boo u ka bo qalang le ho tsoela pele ho fihlela ha u se u tseba mokhoa ona.Re khothaletsa ho batla tataiso ho setsebi ho etsa bonnete ba hore o etsa metsamao ena ka mokhoa o sireletsehileng le ka nepo pele o e etsa u le mong.Kanski o re e 'ngoe ea litsela tse molemohali tsa ho ithuta ho sebelisa kettlebell ke ho latela lenaneo kaha ho hloka boikoetliso bo bongata.Ka tlase ke tse ling tsa boikoetliso bo botle ka ho fetisisa ba kettlebell boo u ka bo kenyang lenaneong la hau la boikoetliso, ekaba u novice kapa motho ea nang le boiphihlelo ba ho phahamisa letsoho.
Kettlebell e bolaeang
Kettlebell deadlift ke mokhatlo oa motheo oo ho leng bohlokoa ho o tseba pele.Kettlebell deadlift e lebisa ketane ea hau e ka morao, e kenyeletsang mesifa e tlaase ea 'mele joaloka glutes, hamstrings, quadriceps esita le mesifa ea hao e ka holimo ea' mele joaloka mokokotlo oa hau, erector spinae, deltoids le trapezius.Kanski o re boholo ba boikoetliso boo u bo etsang ka kettlebell bo tsoa ho deadlift.Khetha boima boo u nang le bona bo u lumellang ho etsa li-reps tse robeli bakeng sa lihlopha tse 'maloa.
E eme ka maoto a hao a arohane le letheka-bophara, beha kettlebell pakeng tsa maoto a hao ka mofeng ho latela marako a maoto a hao.Kopanya mokokotlo oa hau, u nolofatse mangole a hao 'me u khomarele letheka (nahana ka ho tlanya sekoti sa hau leboteng).Tšoara kettlebell ka lehlakoreng le leng le le leng la mofeng 'me u phutholle mahetla a hao morao le tlase e le hore mesifa ea hau ea lat e kene ka hare le hole le litsebe tsa hau.Fetola matsoho a hao ka ntle hore o utloe eka o leka ho pshatla molamu ka halofo ka lehlakoreng le leng.Ha u fihla u ema, nahana hore u sutumelletsa fatše ka maoto.Pheta.
Kettlebell ea letsoho le le leng e hloekile
Kettlebell clean ke boikoetliso bo bong ba bohlokoa hobane ke tsela e sireletsehileng ka ho fetisisa ea ho tlisa kettlebell sebakeng sa rack kapa ho e jara ka pel'a 'mele.Kettlebell clean e sebetsa mesifa ea hau e ka tlase ea 'mele, e kenyelletsang glutes, hamstrings, quadriceps, hip flexors hammoho le mantlha a hau kaofela.Mesifa e ka holimo ea 'mele e lebisitsoeng e kenyelletsa mahetla a hao, triceps, biceps le mokokotlo o ka holimo.E le ho hloekisa kettlebell, u tla tlameha ho ema maoto a hao a arohane ka bophara ba noka.Ak'u nahane ka ho theha khutlotharo ka 'mele oa hau le maoto a hao.Beha kettlebell bonyane leoto le le leng ka pel'a hao 'me u fihle fatše ha u ntse u khomarela, u tšoara sephethe ka letsoho le le leng.Kopanya mokokotlo oa hau 'me u hule mahetla a hao fatše le ka morao ha u ntse u theola tloloko ka tlas'a hao' me u atolose letheka la hao pele ha u ntse u potoloha letsoho 'me u tlisa letsoho holimo le haufi le' mele hore kettlebell e qetelle e phomotse pakeng tsa forearm ea hau, sefuba le bicep.Letsoho la hau la letsoho le lokela ho lula le otlolohile kapa le otlolohile hanyane ka hare sebakeng sena.
Kettlebell ea letsoho le habeli
Kettlebell double-arm swing ke boikoetliso bo latelang boo u ka ithutang bona ka mor'a ho hloeka ha deadlift le kettlebell.Boikoetliso bona ke mokhatlo oa ballistic o molemo bakeng sa ho matlafatsa ketane ea hau e ka morao (mokokotlo oa hao, glutes le hamstrings).Ho theha kettlebell, qala ka kettlebell ka pel'a hao hoo e ka bang bolelele ba letsoho, matsoho a hao holim'a lenaka la tloloko.Ho e-na le ho sebelisa letsoho le le leng, u li sebelisa ka bobeli bakeng sa ts'ebetso ena.Koba hanyane mangoleng e le hore u be boemong ba hinge, finyella letsoho la kettlebell ka ho ts'oara ka mokhoa o ts'oaretsoeng 'me u hule mahetla a hao morao le tlase.Hang ha 'mele oa hau o kopane ka ho feletseng, u tla etsa eka u roba sebapa ka halofo' me u phahamise kettlebell, u boloke sekoti sa hau fatše, ebe u potlakela ho phunya letheka ho isa 'mele oa hau sebakeng se emeng.Sena se tla sutumelletsa matsoho a hao le kettlebell ho ea pele, e lokelang ho nyolohela bophahamong ba mahetla feela, ho phaphamala nakoana pele e khutlela fatše ha u ntse u sutumelletsa letheka la hao morao ka ho khumama hanyenyane mangoleng a hao.
Nako ea poso: Mar-02-2023