Izinto ezibalulekileyo kumntu osaqalayo ukuziqhelanisa neKettlebell

Ikhadi lokunciphisa amafutha | Abaqalayo kufuneka banikele ingqalelo kwindlela yokwenza iKettlebell, kwaye babe nobuchule kwindlela yokwenza iKettlebell, ukuze bangazilolongi nje kuphela iqela lemisipha engundoqo, kodwa baphephe nokwenzakala kwamagxa ~

enye: I-Kettlebell jika/ sebenzisa isinqe sakho ukujika ubunzima ngaphandle kokusebenzisa iingalo zakho. Iingalo zakho zijika nje kwicala lamandla. Sebenzisa amandla akho aqhumayo ukujika i-Kettlebell phambili ide ilingane nokuphakama kwesifuba sakho.

ezimbini: I-Kettlebell goblet squat / bamba i-Kettlebell uze uyibeke phambi kwesifuba, uze uqume phantsi kangangoko unako, ugcine idolo ngaphandle kwengqiniba kunye nomzimba, uze uvumele amandla aqhume esithendeni, nto leyo enceda ekuncedeni idolo ukuba lilungelelane ngokuchanekileyo kwaye kube lula ukufikelela kwindawo esezantsi kwi-squat, ekwanazo neemfuno eziphezulu zomzimba.

ezintathu: Tyhala / bamba iKettlebell ngengalo enye uze ukhombe ubhontsi wakho kuwe. IKettlebell ikufutshane nomzimba ngasemva, ixhasa umongo, icinezele amanqe akho, kwaye ityhala iKettlebell ukuba ivalelwe ngokupheleleyo kwiplani ye-scapular phezulu kwentloko, oko kuthetha ukuba iingqiniba kufuneka zibe phakathi kwama-30 degrees phambi komzimba, ukusuka kwi-degrees ezingama-90 ukuya kwi-degrees ezilinganayo, zithe nkqo emzimbeni wakho. Phezulu, lawula ubunzima kancinci uye ezantsi, tshintsha izandla, kwaye uphinde kwelinye icala.

IiKettlebells zingadityaniswa nokuphakamisa, ukutyhala, ukuphakamisa, ukuphosa, ukujija, njl.njl. ukuze kuphunyezwe ngokukhawuleza isiphumo sokutshisa amafutha kunye nokuqeqesha izihlunu. Zinokusebenzisa amandla e-cardiorespiratory aerobic. Zisebenza kakhulu ekuqiniseni ukunyamezela, amandla emisipha, ukulinganisela, ukuguquguquka kunye namandla okuqhuma.