Ama-kettlebell ayimpahla yendabuko yokuzivocavoca evela eRussia, ebizwa kanjalo ngenxa yokufana kwawo nezimbiza zamanzi. Ama-Kettlebell anomklamo oyingqayizivele onesibambo nomzimba wensimbi oyindilinga, okuwenza angasindi futhi abambeke kalula. Lo mshini ungasetshenziswa ekuzilolongeni okuhlukahlukene, uhlanganyele ngokuphumelelayo izingxenye eziningi zomzimba, njengezinqulu, amathanga, umhlane ophansi, izingalo, amahlombe, nemisipha ephakathi.
Ukukhetha isisindo sama-kettlebell kubalulekile ekusebenzeni ngempumelelo kokuzivocavoca. Ngokuvamile, abaqalayo bangakhetha izisindo ezihlukene ngokusekelwe ebulilini babo. Abaqalayo besilisa bangaqala ngamakhilogremu ayi-8 kuye kwayi-12, kuthi abesifazane baqale ngamakhilogremu ama-4 kuye kwayisi-6. Njengoba amazinga okuqeqesha ethuthuka, isisindo se-kettlebell singakhushulwa kancane kancane ukuze kuphonselwe inselelo futhi kuthuthukise amandla nokuqina kwemisipha.
Ngokuya ngokunyakaza okuthile kokuqeqeshwa, ama-kettlebell angasetshenziswa ekuzilolongeni okuhlukahlukene, okufana nalokhu:
1. I-Kettlebell Swing: Iqondise ezinqulwini, emathangeni, nemisipha yaphansi yasemuva. Isihluthulelo salokhu kunyakaza ukubamba i-kettlebell ngazo zombili izandla, uncike phambili, bese uyishwibela emuva ngaphambi kokuyishwibilika ngokuqhuma uye phambili ekuphakameni kwesifuba.
2. I-Kettlebell Row enezingalo ezimbili: Isebenza izingalo, amahlombe, nemisipha yangemuva. Yima uqonde izinyawo zihlukene ngobubanzi be-hip, amadolo agobe kancane, bese ubamba i-kettlebell esandleni ngasinye ngokubambelela ngaphezulu. Donsa ama-kettlebell afinyelele ukuphakama kwehlombe ngokucindezela amahlombe akho ndawonye.
3. I-Kettlebell Goblet Squat: Ibandakanya izinqulu, imilenze, nemisipha ewumgogodla. Misa izinyawo zakho zibe banzi kancane kunobubanzi behlombe ngokuhlukana, bamba i-kettlebell ngesibambo ngazo zombili izandla, izindololwane zifakwe phakathi, futhi ugcine ukuma okuqondile. Yehlisa umzimba wakho ube yi-squat ngamadolo akho ahambisana nezinzwane zakho.
Lapho uthenga ama-kettlebell, khetha isisindo esifanele kanye nemodeli ngokusekelwe ezinhlosweni zakho zokuqeqesha kanye nezinga.
Sengiphetha, ama-kettlebell anezisetshenziswa ezihlukahlukene, asebenziseka kalula, futhi asebenza ngempumelelo kakhulu afanele abavocavoca bawo wonke amazinga. Bathuthukisa ngempumelelo ukuqina komzimba namandla emisipha.
Isikhathi sokuthumela: Dec-12-2023