kettlebell nigice kinini cyibikoresho bikoreshwa mugutoza kwihangana, imbaraga n'imbaraga.Kettlebells nimwe mubikoresho byiza byimyitozo ngororamubiri ibereye buri wese - abatangiye, abaterura inararibonye hamwe nabantu bingeri zose.Bikozwe mucyuma gikozwe mucyuma kandi kimeze nka top ya top ifite epfo na ruguru hamwe na handike (izwi kandi nk'ihembe) hejuru.Uwashinze porogaramu ya Ladder, Lauren Kanski, na we akaba yagize ati: "Amahembe arambuye hejuru y'inzogera bituma agira uruhare runini mu kwigisha igishushanyo mbonera no guhitana abantu bakuze, mu gihe ikiragi gisaba uburebure bwimbitse kandi bugenda." Umutoza wumubiri na Bell, umujyanama wimyitozo yikinyamakuru cyubuzima bwumugore numutoza wemewe hamwe na Academy yigihugu yubuvuzi bwa siporo.
Niba uri mushya mumyitozo ya kettlebell, nibyiza gushakisha umutoza wa kettlebell ushobora kukwigisha tekinike nziza kimwe nubwoko butandukanye bwimyitozo ya kettlebell.Kurugero, imyitozo-yuburyo bukomeye ikoresha imbaraga nyinshi muri buri rep ifite uburemere buremereye, mugihe imyitozo-yuburyo bwa siporo ifite byinshi bitemba kandi ikoresha uburemere bworoshye kugirango byoroshye kuva mumurongo ujya mubindi.
Nibyiza kandi mumyitozo ya rehab kubera uburyo kettlebell ikora mugihe ikoreshwa.Kanski yagize ati: "Turashobora kongera umuvuduko n'imbaraga tutiriwe twongera umutwaro, ibyo bikaba byoroshye ku ngingo."Ati: "Uburyo amahembe akorwa kandi niba tuyifashe mu mwanya wa rack cyangwa hejuru, bituma biba byiza ku buzima bw'intoki, inkokora ndetse n'ibitugu, ndetse."
Kubera ko indobo nyinshi zishobora gutera uburakari inyuma yintoki, uwakoze ibicuruzwa afite akamaro.Kanski yagize ati: "Ndasaba kettlebell imwe imwe ifite ifu irangiza ikozwe mu bicuruzwa nka Rogue na Kettlebell Kings kuko bihenze ariko bizaramba ubuzima bwabo bwose."Nubwo udakeneye byanze bikunze gukoresha kettlebells hamwe nifu ya poro, uzirikane ko ibindi bikoresho bishobora kumva bitanyerera.
Niba witeguye gufata kettlebells, hari imyitozo myinshi ushobora gutangirana no gutera imbere mugihe umaze kumenya tekinike.Turasaba inama yubuhanga kugirango tumenye neza ko ukora izi ngendo neza kandi neza mbere yuko ubikora wenyine.Kanski avuga ko bumwe mu buryo bwiza bwo kwiga gukoresha kettlebell ari ugukurikiza gahunda kuva bisaba imyitozo myinshi.Hasi hari imyitozo myiza ya kettlebell ushobora kongeramo gahunda yo kwinezeza, waba uri mushya cyangwa uterura uburambe.
Kettlebell ntarengwa
Kettlebell deadlift nigikorwa cyibanze ningirakamaro kumenya mbere.Kettlebell deadlift yibasira urunigi rwinyuma, rurimo imitsi yo mumubiri yo hepfo nka glute yawe, hamstrings, quadriceps ndetse n'imitsi yo mumubiri wo hejuru nkumugongo wawe, erector spinae, deltoids na trapezius.Kanski avuga ko imyitozo myinshi ukora hamwe na kettlebell ikomoka ku gihe ntarengwa.Hitamo uburemere wishimiye bikwemerera gukora reps umunani kumaseti make.
Uhagaze hamwe n'ibirenge byawe hip-ubugari butandukanye, shyira isafuriya hagati y'ibirenge byawe hamwe n'umutwe ujyanye n'imigozi y'ibirenge byawe.Shira intoki zawe, koroshya amavi no kwizirika ku kibuno (tekereza gukubita ikibuno cyawe kurukuta).Fata isafuriya kuri buri ruhande rw'umukingo hanyuma uzunguruze ibitugu inyuma no hepfo kugirango imitsi yawe ya lat iba yuzuye kandi kure y'amatwi yawe.Hanze uzenguruke amaboko kugirango wumve ko ugerageza kumena ikiganza mo kabiri kuruhande.Mugihe uzamutse uhagaze, tekereza urimo usunika hasi ukoresheje ibirenge.Subiramo.
Kettlebell y'intoki imwe isukuye
Isuku ya kettlebell niyindi myitozo yingenzi kuko nuburyo bwizewe bwo kuzana kettlebell mumwanya wa rack cyangwa kuyitwara imbere yumubiri.Isuku ya kettlebell ikora imitsi yo mumubiri yo hepfo, irimo glute yawe, hamstrings, quadriceps, hip flexors kimwe nintangiriro yawe yose.Imitsi yo hejuru yumubiri igenewe harimo ibitugu, triceps, biceps numugongo wo hejuru.Kugirango ukore isafuriya isukuye, uzakenera guhagarara ukoresheje ibirenge bya hip-ubugari.Tekereza gukora inyabutatu n'umubiri wawe hamwe no gushyira ibirenge.Shira kettlebell byibuze ikirenge kimwe imbere yawe hanyuma ugere hasi uko uhindagurika, ufata ikiganza ukoresheje ukuboko kumwe.Shira intoki zawe hanyuma ukuremo ibitugu hasi ninyuma mugihe ikibuno cyo kuzunguza inzogera munsi yawe hanyuma ukagura ikibuno cyawe imbere mugihe uzunguruka ukuboko ukazamura ukuboko hejuru uhagaritse kandi wegereye umubiri kugirango kettlebell irangire iruhuke hagati yukuboko kwawe, igituza na bicep.Ukuboko kwawe kugomba kuguma kugororotse cyangwa guhindagurika imbere muri uyu mwanya.
Kettlebell inshuro ebyiri
Kettlebell yikubye kabiri amaboko ni imyitozo ikurikira yo kwiga nyuma yigihe ntarengwa na kettlebell isukuye.Iyi myitozo nigikorwa cya ballistique cyiza mugukomeza urunigi rwinyuma (umugongo, glute na hamstrings).Kugirango ushireho kettlebell swing, tangira hamwe na kettlebell imbere yawe hafi yuburebure bwamaboko, hamwe namaboko yawe hejuru yihembe ryinzogera.Aho gukoresha ukuboko kumwe, ukoresha byombi kugirango wimuke.Genda wunamye buhoro ku mavi kugirango ube uri mumwanya wa hinge, ugere kumurongo wa kettlebell ukoresheje gufata hanyuma ukurura ibitugu inyuma no hepfo.Umubiri wawe umaze gusezerana byuzuye, ugiye kwitwaza ko wamennye urutoki mo kabiri hanyuma uzamure kettlebell inyuma, shyira ikibuno hasi mumaguru, hanyuma uhite ufata ikibuno cyawe imbere kugirango uzane umubiri wawe mumwanya uhagaze.Ibi bizamura amaboko yawe na kettlebell kugirango bizunguruke imbere, bigomba kuzamuka gusa muburebure bwigitugu, bikareremba akanya gato mbere yuko bisubira inyuma nkuko usunika ikibuno cyawe inyuma ukunama gato mumavi.
Igihe cyo kohereza: Werurwe-02-2023