Ukomeleza uKettlebell kukhuseleko lwasemva lweentlungu

Ukuqeqeshwa kwe-Kettlebell kwimisipha yangemva kunye nokuthintela iintlungu zangasemva kunokuba yinxalenye yesicwangciso sonyango esicetyiswayo. Xa ufumana iintlungu ezisezantsi, iingcali ezininzi zamayeza ezemidlalo zincoma umthambo we-kettlebell ukuqinisa i-core kunye ne-posterior chain. Nangona kunjalo, ukuba ayisetyenziswanga ngokuchanekileyo, ukuzilolonga kwe-kettlebell kunokubangela iintlungu ezibuhlungu.

UKettlebell

Zenziwe ngentsimbi etyhidiweyo okanye intsimbi kwaye zibizwa ngokuba zifana neketile yeti enesibambo esikhulu. Zingasetyenziswa kwintshukumo enye kunye nezandla ezimbini.

Ukuzilolonga kunye neeNtshukumo zeentlungu zomqolo

Kubantu abangenazo iintlungu emva, uqeqesho lwe-kettlebell lunokuba luhle kakhulu ekugcinweni nasekuthinteleni ukwenzakala. Bomeleza undoqo kunye nezihlunu zangasemva.

• I-kettlebell swing ngumsebenzi obalulekileyo kwaye yenye yezona zinto zibalulekileyo zokuzilolonga xa ujongene nemiba yeentlungu zomqolo.
• I-kettlebell ibekwe emgangathweni malunga nee-intshi ezili-12 ngaphambili ngelixa imile ngeenyawo kancinane kunomgama we-hip.
• Isinqe siba yihenjisi.
• Yandisa iingalo phantsi kwintsimbi kwaye uyibambe.
• Qalisa ukuyijiwungisa uyinyuse uyinyuse ngemilenze uze uyinyuse nangaphandle ukuya kwinqanaba lesifuba.
• Amagxa kufuneka ahlale ekhululekile.
• Izinqe zisetyenziselwa ukutyhala kunye nokudala amandla okujingisa i-kettlebell.
• Gcina umqolo ungathathi hlangothi kuwo wonke umsebenzi ukukhusela ukulimala.
• Iingalo zezokubamba intsimbi kuphela.
• Musa ukujinga ngeengalo okanye ngamagxa, kodwa tyhala ngesinqe.
• Umthambo unokujikwa phezu kwentloko kodwa awukhuthazwa kwabo banentlungu yomqolo.

benefits

• Ziyaphatheka kwaye azifuni ndawo zininzi.
• Ngeekettlebells, umntu unokuqeqesha ngokulula ngakumbi kuneentsimbi.
• Ukuzilolonga kweKettlebell kubonelela ngoqeqesho lwamandla kunye nokuqina kwentliziyo.
• Nje ukuba ubuchule obufanelekileyo bufundiwe, umntu ngamnye unokuseta irejimeni eqhelekileyo ekhaya.

Ifomu efanelekileyo kunye neempazamo

Ifomu efanelekileyo ibalulekile. Eyona ntshukumo iphambili abantu abaninzi abanobunzima kuyo ukufumana intshukumo efanelekileyo yokujinga kwi-hip. Uninzi lwabantu luguquguquka kumqolo osezantsi kwaye lubeke uxinzelelo olwandisiweyo kwiidiski. Ukunyakaza okufanelekileyo kwe-hip hinge kuthetha:

• Ukugcina umqolo ophantsi uthe tye
• Ukuguquguquka esinqeni
• Ukutyhala umva ngeempundu xa usenza intshukumo yokujingi.
• Xa yenziwe ngokuchanekileyo, umntu kufuneka akwazi ukuma kulo naliphi na inqanaba kwaye abambe eso sikhundla.

Iingcebiso zeFomu yokuma

Imiba yefom ngeekettlebells ibandakanya:

IHinge yeHip

• Xa uthatha i-kettlebell, khumbula uku-hip hinge endaweni yokugquma ukuze ugcine umva ukwindawo engathathi hlangothi.
• Qhuba i-hips ngasemva ngendlela efanayo xa uhleli phantsi kwisitulo esiphantsi.

Ukuvula umva

• Ukuba i-pelvis ijonge phambili kakhulu, umva ugobile kakhulu.
• Oku kunokunciphisa apho imithambo-luvo ishiya umqolo kumqolo ophantsi.
• Gcina izisu ziqinile ukukhusela i-pelvis ekujongeni phambili.

usebenzisa ubunzima obungalunganga bunokubangela iingxaki; oku inokuba nzima kakhulu okanye ilula kakhulu.

• Ubunzima kakhulu bonyusa umngcipheko wokucinezela umzimba kunye nomqolo.
• I-kettlebell ekhaphukhaphu kakhulu ayinikezeli ukuchasana okuchanekileyo ukuqinisa imisipha.
• Enye impazamo eqhelekileyo kukuziqeqesha ngokugqithisileyo. Ngokukodwa, abantu abangaphezu kweminyaka engama-50 imizimba yabo ayipholi ngokukhawuleza.
• Abantu abangaphezu kwama-50 bayacetyiswa ukuba basasaze iintsuku zokuzilolonga ngaphezu kosuku olunye lokuphumla.

Ukulimala Okuqhelekileyo

Uqeqesho olufanelekileyo ngaphambi kokuba usebenze ngee-kettlebells lukhuthazwa kakhulu, ngakumbi for those already dealing with back pain. Individuals are encouraged to work with a physical therapist, sports chiropractor, or personal trainer who can teach proper techniques and specific ukuzivocavoca, observe the individual’s process, and make corrections. Improper technique can lead to:

• Iingxaki zemisipha.
• Ukudumba kwezihlunu.
• Compressed or pinched nerves.
• Uxinzelelo olongeziweyo kwiimeko ezisezantsi zangaphambili.
• Ukwenzakala kwefuthe kwisihlahla kunye nomphambili.

UkuBumbiswa kweBhunga

Umthambo Ball Pikes

Zilolonge iipikes zebhola kukuzilolonga komzimba okupheleleyo. Amaqela ezihlunu asetyenziweyo aquka:

• Izibilini ezinzulu
• Abaqweqwedisi be-hip
• IiQuadriceps
• Deltoids
• I-scapula stabilizers
• I-Pectoralis enkulu / encinci

Ukwenza umthambo:

• Qala kwindawo ye-pushup kunye neengalo kumgangatho ngaphambili.
• Phakamisa imilenze, ngoko umphezulu weenyawo uphumle kwibhola yokuzivocavoca / ukuzinza.
• Amadolo kufuneka agobe ukuqalisa intshukumo.
• Yandisa imilenze ngokuthe tye kangangoko.
• Bamba indawo imizuzwana embalwa.
• Buyela kwindawo yokuqala.

Ucaphulo

Ukulimala okuqhelekileyo okudityaniswa ne-Kettlebells: I-ACSM ye-Health & Fitness Journal (ngoMatshi / ngo-Aprili 2017) "Ukulawula iingozi zoQeqesho kunye neeKettlebells ukufezekisa iiNzuzo eziNgcono." iijenali.lww.com/acsm healthfitness/Fulltext/2017/03000/MANAGING_RISKS_OF_TRAINING_WITH_KETTLEBELLS_TO.6.aspx