Kell kettlellell
Mpira wa mphira wa mphira: Kukhazikika kumakumana ndi kusinthasintha
Chuma chophika cha mphira ndi chimaliziro chamakono pa chida champhamvu kwambiri cholimbikitsira, kuphatikiza mapindu a makalata achikhalidwe omwe ali ndi chitetezo, kukhazikika, komanso kapangidwe kake kasupe. Zoyenera kukongola kunyumba, malo olimbitsa thupi oyenera, komanso zolimbitsa thupi zakunja, zimakulinganiza osewera, okonda okhazikika, komanso odwala omwe amakonzanso.
Kapangidwe ndi Ntchito Zomanga
- Chigoba chakunja chakunja cha Kettlebell chimapangidwa ndi mphira wambiri ndipo zodzaza ndi mchenga wachitsulo. Izi zikuthandizanso kugwira ntchito molimbika panthawi yoyenda ndi masinthidwe, zotumphukira, kapena ku Turkey.
- Kupanga phokoso kumachepetsa phokoso ndikuteteza pansi kuwonongeka, kumapangitsa kuti zikhale zabwino kwa ogwiritsa ntchito m'nyumba.
Ubwino Wofunika Kwambiri Pazikhalidwe Zakanema
1. Wochezeka:
- Basi ya mphira imalepheretsa zingwe, ma dents, kapena phokoso litatsikira, kukhala ndi masewera olimbitsa thupi okhala ndi ma sectring pansi kapena ma seti.
2. Nyengo yolimbana:
- Mosiyana ndi ketotbell yamanja yamiyala, yopanga mphira imakhazikika dzimbiri ndi kuwonongedwa, imathandizira panja kapena garaja kugwiritsa ntchito chinyezi.
3. Chitetezo cholimbikitsidwa:
- Pakapangidwe zopepuka zimachepetsa chiopsezo chochepa, ngakhale pa stawy zolimbitsa thupi kapena matebulo amasewera.
- Magawo ozungulira amachepetsa mwayi wa kuvulala mwangozi kapena kuvulala kwamphamvu.
4.
- Wopangidwa kuti apirire madontho, kugundana, ndi kugwiritsa ntchito kwambiri, kukumba kwa mphira monga chishango choteteza, kufalitsa moyo wa Kettlebell.
Mapulogalamu olimbitsa thupi
- Mphamvu ndi Mphamvu: Kusintha, mafashoni, makina osindikizira pamiyeso amalimbitsa minofu yathupi.
- Cardio ndi kupirira: mabwalo apamwamba kwambiri okhala ndi ma ketchung okweza mtima pansi pamtima ndi kuwotcha zopatsa mphamvu.
- Kusunthidwa ndi kukonzanso: Zosankha zopepuka (3kg-10kg) zimayendetsa zophatikizana kapena kubwezeretsa pambuyo povulala.
- Kuphunzitsa kogwira ntchito: Kukhazikitsa zinthu zenizeni padziko lonse lapansi, kukonza mgwirizano, kusasamala, komanso masewera othamanga.
Ogwiritsa ntchito bwino
- Othandizira Gym Redenes: Flant, malo abwino, ndi pansi-otetezeka ku nyumba kapena malo ogawana.
- Osewera othamanga: olimba chifukwa chogwira ntchito kwambiri ngati "ketotboll stamm" kapena arap.
- Ophunzitsa ndi makochi: Zosankha zowala za utoto (nthawi zambiri zimamangirizidwa m'makalasi olemera) Kusinthasintha Gulu Lamagulu.
- Okalamba kapena odwala okalamba: Mitundu yopepuka yomwe ili ndi zikopa zosavuta zimathandizira maphunziro otsika.
Malangizo othandizira
- Pukutani ndi nsalu yonyowa mukatha kuwononga thukuta kapena dothi.
- Pewani kuwonekera kwa nthawi yayitali kuti mupewe kuwonongeka kwa mphira.
- Sungani pamalo owuma kuti tisunge umphumphu.
Mapeto
Pota kettlebell amatenga nthawi yothandizana ndi magwiridwe antchito, kupereka ndalama zotetezeka, zokhazikika, komanso zingapo zolimba pamiyala yachitsulo. Kaya kagwiritsidwire ntchito yophulika mphamvu, kukonzanso, kapena kulimbitsa thupi tsiku lililonse, kapangidwe kake kazithunzi kamene kamapangitsa kusungirako ndi malo ogwiritsa ntchito kumapangitsa kuti ikhale olimbitsa thupi yamakono.
