Ma Kettlebells Amalimbitsa Thupi

Kettlebells ndi zida zolimbitsa thupi zachikhalidwe zochokera ku Russia, zomwe zimatchedwa chifukwa chofanana ndi miphika yamadzi.Ma Kettlebell amakhala ndi mapangidwe apadera okhala ndi chogwirira komanso thupi lachitsulo lozungulira, zomwe zimawapangitsa kukhala opepuka komanso osavuta kugwira.Chidachi chingagwiritsidwe ntchito pochita masewera olimbitsa thupi osiyanasiyana, kugwira bwino mbali zingapo za thupi, monga ntchafu, ntchafu, kumunsi kumbuyo, mikono, mapewa, ndi minofu yapakati.

Kusankha kulemera kwa ma kettlebell ndikofunikira kuti masewerawa azigwira bwino ntchito.Nthawi zambiri, oyamba kumene amatha kusankha zolemera zosiyana malinga ndi jenda lawo.Oyamba amuna amatha kuyambira 8 mpaka 12 kilogalamu, pomwe akazi amatha kuyambira 4 mpaka 6 kilogalamu.Pamene milingo yophunzitsira ikukulirakulira, kulemera kwa kettlebell kumatha kuonjezeredwa pang'onopang'ono kuti kutsutse ndikuwonjezera mphamvu ya minofu ndi kupirira.

Pankhani yamayendedwe apadera ophunzitsira, ma kettlebell atha kugwiritsidwa ntchito pazochita zosiyanasiyana, monga:

1. Kettlebell Swing: Imalunjika m'chiuno, ntchafu, ndi minofu yakumbuyo.Chinsinsi cha kayendedwe kameneka ndikugwira kettlebell ndi manja onse awiri, kutsamira kutsogolo, ndi kuligwedeza cham'mbuyo musanayigwedeze mophulika kutsogolo mpaka pachifuwa.

2. Mzere wa Kettlebell wa mikono iwiri: Amagwira ntchito ya mikono, mapewa, ndi minofu yakumbuyo.Imani molunjika mapazi motalikirana m’lifupi m’lifupi, mawondo opindika pang’ono, ndipo gwirani kettlebell m’dzanja lililonse ndi kugwiritsitsa pamanja.Kokani ma kettlebell mpaka kutalika kwa mapewa pofinya mapewa anu palimodzi.

3. Kettlebell Goblet Squat: Imagwira m'chiuno, miyendo, ndi minofu yapakati.Ikani mapazi anu motalikirapo pang'ono kuposa m'lifupi mwake m'lifupi, gwirani kettlebell ndi chogwiriracho ndi manja onse awiri, zigongono zili mkati, ndipo khalani olunjika.Tsitsani thupi lanu mu squat ndi mawondo anu akugwirizana ndi zala zanu.

Mukamagula ma kettlebells, sankhani kulemera koyenera ndi chitsanzo kutengera zolinga zanu zamaphunziro ndi mulingo.

Pomaliza, ma kettlebell ndi osinthika, osavuta kugwiritsa ntchito, komanso zida zolimbitsa thupi zogwira mtima kwambiri zoyenerera ochita masewera olimbitsa thupi amisinkhu yonse.Iwo bwino kumapangitsanso thupi olimba ndi minofu mphamvu.