Zida Zophunzitsira Kulemera
Magulu Akuluakulu ndi Zogulitsa
Ma Dumbbells: Zida Zolemera Zosavuta komanso Zonyamula
Zopangidwa ndi chogwirira ndi mbale zolemetsa mbali zonse ziwiri, ma dumbbells amagawidwa m'madumbbell okhazikika-ndi ma dumbbell osinthika. Ubwino wawo waukulu wagona pakugwira ntchito kosinthika, kulola kuphunzitsidwa kodziyimira pawokha kwa miyendo imodzi. Zoyenera kuchita masewera olimbitsa thupi osiyanasiyana monga ma bicep curls, ma lateral okwera, ndi makina osindikizira mabenchi, ndizofunikira kwa oyamba kumene komanso ophunzitsa apamwamba chimodzimodzi. Ma dumbbell osinthika ochokera kumitundu ngati Xinzhen amakhalanso ndi zolemera-zotseka, kuphatikiza chitetezo ndi kusavuta.
Ma Barbell: Minofu Yogwira Ntchito-Zida Zopangira Magulu Ophunzitsira
Kuphatikizika ndi mipiringidzo ndi mbale zolemetsa zomwe zimatha kuchotsedwa, ma barbell amagawidwa m'magulu a Olimpiki ndi ma barbell wamba ophunzitsira kutengera kagwiritsidwe ntchito. Phindu lawo lalikulu ndikuthandizira mayendedwe apawiri, omwe amaphatikiza magulu angapo a minofu nthawi imodzi kuti apititse patsogolo maphunziro. Ndiwo kusankha koyambirira kwa akatswiri okonda masewera olimbitsa thupi omwe akufuna kuwonjezera minyewa ya minofu ndi mphamvu zonse.
Kettlebells: Zida Zosiyanasiyana Zophatikiza Mphamvu ndi Maphunziro Ogwira Ntchito:
Ma kettlebell amapangidwa ndi "sphere + handle", ndipo kulemera kwake kumakhala kokhazikika pansi ndipo amapezeka mumitundu yokhazikika-yolemera komanso yosinthika. Mapangidwe awo apadera amawapangitsa kukhala oyenera kuphunzitsidwa mwamphamvu zachikhalidwe komanso mayendedwe ogwirira ntchito monga ma swing ndi kuponyera. Amatha kulimbitsa mphamvu ya minofu nthawi imodzi, kulimba mtima kwamtima, komanso kusinthasintha kwa thupi, kukwaniritsa zosowa zosiyanasiyana zophunzitsira.
Ntchito Zazikulu ndi Kufunika kwa Maphunziro
Limbikitsani Kulimba Kwa Minofu Ndi Misa
Zida zophunzitsira zolemetsa zimathandizira kulemedwa pang'onopang'ono posintha zolemetsa, kupereka zokondoweza zomwe zimatsata magulu osiyanasiyana a minofu monga chifuwa, msana, mapewa, ndi miyendo. Izi zimathandiza ogwiritsa ntchito kupanga minofu bwino pomwe akuwongolera kupirira kwa minofu ndi mphamvu zophulika, kupereka zosowa kuyambira koyambira kupita kumaphunziro apamwamba.
Limbikitsani Kaimidwe ndi Kukhazikika Kwambiri
Kuphunzitsidwa ndi zida izi kumadalira minofu yapakati kuti ikhalebe bwino. Kuchita masewera olimbitsa thupi-kwanthawi yaitali kumapangitsa kuti munthu azikhazikika, kuwongolera kaimidwe kofooka ngati hunchback, komanso kuwongolera thupi komanso kuchita bwino maseŵera.
Sinthani ku Maphunziro Osiyanasiyana ndi Anthu
Kaya zolimbitsa thupi kunyumba, malo ochitira masewera olimbitsa thupi, kapena maphunziro othamanga akatswiri, zida zophunzitsira zolimbitsa thupi zimapereka kusinthika kosinthika. Ndi njira zambiri zolemetsa, amakwaniritsa zosowa za maphunziro a ana, akuluakulu, ndi okalamba, kuphatikiza zochitika ndi kuphatikizidwa.
Kufotokozera Zamalonda
Chiyambi ndi Chitukuko
Mabelu a Kettlebell anayambika ku Russia wa zaka za m'ma 18-, kumene mawu oti "girya" anayamba kuonekera m'madikishonale achi Russia, kutanthauza chida choyezera chitsulo-chomwe chinkagwiritsidwa ntchito poyezera mbewu. Mu 1880, Dr. Vladislav Kraevsky anayambitsa masewera olimbitsa thupi a kettlebell ku gulu la masewera a ku Russia, ndipo mu 1885, adayambitsa masewera olimbitsa thupi pogwiritsa ntchito kettlebells. Pofika mkatikati mwa-zaka za m'ma 1800, ma kettlebell anali atatchuka kwambiri ngati zida zolimbitsa thupi. Kumayambiriro kwa zaka za zana la 20, maphunziro a kettlebell adakula kwambiri m'mayiko monga Germany ndi Soviet Union. Mpikisano woyamba wa All-Union Kettlebell unachitikira ku Moscow mu 1948. Mu 1998, ndondomeko ya maphunziro a kettlebell inayambitsidwa ku makampani olimbitsa thupi a US, ndipo mu 2001, buku la "Russian Kettlebell Challenge" linasindikizidwa ku China, kulimbikitsa kutchuka kwa kettlebell m'dzikoli.
Mitundu ndi Makhalidwe
Ma Kettlebell Olimba-
Amapangidwa ndi chitsulo cholimba, kukula kwa belu ndi makulidwe a chogwirira kumawonjezeka ndi kulemera. Kuwonjezeka kwa kulemera kwa 2kg Increments Training imayang'ana mphamvu zakuthupi ndi mphamvu zophulika, zoyenera kwa anthu omwe amafuna kulimbitsa thupi kwambiri-.
Ma Kettlebells Ofewa:
Amapangidwa kuchokera ku zipangizo zofewa monga PVC kapena pulasitiki yofewa, yodzazidwa ndi mchenga wachitsulo kapena zipangizo zina zolemera. Zokhala ndi-zowoneka bwino, ndizopepuka komanso zotetezeka, zoyenera kugwiritsidwa ntchito kunyumba komanso oyambira olimba omwe ali ndi mphamvu zochepa.
Mpikisano Kettlebells:
Zopangidwa ndi zitsulo zonse zokhala ndi dzenje, kusunga voliyumu yofanana pamasinthidwe osiyanasiyana. Amapangidwa kuti azigwira pachokha-pamanja ndi kachigwiridwe kakang'ono, amatsindika za kupirira ndi kusintha kwa mtima wamtima kudzera mumayendedwe aatali ndi{2}}mayendedwe obwerezabwereza, oyenera kuphunzitsidwa kupirira ndi mpikisano wa kettlebell.
Ubwino wa Maphunziro a Kettlebell
Limbikitsani Moyenerera Mphamvu Zokwanira ndi Mphamvu Zophulika:
Kulemera kwake-kapangidwe kokhazikika kumafunikira kulumikizidwa kuchokera kumiyendo, kunjenjemera, pachimake, ndi{1}}minofu ina yathunthu. Kuwonjezeka kwa kulemera kwapang'onopang'ono ndi mayendedwe ophulika amayang'ana kulimba kwa minofu ndi kulimbikitsa mphamvu, kumapereka kuphunzitsidwa bwino kwambiri kuposa zida zamagulu amodzi-zida{4}}zokha.
Kupititsa patsogolo Kukhazikika kwa Core ndi Kuyanjanitsa:
Zochita zolimbitsa thupi zimafuna kuyanjana kopitilira muyeso kuti mukhale bata. Maphunziro aatali-amawongolera kaimidwe kolakwika, pomwe kufunika kogwirizana pakati pa manja, mapazi, ndi chizungulire kumathandizira kuwongolera ndi kuwongolera minyewa, kumachepetsa kuvulala.
Nthawi Imodzi Limbikitsani Ubwino Wamtima ndi Metabolism:
Njira yophunzitsira ya "mphamvu + yaifupi" imakulitsa kugunda kwa mtima ndikuwonjezera kupirira kwa mtima, kukwaniritsa mphamvu komanso maphunziro a aerobic. Zomwe positi-zolimbitsa thupi zikamawotcha zimapitilira kuwotcha zopatsa mphamvu, zomwe zimathandiza kuchepetsa thupi ndikuwongolera kagayidwe kachakudya.
Sinthani ku Mawonekedwe ndi Anthu Osiyanasiyana:
Zokwanira komanso zosavuta kusunga, ma kettlebell ndi oyenera kunyumba, masewera olimbitsa thupi, ndi ntchito zakunja. Ndi zolemera zosiyanasiyana, amapereka kwa oyamba kumene ndi ophunzitsa akatswiri mofanana. Zochita zolimbitsa thupi zosiyanasiyana zimalepheretsa kunyong'onyeka, kumalimbikitsa-kutsata malamulo kwanthawi yayitali
Zochita Zophunzitsa
Kettlebell Swing:
Imani ndi mapazi mapewa -motalikirana m'lifupi, gwirani kettlebell ndi manja onse awiri, manja owongoka, mawondo opindika pang'ono, ndi msana osalowerera ndale. Sungani kettlebell cham'mbuyo pakati pa miyendo, kenaka mugwiritseni ntchito mphamvu kuti muyimirire ndikusunthira kutsogolo mpaka kutalika kwa mapewa, kusunga msana ndi khosi.
Dinani kawiri Kettlebell:
Gwirani kettlebell m'dzanja lililonse, osalowerera ndale, ndikupumulani ma kettlebell mopepuka pamikono yakumtunda. Imani ndi mapazi phewa{1}}lotalikirana motalikirana kapena motalikirapo pang'ono, gwiritsitsani m'chiuno ndi mawondo kuti mugwetse pang'ono, kenako yendetsani zidendene ndi mphamvu yophulika kuti muimirire, kukanikiza ma kettlebell kumutu kuti muwonjezeke.
Kettlebell Turkish Kwezani-Mmwamba:
Yambani kugona chagada, gwirani kettlebell m'dzanja limodzi ndikukweza mkono mmwamba. Dzanja lanu likhale lowongoka pamene mukukhala tsonga pang'onopang'ono, kupita kogwada, kenako imirirani-ndikuyang'anira kettlebell pamwamba. Bwezerani mayendedwe kuti mubwerere kumalo oyambira.
Monga m'modzi mwa akatswiri opanga ma kettlebel komanso ogulitsa ku China, timawonetsedwa ndi zinthu zabwino kwambiri komanso mtengo wampikisano. Chonde khalani otsimikiza kuti mugula kettlebel yotsika mtengo yogulitsa kuno kufakitale yathu. Lumikizanani nafe kuti mugwiritse ntchito makonda.