Kettlebells midziyo yechinyakare yekusimbisa muviri inobva kuRussia, yakatumidzwa kudaro nekuda kwekufanana kwayo nehari dzemvura. Kettlebells inoratidzira yakasarudzika dhizaini ine mubato uye muviri wesimbi wakatenderedzwa, uchiita huremu uye nyore kubata. Iyi midziyo inogona kushandiswa mumitambo yakasiyana-siyana, inonyatso batanidza zvikamu zvakawanda zvemuviri, zvakadai sehudyu, zvidya, pasi musana, maoko, mapendekete, uye mhasuru dzepakati.
Kusarudzwa kwehuremu hwekettlebells kwakakosha pakuita basa rekuita. Kazhinji, vanotanga vanogona kusarudza uremu hwakasiyana zvichienderana nehukadzi hwavo. Varume vanotanga vanogona kutanga ne8 kusvika ku12 makirogiramu, nepo vakadzi vanogona kutanga ne4 kusvika 6 kilogram. Sezvo mazinga ekudzidzira achivandudza, huremu hwekettlebell hunogona kuwedzera zvishoma nezvishoma kupikisa uye kuwedzera simba remhasuru uye kutsungirira.
Panyaya yekufamba chaiko kwekudzidzira, kettlebells inogona kushandiswa mumitambo yakasiyana-siyana, yakadai se:
1. Kettlebell Swing: Inotarisa mahudyu, zvidya, uye tsandanyama dzepasi. Chinokosha chekufamba uku ndechekubata kettlebell nemaoko maviri, kusendamira mberi, uye kuitenderedza kumashure usati waisundira mberi kusvika pakukwirira kwechipfuva.
2. Two-arm Kettlebell Row: Inoshanda maoko, mapfudzi, uye musana. Mira wakatwasuka netsoka dzakaparadzana muchiuno-paupamhi, mabvi akakotama zvishoma, uye bata kettlebell muruoko rumwe norumwe nekubata overhand. Dhonza mabhero kusvika paurefu hwemafudzi nekudzvanya mapendekete ako pamwechete.
3. Kettlebell Goblet Squat: Inobata hudyu, makumbo, uye core muscles. Isa tsoka dzako dzakafara zvishoma kudarika upamhi hwemafudzi zvakaparadzana, bata kettlebell nemubato nemaoko maviri, magokora akapinzwa mukati, uye ramba wakamira. Dzikisa muviri wako kuita squat nemabvi ako akabatana nezvigunwe zvako.
Paunenge uchitenga kettlebells, sarudza huremu hwakakodzera uye modhi zvinoenderana nezvinangwa zvako zvekudzidzisa uye nhanho.
Mukupedzisa, kettlebells dzinoshandiswa zvakasiyana-siyana, mushandisi-ane hushamwari, uye ane hunyanzvi hwekusimba midziyo yakakodzera kune vanoita maekisesaizi ematanho ese. Vanonyatso wedzera kusimba kwemuviri uye simba remhasuru.
Nguva yekutumira: Zvita-12-2023