Phakathi nesonto lokuqala lokukhishwa inyumbazane, ngathenga i-kettlebell engamakhilogremu angu-30 ngo- $ 50. Bengicabanga ukuthi izongimisa kuze kuvulwe ijimu futhi. Kepha ezinyangeni ezine kamuva, lelo lerge kettlebell selibe yisinqumo sami sokuqala sokuzivocavoca umzimba ngokugcwele (kufaka phakathi okuningi kokuzivocavoca okulandelayo) ekhishini.
Kepha awudingi ukuwakholelwa amazwi ami, ukuthi limangalisa kanjani igedlela.
"Kunezindlela eziningi ezahlukene zokubamba i-kettlebell, ekuvumela ukuthi usebenzise isiqeshana semishini ukukhomba imisipha ehlukahlukene ngezindlela ezahlukene," kusho uWells. "Ama-kettlebells futhi ayindlela ephumelelayo yokusiza umzimba wonke ukuthi ubambe iqhaza, ngoba kunezivivinyo eziningi ze-kettlebell ezibhekise emaqenjini amakhulu emisipha eminingi."
Ukuphakamisa i-kettlebell engamakhilogremu angama-30 ngaphezu kwekhanda lami akuyona into eyenziwa ngumzimba wami. Kubalulekile ukucabangela lokhu lapho uthenga izinsimbi. UWells uthi indlela engcono kakhulu yokukhetha isisindo ukuthola isisindo esiyinselelo eyanele kuwe kepha sikhululeke ngokwanele ukuze ukwazi ukuphinda izikhathi eziyishumi ngaphandle kokulahlekelwa ukuma kwakho. Ungahlala ungeza isisindo esinzima ngendlela yakho, kepha ukusinda kakhulu ekuqaleni kungadala ukulimala.
Le nqubo ifaka imijikelezo emithathu yokusebenza neqembu elikhulu elilodwa. Kumasekethe, yenza izenzo zokubuyela emuva zabamele abarekhodiwe. Ngemuva kokuqeda ukuzivocavoca okuthathu, phumula imizuzwana engama-30, bese uphinda umjikelezo futhi. Ngemuva kokuqeda amathanga amathathu, faka iqembu elikhulu. Ngemuva kokuqeda ithanga ngalinye, phumula emuva emuva imizuzwana engama-30 ukuqedela umkhuba omkhulu weqembu. Yenza amathanga amathathu.
Isinyathelo 1: Bamba i-kettlebell ngesandla sakho sokudla, beka isandla sakho sobunxele ezinkalweni, bese ugcina izinyawo zakho zihlukane ububanzi. Lesi isikhundla sakho sokuqala.
Isinyathelo 2: Bheka uqonde phambili, goba izinkalo zakho namadolo ngasikhathi sinye, uqiniseke ukuthi amadolo akho ahambelana nezinzwane zakho. Qhubeka nokugoba amadolo akho kuze kube yilapho amathanga akho ehambelana phansi. Qiniseka ukuthi umhlane wakho ukuleveli engu-45 kuye ku-90 degree okhalweni lwakho.
Isinyathelo sesithathu: Faka ingcindezi yesithende, welula imilenze yakho, futhi ubuyise ukuma kwakho. Ngasikhathi sinye, cindezela i-kettlebell ekhanda lakho ukuze izingalo zakho zifane nezindlebe zakho.
Isinyathelo 4: Beka phansi i-kettlebell bese ubuyela endaweni yokuqala. Yenza ama-reps ayi-10 ngaphambi kokusebenzisa enye ingalo ukuzivocavoca umzimba.
Isinyathelo 1: Bamba i-kettlebell ngezandla zombili bese uyibeka ngqo phambi kwesifuba sakho, izinyawo zakho ziphansi, zikhudlwana kancane kunobubanzi bamahlombe akho. Lesi isikhundla sakho sokuqala.
Isinyathelo 2: Bheka uqonde phambili, goba izinkalo zakho kanye namadolo ngasikhathi sinye, uqiniseke ukuthi amadolo akho akhomba ezinzwaneni zakho. Qhubeka nokugoba amadolo akho kuze kube yilapho amathanga akho ehambelana naphansi, uqiniseke ukuthi umhlane wakho ukuleveli engu-45 kuye ku-90 degree okhalweni lwakho.
Isinyathelo 3: Faka ingcindezi esithendeni, welule idolo, bese ubuyela endaweni yokuqala. Kwenze izikhathi eziyi-15.
Isinyathelo 1: Bamba i-kettlebell ngezandla zakho (izintende zibheke umzimba wakho), zibeke phambi kwemilenze yakho, bese uthinta izinyawo zakho phansi, zikhudlwana kancane kunobubanzi bamahlombe akho. Donsela amahlombe phansi nangemuva, uphushe isifuba ngaphandle kancane. Lesi isikhundla sakho sokuqala.
Isinyathelo 2: Goba kuphela kusuka ezinqeni bese uvumela i-kettlebell yehle yehle isigamu samathanga namathole, uqiniseke ukuthi ugcine isifuba siphezulu nekhanda ukwelulwa komgogodla. Kufanele uzwe ukungezwani emisipheni (ngemuva kwemilenze).
Isinyathelo 3: Uma ufinyelela uhhafu wethole, sebenzisa izithende zakho, i-gluteus maximus nezintambo, welula amadolo nezinqe, bese ubuyela endaweni yokuqala. Qiniseka ukuthi i-kettlebell ixhumana nemilenze yakho. Kwenze izikhathi eziyi-15.
Isinyathelo 1: Bamba i-kettlebell ngesandla sakho sobunxele bese ubeka izinyawo zakho ububanzi behlombe phansi. Beka isandla sakho sokudla ngemuva kwendlebe yakho. Lesi isikhundla sakho sokuqala.
Isinyathelo 2: Donsela ngaphakathi. Nweba imisipha eyi-oblique yangakwesokudla, wehlise i-kettlebell emlenzeni wesobunxele, bese udonsa izimbambo ziye enqulwini yangakwesobunxele.
Isinyathelo sesithathu: ukukhipha. Yenza inkontileka yemisipha eyi-oblique efanele, uqondise isiqu, bese ubuyela endaweni yokuqala. Kwenze izikhathi eziyishumi, bese wenza uhlangothi oluhlukile.
Isinyathelo 1: Lala ngomhlane kumata we-yoga. Ngokudonsa inkinobho yesisu uye emgogodleni, welula imilenze futhi usebenzise imisipha yesisu. Lesi isikhundla sakho sokuqala.
Isinyathelo 2: Ngenkathi ugcina imilenze yakho iqonde, phakamisa imilenze yakho kancane kuze kube yilapho kwakhiwa i-engela engama-90 degree ngezinqulu.
Isinyathelo sesi-3: Yehlisa imilenze yakho kancane bese ubuyela endaweni yokuqala, kepha ungazehlisi izinyawo zakho phansi. Kwenze izikhathi eziyi-15.
Isikhathi Iposi: Aug-11-2021