Muindasitiri yemidziyo yekurovedza muviri, ma "weight plates", sechishandiso chakakosha chekurovedza muviri, anokanganisa zvakananga kushanda zvakanaka kwekurovedza muviri uye kuchengetedzeka. Ma "standard plates" nema "weight grade" anoenderana nemamiriro akasiyana ekushandiswa, achitevedzera mitemo yekuedza yakasiyana zvikuru. Nhasi, ngatiendesei kuseri kwezviitiko kuti tibudise zvakavanzika pakati pemhando mbiri idzi uye tiongorore misiyano yadzo huru!
1. Kudzidziswa kwemuviri wese, kushanda zvakanaka kaviri
Pakati pesimba rinokwevera pasi rekettlebell pakasiyana nekugadzirwa kwemubato, izvo zvinoratidza kuti inogona kudzidziswa muviri wese. Muchiito chekare chekettlebell chekusvetuka, kubva pakubata ruoko, kusvika pakubatana kwemafudzi nekugadzikana, kusvika pakusimbisa kwepakati uye simba rekutumira, uye pakupedzisira kuputika kweboka retsandanyama dzemakumbo, tsandanyama dzese dzemuviri dzinoshanda pamwe chete semagiya.
Zvichienzaniswa nekudzidzira kwe dumbbell yoga, uko kunofanirwa kuitwa muzvikamu zvakasiyana, kufamba kwe kettlebell kunogona kufukidza anopfuura 80% yemapoka makuru emhasuru. Zvichienderana nekuyedzwa chaiko kwakaitwa nevarairidzi vekurovedza muviri, kushandisa kettlebell ye16kg kupedzisa swing yemaminitsi gumi + squat yemaminitsi gumi + Turkish get-up combination training yemaminitsi gumi kunodya macalorie akafanana nekumhanya kwemaminitsi makumi mana, uye kunowedzera kushanda kwemhasuru ne35%, zvichiita kuti "kurovedza muviri wese kuchengetedze nguva uye kunoshanda"
2. Kuvandudza simba rinoputika uye kubatana kuti ubvise zvipingamupinyi zvekudzidziswa
Kurovedza muviri neKettlebell kunogona kukunda zvikanganiso zvekurovedza muviri nechisimba. Mukufamba kwakasimba kwakadai sekusnatches nekettlebell uye high flips, mudzidzisi anofanira kukurumidza kushandisa simba kuti asimudze kettlebell kubva pasi kuenda pachipfuva kana pamusoro pemusoro. Maitiro aya anogona kumutsa mhasuru dzinokurumidza uye kuwedzera simba rinoputika zvakanyanya. Mudzidzisi wezvekurovedza muviri wenyika akataura kuti kurovedza muviri kwenguva refu nekettlebell kunogona kuwedzera kukwirira kwekusvetuka ne8%-12%.
Panguva imwe chete, nzvimbo isina kurongeka yesimba rinokwevera pasi rekettlebell inomanikidza muviri kuti ugare uchigadzirisa kuenzana. Paunenge uchipedza kufamba kwakadai sekutenderera nekutenderera, sisitimu yekudzora tsandanyama inoshanda nekukurumidza, izvo zvinogona kusimbisa kubatana kwemuviri pamwe nekugadzikana kwemukati. Pamatambudziko akajairika evanhu vanogara pasi, kudzidziswa kwekettlebell kunogona kuita basa rekuvandudza rakanangwa.
3. Hapana zvirambidzo zvenzvimbo, kushandisa nguva yakakamurwa nyore nyore
Kadiki kettlebells kanopedza zvachose zvipingamupinyi zvenzvimbo dzekurovedza muviri. Nedhayamita iri pasi pe30 cm, kettlebells dzinogona kushandiswa kudzidzira munzvimbo imwe chete, kungave muimba yekutandarira, pakona yehofisi, kana paki yekunze. Vashandi vemuhofisi vanogona kushandisa maminetsi gumi nemashanu ekuzorora kwemasikati kuita kettlebell swings, uye vanaamai vanogona kupedza maseti mashoma ekettlebell squats vana vavo vachirara, vachinyatsoona "kushandisa mukana wese" kugwinya muviri.
Kune mhando dzakasiyana dzehuremu, 3 kg yakakodzera kujekesa vana, 8-16 kg yakakodzera kuumba miviri yevakadzi, uye anopfuura 20 kg anosangana nezvinodiwa nevarume kuti vawedzere simba ravo. Uye hapana chikonzero chekuumbwa kwakaoma, unogona kudzidzira nekukurumidza, uchidzivirira matambudziko ekuisa michina mikuru, zvichiita kuti zvive nyore kutevedzera hurongwa hwekurovedza muviri.
Nhasi uno, ma kettlebells ave "midziyo yakajairika" mumajimu, mudzimba, uye mumastudio. Vanoshandisa dhizaini yesainzi kududzira pfungwa yekugwinya kwemuviri ye "midziyo midiki ine simba guru", zvichibvumira vanhu vemazuva ano vakabatikana kuwana mhedzisiro yekudzidziswa inoshanda mumaminitsi makumi matatu. Iyi ndiyo kodhi huru yekuramba ichifarirwa kwekettlebells.
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Sei Uchifanira Kusarudza Baopeng?
KuNantong Baopeng Fitness Equipment Technology Co., Ltd., tinobatanidza ruzivo rwemakore anopfuura makumi matatu nehunyanzvi hwekugadzira hwepamusoro kuti tigadzire michina yepamusoro-soro yekugwinya. Kunyangwe uchida madumbbell eCPU kana TPU, ma weight plates, kana zvimwe zvigadzirwa, zvinhu zvedu zvinosangana nezvinodiwa zvekuchengetedza pasi rose uye zvakatipoteredza.
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Nguva yekutumira: Chikunguru-30-2025
