Kettlebell ke sesebelisoa sa lipapali se sebetsang, se bonolo ebile se theko e tlaase. Haeba ho na le monyetla oa hore u se ke oa ikoetlisa ka foleteng e nyane, joale ho ikoetlisa ka litekanyo lapeng ke khetho e amohelehang hantle bakeng sa koetliso e ikemetseng. Ka thuso ea likhetla tsena, o ka pompa hantle lihlopha tsohle tsa mesifa esita le katleho ea ho koetlisa koetliso.
Bothata feela bo ka bang teng ke hore ho hlokahala litekanyo tse fapaneng bakeng sa koetliso e nepahetseng. Mohlala, bakeng sa boikoetliso maotong le mokokotlong - 24 kapa 32 kg, le mahetla le matsoho - 8 kapa 16. Ka hona, hantle, o lokela ho reka litekanyo tse bobebe le tse boima (kapa para ea tsona ka bobeli) kapa tse oelang.
Ka mor'a moo, re tla sekaseka ka botlalo litlhakiso tsa sehlopha ka seng sa mesifa.
Mesifa pectoral
Bench o tobetsa
Haeba u na le benche, ho lokile. Haeba e le sieo, o ka leka ho beha litulo tse 'maloa ka tatellano kapa ho sebelisa ts'ehetso e ngoe e ts'oanang, ntho ea mantlha ke hore e lokela ho tsitsa.
Nakong e tlang, mokhoa ona ha o fapane le mochini o tloahelehileng oa benche oa li-dumbbells:
- Sebaka sa ho qala (IP) se bua leshano, mahare a mahetla a bokelloa, maoto a phomotse fatše. Matsoho a nang le kettlebells a otlolohile mme a kaholimo ho sefuba. Tšoaro e ka matsohong, likhetla ha li leketlile ka mahlakoreng, empa li leba hloohong.
- Ha u ntse u hula moea, o hloka ho theola matsoho butle, ha litsoeng li ea mahlakoreng a shebaneng le 'mele,' me u se ke oa hatella 'mele. Botebo bo lokela ho ba bo phutholohileng, ho latela boholo ba hau, ha ho hlokahale hore u bo etse ka bohloko.
- Ha u ntse u tsoa, penya litekanyo le boiteko bo matla ba mesifa ea pectoral. Ho molemo hore o se ke oa manolla litsoeng ho fihlela qetellong - ka tsela ena sefuba se tla ba thata nakong eohle ea ts'ebetso.
Haeba u na le kettlebell e le 'ngoe feela, u ka tobetsa ka matsoho a hao ka ho fapanyetsana, kapa u e nke ka tlase ka matsoho ka bobeli ka nako e le ngoe. Sena sohle se latela boima ba 'mele oa hae le matla a hau.
Bench o tobetsa fatše
Haeba u sena letho la ho etsa benche, mokhoa o mong ke mochini oa khatiso oa fatše. Phapang e ka sehloohong mona e tla ba molumo o monyane, o fokotsang katleho ea boikoetliso. Mokhoa o ts'oana, feela bakeng sa tšehetso e ntle, ho molemo ho koba maoto mangoleng:
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Boikoetliso bona bo ka etsoa ka letsoho le le leng:
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Khetho e 'ngoe e khahlisang ea ho bolaea ke ho tobetsa benche litekete tse peli fatše ka tsela e ngoe. U nka likhetla ka bobeli ka nako e le ngoe, empa u se ke ua li pepeta hammoho, empa pele ka letsoho la hao le letšehali, ebe ka le letona. Tabeng ena, 'mele o ka phahamisoa hanyane kamora letsoho le sebetsang:
Kettlebell push-up
Mofuta ona oa ho sutumetsa o eketsa ho sisinyeha, ho o lumellang ho otlolla le ho sebetsa sefubeng.
Mokhoa ona o tjena:
- Beha mabokose a mabeli ka bophara ho feta mahetla a hau. Ka nako e ts'oanang, mehala ea tsona e lokela ho tšoana le 'mele.
- Nka boemo bo tloahelehileng, boo ho bona matsoho a ts'oarang mehele ea likhetla.
- Ha u ntse u hula moea, theoha ka tlase kamoo ho ka khonehang kamoo u ka otlollang kateng.
- Ha o tsoa, nyolohela maemong a ho qala ka motsamao o matla. Ho molemo hore o se ke oa koala matsoho ho fihlela qetellong, hang-hang u ee ho pheta-phetoang e latelang.
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Haeba u sa qala 'me u tšaba ho se ts'oare kettlebell ka litlamo tsena, sebelisa khetho e latelang:
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Khetho bakeng sa baatlelete ba tsoetseng pele - li-push-up ka letsoho le le leng:
© nastia1983 - stock.adobe.com
Ema ka thoko
Ena ke boikoetliso bo sebetsang lipompo tsa hau, li-triceps le lats. Ho feta moo, mojaro o ajoa ka tatellano ena. Khetla e le 'ngoe e tla lekana.
E etsoa hantle haholo bencheng e otlolohileng; setulo kapa setuloana le sona se loketse mona, hobane ts'ehetso e hlokahala feela bakeng sa mokokotlo o kaholimo.
Ha ba ntse ba khutlisa matsoho, ha ba hloke ho koba e le hore mojaro o se ke oa kena ka har'a li-triceps. Leka ho etsa holimo le tlase butle-butle le tlasa taolo, o tsepamisitse maikutlo ho mesifa ea sefuba.
Morao
Ho bolaoa
Ho bolaoa ha khale ho ka etsoa ka kettlebell e le 'ngoe kapa tse peli. Ena ke boikoetliso bo matla ba mantlha boo, ntle le mesifa ea morao, bo kenyang quadriceps ka mafolofolo.
Mokhoa o le mong oa kettlebell:
- Ema ka pele ho projectile - e lipakeng tsa maoto boemong ba menoana ea maoto, maoto ka boeona a arohane ka mahetla.
- Lula fatše, u sekametse pele, 'me u tšoare kettlebell ka letsoho ka matsoho ka bobeli.
- Ha o ntse o otlolla maoto le ho otlolla mokokotlo oa hau, nyolohela boemong ba ho qala. Ha ho hlokahale hore u khumame ka morao - ema feela u otlolohile. Habohlokoa ka ho fetisisa, mokokotlo ha oa lokela ho tšeloa libakeng tsa lumbar le thoracic ho pholletsa le mokhatlo oohle.
- Etsa pheta-pheto e latelang, u theole khetla fatše, empa u sa e ame.
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Tabeng ea litekanyo tse peli (ho eketsa boima ba 'mele), mokhoa ona o batla o tšoana. Ke feela maemong ana ba tla emang mahlakoreng a maoto:
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Bent over row
U ka nahana ka likhetho tse 'maloa mona. Classic - letsoho le leng le bolaeang. U ka itšetleha ka benche, sofa kapa ntho efe kapa efe e ts'oanang (ho bohlokoa hore e se bonolo haholo).
Mokhoa ona o tjena:
- Ema ka lehlakoreng la ts'ehetso, mohlala, ka ho le letona la eona. Itetlehe ka eona ka letsoho la hao le letšehali le leoto le letšehali le kobehile. Khutlisetsa leoto le leng morao hanyane lehlakoreng, le kobehe ka lengole, ts'ehetso e lokela ho ts'epahala.
- Nka kettlebell ka letsoho la hao le letona. Otlolla 'mele oa hau - o lokela ho ts'oana le fatše. Letsoho le nang le kettlebell le leketlile. Ena ke boemo ba ho qala.
- Ha u ntse u tsoa, ka boiteko ba mesifa ea morao, hula projectile lebanteng. Ka nako e ts'oanang, setsoe se tsamaea le 'mele, se batlang se hatelloa khahlanong le sona. Ha u le ntlheng e kaholimo, o ka thinya hanyane hore bophahamo ba motsamao bo be kholo ka hohle kamoo ho ka khonehang.
- Ha u ntse u hema, theola projectile ka hohle kamoo ho ka khonehang ntle le ho phethola 'mele, ha u ntse u otlolla lats hantle,' me hang-hang qala phahama e ncha.
- Joale ntho e ts'oanang e tlameha ho phetoa ka lehlakoreng le leng.
Haeba u sena tšehetso e loketseng, u ka ikoetlisa ntle le eona. Ho etsa sena, leoto le letšehali le tla hloka ho beoa pele, joalo ka ka marameng, phomola khahlano le lona ka letsoho la hau le letšehali mme o iname, empa eseng ho bapisoa le fatše, empa ho phahama hanyane:
Haeba kettlebell e le boima haholo hore e ka huloa ka letsoho le le leng, o ka phahamisa ka matsoho a mabeli ka nako e le ngoe - ntlheng ena, motsamao o tla ts'oana le ho hula bare ho lebanta le letsoapong. Ka mokhoa o ts'oanang, o ka hula likhetla tse peli hang.
Litekanyetso
Ho se nke lehlakore grip kettlebell bencheng o tobetsa
Boikoetliso bona bo ts'oana le khatiso e tloaelehileng ea benche e boletsoeng kaholimo. Leha ho le joalo, mona ho hatisoa haholo litlamorao ka lebaka la ho ts'oara ka tsela e fapaneng - likhetla li hloka ho nkuoa ka mahlahahlaha a sa nke lehlakore, ke hore, liatla li tla shebana, 'me mabokose a kettle a tla leketla mahlakoreng. Ho boetse ho na le phapang pakeng tsa motsamao - ha o theoha, litsoeng ha lia lokela ho hasana ka thoko, empa li lule li le haufi le 'mele kamoo ho ka khonehang. Ha re le sehlohlolong, re koba matsoho ho fihlela qetellong. E ka etsoa ka bencheng (khetho e khethiloeng) le fatše.
Haeba ho na le khetla e le 'ngoe feela, o ka e tobetsa ka matsoho ka bobeli ka nako e le ngoe, o itšoarelletse ka tlase mme o sa lebale ka tsela e nepahetseng ea litsoeng:
Ho atolosoa ha matsoho ho tloha ka morao hloohong
Tsela e 'ngoe ho tobetsa ea Fora. Ka kettlebell, boikoetliso bona bo bonolo le ho feta ho bo etsa ho feta ka li-dumbbell, hobane ho bonolo haholo ho bo tšoara.
Mokhoa ona o tjena:
- Re lula setulong, sofeng kapa setulong ntle le mokokotlo o phahameng. Phahamisa projectile holim'a hlooho ea hau ka tsela efe kapa efe e bonolo 'me ue tšoare ka matsoho ka letsoho hore e leketle.
- Ha u ntse u hema, e theole ka bonolo, u koba matsoho. Etsa bonnete ba hore litsoeng ha li hole haholo. Hape, hlokomela hore o seke oa thula hlooho.
- Ha u ntša moea, re otlolla matsoho hore a be maemong a bona a pele.
Boikoetliso bo ka etsoa ha o ntse o eme, empa ho bonolo haholo ho boloka botsitso ha o lutse.
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Haeba ho bonolo haholo ho uena, u ka etsa li-extensions ka letsoho le le leng:
© Ocskay Letšoao - stock.adobe.com
Kettlebell push-up ka matsoho a masesaane
Li-push-up li ka etsoa hape ka ho hatisa li-triceps eseng mesifa ea pectoral. Ho etsa sena, re hlophisa likhetla ka bophara ba mahetla, 'me ha re theola ha re phahamise litsoeng, empa re li boloka li le haufi le' mele kamoo ho ka khonehang. Atolosa litsoeng ho fihlela qetellong phetong ka 'ngoe.
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Li-biceps
Li-curls tsa letsoho
Bakeng sa ho ikoetlisa lapeng, ena ke eona boikoetliso bo ka sehloohong ba li-biceps. E etsoa ka tsela e latelang:
- Ema o otlolohile, maoto a bophara ba mahetla, likhetla matsohong a theohileng.
- Ho na le likhetho tsa ho tšoara. Ea pele ke ho se nke lehlakore ha liatla li shebane. Tabeng ena, ha u phahamisa, ho hlokahala hore u phahamise letsoho - le phuthulle 'meleng e le hore boima bo leketlile ka pel'a letsoho. Khetho ea bobeli ke ho qala ho ts'oara ka litlamo tse joalo e le hore liatla li shebahale hole le 'mele,' me nakong ea ts'ehetso ha li fetole boemo ba matsoho. Likhetho ka bobeli li ntle, ho kgothaletswa ho li chencha ho tloha ho ikoetlisa ho ea ho boithapollo.
- Ha u ntse u hemela holimo, koba matsoho ka bobeli, u phahamisa likhetla mahetleng (u ka phahamisa e le 'ngoe ka nako, empa sena se tla fa li-biceps nako ea ho phomola). Hlokomela hore o seke oa thusa ho sesa ha 'mele, hape o seke oa hula litsoe tsa hao ho ea pele - li tlameha ho ts'oaroa. Haeba e sa sebetse, joale u nkile boima bo bongata haholo 'me u hloka ho e theola kapa ho phahamisa kettlebell e le' ngoe ka matsoho ka bobeli ka nako e le ngoe.
- Ha u ntse u hula moea, theola likhetla butle, empa u se ke ua otlolla matsoho ho fihlela qetellong, boloka li-biceps tsa hau li le tlas'a mojaro ka linako tsohle.
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Khetho ka ho phahamisa kettlebell e le 'ngoe ka matsoho a mabeli:
© Nomad_Soul - stock.adobe.com
U ka etsa boikoetliso pele ka letsoho le le leng (ho pheta-pheta), ebe ka letsoho la bobeli:
© Nomad_Soul - stock.adobe.com
Pherekano e tsepamisitsoeng
Esita le monyetla oa ho kopitsa ha o kenyelelitsoe mona, li-biceps li sebetsoa ka thoko, ka hona boima bo sebetsang bo tla ba tlase hanyane.
Mokhoa ona o tjena:
- Lula holim'a ts'ehetso efe kapa efe e phutholohileng, otlolla maoto a hao ka bophara mme u a phomole fatše.
- Nka kettlebell ka letsoho le le leng, phomotsa setsoe la eona seropeng sa leoto le bitsoang lebitso le le leng.
- Ha u ntse u tsoa, phahamisa projectile, u koba letsoho. Boloka setsoe sa hao thekeng.
- Ha u ntse u hula moea, theola letsoho la hao ka tsela e laoloang, ntle le ho le khumamela ho fihlela qetellong, 'me hang-hang u phete ntho e latelang.
- Etsa boikoetliso le ka lehlakoreng le leng.
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Reverse litleneng tse kobehileng
Khetho ena e hlahisa brachialis (e ka tlasa biceps) le mesifa ea brachioradialis. Hypertrophy ea bona le eona ha e bohlokoa hakaalo bakeng sa liphaka tse kholo, ke ka lebaka leo li-curls tsa morao-rao kapa tsa hamore li tlamehang ho kenyelletsoa lenaneong.
Mokhoa ona o ts'oana le li-curls tse tloaelehileng, ke feela lekhetlong lena litlamo li tla otloloha, ke hore, liatla li shebile morao. Sena se tla etsa hore ho be thata ho phahamisa likhetla, ka hona, fokotsa boima ba 'mele. E ka etsoa ka matsoho ka bobeli ka nako e le ngoe, kapa ka ho fapana ka e 'ngoe le e' ngoe.
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"Lihamore"
Tsena ke tse kobehileng tse ts'oanang, ke litlamo feela tse tlamehang ho se jele paate nakong ea boikoetliso - liatla lia shebana:
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Mahetla
Bench o ntse o eme
Boikoetliso ba mantlha bo kenyelletsang mahlaseli 'ohle a mararo, leha mojaro o moholo o oela kapele. E ka etsoa ka bobeli ka matsoho a mabeli ka nako e le ngoe, kapa ka e le 'ngoe. Mokhoa ona o tjena:
- Lahlela kettlebell (kapa kettlebell) fatše ho tloha mahetleng ka tsela efe kapa efe e bonolo. Ema o otlolohile, maoto a lehetla a arohane, ha ho hlokahale hore u a kobe.
- Ha u tsoa moeeng, ka boikitlaetso bo otlolohileng, otlolla matsoho a hao ka likhetla ka holim'a hlooho ea hau, ha u sa lula fatše kapa u koala mokokotlo. Tsamaiso e lokela ho etsoa feela mahetleng le litsoeng - hona ke phapang e kholo lipakeng tsa boralitaba ea benche le shvung.
- Ha u ntse u hula moea, theola likhetla butle butle mahetleng a hau.
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Ho na le khetho e rarahaneng hanyane - tobetsa kettlebell e le 'ngoe, ue tšoere ka tlase. Ho tla hloka boiteko bo matla ho boloka projectile e tsitsitse mme mesifa e tsitsang e tla ts'oaroa. U hloka ho nka boima bo fokolang.
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Chin hula
Hona hape ke boikoetliso ba mantlha, mona khatello ea mojaro e ka fetisetsoa ka toloki e ka pele kapa e bohareng:
- Haeba u nka kettlebell e le 'ngoe ka matsoho ka bobeli' me ue hulela sefubeng sa hau se kaholimo, u ntse u pompa li-deltas le maraba a ka pele.
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- Haeba u nka likhetla tse peli ebe u li phahamisetsa hole hole (hoo e ka bang ka bophara ba mahetla), maballo a mahareng a sebetsa. Tabeng ena, bophahamo ba ho phahamisa bo tla ba tlase hanyane.
Likhetho tsena ke mokhoa o mong oa ho ts'oara barbell e moqotetsane le e pharalletseng e hulela seledung, ka ho latellana.
Li-kettlebells tsa Swing
Boikoetliso bona bo ikhethile 'me bo ts'oana hantle le ho ts'oaroa ha dumbbell. U ka fetela pele ho molamu o ka pele, oa sutumetsa ka mahlakoreng ho ea bohareng le mahlakoreng ka lehlakoreng le ka morao. Ntlha ea bohlokoa - ho tla hlokahala litekanyo tse bobebe mona, tse ka bang 8 kg. Ke baatlelete ba koetlisitsoeng hantle feela ba ka etsang motsamao o joalo, leha ba ka ba le 16 kg.
Khetho feela eo u ka nkang khetla e le 'ngoe ka matsoho ka bobeli ke ho fetela pele:
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Maoto
Sehlopha sa Goblet
Mofuta oa pele oa squat o shebana le quadriceps. Hape, mojaro o motle o ea mesifa ea gluteal. Li-hamstrings, manamane, li-extensors tsa mokokotlo le li-abs li sebetsa e le li-stabilizers.
Mokhoa ona o tjena:
- Nka kettlebell ka mahlakoreng ka matsoho ka bobeli, ema o otlolohile, maoto a pharaletse hanyane ho feta mahetla, likausi li shebahala hanyane mahlakoreng.
- Ntle le ho fetola letsoapong la mokokotlo oa hau kapa ho tsoma, thellela fatše hore letheka la hau le thehe ka leoto le ka tlase, ke hore, ka tlase ho tšoanang. Ka nako e ts'oanang, leka ho boloka mangole a hau a le ka pele ho likausi tsa hau.
- Ema sebakeng sa ho qala, ha u ntse u phahamisa, u se ke ua kopanya mangole a hau. Se ke oa eketsa maoto ho fihlela qetellong, hang-hang qala ho pheta-pheta ho latelang.
Phapang ea boikoetliso bona e ka bitsoa squat e nang le kettlebell matsohong a otlolohileng. Mona, ho kanna ha ba bonolo haholo hore o fumane botsitso, empa ho thata haholo ho ts'oara projectile - ke sesepa se ka pele feela sa li-deltoids se sebetsang ho sena.
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Baatlelete ba nang le boiphihlelo ba ka etsa motsamao ka li-kettlebells tse peli, ka hona ba eketsa mojaro maotong.
Li-squats tsa Plie
Mona, mojaro o fetiselitsoe mesifeng ea li-adductor tsa serope (karolo e kahare), le mesifa ea gluteal. Quadriceps le eona ea sebetsa, empa e tlase.
Litheknoloji:
- Beha maoto a hao ka bophara ho feta mahetla a hao, 'me u otlollele menoana ea hao mahlakoreng. Projectile e matsohong a tlase, ho tla ba bonolo ho e ts'oara mona.
- Ha u ntse u hula moea, theoha butle-butle, joalokaha eka u lutse setulong. Ka nako e ts'oanang, mangole a sheba nqa e le 'ngoe le likausi, u se ke oa li kopanya.
- Theohela botebong bo phutholohileng 'me, ha o tsoa, o qala ho phahamisa, o otlolla manonyeletso a lengole le a letheka. Hape, etsa bonnete ba hore mokokotlo ha o potolohe, mme mangole ha a tsamaee kamora likausi.
© Vitaly Sova - stock.adobe.com
Ho thatafatsa boikoetliso, o ka nka kettlebell letsohong ka leng.
Li-squats ka leoto le le leng
Lebitso le leng la boikoetliso ke "sethunya". Tabeng ena, e etsoa ka litekanyo - kettlebell, e lokelang ho ts'oaroa matsohong a otlolohileng pele. Ha e tšoanelehe bakeng sa ba qalang, empa ho baatlelete ba nang le boiphihlelo ke motsamao o tsoileng matsoho o lumellang hore o pompe mesifa ea maoto le maraong hantle, hape o nts'etsapele khokahano le bokhabane.
© ifitos2013 - stock.adobe.com
Ho ikoetlisa, pele o hloka ho ithuta ho etsa squat se nepahetseng, ebe ka leoto le le leng ntle le ho imetsa (o ka lula holim'a sofa kapa oa tšoarella ka tšehetso ka letsoho le le leng) ebe o tsoela pele ka khetho e thata ka ho fetisisa.
Mats'oafo a kettlebell
Lungges ke boikoetliso bo tenyetsehang bakeng sa 'mele o tlase. Mona li-quadriceps, li-hamstrings le glutes lia sebetsa. Ka nako e ts'oanang, bokapele ba serope bo sebetsa ho feta ka mohato o moqotetsane le o mahareng, mme mokokotlo le khanya - ka bophara.
Ka kakaretso, mokhoa ona o tjena:
- Nka likhetla matsohong a hao, ema o otlolohile, maoto hammoho.
- Eya pele ka leoto la hao le letshehadi, o theohele fatshe, hoo e ka bang ho fihlela lengole la hao le letona le ama fatshe. Ha ua tlameha ho ama - e ea botebong bo tebileng kamoo ho ka khonehang. Tabeng ena, sebaka se pakeng tsa serope le leoto le ka tlase la maoto ka bobeli se lokela ho ba likhato tse 90.
- Khutlela sebakeng sa ho qala 'me u itšepe ka leoto la hau le letona.
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Li-kettlebells li ka ts'oaroa kaholimo ho hlooho - mona mahetla le li-triceps li tla sebetsa li tsitsitse, hape ho mofuta ona ho thata haholo ho boloka botsitso, ho lebisang ho hokahaneng ha mesifa e fapaneng e tsitsang.
© ifitos2013 - stock.adobe.com
Haeba u na le kettlebell e le 'ngoe feela, u ka etsa leoto le leng le le leng ka thoko, ha u ntse u pepeta projectile ka letsoho le le leng nako le nako ha u e theola, kapa u lula u e phahamisitse.
Litakatso tsa Maromania
Boikoetliso ba mantlha bakeng sa likhoele le maqhubu. E ka etsoa ka kettlebell e le 'ngoe kapa tse peli - ho latela boits'oaro ba' mele.
Mokhoa ona o tjena:
- Ema e otlolohile, maoto a bophara ba mahetla, a kobehile hanyane, projectile e leketlile matsohong a theohileng.
- Ha u ntse u hula moea, khumamela pele, ha motsamao ona o bakoa ke ho tlosoa ha noka morao. Sekhutlo ha se fetohe maotong. Botebo ba ho sekama bo ipapisitse le bolelele ba hao. Botlaaseng, o lokela ho utloa mesifa ea hau e tiea. Mokokotlo ha oa lokela ho ba chitja. Tlisa mahetla a hau mahetleng 'me u shebe boemo ba mokokotlo oa hau. Haeba u qala ho sutumelletsa mahetla a hao pele kapa ho khumama mokokotlong o ka tlase, fokotsa boima ba 'mele.
- Ha o ntse o tsoa, khutlela sebakeng sa ho qala. Ho totobatsa mojaro mesifeng ea maoto le marameng, unamella 'mele eseng ka ho nyolla' mele, empa ekare o sututsa fatše ka maoto mme o fa pelvis pele.
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Tobetsa
Boikoetliso bohle ba mpeng bo nang le litekanyo ha boa lokela ba qalang ba hlokang ho ithuta ho li etsa ka nepo ka boima ba bona ebe ba eketsa butle butle.
Ho sotha
Ena ke mofuta oa khale oa li-crunches fatše, feela ka litekanyo tse ling. Ho bonolo haholo ho tšoara khetla sefubeng ka matsoho ka bobeli. U se ke ua lebala hore ha u sotha, ha ho hlokahale hore u robile mokokotlo o ka tlase fatše - ke lebanta la mahetla feela, ha u ntse u potoloha mokokotlong ebe u hatella mochini oa khatiso.
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Fokotsa li-crunches
Ena ke mofuta o boima ka ho fetesisa oa li-crunches tse khutlang - ha o sa hulele 'mele maotong a sa sisinyeheng, empa ho fapana le hoo, phahamisa maoto a kobehileng, o tabole maraong le ho a phahamisa, o tiisa karolo e ka tlase ea tobetsa.
Litekanyo li ka ts'oaroa mona matsohong a otlolohileng ka pel'a hau:
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Sebaka se lehlakoreng
Mona, mesifa ea mpa ea oblique e se e ntse e sebetsa ka lipalo. Kettlebell e ka ts'oaroa ka letsoho la mahala mahetleng kapa letsohong le otlolohile ho ea holimo. U ka ema bareng ka bobeli setsoeng le letsohong le otlolohileng.
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Sekhutlo sa litekanyo
Boikoetliso bo botle ba mesifa ea rectus abdominis. Mokhoa ona o tjena:
- Beha likhetla ka bophara ba mahetla e le hore ha u itšetleha ka tsona, matsoho a hau a shebahala fatše.
- Lula lipakeng tsa likhetla, otlolla maoto pele, ts'oara lisebelisoa tsa kettlebell, otlolla matsoho. Tabeng ena, noka e lokela ho theoha fatše.
- Phahamisa maoto e le hore ho thehoe lehlakore la likhato tse 90 lipakeng tsa bona le 'mele,' me u le tšoare nako e telele kamoo ho ka khonehang.
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Boikoetliso bo rarahaneng
Kettlebell ea Russia e kenang
Ho fetoha ha Russia ke boikoetliso bo tummeng ba sefapano bo tsoang ho ho phahamisa kettlebell, moo e thusang. Ho ts'oana le ho emisa pele ho likhahla li-deltas tse ka pele, empa motsamao ka booona o etsoa haholo ke letheka le mokokotlo, ho fapana le mahetla le matsoho.
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Ho na le likhetho tse 'maloa tsa ho etsa likhahla tsa Russia, hape li ka etsoa ka litekanyo tse peli. Ho ikoetlisa hantle ho hlahisa mesifa ea lebanta la mahetla, maoto, mokokotlo o tlase, matla a phatlohang a 'mele o tlase. Khetho e ntle bakeng sa ba qalang ba tla tlameha ho ithuta mokhoa oa ho sisinyeha ho rarahaneng ho feta - li-jerks, shwungs, pulls, jj.
Ho phahamisa Turkey ka kettlebell
Ho phahama ha Turkey ke mohlala oa motsamao o sebetsang le o sebetsang. Mosifa o mong le o mong 'meleng oa hau o sebetsa ho phahamisa Turkey. Boikoetliso bona bo boetse bo ama ho tsamaea ha mahetla: o tla etsa bonnete ba hore o tsitsisa lehetla la hau ka ho le potoloha ha o phethela mosebetsi.
Ela hloko mokokotlo oa bohlokoa o netefatsang bohloeki ba ho phahamisa Turkey: ha u tsoha, 'mele o lokela ho otloloha ka botlalo,' me qetellong le qalong ea boikoetliso, projectile e lokela ho ama fatše.
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Kettlebell e sututsa
Ho ikoetlisa ho ts'oanang le ho tobetsa, empa ho kenyelletsa le thuso ea leoto. E sebelisoa hape ho phahamisa kettlebell le crossfit. Kaha khatello e bonolo ho feta ho tobetsa ka mokhoa o fapaneng, boima bo tlameha ho ba bo phahameng mona, bo lebisang kotsing e kholo ea kotsi. E-ba hlokolosi ha u eketsa boima ba 'mele.
Mokhoa o potolohileng oa potoloho:
- Lahlela kettlebell lehetleng la hao ka leqeba le tsoang fatše.
- Etsa sututsa - lula fatše hanyane mme hang hang o otlolohe, ha o ntse o lahlela boima hampe.
- Notlela sebakeng se holimo motsotsoana, ebe u khutlisetsa projectile lehetleng la hao, u khutsitse hanyane ka mangole.
Boikoetliso bona bo ka etsoa ka li-kettlebells tse peli.
Kettlebell e kenella ka hara rack
Boikoetliso bona bo boetse bo tsoa ho ts'ehetso ea kettlebell. Mona, mahetla, li-trapeziums, li-extensors tsa mokokotlo li sebetsa ka mafolofolo, maoto le 'ona a bulehile, empa ka tlase ho ha a etsa, ka mohlala, kettlebell jerk e lutseng.
Mokhoa ona o tjena:
- Beha kettlebell ka pel'a hao maoto a hao a arohane ka mahetla.
- Itetlehele ho khetla ha o ntse o koba maoto a hao hanyane. Se ke oa potoloha mokokotlo oa hau, boloka arch ea morao nakong eohle ea boikoetliso.
- Nka kettlebell, u khutlele morao 'me hang-hang u qale ho e phahamisa, u thuse ka' mele le noka. Letsoho ha lea lokela ho koba le ho khumama - motsamao ohle o bakoa ke boiteko ba inertia le deltoid le trapezoidal.
- Karolong e kaholimo, notlela motsotsoana ebe o qala ho theola. Ha ho hlokahale hore u e behe fatše - u khutlele morao ebe u tsoha hape.
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Emissions (li-thrusters)
Kettlebell throws ke squat squat ka ho pepeta projectile holim'a hlooho ea hau ka nako e le 'ngoe ka ho phahamisa.
Projeke e maemong a ho qala e tlameha ho ts'oaroa ka matsoho ka bobeli mahlakoreng a mohele boemong ba sefuba. Maoto - bophara ba mahetla a arohane, likausi li arohane hanyane. Joale ho na le ho khumama ha maoto ka mokhoa o tloaelehileng ha o its'oara ka letheka le fatše (kapa ka tlase hanyane) le ho phahamisa hape, ha ka nako e ts'oanang o otlolla matsoho le kettlebell. Hopola ho boloka mokokotlo oa hao o otlolohile 'me u se ke ua inama kapa ua kobeha.
Mokhahlelo oa squat
Motsoako oa likotopo tse nyane le kettlebell li hulela seledung. Ho ikoetlisa ho o lumella ho etsa li-quadriceps, deltas le trapezius.
Mokhoa oa ho etsa:
- Ema maoto a hao a arohane ka mahetla ebe u nka boima ka letsoho ka matsoho ka bobeli.
- Ho boloka mokokotlo oa hao o otlolohile, etsa squat e tloaelehileng.
- Ha u ntse u tsoa, qala ho ema ka matla, ha boima ba inertia bo ntse bo tsoela pele ho nyoloha kamora ho otlolla maoto. Ka boiteko ba li-deltas le maraba, tsoela pele ho tsamaea ho ea sefubeng se kaholimo. Tabeng ena, litsoeng li lokela ho nyoloha, kaholimo ho boemo ba matsoho.
- Theola matsoho mme u qale rep.
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Ho tsamaea ha sehoai
Boikoetliso bona bo hlahisa mesifa eohle ea maoto, e matlafatsa litlamo, mesifa ea boralitaba le liphaka li sebetsa hantle mona. Mokhoa ona o bonolo - nka li-kettlebells tse peli tse boima matsohong a hau 'me u tsamaee butle butle ka mehato e khuts'oane. Ka nako e ts'oanang, u se ke ua pota-pota mahetla a hao, boloka mokokotlo oa hao o otlolohile, 'me u kopane le mahetla a hao.
Haeba o sena sebaka ho hang, o ka holisa letsoho la hao le mesifa ea letsoho la hao ka ho ts'oara likhetla. Boemo bo tsoetseng pele haholo ke ho eketsa botenya ba mohele, mohlala ka ho thatela thaole ho e potoloha.
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Ho na le lintho tse ling tse ngata tse lokelang ho boleloa mabapi le boikoetliso bo bong le bo bong bo hlalositsoeng, 'me ha ho na boemo bo lokelang ho nkuoa e le tataiso e felletseng. Nahana ka tlhaiso-leseling ena e le qalo ea mokhoa o mocha oa thupelo ea hau.
Mananeo a koetliso ea Kettlebell lapeng
Bakeng sa banna
Re tla sekaseka mananeo a mabeli - bakeng sa ba qalang le baatlelete ba nang le boiphihlelo. Ho nahanoa hore bonyane u na le litekanyo tse peli tsa boima bo lekanang. Haele hantle, ho lokela hore ho be le tse ling tsa tsona (tsa boima bo fapaneng) kapa tse oang.
Kahoo, mochini o qalang oa ba qalang, o hlophisitsoeng ka setaele sa fulbadi, ho ikoetlisa ka ngoe, ho etsoa se tšoanang mme mesifa eohle ea sebetsoa:
| Boikoetliso ba Kettlebell | Litsela | Ho pheta-pheta |
| Sehlopha sa Goblet | 4 | 10-12 |
| Litakatso tsa Maromania | 4 | 10-12 |
| Letsoho le pharalletseng | 5 | 12-20 |
| Ho kheloha ka letsoho le le leng | 4 | 10-12 |
| Mochine o hatisang ka letsoho le le leng | 4 | 10-12 |
| Mothana ho selelu ea li-kettlebells tse peli (haeba e le boima haholo, joale e le 'ngoe) | 4 | 10-12 |
Kahoo, o hloka ho ikoetlisa likhoeli tse 'maloa. Motho ka mong ke bokae. Motho e mong o hloka likhoeli tse tšeletseng, 'me motho e mong, leha a se a fetile likhoeli tse peli, o tla eketsa boima ba bona ba ho sebetsa mme a khaotse ho ba le nako ea ho fola.
Nakong e tlang, o hloka ho chencha ho arohana. E ka boela ea nkoa ke baatlelete ba nang le boiphihlelo ba lokelang ho ikoetlisetsa hae. E sebelisa karohano ea khale ka lihlopha tsa mesifa e kopaneng - sefuba + triceps, morao + li-biceps le maoto + mahetleng.
| Letsatsi la 1 - sefuba le triceps | ||
| Boikoetliso ba Kettlebell | Litsela | Ho pheta-pheta |
| Mochini oa khatiso oa benche kapa mochini oa fatše | 4 | 10-12 |
| Li-push-up tse nang le matsoho a sephara | 4 | 15-20 |
| Ema ka thoko | 3 | 10-12 |
| Sututsa ka matsoho a masesaane | 4 | 15-20 |
| Katoloso e tsoang ka mora hlooho ka matsoho a mabeli ha u lutse | 3 | 12-15 |
| Letsatsi la bobeli - morao, biceps, abs | ||
| Ho ikoetlisa | Litsela | Ho pheta-pheta |
| Ho bolaoa | 4 | 10-12 |
| Letsoho le le leng le tsoetseng pele | 4 | 10-12 |
| Li-curls tsa letsoho tse emeng | 4 | 10-12 |
| Lihamile tsa hamore tse emeng | 3 | 10-12 |
| Ho sotha | 3 | 10-15 |
| Fokotsa li-crunches | 3 | 10-15 |
| Letsatsi la 3 - maoto le mahetla | ||
| Ho ikoetlisa | Litsela | Ho pheta-pheta |
| Malepa a nang le kettlebells matsohong a theohileng | 4 | 10-12 |
| Litakatso tsa Maromania | 4 | 10-12 |
| Melao ea squat | 4 | 12-15 |
| Mochine o hatisang ka letsoho le le leng | 4 | 10-12 |
| Swing ho ea mahlakoreng | 4 | 12-15 |
| Sutumelletsa ka mahlakoreng letsoapong | 4 | 12-15 |
Bakeng sa basali
Ka mokhoa o ts'oanang, bakeng sa basali, re fana ka mefuta e 'meli ea lenaneo: bakeng sa ba qalang le baatlelete ba nang le boiphihlelo.
Fulbadi bakeng sa ba qalang:
| Boikoetliso ba Kettlebell | Litsela | Ho pheta-pheta |
| Li-squats tsa Plie | 4 | 10-15 |
| Litakatso tsa Maromania | 4 | 10-12 |
| Lunges tse nang le kettlebells matsohong a theohileng | 3 | 10-12 |
| Ho kheloha ka letsoho le le leng | 4 | 10-12 |
| Kettlebell Row to the Chin | 4 | 10-15 |
| Li-curls tsa kettlebell tse emeng | 3 | 10-12 |
| Katoloso e tsoang ka mora hlooho ka matsoho a mabeli | 3 | 10-12 |
Arola baatlelete ba nang le boiphihlelo ba koetliso:
| Letsatsi la 1 - quads le mahetla | ||
| Boikoetliso ba Kettlebell | Litsela | Ho pheta-pheta |
| Sehlopha sa Goblet | 4 | 12-15 |
| Lunges tse nang le kettlebells matsohong a theohileng | 3 | 10-12 |
| Likoluoa | 4 | 10-15 |
| Mochine o hatisang ka letsoho le le leng | 4 | 10-12 |
| Mokhahlelo oa squat | 4 | 12-15 |
| Letsatsi la bobeli - sefuba, morao, matsoho | ||
| Ho ikoetlisa | Litsela | Ho pheta-pheta |
| Li-push-up tse nang le matsoho a sephara | 4 | 10-15 |
| Ho kheloha ka letsoho le le leng | 4 | 10-12 |
| Ema ka thoko | 3 | 10-12 |
| Li-curls tse emeng | 4 | 10-12 |
| Katoloso e tsoang ka mora hlooho ka matsoho a mabeli | 4 | 10-12 |
| Letsatsi la 3 - li-hamstrings, glutes, abs | ||
| Ho ikoetlisa | Litsela | Ho pheta-pheta |
| Li-squats tsa Plie | 4 | 10-15 |
| Litakatso tsa Maromania | 4 | 10-12 |
| Lips tse ngata tse tsamaeang | 4 | 10-12 |
| Ho sotha | 3 | 10-15 |
| Fokotsa li-crunches | 3 | 10-15 |
