Ibikoresho byo guhugura ibiro
Ibyiciro Byibanze nibiranga ibicuruzwa
Dumbbells: Ibikoresho byoroshye kandi byoroshye
Igizwe nigitoki hamwe namasahani yuburemere kumpande zombi, utudomo tugabanijwemo - ibyerekeranye nuburemere hamwe nibishobora guhinduka. Ibyiza byabo byingenzi biri mubikorwa byoroshye, byemerera imyitozo yigenga yingingo imwe. Bikwiranye nimyitozo itandukanye nka bicep curls, kuzamuka kuruhande, no gukanda intebe, nibyingenzi kubatangiye ndetse nabatoza bateye imbere kimwe. Guhindura ibiragi biva mubirango nka Xinzhen nabyo birerekana uburemere - imirimo yo gufunga, ihuza umutekano nuburyo bworoshye.
Inzoga: Imitsi ikora - Kubaka ibikoresho byo guhugura
Igizwe n'akabari hamwe n'ibyapa biremereye bitandukanijwe, utubuto dushyirwa mubyiciro bya olempike hamwe na barbell zamahugurwa ashingiye kumikoreshereze. Agaciro kabo kingenzi kari mugushyigikira urujya n'uruza, rwinjiza amatsinda menshi icyarimwe kugirango bongere imyitozo. Nibihitamo byibanze kubakunda imyitozo ngororamubiri bashaka kongera imitsi n'imbaraga zuzuye.
Kettlebells: Ibikoresho bitandukanye bihuza imbaraga n'amahugurwa y'imikorere:
Byashizweho hamwe na "sphere + hand" imiterere, kettlebells ifite uburemere bwibanze hepfo kandi iraboneka muburemere - hamwe nuburyo bushobora guhinduka. Igishushanyo cyabo kidasanzwe kibatera guhuza imyitozo yimbaraga gakondo hamwe ningendo zikorwa nka swingi no guta. Bashobora icyarimwe kunoza imbaraga zimitsi, ubuzima bwimitsi yumutima, hamwe nubworoherane bwumubiri, bihuza ibikenewe bitandukanye mumahugurwa.
Imikorere yibanze nagaciro kamahugurwa
Kuzamura neza imbaraga zimitsi hamwe na misa
Ibikoresho byo gutoza ibiro bituma umutwaro uremereye uhindura ibiro, utanga imbaraga zigamije imitsi itandukanye nk'igituza, umugongo, ibitugu, n'amaguru. Ibi bifasha abakoresha kubaka imitsi neza mugihe batezimbere imitsi nimbaraga ziturika, bagaburira ibikenewe kuva abitangira kugeza mumahugurwa yumwuga.
Kunoza imyifatire no guhagarara neza
Imyitozo hamwe nibi bikoresho ishingiye kumitsi yibanze kugirango ikomeze kuringaniza. Amahugurwa maremare - yongerera imbaraga umutekano, akosora imyifatire mibi nka hunchback, kandi atezimbere kugenzura umubiri no gukora siporo.
Kumenyera Amahugurwa atandukanye hamwe nabaturage
Haba kumyitozo yo murugo, siporo yubucuruzi, cyangwa imyitozo yabakinnyi babigize umwuga, ibikoresho byo gutoza ibiro bitanga imiterere ihinduka. Hamwe nuburyo butandukanye bwibiro, byujuje ibyifuzo byamahugurwa y'abana, abakuze, n'abasaza, bihuza ibikorwa bifatika.
Ibicuruzwa bisobanura
Inkomoko n'iterambere
Kettlebells ishobora guhera mu kinyejana cya 18 - mu Burusiya, aho ijambo "girya" ryagaragaye bwa mbere mu nkoranyamagambo y’ikirusiya, ryerekeza ku gikoresho cyo gupima icyuma - cyakoreshejwe mu gupima ingano. Mu 1880, Dr. Vladislav Kraevsky yerekanye imyitozo ya kettlebell mu muryango w’imikino w’Uburusiya, maze mu 1885, ashinga siporo ngororamubiri akoresheje kettlebell. Mu kinyejana cya 19 rwagati - 19, kettlebells yari imaze kumenyekana mu baturage nk'ibikoresho byo kwinezeza. Mu ntangiriro z'ikinyejana cya 20, imyitozo ya kettlebell yarushijeho gutera imbere mu bihugu nk'Ubudage na Leta Zunze Ubumwe z'Abasoviyeti. Irushanwa rya mbere ryemewe rya All-Union Kettlebell ryabereye i Moscou mu 1948. Mu 1998, gahunda yo gutoza kettlebell yagejejwe ku nganda z’imyororokere yo muri Amerika, maze mu 2001, igitabo cyitwa "The Kettlebell Challenge" cyo mu Burusiya cyasohorwa mu Bushinwa, bituma icyamamare kettlebells gikundwa muri iki gihugu.
Ubwoko n'ibiranga
Birakomeye - Imiterere ya Kettlebells:
Mubisanzwe bikozwe mubyuma bikomeye, hamwe nubunini bwinzogera nubunini bwikiganza byiyongera hamwe nuburemere. Ibiro byiyongera muri 2kg kwiyongera Amahugurwa yibanda kumbaraga zumubiri nimbaraga ziturika, bikwiranye nabantu bashaka imyitozo yo hejuru -.
Kettlebells yoroshye:
Yubatswe mubikoresho byoroshye nka PVC cyangwa plastike yoroshye, yuzuyemo umucanga wicyuma cyangwa ibindi bikoresho biremereye. Kugaragaza ibitari - kunyerera, biroroshye kandi bifite umutekano, nibyiza kubikoresha murugo hamwe nabatangiye imyitozo bafite imbaraga nke.
Amarushanwa Kettlebells:
Ikozwe mubyuma byuzuye bifite imiterere, ikomeza ubunini bumwe muburemere butandukanye. Byagenewe gufata - gufata ukuboko hamwe nigitoki gito, bashimangira kwihangana no gutera imbere kwimitsi yumutima binyuze mumuzingo muremure hamwe na - gusubiramo, bikwiranye namahugurwa yo kwihangana n'amarushanwa ya kettlebell.
Inyungu zo Guhugura Kettlebell
Kuzamura neza Imbaraga Zuzuye nimbaraga ziturika:
Uburemere design- igishushanyo mbonera gisaba guhuzwa kuva kumaguru, glute, intangiriro, nibindi byuzuye - imitsi yumubiri. Ibiro bigenda byiyongera kandi bigenda biturika bigamije imbaraga zimitsi no kongera imbaraga, bitanga imyitozo ihanitse kuruta imwe - imitsi - ibikoresho byamatsinda.
Gutezimbere Byuzuye Kwihuza no Guhuza:
Imikorere iringaniye isaba uruhare rwibanze kugirango rugumane ituze. Amahugurwa maremare - akosora imyifatire mibi, mugihe gukenera guhuza amaboko, ibirenge, hamwe numubiri byongera uburinganire no kugenzura imitsi, bikagabanya ibyago byo gukomeretsa.
Icyarimwe Kunoza Imitsi Yumutima Yumutima na Metabolism:
Uburyo bwamahugurwa "imbaraga + ngufi" byongera umuvuduko wumutima kandi byongera kwihanganira umutima-mitsi, bigera ku mbaraga ninyungu zamahugurwa yindege. Inyandiko - imyitozo nyuma yo gutwika ikomeje gutwika karori, ishyigikira gucunga ibiro no kuzamura metabolike.
Kumenyera ibintu bitandukanye hamwe nabantu:
Byoroshye kandi byoroshye kubika, kettlebells zirakwiriye murugo, siporo, no gukoresha hanze. Hamwe nuburemere butandukanye, byita kubatangiye nabatoza babigize umwuga. Imyitozo itandukanye irinda kurambirwa, guteza imbere igihe kirekire -
Imyitozo
Kettlebell Swing:
Hagarara ukoresheje ibirenge bitugu - ubugari butandukanye, fata isafuriya ukoresheje amaboko yombi, komeza amaboko agororotse, amavi yunamye gato, kandi atabogamye. Kuzunguza kettlebell inyuma hagati yamaguru, hanyuma ukoreshe imbaraga kugirango uhaguruke kandi uzunguruke ugana uburebure bwigitugu, ukomeza umugongo n ijosi bitabogamye.
Kabiri ya Kettlebell Kanda:
Fata isafuriya muri buri kiganza, komeza intoki zitabogamye, kandi ushyire ketette ku ntoki hejuru. Hagarara ufite ibirenge bitugu - ubugari butandukanye cyangwa bwagutse gato, hinge ku kibuno no ku mavi kugirango ucuramye gato, hanyuma unyure mu gatsinsino n'imbaraga ziturika kugirango uhaguruke, ukande kettlebells hejuru kugirango ugure byuzuye.
Kettlebell Turukiya Kubona - Hejuru:
Tangira kuryama ku mugongo, fata isafuriya mu kuboko kumwe ukuboko kurambuye hejuru. Komeza ukuboko kugororotse uko wicaye buhoro, uhindukire ugapfukama, hanyuma uhagarare - ukomeza kettlebell hejuru hose. Hindura ingendo yo gusubira kumwanya wo gutangira.
Nkumwe mubakora umwuga wa kettlebel nabatanga isoko mubushinwa, turangwa nibicuruzwa byiza nibiciro byapiganwa. Nyamuneka humura kugura kettlebel ihendutse kugurishwa hano muruganda rwacu. Twandikire kuri serivisi yihariye.