Ibyiza nibibi byakettlebellimyitozo, uzabyumva nyuma yo kuyisoma. Kettlebells nigice gisanzwe cyibikoresho byimyororokere bishobora kudufasha kuzamura vuba imbaraga zimitsi yumubiri, kwihangana, kuringaniza, no guhinduka. Ugereranije no kutavuga, itandukaniro nyamukuru hagati yibi byombi ni centre itandukanye ya rukuruzi. Gukoresha kettlebells birashobora kudufasha gushimangira neza imitsi yumutwe, ingingo zo hejuru no hepfo mugihe cya siporo.
Ibyiza nibibi byamahugurwa ya kettlebell
1.kettlebell, rero imyitozo ya kettlebell irashobora gushimangira imbaraga zo gufata ukuboko kurwego runaka.
2. Komeza imbaraga ziturika z'umubiri Imyitozo isanzwe ni ingenzi kuri twe. Niba imbaraga zacu zidatera imbere, ntituzatera imbere mumyitozo yacu. Mubyukuri, imbaraga zacu ziturika nazo zirashobora kunozwa binyuze mumyitozo yabonetse. Nubwo kettlebell ari ntoya, mubyukuri biroroshye cyane gufasha abantu bose kuzamura ubushobozi bwabo bwa siporo binyuze mumyitozo. Igihe kirenze, imitsi nayo irashobora gukoreshwa cyane.
3. Kuzamura urutugu ruhuriweho hamwe mumahugurwa ya kettlebell, hariho ingendo nko gusunika guhagarikwa no kuzamura umutwe. Mugihe ukora izi ngendo, ibitugu bigomba gufatanya, ibitugu rero bigomba kugira ituze ryiza kandi bigenda. Nyuma yo kugerageza imyitozo myinshi, ituze hagati yigitugu n'imbaraga z'imitsi ikikije bizagenda neza.
4. Hindura imitsi yumubiri Ikintu kigaragara cyane muri kettlebell ni asimmetrie yikigo kumpande zombi. Kubwibyo, mugihe cyamahugurwa, kugirango kugirango urujya n'uruza rugende neza kandi rworoshye, umubiri uzakangurira amatsinda yimitsi ahantu hatandukanye kugirango bafashe, kandi mugihe kimwe, bizatoza buri tsinda ryimitsi kugirango umubiri ukomere kuri urugero runaka.
5. Shimangira ubushobozi bwo kurwanya kuzunguruka bwumutiba. Amahugurwa ya Kettlebell ahanini azenguruka ku kuzenguruka, nko gushyigikira uruhande rumwe, kuzamura hejuru yumutwe, no gusunika hejuru yumutwe. Ibi bikorwa birashoboka gutera ubusumbane murwego rwo kuringaniza. Binyuzekettlebellimyitozo, turashobora gukomeza gukoresha "trunk stabilite" hamwe na "anti-rotation" ubushobozi.
Igihe cyoherejwe: Nyakanga-21-2023