Ibikoresho vyo kwimenyereza uburemere
Ivyiciro nyamukuru n'ibiranga igicuruzwa
Dumbbells: Ibikoresho vy'uburemere bw'ishimikiro bishobora guhinduka kandi bishobora gutwara
Igizwe n’igikoresho co gufata n’ibipande vy’uburemere ku mpera zompi, ibikoresho vy’ugutera imbere bigabanywamwo ibikoresho vy’uburemere budahinduka-n’ibikoresho vy’uburemere bishobora guhindurwa. Inyungu nyamukuru zavyo ziri mu gukora mu buryo buhinduka, bikaba bituma umuntu ashobora kwimenyereza yigenga amaguru n’amaboko. Ibereye mu myimenyerezo itandukanye nk’ugutera imbere mu bice vy’umubiri, gutera hejuru mu ruhande, no gutera imbere mu ntebe, ni ngirakamaro ku batangura n’abamenyereza bateye imbere. Ivyuma bishobora guhindurwa biva mu bimenyetso nka Xinzhen navyo nyene birafise uburemere-ibikorwa vyo gufunga, bihuza umutekano n’uburyohe.
Barbells: Imitsi myiza-Ibikoresho vyo kwimenyereza vy'ubwubatsi
Igizwe n’umurongo n’ibipande vy’uburemere bishobora gukurwako, ama barbells ashirwa mu migwi y’amabarabara y’imikino ya Olympique n’amabarabara y’imyimenyerezo asanzwe ashingiye ku gukoresha. Agaciro kavyo nyamukuru kari mu gushigikira inyigisho zihuriweko, zikorana n’imigwi myinshi y’imitsi icarimwe kugira ngo umuntu ashobore kwimenyereza neza. Ni bo bahitamwo cane abakunzi b’imyimenyerezo y’umubiri barondera kwongerera imitsi n’inkomezi zishitse.
Kettlebells: Ibikoresho vy’ubuhinga bwinshi bifatanya inkomezi n’imyimenyerezo ikora:
Igizwe n'imiterere ya "sphere + handle", kettlebells zifise uburemere bwibanze hasi kandi ziboneka mu mice y'uburemere budahinduka-n'uburemere bushobora guhindurwa. Ivyo bikoresho bidasanzwe bituma bishobora gukoreshwa mu myimenyerezo y’inkomezi nk’iyo gutera no gutera. Bishobora icarimwe gutuma imitsi ikomera, umutima n’imitsi bikomera, n’umubiri ukaba ushobora guhindura uko umuntu ameze, bikaba bihuye n’ivyo umuntu akeneye mu bijanye n’imyimenyerezo itandukanye.
Ibikorwa nyamukuru n'agaciro k'amahugurwa
Mu vy'ukuri, wongereze inkomezi z'imitsi n'uburemere
Ivyombo vyo kwimenyereza uburemere biratuma umuntu ashobora gutera imbere mu guhindura uburemere, bikaba bituma umuntu agira ivyiyumviro vy’ugukangura imitsi itandukanye nk’igikiriza, umugongo, intugu n’amaguru. Ivyo bifasha abakoresha kwubaka neza imitsi mu gihe bongerera ubushobozi bwo kwihangana n’ububasha bwo guturika, bikaba bifasha abakeneye kuva ku batangura gushika ku myimenyerezo y’umwuga.
Kunoza ukuntu umuntu ahagaze no guhagarara neza
Gutozwa n’ivyo bikoresho bishingiye ku mitsi y’umubiri kugira ngo umuntu agume afise uburimbane. Imyimenyerezo y’igihe kirekire-ituma umubiri uhagarara neza, ikosora ukuntu umuntu ahagaze nabi nk’uguhungabana, kandi igatuma umubiri ugira ubushobozi bwo gucungera neza umubiri n’ugukora neza mu vyo gukina.
Guhuza n'ibintu bitandukanye vy'amahugurwa n'abantu
Yaba iyo kwinonora imitsi mu rugo, iyo kwinonorera imitsi y’ubudandaji canke iyo kwimenyereza abakinnyi b’umwuga, ibikoresho vyo kwimenyereza uburemere biratuma umuntu ashobora guhindura uko abona ibintu. Kubera ko zifise uburyo bwinshi bwo guhitamwo uburemere, zihuye n’ivyo abana, abakuze n’abageze mu zabukuru bakeneye mu kwimenyereza, zikaba zihuza ubushobozi bwo gukora n’ugushiramwo abantu bose.
Ibisobanuro vy'ibicuruzwa
Inkomoko n'Iterambere
Kettlebells zishobora gusubirwamwo mu Burusiya bwo mu kinjana ca 18-, aho ijambo "girya" ryabonetse ubwa mbere mu nkoranyamagambo z'ikirusiya, ryerekeza ku gikoresho co gupima ivyuma gikoreshwa mu gupima intete. Mu 1880, Dogiteri Vladislav Kraevsky yaratanguje imyimenyerezo y’imyimenyerezo y’inkoni mu Burusiya, mu 1885 na we ashinga ikibanza co kwinonorera imitsi co guterura ibiremereye akoresheje inkoni. Mu kinjana ca 19 hagati, kettlebells zari zaramenyekanye cane mu bantu nk’ibikoresho vyo kwinonora imitsi. Mu ntango z’ikinjana ca 20, imyimenyerezo y’ugukina kettlebell yararushirije gutera imbere mu bihugu nk’Ubudage n’Ubumwe bw’Abasoviyeti. Amarushanwa ya mbere yemewe y’Ubumwe bw’Ibihugu vyose vy’Umupira w’Amaguru yabereye i Moscou mu 1948. Mu 1998, uburyo bwo kwimenyereza gutera ama Kettlebell bwaratangujwe mu bijanye n’imyimenyerezo y’umubiri muri Amerika, mu mwaka w’2001, igitabu citwa “The Russian Kettlebell Challenge” carasohowe mu Bushinwa, bituma igihugu gikunda cane ama Kettlebell mu gihugu.
Ubwoko n'ibiranga
Inkengeri zikomeye-Umuco:
Mu bisanzwe ikozwe mu cuma gikomeye, ubunini bw’inkengeri n’uburemere bw’igikoresho bigenda birushirizaho uko uburemere bugenda buragwira. Ibiro vyiyongera mu 2kg increments Imyimenyerezo yibanda ku nkomezi z’umubiri n’ububasha bwo guturika, ibereye abantu barondera imyimenyerezo y’uburemere bwinshi-.
Inkengeri ziyoroshe:
Yubatswe n’ibikoresho vyoroshe nka PVC canke plastique yoroshe, yuzuye umusenyi w’icuma canke ibindi bikoresho bifise uburemere. Ifise imiterere idashobora kunyerera, iraremereye kandi ntaco ihungabanya, irabereye gukoreshwa mu rugo no ku batangura gukora imyimenyerezo y’umubiri bafise inkomezi zike.
Amarushanwa y'inkengeri:
Igizwe n’icuma cuzuye gifise igihimba c’umwobo, kigumya uburemere bumwe ku buremere butandukanye. Ikoreshwa mu gufata n’ukuboko kumwe -ifise igikoresho gitoyi, ishimika ku kwihangana no ku gutera imbere kw’imitsi y’umutima biciye mu nzira ndende no mu kwinyiganza gusubiramwo cane, bibereye mu kwimenyereza kwihangana no mu mahiganwa y’ugutera kettlebell.
Inyungu zo kwimenyereza gukoresha Kettlebell
Kwongerera neza Inkomezi Zishitse n’Ububasha bwo Guturika:
Uburemere-bushingiye ku mubumbe busaba guhuzwa kuva ku maguru, glutes, core, n'iyindi mitsi yuzuye-y'umubiri. Ukwongerekana kw’uburemere n’ugutera imbere kw’imitsi bitera inkomezi z’imitsi no kwongerera ubushobozi, bikaba bitanga ubushobozi bwo kwimenyereza kuruta ibikoresho vy’imitsi imwe -y’umugwi.
Guteza imbere mu buryo bwose ugushikama n’uguhuza ibikorwa:
Imyimenyerezo y’uburinganire bukomeye isaba ugukomeza gukorana n’abandi kugira ngo umuntu agume ahagaze neza. Imyimenyerezo y’igihe kirekire-ikosora ukuntu umuntu ahagaze nabi, mu gihe ivy’uguhuza ibiganza, ibirenge n’umubiri bituma umuntu agira uburinganire n’ugucungera imitsi, bikagabanya ingorane zo gukomeretswa.
Ico gihe nyene, n’ugutera imbere mu mutima n’imitsi n’imitsi:
Icogereranyo c'imyimenyerezo "inkomezi + igihe gito" kiratuma umutima utera cane kandi kigatuma umutima n'imitsi bishobora kwihangana, bigatuma umuntu ashika ku nyungu z'imyimenyerezo y'inkomezi n'iz'imyimenyerezo y'umubiri. Ingaruka y’uguturika inyuma y’imyimenyerezo y’umubiri irabandanya guturira ama calories, igafasha mu gucungera ibiro no gutuma umubiri ugira ubushobozi bwo guhindura ibiribwa.
Guhindura ibintu bitandukanye n'abantu:
Kettlebells zikomeye kandi ziroroshe kubika, zirabereye gukoreshwa mu rugo, mu nzu yo kwinonorera imitsi no hanze. Kubera ko zifise uburemere bwinshi, zifasha abatangura n’abamenyereza b’abahinga. Ubwoko bw'imyimenyerezo burakingira uburakari, bugatuma umuntu yubahiriza igihe kirekire-
Imyimenyerezo
Inkengeri y'inkengeri:
Hagarara ibirenge bitandukanye n’ubwaguke bw’urutugu{0}}, ufate kettlebell n’ibiganza vyose, ugume ugororotse amaboko, amavi apfutse gatoyi, n’umugongo utagira aho uhengamiye. Niwizunguze kettlebell inyuma hagati y’amaguru, hanyuma ukoreshe inguvu kugira ngo uhaguruke maze uyizunguze imbere gushika ku burebure bw’ibitugu, ugumize umugongo n’izosi bitagira aho bihuriye.
Igikoresho co gucapura inkengeri zibiri:
Fata kettlebell mu kuboko kumwe kumwe, ushire amaboko ataco akora, hanyuma ushire kettlebells mu buryo busanzwe ku maboko yo hejuru. Hagarara ibirenge bitandukanye n’urutugu-ubwaguke canke bigabanutse gatoyi, ushire amaguru ku mafyigo no ku mavi kugira ngo uhagarare gatoyi, hanyuma ugende mu birenge n’inkomezi ziturika kugira ngo uhagarare, ukanda ama kettlebells hejuru y’umutwe kugira ngo ushire ahantu hose.
Inkengeri y'Igituruki -Hejuru:
Tanga kuryama ku mugongo, ufate kettlebell mu kuboko kumwe ukuboko kurambuye hejuru. Gumana ukuboko kugororotse uko wicara buhoro buhoro, uhindukire ugere ku gupfukama, hanyuma uhaguruke-ugumije kettlebell hejuru y’umutwe igihe cose. Guhindura inyigisho kugira ngo usubire aho watanguriye.
Nk’umwe mu bahinga cane bakora kettlebel n’abaguzi mu Bushinwa, turagaragazwa n’ibintu vyiza n’igiciro gishimishije. Turagusavye ntutinye kugura kettlebel igura make hano mw'ihinguriro ryacu. Twandikire kugira ngo turonke ubufasha bubereye.