Kwishishini lezixhobo zokuqina komzimba, iipleyiti zobunzima, njengezixhobo ezibalulekileyo zoqeqesho lokuqina, zichaphazela ngokuthe ngqo ukusebenza kakuhle koqeqesho kunye nokhuseleko. Iipleyiti eziqhelekileyo kunye neepleyiti zomgangatho wokhuphiswano zilungele iimeko ezahlukeneyo zokusetyenziswa, zinamathela kwimigangatho yovavanyo eyahlukileyo kakhulu. Namhlanje, masihambe noBao Peng ukuze sityhile iimfihlakalo phakathi kwezi ntlobo zimbini kwaye sihlolisise umahluko wazo ophambili!
1. Uqeqesho olupheleleyo lomzimba, ukusebenza kakuhle kabini
Isiseko somxhuzulane we-kettlebell siphambene noyilo lwesiphatho, nto leyo egqiba ukuba inokufezekisa uqeqesho olupheleleyo lomzimba. Kwisenzo sokujika se-kettlebell esiqhelekileyo, ukusuka kumandla okubamba ingalo, ukuya kulungelelwaniso lwegxalaba kunye nokuzinza, ukuya kumandla okuqinisa kunye nokudlulisa umbindi, kwaye ekugqibeleni ukuqhuma kweqela lemisipha yomlenze, imisipha yomzimba wonke isebenza kunye njengeegiya.
Xa kuthelekiswa noqeqesho oluzimeleyo lwe-dumbbell, olufuna ukugqitywa kwiindawo ezahlukeneyo, iseti yeentshukumo ze-kettlebell inokugubungela ngaphezulu kwe-80% yamaqela amakhulu emisipha. Ngokweemvavanyo zangempela ezenziwa ngabaqeqeshi bomzimba, ukusebenzisa i-kettlebell eyi-16kg ukugqiba i-swing yemizuzu eli-10 + i-squat yemizuzu eli-10 + uqeqesho oludibeneyo lweTurkey lokuvuka imizuzu eli-10 lutya inani elifanayo leekhalori njengokubaleka imizuzu engama-40, kwaye kwandisa ukuzibandakanya kwemisipha ngama-35%, okufezekisa ngokwenene "uqeqesho olugcina ixesha kunye nolusebenzayo lomzimba wonke"
2.Phucula amandla okuqhuma kunye nokulungelelanisa ukuze uphule imiqobo yoqeqesho
Uqeqesho lweKettlebell lunokoyisa ngokuchanekileyo iintsilelo zoqeqesho lwamandla lwendabuko. Kwiintshukumo eziguquguqukayo ezifana nee-kettlebell snatches kunye nee-high flips, umqeqeshi kufuneka asebenzise amandla ngokukhawuleza ukuze aphakamise i-kettlebell ukusuka emhlabeni ukuya esifubeni okanye phezulu kwentloko. Le nkqubo ingenza iifayibha zemisipha ezikhawulezayo zisebenze kwaye iphucule kakhulu amandla okuqhuma. Umqeqeshi wezomzimba wesizwe ubonise ukuba uqeqesho lwamandla okuqhuma lwekettlebell oluhlala ixesha elide lunokunyusa ukuphakama kokutsiba ngokuthe nkqo nge-8%-12%.
Kwangaxeshanye, iziko elingaqhelekanga lomxhuzulane we-kettlebell linyanzela umzimba ukuba uhlengahlengise rhoqo ibhalansi. Xa ugqiba iintshukumo ezifana nokujikeleza kunye nokujikajika, inkqubo yolawulo lwemisipha ye-neuromuscular isebenza ngesantya esiphezulu, esinokuqinisa ulungelelwaniso lomzimba kunye nokuzinza kwentliziyo ngaxeshanye. Kwiingxaki eziqhelekileyo zokungalingani komzimba zabantu abahleli phantsi, uqeqesho lwe-kettlebell lunokudlala indima ekuphuculeni ekujoliswe kuyo.
3. Akukho miqathango yendawo, kulula ukuyisebenzisa ixesha eliqhekekileyo
Ubukhulu obuncinci bee-kettlebells buyaphula ngokupheleleyo imida yeendawo zokuzilolonga. Ngobubanzi obungaphantsi kwama-30 cm, ii-kettlebells zingasetyenziselwa uqeqesho kwindawo enye yesikwere semitha, nokuba kukwigumbi lokuhlala, kwikona yeofisi, okanye epakini yangaphandle. Abasebenzi baseofisini banokusebenzisa imizuzu eli-15 yekhefu lesidlo sasemini ukwenza ii-kettlebell swings, kwaye oomama banokugqiba iiseti ezimbalwa ze-kettlebell squats ngelixa abantwana babo belele, beqonda ngokwenene "ukusebenzisa lonke ithuba" lokuzivocavoca.
Kukho iintlobo ngeentlobo zobunzima, i-3 kg ifanelekile ukukhanyiselwa kwabantwana, i-8-16 kg ifanelekile ukubumba umzimba wabasetyhini, kwaye ngaphezulu kwe-20 kg ihlangabezana neemfuno zamadoda ukuphucula amandla abo. Kwaye akukho mfuneko yokuhlanganisana okuntsonkothileyo, ungaziqeqesha kwangoko, uphephe ingxaki yokufaka izixhobo ezinkulu, okwenza kube lula ukunamathela kwisicwangciso sokomelela.
Namhlanje, ii-kettlebells ziye zaba "zizixhobo eziqhelekileyo" kwiindawo zokuzivocavoca, emakhaya nakwii-studio. Zisebenzisa uyilo lwesayensi ukutolika ifilosofi yokomelela komzimba "yezixhobo ezincinci ezinamandla amakhulu", zivumela abantu banamhlanje abaxakekileyo ukuba bafumane iziphumo zoqeqesho ezisebenzayo kwimizuzu engama-30. Le yikhowudi ephambili yokuthandwa okuqhubekayo kwee-kettlebells.
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Kutheni Ukhetha iBaopeng?
Apha eNantong Baopeng Fitness Equipment Technology Co., Ltd., sidibanisa amava angaphezu kweminyaka engama-30 kunye neendlela zokwenza izinto ezisemgangathweni ophezulu ukuvelisa izixhobo zokomelela eziphezulu. Nokuba ufuna ii-dumbbells ze-CPU okanye ze-TPU, iipleyiti zobunzima, okanye ezinye iimveliso, izixhobo zethu ziyahlangabezana nemigangatho yokhuseleko lwehlabathi kunye nokusingqongileyo.
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Ngaba ufuna ukufunda okungakumbi? Qhagamshelana nathi ngoku!
Reach out to our friendly sales team at zhoululu@bpfitness.cn today.
Makhe sixoxe ngendlela esinokukwenzela ngayo izisombululo zokomelela ezikumgangatho ophezulu nezinobuhlobo nokusingqongileyo.
Musa ukulinda—izixhobo zakho zokuzilolonga ezifanelekileyo zifumaneka nge-imeyile nje!
Ixesha leposi: Julayi-30-2025
