Thepa ea Koetliso ea Boima
Lihlopha tsa Konokono le Likarolo tsa Sehlahisoa
Li-Dumbbells: Thepa ea Boima ba Melemo ea Flexible le e nkehang
E entsoe ka mofeng le lipoleiti tsa boima mahlakoreng ka bobeli, li-dumbbell li arotsoe ka li-dumbbell tse tsitsitseng-le li-dumbbell tse feto-fetohang. Molemo oa bona oa mantlha ke ts'ebetsong e tenyetsehang, e lumellang koetliso e ikemetseng ea litho tse le 'ngoe. E loketse boikoetliso bo fapaneng bo kang li-bicep curls, lateral lifts, le likhatiso tsa benche, li bohlokoa ho ba qalang le bakoetlisi ba tsoetseng pele ka ho tšoanang. Li-dumbbell tse ka feto-fetohang tsa mofuta o kang Xinzhen li boetse li na le{4}}mesebetsi ea ho notlela, e kopanyang polokeho le boiketlo.
Li-Barbell: Lisebelisuoa tse Sebetsang tsa mesifa{{0}Ho Haha Motsoako oa Koetliso ea Lisebelisoa
Ho kenyelletsa li-bar le lipoleiti tsa boima tse senyehang, li-barbell li arotsoe ka li-barbell tsa Liolimpiki le li-barbell tse tloaelehileng tsa koetliso tse ipapisitseng le ts'ebeliso. Bohlokoa ba bona ba mantlha ke ho ts'ehetsa metsamao ea metsoako, e kopanyang lihlopha tse ngata tsa mesifa ka nako e le 'ngoe ho ntlafatsa katleho ea boikoetliso. Ke khetho ea mantlha bakeng sa batho ba chesehelang boikoetliso ba 'mele ba batlang ho eketsa boima ba mesifa le matla a felletseng.
Kettlebells: Thepa e Fapaneng e Kopanyang Matla le Koetliso ea Mosebetsi:
Li-kettlebell li entsoe ka sebopeho sa "sphere + handle", li na le boima ba 'mele ka tlase, 'me li fumaneha ka mefuta e tsitsitseng{1}}le e ka feto-fetohang. Moqapi oa bona o ikhethang o ba etsa hore ba tšoanelehe bakeng sa koetliso ea matla a setso le metsamao e sebetsang joalo ka li-swings le ho lahlela. Li ka ntlafatsa ka nako e le 'ngoe matla a mesifa, ho phela hantle ha pelo le methapo ea kutlo, le ho tenyetseha ha 'mele, ho fihlela litlhoko tse fapaneng tsa koetliso.
Mesebetsi ea mantlha le Boleng ba Koetliso
Ntlafatsa Matla le 'Misa ka nepo
Thepa ea koetliso ea boima ba 'mele e etsa hore ho be le boima bo feteletseng ka ho fetola boima ba' mele, ho fana ka tšusumetso e lebisitsoeng ho lihlopha tse fapaneng tsa mesifa tse kang sefuba, mokokotlo, mahetla le maoto. Sena se thusa basebelisi ho haha mesifa hantle ha ba ntse ba ntlafatsa mamello ea mesifa le matla a ho phatloha, ho fana ka litlhoko ho tloha ho ba qalang ho ea ho koetliso ea litsebi.
Ntlafatsa Boemo ba Boemo le Botsitso ba Bohareng
Ho ikoetlisa ka lisebelisoa tsena ho itšetlehile ka mesifa ea mantlha ho boloka botsitso. Koetliso ea nako e telele{{1}e matlafatsa botsitso ba mantlha, e lokisa maemo a fosahetseng joalo ka hunchback, le ho ntlafatsa taolo ea 'mele le ho sebetsa hantle lipapaling.
Ikamahanye le Maemo le Baahi ba Lithupelo tse fapaneng
Ebang ke bakeng sa boikoetliso ba lapeng, li-gyms tsa khoebo, kapa koetliso ea liatleletiki tsa profeshenale, lisebelisoa tsa boikoetliso ba boima li fana ka maemo a feto-fetohang. Ka mefuta e mengata ea boima ba 'mele, ba finyella litlhoko tsa koetliso tsa bana, batho ba baholo le ba hōlileng, ho kopanya ts'ebetso le ho kenyeletsa.
Tlhaloso ea Lihlahisoa
Tšimoloho le Tsoelo-pele
Li-Kettlebell li ka saloa morao ho tloha lekholong la bo18 la lilemo-Russia, moo lentsoe "girya" le hlahileng la pele bukeng ea mantsoe a Serussia, le bolela sesebelisoa sa ho bekha sa tšepe-se sebelisoang ho metha lijo-thollo. Ka 1880, Dr. Vladislav Kraevsky o ile a hlahisa boikoetliso ba kettlebell sechabeng sa lipapali sa Russia, 'me ka 1885, o ile a theha setsi sa boikoetliso ba ho phahamisa litšepe a sebelisa kettlebell. Bohareng ba-19th century, kettlebell e se e tumme har'a sechaba e le lisebelisoa tsa boikoetliso. Mathoasong a lekholo la bo20 la lilemo, koetliso ea kettlebell e ile ea tsoela pele linaheng tse kang Jeremane le Soviet Union. Tlhōlisano ea pele ea All-Union Kettlebell e ile ea tšoareloa Moscow ka 1948. Ka 1998, tsamaiso ea koetliso ea kettlebell e ile ea hlahisoa indastering ea boikoetliso ea US, 'me ka 2001, buka ea "Russia Kettlebell Challenge" e ile ea hatisoa Chaena, ho matlafatsa botumo ba li-kettlebell naheng.
Mefuta le Litšobotsi
Li-Kettlebells tse thata{{0}Setaele:
Ka tloaelo e entsoe ka tšepe e tiileng ea tšepe, ka boholo ba tšepe le botenya ba molamu bo ntseng bo eketseha ka boima ba 'mele. Keketseho ea boima ba 'mele ka 2kg increments Koetliso e shebana le matla a 'mele le matla a ho phatloha, a loketseng batho ba batlang ho ikoetlisa{2}}ka matla a holimo.
Li-Kettlebells tse bonolo:
E entsoe ka thepa e bonolo e kang PVC kapa polasetiki e bonolo, e tlatsitsoeng ka lehlabathe la tšepe kapa lisebelisoa tse ling tse boima. E na le-mekhoa e sa thellang, e bobebe, 'me e bolokehile, e loketse tšebeliso ea lapeng le ba qalang ho ikoetlisa ba nang le matla a fokolang.
Competition Kettlebells:
E entsoe ka tšepe e feletseng e nang le mohaho o se nang letho, ho boloka molumo o tšoanang ho boima bo fapaneng. E etselitsoe ho ts'oara ka letsoho-ka letsoho le le leng ka mohele o monyane, e totobatsa mamello le ntlafatso ea pelo ka nako e telele le metsamao e phahameng-ea ho pheta-pheta, e loketseng litlholisano tsa mamello le kettlebell.
Melemo ea Koetliso ea Kettlebell
Ntlafatsa Matla a Felletseng le Matla a Phahlollang ka Ka nepo:
Boima ba-moetso o tsepamisitsoeng bo hloka ho hokahanngoa ho tloha maotong, makhopho, le mesifa e meng{1}}ea 'mele e felletseng. Ho eketseha ha boima ba 'mele 'me ho sisinyeha ho lebisitse ho matla a mesifa le ho matlafatsa matla, ho fana ka boikoetliso bo holimo ho feta{3}}sesebediswa{4}} sa sehlopha se le seng.
Ntlafatsa Botsitso le Khokahano ea Khokahano ka Kahohle:
Boikoetliso bo matla ba ho leka-lekanya bo hloka boitlamo bo tsoelang pele ho boloka botsitso. Koetliso ea nako e telele-e lokisa boemo bo fosahetseng, ha tlhoko ea ho sebelisana hantle matsoho, maoto le 'mele e matlafatsa botsitso le taolo ea methapo ea kutlo, e fokotsa kotsi ea likotsi.
Ka nako e le 'ngoe Ntlafatsa Boiketlo ba Melello le Metabolism:
Mokhoa oa koetliso oa "matla + le nako e khutšoanyane" o eketsa lebelo la pelo ka potlako le ho matlafatsa mamello ea pelo, ho finyella melemo ea bobeli ea matla le koetliso ea aerobic. Mosebetsi oa poso-o tsoela pele ho chesa lik'hilojule, ho thusa ho laola boima ba 'mele le ntlafatso ea metabolism.
Ikamahanya le Maemo le Baahi ba fapaneng:
Li-kettlebell li kopane ebile li bonolo ho li boloka, li loketse tšebeliso ea lapeng, ea boikoetliso le kantle. Ka mefuta e mengata ea boima ba 'mele, ba hlokomela ba qalang le barupeli ba litsebi ka ho tšoanang. Mefuta e fapaneng ea boikoetliso e thibela ho jeoa ke bolutu, e khothalletsa-ho khomarela nako e telele
Boikoetliso ba Lithupelo
Kettlebell Swing:
Ema ka mahetla a arohaneng{0}}ka bophara, tšoara kettlebell ka matsoho a mabeli, beha matsoho a otlolohile, mangole a kobehile hanyenyane, 'me mokokotlo o se nke lehlakore. Hlakola kettlebell ka morao pakeng tsa maoto, ebe u sebelisa matla ho ema le ho e sutumelletsa ka pele ho bophahamo ba mahetla, ho boloka mokokotlo le molala o sa nke lehlakore.
Habeli Kettlebell Tobetsa:
Tšoara kettlebell letsohong le leng le le leng, boloka matsoho a sa nke lehlakore, 'me u behe li-kettlebell habobebe holim'a matsoho a ka holimo. Ema ka mahetla ka bophara{1}}ka bophara kapa bophara hanyenyane, o hokahane le noka le mangoleng hore u tsube hanyenyane, ebe u khanna lirethe ka matla a phatlohileng hore u eme, u tobetse li-kettlebell holimo hore u atolosoe.
Tsoha: Kettlebell Turkish-
Qala ho robala ka mokokotlo oa hao, tšoara kettlebell ka letsohong le le leng u otlollelitse letsoho holimo. Beha letsoho le otlolohile ha u ntse u lutse butle, u ee sebakeng se khumamang, ebe u ema ka maoto-u ntse u hlokomelisa kettlebell ka holimo. Hlakola motsamao ho khutlela sebakeng sa ho qala.
Joalo ka e mong oa bahlahisi le barekisi ba li-kettlebel tse hloahloa ka ho fetesisa Chaena, re hlahisoa ka lihlahisoa tsa boleng bo holimo le theko ea tlholisano. Ka kopo, kholiseha ho reka kettlebel e theko e tlaase e rekisoang mona fekthering ea rona. Ikopanye le rona bakeng sa litšebeletso tse ikhethileng.