Amakuru

Benshi mu bakunda imyitozo ngororamubiri bashaka kubaka imitsi bazahitamo gukora siporo hamwe na dibbell kuko ari nto kandi yoroheje kandi irashobora gukorwa igihe icyo ari cyo cyose, ahantu hose.Kettlebells ifite inyungu zimwe, kimwe no gukomeza imitsi y'imitsi udasanzwe ukoresha.Iyo ukora imyitozo hamwe na kettlebells, urashobora gukora imyitozo itandukanye nko gusunika, guterura, guterura, guta, no gusimbuka kugirango ukomeze neza imitsi yo mumaguru yo hejuru, umutiba, no hepfo.

Kettlebells ifite amateka yimyaka irenga 300.Imashini ikora imyitozo ya Cannonball yakozwe na hercules yo mu Burusiya mu ntangiriro z'ikinyejana cya 18 kugira ngo yongere imbaraga z'umubiri, kwihangana, kuringaniza no guhinduka.Itandukaniro nyamukuru hagati ya kettlebells na dumbbells nuburemere bwo kugenzura.Hano hari inama zimyitozo ya kettlebells.Mu myitozo, witondere ukuri kwimigendere.

Uburyo bwa 1: Shyira keteti

Fata inkono y'inzogera ukoresheje ikiganza kimwe cyangwa byombi imbere yumubiri hanyuma uzamure ufite imbaraga zo mu kibuno (utarekuye ikiganza), hanyuma wemerere inkono yinzogera igwe bisanzwe inyuma yigitereko.Ikora ku mbaraga ziturika yibibuno kandi ni ingirakamaro cyane mugusunika no kurwana!Urashobora kugerageza 30 ibumoso niburyo mumatsinda 3.Ongeraho ibiro niba wumva umerewe neza.

Ariko, ni ngombwa kumenya ko, kimwe nimyitozo iyo ari yo yose itwara ibiro, umugongo wo hasi ugomba guhora ugororotse kandi uciriritse kugirango wubake kwihangana kwinyuma, bishobora gutera ibibazo.

Uburyo bwa kabiri: kuzamura inkono hejuru

Fata intoki za kettlebell ukoresheje amaboko yombi hanyuma uzamure isafuriya ukoresheje amaboko agororotse, buhoro kandi buhoro.Subiramo inshuro 5.

Uburyo bwa gatatu: uburyo bwo gusunika kettlebell

Fata intoki za kettlebell n'amaboko yombi, intoki zireba, hafi yigituza nuburebure bwigitugu;Shyira hasi cyane bishoboka;Ukoresheje amaboko yawe neza, kanda kettlebell igororotse imbere yawe, uyisubize inyuma ku bitugu, hanyuma usubiremo.

Uburyo bwa kane: supine kumategeko yintebe

Ku ntebe ya supine, yunama inkokora kandi ufate inzogera ku bitugu.Shyira kettlebell hejuru n'amaboko yombi, hanyuma usubire kumwanya witeguye.Yaryamye ku mugongo inkokora ye ifashe imbere y'igituza.Kuzunguza amaboko umutwe, fata hasi;Noneho garuka uva munzira yumwimerere ujya kumwanya witeguye.Iki gikorwa cyateje imbere cyane imitsi ya pectoralis, imitsi ya brachial imitsi nigitugu cyigitugu.