Mu nganda z'ibikoresho byo gukora siporo, ibyuma bipima uburemere, nk'ibikoresho by'ingenzi mu myitozo ngororamubiri, bigira ingaruka ku musaruro w'imyitozo no ku mutekano. Amasahani asanzwe n'amasahani yo mu rwego rwo hejuru bikoreshwa mu buryo butandukanye, bubahiriza amahame atandukanye cyane yo gupima. Uyu munsi, reka Bao Peng atujyane inyuma y'ibibuga kugira ngo tumenye amayobera ari hagati y'ubwo bwoko bubiri kandi dusuzume itandukaniro ryabwo ry'ingenzi!
1. Imyitozo y'umubiri wose, gukora neza inshuro ebyiri
Hagati y’uburemere bwa kettlebell hatandukanyijwe n’imiterere y’umugozi, ibyo bikaba bigaragaza ko ishobora kugera ku myitozo y’umubiri wose. Mu gikorwa cya kera cyo gusimbuza kettlebell, kuva ku mbaraga zo gufata ukuboko, kugeza ku guhuza urutugu no guhagarara neza, kugeza ku mbaraga zo gufunga no kohereza ingingo, hanyuma imitsi y’amaguru igaturika, imitsi yose y’umubiri ikorana nk’ibikoresho.
Ugereranyije n'imyitozo yo kwiruka ku maguru, igomba kurangizwa mu bice bitandukanye, imyitozo yo kwiruka ku maguru ishobora gukwirakwira ku bice birenga 80% by'imitsi y'ingenzi. Dukurikije ibizamini byakozwe n'abatoza b'imyitozo ngororamubiri, gukoresha kettlebell ya kilogarama 16 kugira ngo urangize iminota 10 yo kwiruka ku maguru, iminota 10 yo kwiruka ku maguru no gukora imyitozo yo kwiruka ku maguru ku minota 10 yo mu bwoko bwa Turukiya ikoresha karori zingana n'izo kwiruka mu minota 40, kandi byongera imitsi ku kigero cya 35%, bigatuma koko "imyitozo yo kwiruka ku mubiri wose igabanuka kandi ikora neza".
2. Kunoza imbaraga zo guturika no guhuza ibikorwa kugira ngo uce intege nke mu myitozo
Imyitozo ya Kettlebell ishobora gutsinda neza inenge zo mu myitozo gakondo yo gutera imbaraga. Mu ngendo zihindagurika nko gukubita no gukubita cyane, umutoza agomba gukoresha imbaraga vuba kugira ngo azamure kettlebell ayiva hasi ayijyane mu gituza cyangwa hejuru y'umutwe. Iyi gahunda ishobora gutuma imitsi yihuta kandi ikongera imbaraga ziturika cyane. Umutoza w'igihugu ushinzwe siporo yagaragaje ko imyitozo y'igihe kirekire yo gutera imbaraga ikoresheje kettlebell ishobora kongera uburebure bwo gusimbuka uhagaze ho 8%-12%.
Muri icyo gihe, aho imbaraga z'umubiri zigarukira hadasa neza, umubiri uhora uhindura uburinganire. Mu kurangiza ingendo nko kuzunguruka no kuzunguruka, sisitemu yo kugenzura imitsi ikora ku muvuduko mwinshi, ibi bikaba bishobora gukomeza guhuza umubiri no guhagarara neza. Ku bibazo bisanzwe by’abantu bicaye, imyitozo ya kettlebell ishobora kugira uruhare mu kunoza imikorere y’umubiri.
3. Nta mbogamizi zo guhurira aho hantu, gukoresha igihe gito byoroshye
Ubunini buto bwa kettlebells bugabanya burundu inzitizi z’ahantu ho gukora imyitozo ngororamubiri. Kubera ko ifite umurambararo uri munsi ya cm 30, kettlebells zishobora gukoreshwa mu myitozo muri metero kare imwe gusa, haba mu cyumba cyo kubamo, mu mfuruka y’ibiro, cyangwa muri pariki yo hanze. Abakozi bo mu biro bashobora gukoresha iminota 15 y’ikiruhuko cya saa sita kugira ngo bakore kettlebell swings, kandi ababyeyi bashobora kurangiza amaseti make ya kettlebell squats mu gihe abana babo basinziriye, basobanukiwe neza "gukoresha neza amahirwe yose" yo gukora imyitozo ngororamubiri.
Hari ubwoko butandukanye bw'ibiro, ibiro 3 birakwiriye abana, ibiro 8-16 birakwiriye abagore kugira ngo bashyireho imiterere y'umubiri wabo, kandi ibiro birenga 20 birahagije ku bagabo kugira ngo bongere imbaraga zabo. Kandi nta mpamvu yo guteranya ibintu bigoye, ushobora kwitoza ukoresheje imyitozo ngororamubiri, wirinde ko washyiraho ibikoresho binini, bigatuma byoroha gukurikiza gahunda y'imyitozo ngororamubiri.
Muri iki gihe, kettlebells zabaye "ibikoresho bisanzwe" mu ngo, mu mazu no muri studio. Zikoresha imiterere ya siyansi kugira ngo zisobanure filozofiya y' "ibikoresho bito bifite imbaraga nyinshi", bigatuma abantu bagezweho bafite akazi kenshi babona umusaruro mwiza mu myitozo mu minota 30. Iyi ni yo ngingo nyamukuru yo gukomeza gukundwa kwa kettlebells.
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Kuki wahitamo Baopeng?
Muri Nantong Baopeng Fitness Equipment Technology Co., Ltd., duhuza ubunararibonye bw'imyaka irenga 30 mu gukora ibikoresho bigezweho kugira ngo dukore ibikoresho byo kunonosora imyitozo ngororamubiri byo ku rwego rwo hejuru. Waba ukeneye dumbbells za CPU cyangwa TPU, ibyuma bipima ibiro, cyangwa ibindi bicuruzwa, ibikoresho byacu byujuje ibisabwa ku rwego rw'isi mu mutekano no mu bidukikije.
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Urashaka kumenya byinshi? Twandikire ubu!
Reach out to our friendly sales team at zhoululu@bpfitness.cn today.
Reka tuganire ku buryo twagukorera ibisubizo byiza kandi birengera ibidukikije.
Ntutegereze—ibikoresho byawe byiza byo gukora siporo biri kuri imeri gusa!
Igihe cyo kohereza: 30 Nyakanga-2025
