Mu makampani opanga zida zolimbitsa thupi, mbale zolemera, monga zida zofunika kwambiri pophunzitsa mphamvu, zimakhudza mwachindunji magwiridwe antchito ndi chitetezo cha maphunziro. Ma mbale wamba ndi mbale zopikisana zimakwaniritsa zochitika zosiyanasiyana zogwiritsidwa ntchito, kutsatira miyezo yoyesera yosiyana kwambiri. Lero, tiyeni Bao Peng atitengere kumbuyo kuti tipeze zinsinsi pakati pa mitundu iwiriyi ndikuwona kusiyana kwawo kwakukulu!
1. Maphunziro athunthu a thupi, magwiridwe antchito awiri
Pakati pa mphamvu yokoka ya kettlebell pamakhala kusiyana ndi kapangidwe ka chogwirira, komwe kumatsimikizira kuti ikhoza kukwaniritsa maphunziro a thupi lonse. Mu kachitidwe kakale ka kettlebell swing, kuyambira mphamvu yogwira mkono, mpaka kugwirizana kwa phewa ndi kukhazikika, mpaka mphamvu yolimbitsa ndi kutumiza pakati, ndipo potsiriza kuphulika kwa minofu ya mwendo, minofu yonse ya thupi imagwira ntchito limodzi ngati magiya.
Poyerekeza ndi masewera olimbitsa thupi a dumbbell, omwe amafunika kuchitidwa m'magawo osiyanasiyana, masewera olimbitsa thupi a kettlebell amatha kuphimba magulu akuluakulu a minofu opitilira 80%. Malinga ndi mayeso enieni a aphunzitsi olimbitsa thupi, kugwiritsa ntchito kettlebell ya 16kg kuti mumalize masewera olimbitsa thupi a mphindi 10 + squat ya mphindi 10 + maphunziro ophatikizana a Turkey odzuka kwa mphindi 10 kumadya ma calories ofanana ndi kuthamanga kwa mphindi 40, ndipo kumawonjezera mphamvu ya minofu ndi 35%, zomwe zimapangitsa kuti "masewera olimbitsa thupi a thupi lonse asungidwe nthawi komanso ogwira mtima".
2. Konzani mphamvu yophulika komanso mgwirizano kuti muthetse mavuto ophunzirira
Maphunziro a Kettlebell amatha kuthana molondola ndi zofooka za maphunziro achikhalidwe amphamvu. Mu mayendedwe amphamvu monga ma kettlebell snatches ndi ma high flips, mphunzitsi ayenera kugwiritsa ntchito mphamvu mwachangu kuti anyamule kettlebell kuchokera pansi kupita pachifuwa kapena pamwamba pa mutu. Njirayi imatha kuyambitsa ulusi wa minofu yothamanga ndikuwonjezera mphamvu yophulika kwambiri. Mphunzitsi wadziko lonse wolimbitsa thupi adati maphunziro a kettlebell a nthawi yayitali amatha kuwonjezera kutalika kwa kulumpha koyima ndi 8%-12%.
Nthawi yomweyo, malo osakhazikika a mphamvu yokoka ya kettlebell amakakamiza thupi kuti lisinthe bwino nthawi zonse. Pomaliza mayendedwe monga kuzungulira ndi kugwedezeka, dongosolo lowongolera mitsempha limagwira ntchito mwachangu kwambiri, zomwe nthawi imodzi zimatha kulimbitsa mgwirizano wa thupi ndi kukhazikika kwa mtima. Pamavuto ofala a kusalinganika kwa thupi kwa anthu ongokhala, maphunziro a kettlebell angathandize kwambiri pakukonza thupi.
3. Zoletsa za malo, kugwiritsa ntchito nthawi yogawanika mosavuta
Kapangidwe kakang'ono ka ma kettlebell kamaphwanya kwathunthu zoletsa za malo olimbitsa thupi. Ndi mainchesi osakwana 30 cm, ma kettlebell angagwiritsidwe ntchito pophunzitsa m'malo okwana mita imodzi yokha, kaya m'chipinda chochezera, pakona ya ofesi, kapena paki yakunja. Ogwira ntchito muofesi angagwiritse ntchito mphindi 15 zopumira chakudya chamasana kuchita ma kettlebell swings, ndipo amayi amatha kumaliza ma kettlebell squats angapo pamene ana awo akugona, akuzindikira kuti "akugwiritsa ntchito bwino mwayi uliwonse" kulimbitsa thupi.
Pali mitundu yosiyanasiyana ya kulemera, 3 kg ndi yoyenera kuunikira ana, 8-16 kg ndi yoyenera kupangira thupi la akazi, ndipo 20 kg imakwaniritsa zosowa za amuna kuti awonjezere mphamvu zawo. Ndipo palibe chifukwa chosonkhanitsira zinthu zovuta, mutha kuchita masewera olimbitsa thupi nthawi yomweyo, kupewa zovuta zoyika zida zazikulu, zomwe zimapangitsa kuti zikhale zosavuta kutsatira dongosolo lolimbitsa thupi.
Masiku ano, ma kettlebell akhala "zida zodziwika bwino" m'ma gym, m'nyumba, ndi m'ma studio. Amagwiritsa ntchito kapangidwe ka sayansi kutanthauzira nzeru za "zida zazing'ono zokhala ndi mphamvu zambiri", zomwe zimathandiza anthu amakono otanganidwa kupeza zotsatira zabwino pamaphunziro mu mphindi 30. Iyi ndiyo mfundo yaikulu yopitirizira kutchuka kwa ma kettlebell.
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N’chifukwa Chiyani Muyenera Kusankha Baopeng?
Ku Nantong Baopeng Fitness Equipment Technology Co., Ltd., timagwiritsa ntchito zaka zoposa 30 zokumana nazo ndi njira zamakono zopangira zinthu kuti tipange zida zolimbitsa thupi zapamwamba kwambiri. Kaya mukufuna ma dumbbells a CPU kapena TPU, mbale zolemera, kapena zinthu zina, zipangizo zathu zikukwaniritsa miyezo yachitetezo padziko lonse lapansi komanso chilengedwe.
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Mukufuna kudziwa zambiri? Lumikizanani nafe tsopano!
Reach out to our friendly sales team at zhoululu@bpfitness.cn today.
Tiyeni tikambirane momwe tingapangire njira zolimbitsa thupi zapamwamba komanso zosawononga chilengedwe kwa inu.
Musadikire—zida zanu zolimbitsa thupi zabwino kwambiri zili pa imelo yokha!
Nthawi yotumizira: Julayi-30-2025
