Kettlebells ke lisebelisoa tsa setso tsa boikoetliso tse tsoang Russia, tse rehelletsoeng joalo ka lebaka la ho tšoana ha tsona le lipitsa tsa metsi. Li-Kettlebells li na le moralo o ikhethang o nang le molamu le 'mele oa tšepe o chitja, o etsa hore li be bobebe le ho li tšoara habonolo. Sesebediswa sena se ka sebelisoa lithupelong tse fapaneng, 'me li sebetsa hantle likarolo tse ngata tsa' mele, joalo ka letheka, lirope, mokokotlo o tlase, matsoho, mahetla le mesifa ea mantlha.
Khetho ea boima ba li-kettlebells e bohlokoa bakeng sa katleho ea boikoetliso. Ka kakaretso, ba qalang ba ka khetha litekanyo tse fapaneng ho latela bong ba bona. Banna ba qalang ba ka qala ka lik'hilograma tse 8 ho isa ho tse 12, ha tse tšehali li ka qala ka lik'hilograma tse 4 ho isa ho tse 6. Ha maemo a koetliso a ntse a ntlafala, boima ba kettlebell bo ka eketseha butle-butle ho phephetsa le ho matlafatsa matla a mesifa le mamello.
Mabapi le metsamao e ikhethileng ea boikoetliso, kettlebells e ka sebelisoa boikoetlisong bo fapaneng, joalo ka:
1. Kettlebell Swing: E lebisa letheka, lirope le mesifa e ka tlase ea mokokotlo. Senotlelo sa motsamao ona ke ho tšoara kettlebell ka matsoho a mabeli, ho sekamela pele, le ho e tsokela morao pele u e suthisetsa ka holimo ho ea fihla bophahamong ba sefuba.
2. Kettlebell Row ea matsoho a mabeli: E sebetsa matsoho, mahetla le mesifa ea mokokotlo. Ema o otlolohile, maoto a arohane ka bophara ba noka, mangole a kobehile hanyenyane, 'me u tšoare kettlebell letsohong le leng le le leng ka ho itšoarella ka letsoho. Hula li-kettlebell ho ea fihla bophahamong ba mahetla ka ho pepeta mahetla a mahetla hammoho.
3. Kettlebell Goblet Squat: E kopanya letheka, maoto le mesifa ea mantlha. Beha maoto a hao ka bophara hanyenyane ho feta bophara ba mahetla ka thōko, tšoara kettlebell ka mofeng ka matsoho a mabeli, litsoe tse kentsoeng, 'me u lule u eme hantle. Theola 'mele oa hau ho squat ka mangole a hao a tsamaisanang le menoana ea hau.
Ha u reka li-kettlebell, khetha boima bo nepahetseng le mohlala ho latela lipakane tsa hau tsa koetliso le boemo.
Qetellong, li-kettlebell li sebetsa ka mokhoa o fapaneng, li bonolo ho sebelisoa, 'me li sebetsa hantle haholo bakeng sa boikoetliso ba maemo ohle. Li matlafatsa 'mele ka katleho le matla a mesifa.
Nako ea poso: Dec-12-2023