Kettlebells nibikoresho bisanzwe byimyororokere bikomoka muburusiya, byitirirwa kuberako bisa nibikono byamazi.Kettlebells igaragaramo igishushanyo kidasanzwe gifite ikiganza n'umubiri w'icyuma kizengurutse, bigatuma byoroha kandi byoroshye gufata.Ibi bikoresho birashobora gukoreshwa mumyitozo itandukanye, bikurura neza ibice byinshi byumubiri, nkibibuno, ikibero, umugongo wo hasi, amaboko, ibitugu, n imitsi yibanze.
Guhitamo ibiro bya kettlebells ningirakamaro kugirango imyitozo ikorwe neza.Mubisanzwe, abatangiye bashobora guhitamo uburemere butandukanye ukurikije igitsina cyabo.Abagabo batangiye barashobora gutangirana nibiro 8 kugeza 12, mugihe igitsina gore gishobora gutangirana nibiro 4 kugeza kuri 6.Mugihe urwego rwamahugurwa rugenda rwiyongera, uburemere bwa kettlebell burashobora kwiyongera buhoro buhoro kugirango duhangane kandi byongere imbaraga imitsi no kwihangana.
Kubireba imyitozo yihariye yimyitozo, kettlebells irashobora gukoreshwa mumyitozo itandukanye, nka:
1. Kettlebell Swing: Ireba ikibuno, ikibero, n'imitsi yo hepfo.Urufunguzo rwuru rugendo ni ugufata kettlebell n'amaboko yombi, ukunama imbere, ukayizunguruka inyuma mbere yo kuyizunguza imbere kugeza muburebure.
2. Amaboko abiri Kettlebell Row: Akora amaboko, ibitugu, n'imitsi yinyuma.Hagarara uhagaze ukoresheje ibirenge bya hip-ubugari butandukanye, amavi yunamye gato, kandi ufate isafuriya muri buri kuboko ufashe hejuru.Kurura kettlebells kugeza ku burebure bw'igitugu ukanda hamwe urutugu rwawe.
3. Kettlebell Goblet Squat: Ifata ikibuno, amaguru, n'imitsi yibanze.Shyira ibirenge byawe mugari kurenza ubugari bwigitugu, fata kettlebell ukoresheje ukuboko kwamaboko yombi, inkokora winjizemo, kandi ukomeze guhagarara neza.Shira umubiri wawe mu kantu hamwe n'amavi yawe ahujwe n'amano.
Mugihe ugura kettlebells, hitamo uburemere nicyitegererezo ukurikije intego zamahugurwa nurwego.
Mu gusoza, kettlebells zirahuzagurika, zorohereza abakoresha, nibikoresho byiza byimyitozo ngororamubiri bibereye abakora imyitozo yo mu nzego zose.Zitezimbere neza kumubiri no gukomera kwimitsi.
Igihe cyo kohereza: Ukuboza-12-2023