When we have a certain training plan and form habits, we will naturally prepare some small equipment at home, because we can’t go to the gym regularly for training, and these small equipment can meet our training needs to a certain extent, and for some friends who can’t go to the gym, these small equipment will play a more important role.
Among these small instruments, Kettlebell is a more common one, which can help us quickly improve our muscle strength, endurance, balance and flexibility. Compared with dumbbells, the main difference between the two lies in the different center of gravity to be controlled. Through the exercise process of using kettlebells, it can help us effectively enhance the muscle strength of the trunk, upper limbs and lower limbs, and its benefits are also reflected in various aspects, such as:
In some common unilateral movements, it can help us improve the stability of the trunk and the rotation ability of the body.
Since the center of gravity of the Kettlebell is not in the middle, we need to recruit more muscles to participate in order to better complete the action, so as to make ourselves stronger
In some pushing or high lifting processes, the participation of shoulder joint is required, so it is more conducive to the stability of shoulder joint
It can not only help us exercise our muscles, but also help us burn fat to achieve the purpose of fat reduction
Due to the unique shape design, it can help us effectively exercise our grip strength, so as to improve our performance in other movements
In addition, the smaller volume of the Kettlebell is also one of its advantages, which allows us to complete our training plan in a relatively small space
Of course, in the training process of using kettlebells, the safety factor also needs us to consider in particular. At the initial stage of use, we should choose the weight we can control, because we need a familiar process, whether it is the familiarity with the tool itself or the related actions, to complete the actions under our own control, Especially in some actions using inertia (such as Kettlebell swing), we must pay attention to safety, protect ourselves and the people around us, and try to increase the weight after we can grasp the Kettlebell as a tool and become familiar with the action.
Wakati tuna mpango fulani wa mafunzo na mazoea ya fomu, kwa kawaida tutatayarisha vifaa vidogo nyumbani, kwa sababu hatuwezi kwenda kwenye ukumbi wa mazoezi mara kwa mara kwa mafunzo, na vifaa hivi vidogo vinaweza kukidhi mahitaji yetu ya mafunzo kwa kiwango fulani, na kwa marafiki ambao hawawezi kwenda kwenye ukumbi wa mazoezi, vifaa hivi vidogo vitakuwa na jukumu muhimu zaidi. Kettlebell ni moja ya vyombo vya kawaida vya kupendeza vya mwili, na inaweza kusaidia kuboresha nguvu za misuli, uvumilivu, usawa na kubadilika kwa mwili. Ikilinganishwa na dumbbells, tofauti kuu kati ya hizo mbili iko katika kituo tofauti cha uzito cha kudhibitiwa. Kettlebells inaweza kusaidia kuboresha nguvu ya misuli ya mwili, viungo vya juu na viungo vya chini, na faida zake pia zinaonyeshwa katika mambo mbalimbali, kama vile: Katika baadhi ya harakati za kawaida za upande mmoja, inaweza kutusaidia kuboresha utulivu wa mwili na uwezo wa mzunguko wa mwili. Kettlebell ni moja ya michezo ya kuvutia zaidi ya ulimwengu, na kwa sababu ya uwezo wake wa kuvutia, inaweza kuvutia zaidi kwa watu wengi, kwa hivyo ni muhimu sana kwa watu wengi kuimarisha nguvu zao za mwili na kuongeza nguvu zao za mwili. Katika hatua ya kwanza ya matumizi, tunapaswa kuchagua uzito tunaoweza kudhibiti, kwa sababu tunahitaji mchakato wa kawaida, iwe ni ufahamu wa chombo au vitendo vinavyohusiana, kukamilisha vitendo chini ya udhibiti wetu, haswa katika vitendo fulani vinavyotumia inertia (kama vile Kettlebell swing), lazima tuangalie usalama, kujilinda na watu wanaotuzunguka, na jaribu kuongeza uzito baada ya kuweza kugundua Kettlebell kama chombo.