Dumbbells lossis kettlebells: dab tsi los xaiv rau kev tawm dag zog hauv lub gym thiab tom tsev

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Nws tsis tuaj yeem hais meej meej uas yog qhov zoo dua rau kev cob qhia lub zog - dumbbells lossis hnyav, vim tias ob lub plhaub tsim nyog rau kev ua tiav qee lub hom phiaj. Tshawb nrhiav seb qhov twg yog qhov zoo rau koj thiab cov cuab yeej siv twg los yuav rau kev cob qhia hauv tsev.

Qhov hnyav rau dab tsi?

Ntxiv dag zog rau kev cob qhia nrog cardio

Kev tawm dag zog nrog kettlebells muaj ntau yam kev tawm suab thiab ua kom lub plawv dhia, uas ua rau lawv tsis yog lub zog xwb, tab sis kuj yog lub zog cardio. Qhov no yog qhov kev xaiv zoo rau cov neeg uas ntxub lub treadmill thiab lwm yam khoom siv cardio.

Los ntawm kev sib txawv koj cov kev tawm dag zog nrog kettlebell ce, koj yuav ua kom muaj zog thiab cob qhia koj cov hlab plawv.

Nov yog qee qhov kev tawm dag zog kettlebell nrov los pab koj nce koj lub plawv dhia ceev:

1. Dumbbell txeeb.

2. Muab qhov hnyav ntawm lub xub pwg nyom.

3. Inline nrog kettlebell.

4. Turkish nqa tawm hauv pem teb.

5. Hla lub kettlebell.

Explosive zog txhim kho

Ntau qhov kev tawm dag zog kettlebell txhim kho lub zog tawg - lub peev xwm ua kom lub zog siab tshaj plaws hauv lub sijhawm tsawg kawg nkaus.

Lub zog tawg yog qhov tseem ceeb rau ntau yam kev ua si xws li ntaus pob thiab ntaus pob. Tsis tas li ntawd, kev tawm dag zog tawg pab kov yeej stagnation hauv kev cob qhia thaum qhov hnyav nce mus txog qee qhov taw tes, thiab tom qab ntawd kev nce qib nres.

Nov yog qee qhov kettlebell explosive zog ce:

1. viav vias kettlebell nrog tsis kam.

2. dhia sumo squats.

3. Nqa kettlebells hla koj lub taub hau.

Teeb meem ntawm kev tawm dag zog vim tsis ruaj khov

Tsis zoo li dumbbells, kettlebells txav koj qhov chaw ntawm lub ntiajteb txawj nqus 15-20 centimeters deb ntawm koj txhais tes, yog li lawv tsis ruaj khov. Txhawm rau tuav lub kettlebell thaum lub sijhawm ua haujlwm, koj yuav tsum tau ua kom ntau ntxiv.

Piv txwv li, yog tias koj squat nrog kettlebells, tuav lawv upright nrog qhov chaw hnyav, koj yuav tsum tau siv zog ntxiv kom lub kettlebell tsis poob thiab ntaus koj ntawm caj npab. Ib yam mus rau kettlebell snatch thiab overhead squats. Nrog dumbbells, cov kev tawm dag zog no yuav yooj yim ua kom tiav.

Uniform lub cev kev loj hlob thiab kev ua haujlwm lub zog ua haujlwm

Kev tawm dag zog nrog kettlebells tsis koom nrog cov leeg nqaij, tab sis tag nrho lub cev. Piv txwv li, thaum lub sij hawm kettlebell viav vias, tsis yog tsuas yog cov leeg pectoral thiab lub xub pwg nyom ua haujlwm, tab sis tag nrho cov leeg ntawm cov tub ntxhais, ob txhais ceg, thiab pob tw.

Los ntawm kev cob qhia nrog qhov hnyav, koj sib npaug ntawm koj lub cev thiab txhim kho lub zog ua haujlwm uas tuaj yeem pab tau hauv lub neej.

Nce tuav lub zog

Txij li thaum tus kov ntawm kettlebell yog nkhaus thiab feem ntau tuab heev, yuav tsum muaj zog ntau dua nyob rau hauv dab teg los tuav nws ruaj ntseg ntawm tes. Qhov no tuaj yeem siv los npaj koj lub dab teg rau lwm yam kev tawm dag zog.

Piv txwv li, ib qho kev khoov-dhau kab deadlift tsim tuav lub zog thiab npaj koj lub dab teg rau rub-ups thiab lwm yam kab rov tav bar ce.

Thaum xaiv dumbbells

Dumbbells yog nrov dua li kettlebells pom nyob rau hauv txhua lub gym. Dumbbells kuj muaj ntau qhov hnyav dua.

Txhawm rau ua qhov yooj yim txav

Dumbbells yog qhov zoo tagnrho rau feem ntau cov kev taw qhia. Nrog lawv, koj tuaj yeem ua lub rooj zaum xovxwm, zaum xovxwm, khoov rau kab, squats nrog dumbbells tsa ntawm lub xub pwg nyom.

Nrog dumbbells, koj tsis viav vias qhov hnyav zoo li koj ua hauv barbell snatch lossis kettlebell viav vias, yog li inertia tsis tuaj yeem ua kom yooj yim rau kev tawm dag zog.

Rau cov neeg tshiab

Dumbbells ruaj khov dua li kettlebells, ua rau lawv yooj yim dua thiab muaj kev nyab xeeb rau kev ua haujlwm nrog, uas yog qhov zoo rau cov pib tshiab.

Koj tuaj yeem yooj yim nrhiav kev tawm dag zog lossis tag nrho cov kev tawm dag zog thiab ua ke nrog ib leeg, thaum kettlebells zoo tshaj plaws rau kev cob qhia nrog tus kws qhia. Nws yuav qhia koj txog cov txheej txheem kom raug thiab xyuas kom koj ua qhov kev tawm dag zog yam tsis muaj kev pheej hmoo ntawm kev raug mob.

Rau kev tawm dag zog thiab cov leeg nqaij hypertrophy

Kev tawm dag zog dumbbell tuaj yeem pab koj tsim kom muaj zog sai dua thiab ua kom cov leeg nrawm dua. Yog tias qhov no yog qhov koj tuaj rau hauv lub gym, xaiv dumbbells thiab ua cov kev tawm dag zog yooj yim. Thiab cardio tuaj yeem ua tau nyias.

Rau feem ntau kev tawm dag zog

Hauv qee qhov kev tawm dag zog, qhov hnyav tuaj yeem hloov tau yooj yim nrog dumbbells. Piv txwv li, kettlebell snatch tuaj yeem hloov nrog lub viav vias dumbbell. Qhov kev tawm dag zog yuav txawv ntawm qhov jerk ntawm qhov taw tes saum toj kawg nkaus, ntxiv rau, koj yuav tsis tuaj yeem tau txais lub zog zoo li no vim qhov kev hloov pauv hauv qhov nruab nrab ntawm lub ntiajteb txawj nqus ntawm qhov projectile. Tab sis feem ntau, viav vias dumbbells yuav ua rau cov leeg ntawm caj npab, ceg, thiab cov tub ntxhais ua haujlwm.

Turkish curls, dhia squats, overhead nqa, sab khoov nrog hnyav - tag nrho cov kev tawm dag zog no tuaj yeem ua tiav nrog dumbbells. Lub load faib yuav hloov, tab sis koj tseem yuav tsom mus rau cov leeg nqaij.

Yog tias koj tsis muaj kev nyiam tshwj xeeb rau txoj kev cob qhia thiab kev tawm dag zog, xav kom coj dumbbells. Lawv yuav dhau los ua qhov tsim nyog hloov pauv rau ob qho tib si barbell thiab kettlebells.

Yuav xaiv dab tsi rau kev xyaum hauv tsev

Yog tias koj txiav txim siab tawm dag zog hauv tsev thiab xaiv qhov hnyav dawb, muab kev nyiam rau dumbbells. Muaj peb lub laj thawj los xaiv qhov no:

1. Dumbbells yog ntau yam khoom siv. Muaj ntau ntau yam kev tawm dag zog nrog lawv dua li nrog kettlebells, lawv yooj yim dua los nrhiav thiab sib xyaw ua ke.
2. Feem ntau qhov kev txav ntawm kettlebell koom nrog ntau yam kev txav, ua viav vias thiab viav vias, thiab hauv tsev, tshwj xeeb tshaj yog tias koj ua haujlwm hauv qhov chaw kaw, nws yog qhov txaus ntshai heev. Koj tuaj yeem tsoo, tawg, lossis khawb cov khoom.
3. Kev sib tw hnyav yog qhov nyuaj nrhiav ntau dua li dumbbells. Yeej, qhov hnyav yog muag hauv ib thooj, tab sis tsis muaj teeb meem nrog kev ntaus dumbbells, vim tias lawv yuav luag txhua qhov chaw. Composite free weights txuag chaw thiab nyiaj txiag. Thaum koj yuav tsum tau nce lub load, koj cia li muab tso rau lwm pancake.

Nws yog qhov zoo dua los ua haujlwm nrog qhov hnyav hauv lub gym, thiab dumbbells yog qhov tsim nyog rau kev ua haujlwm ntawm lub cev hauv tsev. Tej zaum koj muaj kev xav txawv ntawm qhov teeb meem no? Sau rau hauv cov lus uas qhov hnyav dawb koj nyiam.