Okuqukethwe
I-KettleWorX iwukuzilolonga ngezisindo ezivela kuchwepheshe wokuqina kwezemidlalo waseMelika u-Alex Isaly. Lokhu kuningi uhlelo olwaziwayo lokuphakamisa izinsimbi ekhayaeyenzelwe ukunciphisa umzimba, ithoni yemisipha, ukuqinisa i-corset yemisipha nokuqeda izindawo eziyinkinga kuwo wonke umzimba.
Incazelo yohlelo KettleWorX Alex Isaly
Umdali wohlelo I-KettleWorX ungomunye wochwepheshe abavelele nabafunwe kakhulu bokufaneleka baseMelika Isaly Alex (Alex Isaly). Uneminyaka engu-20 yokuhlangenwe nakho kwezemidlalo, okuhlanganisa njengomsubathi okhokhelwayo, umthuthukisi wokufaneleka kwamanye amazwe kanye nochwepheshe bokudla okunomsoco. Ngaphezu kwalokho, u-Alex ungumqeqeshi oqinisekisiwe emkhakheni we-kettlebell athletics, futhi ilungu le-International Federation of kettlebell sport. Ku-akhawunti yakhe kunenqwaba yezincwadi emaphephandabeni ezemidlalo amakhulu kunawo wonke emhlabeni: Impilo Yamadoda, I-SHAPE Magazine, Ukufaneleka Kwamadoda, I-OXYGEN Magazine, Ukufaneleka KwaseMelika, njll.
Ukujima KettleWorX 8 Week Rapid Evolution ngokushesha yathola izethameli zomhlaba wonke. Lolu hlelo lubonakala ngemiphumela ephumelelayo, esheshayo kanye nesethi yokuzivocavoca kwekhwalithi enesisindo. Umqeqeshi ukuhlinzeka ngamaqembu ama-3 wamakilasi: ukuqeqeshwa kwe-cardio, ukuqeqeshwa kwamandla kwethoni yemisipha nokuzivocavoca kwe-corset yemisipha. Le ndlela ebanzi izosiza ukushisa amafutha, ukuthuthukisa umzimba wekhwalithi, ukuthuthukisa ukukhuthazela kwenhliziyo nokuqinisa imisipha.
Uhlelo luhlanganisa izivivinyo zakudala okungenzeka uhlangabezane nazo kokunye ukuqeqeshwa, kodwa ngokusebenzisa izisindo imisipha yakho izozizwa. umthwalo omusha sha. U-Alex Isaly weluleka ukusebenzisa isisindo esijwayelekile 2-9 kg (isisindo esithile kungcono ukunquma ngokusekelwe emandleni akho ngokomzimba), futhi kunconywa ukuthi ube nezisindo eziningi zokuzivocavoca okuhlukile. Ungasebenzisa i-dumbbell esikhundleni se-kettlebell, kodwa lokhu kuzoshintsha umthwalo, ngakho-ke uma unesisindo - uhlanganyele kangcono nazo.
Uhlelo KettleWorX
I-complex yakhelwe amaviki angu-8 ukukwenza uzobe ulungele ukuhlela ukuqeqeshwa. Isheduli eyisisekelo ifaka amakilasi kuphela Izikhathi ezi-3 ngesonto imizuzu engama-25. Lokhu kuhlukanisa uhlelo kwezinye izifundo zokuqina, ikakhulukazi ngoba abafundisi banikela ngokuqeqesha izikhathi ezi-5-6 ngesonto. Kodwa uma ufuna ishadi elincane elinzima ukwenza lokhu futhi kungenzeka: ekhalendeni yengeze ividiyo emfushane yezindawo ezinenkinga, engathuthukisa umthwalo.
Uhlelo I-KettleWorX iqukethe izigaba eziningana eziqhubekayo. Isigaba ngasinye sithatha amaviki angu-2 futhi sihlanganisa isethi ethile yokujima:
- Letha Ugqozi (I-Resistance Strike, Ignite Cardio, Core, Rock)
- Letha Amandla (I-Resistance Surge, Burst Cardio, Sculpt Core)
- Letha Amandla (I-Resistance Rip Fire Cardio, Core, Amandla)
- Letha Ukugxila (I-Slam Resistance, i-Cardio Blaze, i-Core Chisel)
Njengoba wazi, ngesigaba esisha ngasinye umthwalo uzokwanda futhi ngemva kwalokho uzokhula futhi uthuthuke kuwo wonke amaviki angu-8.
Ngakho, uhlelo I-KettleWorX kuhlanganisiwe 12 main kanye 9 ukuqeqeshwa okwengeziwe. Wonke amakilasi aphethwe ngezisindo, enye imishini ayidingeki. Uma uzokwenza ekhalendeni eliyinhloko izikhathi ezingu-3 ngesonto imizuzu engu-25, vele ulandele amakholomu anelebuli Basic. Uma uzimisele ukuthatha ukuqeqeshwa isikhathi esengeziwe, phawula futhi amakholomu I-Supercharged.
Ukujima okuyinhloko kuthatha imizuzu engama-25, kufaka phakathi ukufudumala nokushaya:
- Ukumelana Nochungechunge (I-Resistance Strike, Surge Resistance, Rip Resistance, Resistance Slam). Lokhu kuqeqeshwa kwesisindo kuzokusiza ukuthi ufinyelele ithoni yemisipha futhi uthuthukise isithombe somzimba. Uzosebenza kanyekanye emaqenjini amaningana emisipha angeke aqinise umzimba kuphela futhi ashise amakholori amaningi.
- Uchungechunge lweCardio (ICardio Ignite, Burst Cardio, Cardio Fire Cardio Blaze). Lezi zivivinyo ze-cardio zizokusiza ukusheshisa imetabolism futhi ushise amafutha ngemithwalo yesikhashana kanye nenhlanganisela yokuzivocavoca kwe-aerobic, amandla kanye ne-plyometric.
- Uchungechunge Olukhulu (I-Core Rock, i-Core Sculpt, i-Core Power, i-Core Chisel). Lezi zivivinyo zamagxolo zihlanganisa ukuzivocavoca okuphumelelayo okuzokusiza ukuqinisa imisipha yesisu, ukuqinisa ukhalo lwakho futhi uqinise i-corset yemisipha.
Ukuqeqeshwa okwengeziwe izohlala imizuzu eyi-10 futhi izosiza ukukhulisa ukusebenza kahle kwamakilasi:
- Super Charge Upper Body (Shisa, Sika, Hlukanisa). Ukuzivocavoca umzimba ongaphezulu: amahlombe, izingalo, isifuba.
- I-Super Charge Core (Shisa, Sika, Hlukanisa). Ukuqeqeshwa kwe-crust: isisu, emuva.
- Super Charge Lower Body (Shisa, Sika, Hlukanisa). Ukuzivocavoca umzimba ophansi: okhalweni, izinqe, imilenze.
Zivocavoce I-KettleWorX Kufanelekile ngokwesilinganiso nangaphezulu kwezinga lesilinganiso sokufaneleka, kodwa uma uthatha isisindo esikhulu, khona-ke umthwalo othuthukisiwe ungase ubonakale ufanelekile. Abasaqalayo lolu hlelo lokusebenza alunconywa naphezu kokutholakala kwalo. Noma kunjalo, isisindo asilona igiya elifaneleka kakhulu kulabo abasanda kuqala ukujima.
I-KettleWorX 8 Week Rapid Evolution Advanced Set
Ngemuva kwempumelelo yomhlaba wonke yohlelo i-KettleWorX u-Alex Isaly ukhiphe i-sequel ye-Advanced Isethi ye-Avdanced. Inkimbinkimbi entsha ithembisa ukuba nakakhulu, kushube nakakhulu futhi kuphumelele nakakhulu. Umqeqeshi wezemidlalo we-kettlebell odume umhlaba wonke u-Alex Isaly ukuqondisa ekuzilolongeni okusha nokuhlukile okuklanyelwe amasonto ayisishiyagalombili. Uzokwenza izikhathi ezi-3 ngesonto imizuzu engama-20-30 ngosuku, futhi kuzokuvumela ukuthi ushintshe umzimba wakho ezinyangeni ezi-2.
Uhlelo lungcono ukuqala ngemuva kokuqala kwenkimbinkimbi, kodwa ungaluqala kusukela ekuqaleni, uma uqiniseka ukuthi uzokwazi ukugcina izinga elithile lomsebenzi. Inkimbinkimbi ilungele abaseqophelweni eliphezulu umfundi kodwa, kunjalo, izinga ongazilungiselela lona, uma uthatha isisindo esikhulu noma esingaphansi. Uma kuqhathaniswa nengxenye yokuqala yabaqeqeshi abafakwe emakilasini izivivinyo ezinzima kakhulu futhi kwandise ijubane lokuqeqeshwa elizokusiza ukuthi ushise amakholori amaningi ngemizuzu engama-20.
Uhlelo olusha nje I-KettleWorX Advanced Set kuhlanganisa uchungechunge lwezikhathi zokuqeqesha ezi-3 ezifana nenkimbinkimbi yokuqala (amakilasi agcina imizuzu engu-25):
- Ukumelana Nochungechunge (I-Resistance Jolt Resistance Pump, Khulisa Ukumelana, I-Resistance Amp)
- Uchungechunge lweCardio (Ukuqhuma kweCardio, Ukuqhuma kweCardio, I-Cardio Scorch, I-Cardio Boom)
- Uchungechunge Olukhulu (I-Core Quake, i-Shock Core, i-Core Erupt, i-Core Tremor)
Amakilasi omgomo ofana nawo, izinga lokuqeqeshwa kuphela eliba phezulu. Ikhalenda elilungile elakhelwe amaviki angu-8. Uma uzokwenza ekhalendeni eliyinhloko izikhathi ezingu-3 ngesonto imizuzu engu-25, vele ulandele amakholomu anelebuli Advanced. Uma uzimisele ukuthatha ukuqeqeshwa isikhathi esengeziwe, phawula futhi amakholomu I-Supercharged. Ividiyo ekhokhiswe kakhulu ethathwe esakhiweni sokuqala.
I-KettleWorX mhlawumbe uhlelo ethandwa kakhulu nge izisindo emakethe ikhaya lezemidlalo. Kodwa-ke, abaningi bethu abathanda ukufaneleka bayangabaza ngomkhiqizo oqediwe, abawutholi uphumelela kakhulu futhi uhlukile ngempela. Noma kunjalo, inhlanganisela yakudala yokuqeqeshwa kwe-aerobic nesisindo iyindlela esheshayo nesezingeni eliphezulu kakhulu yokususa isisindo eseqile.
Bheka futhi: I-Platform BOSU: kuyini, izinzuzo nezingozi, izivivinyo ezinhle kakhulu ne-Bosu.