Weight sharin hkam la ai arung arai ni
Madung garan ginhka ai lam ni hte arung arai atsam ningja ni
Dumbbells: Hkrang n-gun rawng ai hte htaw mai ai madung n-gun rawng ai arung arai ni
Lagaw lahkawng maga de lata hte n-gun n-gun plate ni hte hpawng de da ai dumbbells ni hpe n-gun n-htum ai-n-gun dumbbell hte gram lajang mai ai dumbbell ngu nna garan nna galaw da ai. Shanhte a madung akyu gaw, n-gun n rawng ai hku galaw lu ai majaw, hkum hkrang daw langai hpe shanglawt ai hku sharin hkam la lu ai. Bicep curls, lateral raises, bench press zawn re ai shamu shamawt lam amyu myu a matu htuk manu ai, shanhte gaw n-nan hpang ai ni hte grau kungkyang ai ni a matu mung ra kadawn nga ai. Xinzhen zawn re ai brand ni kaw na gram lajang mai ai dumbbells ni hta mung, n-gun-locking galaw ai lam ni lawm nna, shim lum ai hte shim lum ai lam hpe kayau kaya galaw ya ai.
Barbells: Kaja ai hkum hkrang n-gun-Gawgap ai Compound sharin hkam la ai arung arai ni
Bar hte garan mai ai n-gun n-gun plate ni lawm ai barbell ni hpe jai lang ai lam hpe madung tawn nna Olympic barbells hte standard sharin hkam la ai barbells ngu nna garan ginhka da ai. Shanhte a madung manu gaw, sharin hkam la ai lam hpe grau kaja hkra galaw na matu, n-gun hpung law law hpe kalang ta shanglawm shangun ai, compound shamu shamawt lam ni hpe madi shadaw ai hta rai nga ai. Dai ni gaw, hkum hkrang n-gun hte absolute n-gun hpe jat wa hkra shakut nga ai professional fitness hpe ra sharawng ai ni a matu, madung lata la ai lam rai nga ai.
Kettlebells: N-gun atsam hte bungli galaw sharin hkam la ai lam hpe kahkyin gumdin ai laklai ai arung arai ni:
"Sphere + handle" ngu ai hkrang hte galaw da ai kettlebells ni gaw, npu kaw n-gun hpe madung tawn nna, n-gun n galai shai ai-n-gun hte gram lajang mai ai version ni hta nga ai. Shanhte a laklai ai hkrang gaw, htunghking n-gun shaman shakyang ai lam hte, shingjawng ai hte kabai bang ai zawn re ai shamu shamawt lam ni hta mung, shanhte hpe htuk manu shangun ai. Shanhte gaw, hkum hkrang n-gun, myit masin hkam kaja lam, hkum hkrang n-gun atsam ni hpe kalang ta shatsaw ya lu nna, sharin hkam la ra ai lam amyu myu hpe hkap la lu ai.
Madung Magam Bungli ni hte Sharin Achyin Ai Manu
Muscle n-gun hte Mass hpe hkrak sha jat ya ai
Weight training arung arai ni gaw, n-gun hpe gram lajang ai hku nna, n-gun grau ja wa hkra galaw ya lu ai, n-gup, shingdu, lahput, lagaw zawn re ai n-gun n bung ai n-gun hpung ni hpe yaw shada ai stimulation ni hpe jaw ya lu ai. Ndai gaw, lang ai ni hpe hkum hkrang hkam sharang lu ai atsam hte bawm kapaw ai atsam hpe jat ya ai sha n-ga, hkum hkrang hpe atsawm sha gawgap ya lu ai, npawt nhpang kaw nna hpaji sharin hkam la ai du hkra ra kadawn ai lam ni hpe madi shadaw ya lu ai.
Hkrang nsam hte n-gun atsam hpe shatsaw ya ai
Ndai arung arai ni hte sharin hkam la ai shaloi, rap ra hkra galaw na matu core muscles ni hpe kam hpa ra ai. Long-term sharin hkam la ai gaw core stability hpe jat ya ai, hunchback zawn re ai n kaja ai hkrang masa ni hpe sharai ya ai, hkum hkrang hpe hkang lu ai hte ginsup ai lam hpe grau kaja hkra galaw ya ai.
Sharin hkam la ai lam amyu myu hte masha jahpan ni hpe hkan sa na matu
Nta kaw hkam kaja lam galaw na matu rai tim, hpaga yumga galaw ai ginsup shara ni hta rai tim, ginsup ninghkring ni hpe sharin hkam la na matu rai tim, n-gun shaman shakyang ai arung arai ni gaw, galai shai mai ai lam ni hpe jaw ya ai. Weight lata la mai ai lam amyu myu hte, shanhte gaw ma kaji ni, kaba sai ni, asak kaba sai ni a sharin hkam la ra ai lam ni hpe hkap la lu ai, tatut galaw mai ai lam hte yawng hpe hkap la lu ai lam ni hpe kayau kaya galaw lu ai.
Hpaga arai ni hpe sang lang dan ai
Npawt Nhpang hte Rawt Jat Lam
Kettlebells hpe tsaban 18-na Russia mungdan kaw nna hkan tam mai ai, dai shara kaw "girya" ngu ai ga si gaw Russia ga si dictionary ni hta shawng nnan lang pru wa ai rai nna, dai gaw mam shadawn na matu lang ai cast-iron shadawn ai arung arai hpe tsun mayu ai re. 1880 ning hta Dr. Tsaban -19 lapran hta, kettlebells gaw hkum hkrang shamu shamawt ai arung arai langai hku nna mung shawa ni a lapran hta grai mying gumhkawng wa sai. Tsaban 20 a shawng daw de, Germany, Soviet Union zawn re ai mungdan ni hta kettlebell sharin hkam la ai lam grau nna rawt jat wa sai. Shawng ningnan lang tara shang All-Union Kettlebell shingjawng poi hpe Moscow mare kaw 1948 ning hta galaw ai rai nna, 1998 ning hta kettlebell sharin hkam la ai ladat hpe US hkum hkrang shamu shamawt lam hta shachyen shaga hpang wa ai rai nna, 2001 ning hta Miwa mungdan hta "The Russian Kettlebell Challenge" ngu ai laika buk hpe shapraw ai majaw, kettlebell mungdan hta grau nna mying kaba wa ai.
Amyu bawsang ni hte arawn alai ni
Hkrak ai-Style Kettlebells ni:
Kaja wa nga yang, ngang kang ai magri hte galaw da nna, n-gun ja ai hte maren, nsen n-gun hte lata n-gun jat wa ai. 2kg jat nna n-gun jat wa ai Sharin hpawng gaw hkum hkrang n-gun hte bawm kapaw ai atsam hpe madung tawn nna, n-gun ja ai-shamu shamawt lam ni hpe tam ai masha langai hkrai a matu htuk manu ai.
N-gun ja ai Kettlebells ni:
PVC (sh) plastic zawn re ai n-gun n rawng ai arung arai ni hte galaw nna, magri nhprang (sh) kaga n-gun rawng ai arung arai ni hte hpring ai. Non-slip textures ni hpe lang nna, n-gun n law ai hte shim lum ai, nta kaw lang na matu hte n-gun n law ai hkum hkrang shamu shamawt lam hpe galaw hpang ai ni a matu grai kaja ai.
Gasat poi Kettlebells ni:
Hkum tsup ai n-gang hte galaw da ai rai nna, n bung ai n-gun ni hta nsen langai sha hpe tawn da ai. Lata kaji hte langai sha - lata hte jum na matu galaw da ai rai nna, hkam sharang sharin hkam la ai hte kettlebell shingjawng poi ni a matu htuk manu ai, galu kaba ai shingjawng ai lam ni hte galu kaba ai -hkum hkrang shamu shamawt lam ni hku nna hkam sharang ai lam hte myit masin hpe n-gun shaja ya ai lam hpe ahkyak shatai ya ai.
Kettlebell sharin hkam la ai a akyu ara ni
Hkum tsup ai n-gun hte bawm kapaw ai atsam hpe hkrak sha jat ya lu na:
Hkum hkrang n-gun- hpe madung tawn ai hkrang shapraw ai lam gaw, lagaw, glutes, core, hte kaga hkum hkrang ting na -n-gun ni kaw nna coordination galaw ra ai. Progressive weight jat wa ai hte bawm kapaw ai shamu shamawt lam ni gaw, hkum hkrang n-gun hpe yaw shada nna, n-gun hpe jat ya ai, single-muscle-group arung arai ni hta grau nna sharin hkam la lu ai atsam hpe jaw ya ai.
Core Stability hte Coordination hpe hkum tsup hkra gram lajang na:
Dynamic balance shamu shamawt ai lam ni gaw ngang grin ai lam hpe matut manoi galaw na matu matut manoi core engagement hpe ra sharawng ai. Long-term training gaw n kaja ai hkrang hpe sharai ya ai, lata, lagaw, hkum hkrang lapran hta shada da kanawn mazum ra ai majaw, rap ra ai lam hte n-gun hpe hkang lu ai atsam hpe jat ya nna, hkala nba hkrum na masa hpe shayawm ya lu ai.
Kalang ta myit masin hte sai lam hkam kaja lam hte hkum hkrang shamu shamawt lam hpe shatsaw ya lu ai:
"N-gun + aten kadun" sharin hkam la ai ladat gaw myit masin n-gun hpe lawan ladan jat ya nna, myit masin hkam sharang ai atsam hpe jat ya ai majaw, n-gun hte aerobic sharin hkam la ai akyu lahkawng yan hpe lu la mai ai. Post-workout ngut ai hpang na wan hkru ai lam gaw, calorie ni hpe matut nna wan hkru shangun nna, hkum hkrang n-gun hpe hkang lu ai hte hkum hkrang n-gun hpe gram lajang ya lu ai.
N bung ai mabyin masa ni hte masha jahpan ni hpe hkan nna galai shai u:
Compact hte n-gun n rawng ai, kettlebells ni gaw nta, ginsup htingnu, shinggan de lang na matu htuk manu ai. Weight amyu myu hte, shanhte gaw, hpang jahtum na ni hte hpaji ninghkring ni hpe mung, hkap tau la ma ai. Hkum hkrang shamu shamawt lam amyu myu gaw myit n pyaw ai hpe pat shingdang ya nna, aten galu-hkan sa na matu n-gun jaw ya ai
Sharin hkam la ai lam ni
Kettlebell shingjawng ai:
Lagaw ni hpe lahpa-dam ai hku tsan nna tsap nna, kettlebell hpe lata lahkawng hte jum da nna, lata ni hpe dingyang tawn da nna, lahput ni hpe loi mi shinggrup nna, shingdu hpe n-gun n rawng ai hku tawn da ra ai. Kettlebell hpe lagaw lapran de shingdu de shinggrup nna, dai hpang momentum lang nna rawt tsap nna, lahpa tsaw ai de du hkra shawng de shinggrup nna, shingdu hte lahput hpe neutral hku tawn da u.
Kettlebell lahkawng lang dip ai shara:
Lata langai hte langai hta kettlebell langai mi hpe jum nna, lata ni hpe n-gun n rawng hkra tawn da nna, kettlebell ni hpe lata ntsa kaw loi loi hte tawn da u. Lagaw ni hpe lahput-dam ai hku (sh) loi mi dam ai hku tsap nna, lahput hte lahput ni hpe loi mi shinggrup na matu hinge galaw nna, rawt tsap na matu bawm kapaw ai n-gun hte lagaw n-gup hku nna mawdaw gau nna, kettlebells ni hpe baw ntsa kaw nna hkum tsup hkra dip da u.
Kettlebell Turki ga hpe lu la na:
Na a shingdu de yup hpang u, lata langai mi hta kettlebell langai mi hpe jum nna lata hpe ntsa de gang je kau u. Nang loi loi hte dung nga ai shaloi lata hpe dingyang tawn da nna, hput dip ai shara de galai mat wa nhtawm, rawt tsap u-kettlebell hpe baw ntsa kaw tawn da let aten tup tawn da u. Shawng nnan na shara de bai wa na matu shamu shamawt ai lam hpe nhtang galaw u.
Miwa mungdan hta kettlebel galaw shapraw ai hte dut ya ai hta grau kungkyang ai langai hku nna, anhte hpe kaja dik ai arung arai ni hte manu shingjawng ai hku nna shadan dan ai. Anhte a jak rung kaw na ndai kaw dut na matu manu n hkrat ai kettlebel hpe mari la na matu myit simsa nga ga. Custom galaw na matu anhte hpe matut mahkai mai ai.