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Kettlebell Lunge Yoyera ndi Press

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiRiikweri.
Imimiselo eqhaphoDeltoid Anterior, Gluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus
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Ukuxhumana kwe Kettlebell Lunge Yoyera ndi Press

Kettlebell Lunge Clean and Press ndi masewera olimbitsa thupi omwe amalimbitsa mphamvu, kuchita bwino, komanso kugwirizana, zomwe zimapangitsa kuti zikhale zabwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kusintha machitidwe awo onse. Kusuntha kophatikizana kumeneku kumagwira ntchito magulu angapo a minofu, kuphatikizapo miyendo, glutes, pachimake, ndi mapewa, kupereka thupi lonse. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti azilimbitsa thupi, kulimbikitsa kukula kwa minofu, ndi kuonjezera kutentha kwa calorie.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell Lunge Yoyera ndi Press

  • Yendani kutsogolo ndikulowa ndi mwendo kumbali imodzi ndi kettlebell, kutsitsa thupi lanu mpaka bondo lanu lakutsogolo litapindika pamakona a digirii 90.
  • Pamene mukugwedezeka, kwezani kettlebell paphewa lanu moyenda bwino, ndikusunga chigongono chanu pafupi ndi thupi lanu ndi dzanja lanu mowongoka.
  • Kankhirani mmwamba kuchokera pamalo olowera pomwe mukukankhira kettlebell m'mwamba, ndikutambasula dzanja lanu mokwanira.
  • Tsitsani kettlebell kubwerera kumalo oyambira ndikubwereranso kuti muyime, kenaka bwerezani zochitikazo ndi mwendo wina ndi mkono.

Izinto zokwenza Kettlebell Lunge Yoyera ndi Press

  • Kuwonda Pang'onopang'ono: Yambani ndi kulemera kopepuka mpaka mutadziwa bwino mawonekedwe. Zochita izi zimatha kukhala zovuta kwambiri ndipo ndizosavuta kudzivulaza ngati mukugwiritsa ntchito cholemetsa cholemera kwambiri. Mukakhala omasuka ndi kayendedwe, pang'onopang'ono kuwonjezera kulemera.
  • Pewani Kuthamanga: Kulakwitsa kofala ndikuthamangira mumayendedwe. Chigawo chilichonse cha masewera olimbitsa thupi - kupukuta, kuyeretsa, ndi makina osindikizira - ziyenera kuchitidwa mwadongosolo komanso mwadala. Kuthamanga kungayambitse zosayenera

Kettlebell Lunge Yoyera ndi Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell Lunge Yoyera ndi Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kettlebell Lunge Clean and Press. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muyang'ane pakuwongolera mawonekedwe ndi luso lazolimbitsa thupi. Kusunthaku kumakhala kovuta chifukwa kumaphatikizapo mayendedwe osiyanasiyana omwe amaphatikizidwa muzochita zolimbitsa thupi, kotero ndikofunikira kuphunzira ndikuchita gawo lililonse moyenera kuti musavulale. Zingakhalenso zopindulitsa kwa oyamba kumene kuphunzira zigawo za zochitikazo (m'mapapo, kuyeretsa, ndi kusindikiza) padera musanaziphatikize pamodzi. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba chizolowezi chatsopano cholimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell Lunge Yoyera ndi Press?

  • The Double Kettlebell Lunge Clean and Press: Mukusintha uku, mumagwiritsa ntchito ma kettlebell awiri nthawi imodzi, kuyeretsa ndi kukanikiza kwinaku mukuyimirira.
  • The Reverse Lunge Kettlebell Clean and Press: Kusinthaku kumaphatikizapo kubwereranso m'malo mobwerera m'mbuyo pamene mukuyeretsa ndikusindikiza ndi kettlebell.
  • The Lateral Lunge Kettlebell Clean and Press: Kusinthaku kumafuna kuti mupite ku mbali munjira yozungulira, kuyeretsa ndi kukanikiza kettlebell pamene mukuyenda.
  • The Walking Lunge Kettlebell Clean and Press: Kusintha kosinthika kumeneku kumaphatikizapo mayendedwe oyenda kutsogolo, kuyeretsa ndi kukanikiza kettlebell ndi sitepe iliyonse.

Izinto zokufunda ezishisa ezivumelekile Kettlebell Lunge Yoyera ndi Press?

  • Ma Squats Akutsogolo: Ma squats akutsogolo atha kukuthandizani kuti mukhale olimba komanso okhazikika m'thupi lanu, zomwe ndizofunikira kwambiri pagawo la Kettlebell Lunge Clean and Press. Zimagwiranso ntchito pachimake ndi kumtunda kwa thupi lanu, ndikuwongolera luso lanu lowongolera kettlebell pakuyeretsa ndikusindikiza.
  • Push Press: Zochitazi zingathandize kupititsa patsogolo mphamvu za thupi lanu, makamaka kuyang'ana mapewa ndi triceps, zomwe zimagwiritsidwa ntchito kwambiri mu gawo losindikizira la Kettlebell Lunge Clean and Press. Zimakhudzanso kugwiritsa ntchito miyendo ndi pachimake, kulimbikitsa kugwirizanitsa thupi lonse ndi kukhazikika.

Amaxabiso angamahlekwane kanye Kettlebell Lunge Yoyera ndi Press

  • Kulimbitsa thupi kwa Kettlebell kwa ntchafu
  • Quadriceps kulimbitsa ndi Kettlebell
  • Kettlebell Lunge Yoyera ndi Kusindikiza Zochita
  • Kulimbitsa thupi kwa ntchafu ndi Kettlebell
  • Zochita za Kettlebell za Quadriceps
  • Kettlebell Lunge Clean and Press njira
  • Kulimbitsa ntchafu ndi Kettlebell
  • Kulimbitsa thupi kwa Quadriceps ndi Kettlebell
  • Momwe Mungapangire Kettlebell Lunge Kuyeretsa ndikusindikiza
  • Zolimbitsa thupi za Kettlebell za ntchafu zolimba.