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Kettlebell One Arm Swing

Umakhi woMsebenzi

Inhloko yeziNdawoKujisikira
IdivayisiRiikweri.
Imimiselo eqhaphoDeltoid Anterior, Gluteus Maximus, Hamstrings
Amashwa eqhaphoAdductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus
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Ukuxhumana kwe Kettlebell One Arm Swing

The Kettlebell One Arm Swing ndi masewera olimbitsa thupi amphamvu, athunthu omwe amalunjika ndikulimbitsa pachimake, glutes, hamstrings, mapewa, ndi manja. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo zogwirira ntchito, kupirira, ndi mphamvu. Mwa kuphatikiza masewerawa muzochita zanu, mutha kukulitsa kukhazikika kwa thupi lanu, kugwirizana, ndikuchita bwino pamasewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell One Arm Swing

  • Gwirani mawondo anu pang'ono, gwirani m'chiuno kuti mukankhire matako anu kumbuyo, ndikugwira kettlebell ndi dzanja limodzi.
  • Gwiritsani ntchito m'chiuno mwanu kukankhira kettlebell mpaka kutalika kwa phewa, ndikuwongola dzanja lanu ndikuyang'ana kutsogolo.
  • Lolani kettlebell kuti abwerere pansi, kutsamira m'chiuno ndi kupinda mawondo pang'ono kuti atenge kulemera kwake.
  • Bwerezani kugwedezeka kwa chiwerengero chomwe mukufuna chobwereza, kenaka sinthani manja ndikubwereza masewero olimbitsa thupi ndi mkono wina.

Izinto zokwenza Kettlebell One Arm Swing

  • **Pewani Kugwiritsa Ntchito Mapewa Anu**: Kulakwitsa kofala ndiko kugwiritsa ntchito mapewa anu kukweza kettlebell. Mphamvu ziyenera kubwera kuchokera m'chiuno mwanu ndi glutes, osati kumtunda kwanu. Mukakankhira m'chiuno patsogolo, kettlebell iyenera kugwedezeka mmwamba. Mapewa anu ayenera kukhala muzitsulo zake komanso omasuka.
  • **Njira Yopumira**: Kupuma moyenera ndikofunikira pakuchita izi. Pumani mpweya pamene kettlebell ikutsika, tulutsani mpweya mwamphamvu pamene mukugwedeza chiuno chanu kutsogolo ndikugwedeza kettlebell. Izi zidzakuthandizani kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi thanzi labwino.
  • ** Osati Squ

Kettlebell One Arm Swing Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell One Arm Swing?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kettlebell One Arm Swing. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye njira yoyenera. Zochita izi zimaphatikiza mphamvu ndi kulumikizana, choncho ndikofunikira kumvetsetsa ndikuzichita moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell One Arm Swing?

  • Kettlebell One Arm Swing ndi Kusintha: Kusintha kumeneku kumaphatikizapo kusuntha kettlebell ndi mkono umodzi ndikusinthira ku dzanja lina pamwamba pa kugwedezeka, kuwongolera kugwirizana ndi kusinthasintha.
  • Kettlebell One Arm Swing ndi Squat: Kusiyana kumeneku kumaphatikizapo squat pansi pa kugwedezeka, kupereka kulimbitsa thupi kwambiri kwa thupi lapansi.
  • Kettlebell One Arm Swing ndi Kupotoza: Mwakusinthasintha uku, mumapanga kupotoza pang'ono m'chiuno pamene mukugwedeza kettlebell, zomwe zimathandiza kugwirizanitsa ndi kulimbikitsa minofu yapakati.
  • Kettlebell One Arm Swing ndi Yoyera: Kusintha kumeneku kumaphatikizapo kugwedeza kettlebell ndikuyisuntha kukhala yoyera (kukweza kettlebell mpaka kutalika kwa phewa), kugwira ntchito kumtunda ndi kumunsi kwa thupi.

Izinto zokufunda ezishisa ezivumelekile Kettlebell One Arm Swing?

  • Kettlebell Snatch, monga One Arm Swing, imapereka masewera olimbitsa thupi, kuyang'ana magulu a minofu omwewo, koma imaphatikizaponso kayendetsedwe ka kayendetsedwe kake kamene kamapangitsa kuti muzitha kuyendetsa kettlebell panthawi yothamanga.
  • The Turkish Get-Up ndizochita zolimbitsa thupi chifukwa zimalimbikitsa kukhazikika kwa mapewa ndi mphamvu zapakati, zomwe ndizofunikira kuti mukhalebe mawonekedwe ndi kupewa kuvulala pa Kettlebell One Arm Swing.

Amaxabiso angamahlekwane kanye Kettlebell One Arm Swing

  • One Arm Kettlebell Swing Workout
  • Zochita zolimbitsa thupi za Kettlebell zokweza masikelo
  • Kugwedeza mkono umodzi ndi Kettlebell
  • Maphunziro amphamvu ndi Kettlebell
  • Kettlebell Swing ndi dzanja limodzi
  • Masewero a Kettlebell kuti apeze minofu
  • Kuchita masewera olimbitsa thupi a Kettlebell
  • Kukweza zitsulo ndi Kettlebell
  • Kuphunzitsidwa kwa mkono umodzi Kettlebell
  • Kettlebell akugwedezeka kuti aphunzitse mphamvu