Thumbnail for the video of exercise: Kettlebell Swing

Kettlebell Swing

Umakhi woMsebenzi

Inhloko yeziNdawoNdaga za kukhoma, Mapahu mamindruji.
IdivayisiRiikweri.
Imimiselo eqhaphoDeltoid Anterior, Gluteus Maximus, Hamstrings
Amashwa eqhaphoAdductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kettlebell Swing

Kettlebell Swing ndi masewera olimbitsa thupi, thupi lonse lomwe limalimbikitsa chiuno, glutes, hamstrings, lats, abs, mapewa, pecs, ndi kugwira. Ndi chisankho chabwino kwambiri kwa anthu amisinkhu yonse yolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zogwirira ntchito, kupirira kwamtima, komanso kulimbitsa thupi kwathunthu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kulimbikitsa mphamvu zanu ndi kufulumira, kuwotcha mafuta, komanso kusintha kaimidwe kanu ndi kukhazikika, ndikupangitsa kuti mukhale opindulitsa mozungulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell Swing

  • Gwirani m'chiuno ndi mawondo anu, gwirani kettlebell ndi manja onse awiri, manja anu akuwongoka ndi kumbuyo kwanu.
  • Sungani kettlebell pakati pa miyendo yanu pokankhira m'chiuno mwanu ndikukweza chifuwa chanu.
  • Imirirani mwachangu ndikukankhira m'chiuno patsogolo, pogwiritsa ntchito liwiro ili kugwedeza kettlebell mpaka kutalika pachifuwa.
  • Lolani kettlebell ibwererenso pakati pa miyendo yanu kuti mumalize kubwereza kamodzi, ndikubwereza kubwereza uku kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kettlebell Swing

  • **Kugwira Moyenera**: Gwirani kettlebell ndi manja onse awiri, kuwonetsetsa kuti kugwira kwanu kuli kolimba koma osati kothina kwambiri. Kulakwitsa kofala ndikugwira kettlebell mwamphamvu kwambiri, zomwe zimatha kuyambitsa kupsinjika kwa dzanja. Kettlebell iyenera kugwedezeka momasuka kuchokera m'manja mwanu.
  • ** Kulumikizana Kwamaso **: Yang'anani maso anu pa kettlebell nthawi yonseyi. Izi zimakuthandizani kuti muzitha kuyang'ana bwino komanso kuyang'ana, ndipo zimakulepheretsani kutsamira kutsogolo kapena kumbuyo. Kulakwitsa kofala ndiko kuyang'ana pansi kapena m'mbali, zomwe zingakuwonongeni ndikuyambitsa kuvulala.
  • **Njira Yopumira**: Pumirani mkati pamene mukugwedeza ketulo

Kettlebell Swing Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell Swing?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Kettlebell Swing. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka mpaka mutapeza fomu yolondola. Zochita izi zimaphatikizapo mbali zambiri za thupi, kuphatikizapo m'chiuno, glutes, hamstrings, lats, abs, mapewa, pecs, ndi grip, kotero ndikofunika kuti muchite bwino kuti musavulale. Zingakhale zopindulitsa kwa oyamba kumene kupeza malangizo kuchokera kwa katswiri wolimbitsa thupi kuti atsimikizire mawonekedwe oyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell Swing?

  • The Double Kettlebell Swing: Izi zimaphatikizapo kugwiritsa ntchito ma kettlebell awiri nthawi imodzi, kukulitsa mphamvu ndi mphamvu zomwe zimafunikira.
  • The One-Arm Kettlebell Swing: Kusintha kumeneku kumachitika ndi mkono umodzi panthawi, zomwe zingathandize kuwongolera bwino komanso kugwirizanitsa.
  • The Kettlebell Swing ndi Squat: Kusiyanaku kumaphatikizapo kugwedezeka kwachikhalidwe ndi squat kuti agwire magulu ambiri a minofu nthawi imodzi.
  • Kuthamanga Kwakukulu Kokoka Kettlebell: Kusiyanaku kumaphatikizapo kukoka kettlebell mpaka kutalika kwa phewa pamwamba pa kugwedezeka, kugwirizanitsa thupi lapamwamba kuposa momwe zimakhalira.

Izinto zokufunda ezishisa ezivumelekile Kettlebell Swing?

  • Goblet Squats imapangitsanso ubwino wa Kettlebell Swings mwa kulimbitsa mphamvu ya miyendo ndi kupititsa patsogolo kuyenda kwa ntchafu, zomwe ndizofunikira kuti mukhale ndi mawonekedwe abwino komanso ogwira ntchito panthawi ya kugwedezeka.
  • Mapulani amathanso kupititsa patsogolo ubwino wa Kettlebell Swings pamene amalimbitsa minofu yapakati, kupititsa patsogolo kukhazikika ndi kusinthasintha zomwe ndizofunikira kwambiri poyendetsa kayendetsedwe ka kettlebell panthawi ya kugwedezeka.

Amaxabiso angamahlekwane kanye Kettlebell Swing

  • Kulimbitsa thupi kwa Kettlebell Swing
  • Masewera olimbitsa thupi a Hamstring ndi Kettlebell
  • Zochita za Kettlebell zolimbitsa ntchafu
  • Kettlebell Swing kwa minofu ya miyendo
  • Zolimbitsa thupi za Kettlebell za Hamstrings
  • Zochita za Kettlebell za ntchafu
  • Kulimbitsa ntchafu ndi Kettlebell Swing
  • Kulimbitsa thupi kwa Kettlebell Swing hamstring
  • Kettlebell Swing kuti mwendo ukhale wolimba
  • Zochita zolimbitsa thupi za Kettlebell Swing ntchafu.