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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
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Ukuxhumana kwe Kettlebell Swing

Kettlebell Swing ndi masewera olimbitsa thupi amphamvu, athunthu omwe amalimbitsa mphamvu, kusinthasintha, komanso kupirira kwamtima. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, omwe amapereka zosiyana zomwe zingasinthidwe malinga ndi msinkhu wa munthu aliyense. Pamene imagwira magulu angapo a minofu nthawi imodzi, ndi njira yabwino yopangira masewera olimbitsa thupi kwa iwo omwe akufuna kulimbitsa thupi lonse, kuwotcha zopatsa mphamvu, ndi kulimbikitsa mphamvu zogwirira ntchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell Swing

  • Gwirani m'chiuno ndi mawondo anu, gwirani kettlebell ndi manja onse awiri, ndikuyika manja anu patsogolo panu.
  • Sungani kettlebell kumbuyo pakati pa miyendo yanu mwa kukankhira m'chiuno mwanu kumbuyo kwanu molunjika.
  • Imirirani mwachangu ndikugwedeza kettlebell mpaka kutalika kwa phewa poyendetsa m'chiuno mwanu ndikulumikizana ndi glutes.
  • Lolani kettlebell igwedezeke pansi pakati pa miyendo yanu kuti mumalize kubwereza kamodzi, ndikubwereza ndondomekoyi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Kettlebell Swing

  • **Pewani Kukulitsa Kumbuyo Kwambiri **: Kulakwitsa kofala ndikutsamira pamwamba pa swing, zomwe zimayika kupsinjika kosafunikira kumunsi kumbuyo. M'malo mwake, yesetsani kumaliza kugwedezeka ndi thupi lanu molunjika, monga thabwa loyimirira.
  • **Gwiritsani Ntchito Kulemera Koyenera**: Kugwiritsa ntchito kettlebell yomwe imakhala yolemera kwambiri kungayambitse maonekedwe oipa komanso kuvulala komwe kungatheke. Yambani ndi kulemera komwe mungathe kusuntha momasuka kwa 10 reps. Pamene inu kukhala wamphamvu ndi

Kettlebell Swing Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell Swing?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kettlebell Swing. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muphunzire mawonekedwe olondola ndi njira, chifukwa mawonekedwe osayenera angayambitse kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell Swing?

  • Kugwedezeka kwa Kettlebell Single-Arm kumaphatikizapo kugwedeza kettlebell pogwiritsa ntchito dzanja limodzi panthawi, zomwe zimawonjezera zovuta pazitsulo ndi mapewa.
  • The Double Kettlebell Swing imaphatikizapo kugwedeza ma kettlebell awiri nthawi imodzi, zomwe zimawonjezera kulemera ndi zovuta za masewera olimbitsa thupi.
  • Kettlebell Swing ndi Kugwira ndikusintha komwe mumagwedezera kettlebell m'mwamba, kenaka muitembenuze ndikuyigwira ndi chogwirira potsika.
  • Kettlebell Swing ndi Squat ndi kusuntha kophatikiza komwe mumachita kugwedezeka, kenako pitani ku squat pamene kettlebell ibwerera pansi.

Izinto zokufunda ezishisa ezivumelekile Kettlebell Swing?

  • Ma squats amathanso kuthandizira Kettlebell Swings pamene amalimbitsa quadriceps, hamstrings, ndi glutes, omwe ndi minofu yofunika kwambiri yomwe imagwiritsidwa ntchito poyendetsa, komanso imathandizira kupititsa patsogolo mphamvu za thupi ndi kuyenda.
  • Russian Twists ikhoza kupititsa patsogolo ubwino wa Kettlebell Swings pamene ikuyang'ana minofu yapakati, makamaka ma obliques, omwe ndi ofunikira kuti azikhala okhazikika komanso otetezeka panthawi ya kugwedezeka, choncho akhoza kupititsa patsogolo kayendedwe ka kettlebell.

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
  • Maphunziro amphamvu ndi Kettlebell Swing
  • Kuchita masewera olimbitsa thupi a kettlebell kwa hamstrings ndi ntchafu
  • Zochita zolimbitsa thupi zotsika ndi Kettlebell
  • Njira ya Kettlebell Swing
  • Kuchita masewera olimbitsa thupi a Kettlebell kuti mwendo ukhale wolimba
  • Kuchita masewera olimbitsa thupi a Kettlebell Swing.