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Kettlebell Windmill

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiRiikweri.
Imimiselo eqhaphoIliopsoas, Obliques
Amashwa eqhaphoTensor Fasciae Latae
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Ukuxhumana kwe Kettlebell Windmill

Kettlebell Windmill ndi masewera olimbitsa thupi athunthu omwe amalimbitsa phata lanu, mapewa anu, ndi m'chiuno mwanu ndikuwonjezera kusinthasintha kwanu. Ndi masewera olimbitsa thupi oyenera kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe amapereka zosintha kuti zigwirizane ndi zomwe munthu angathe kuchita. Anthu angafune kuchita masewera olimbitsa thupi kuti akhale olimba, kukhazikika, kusinthasintha, komanso kuthandiza kupewa kuvulala, zomwe zimapangitsa kuti zikhale zowonjezera pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell Windmill

  • Kwezani kettlebell pamwamba, kukulitsa dzanja lanu lamanja mokwanira, ndikutembenuza mapazi anu madigiri 45 kumanzere.
  • Yang'anani maso anu pa kettlebell ndi dzanja lanu lamanja molunjika, pindani pang'onopang'ono m'chiuno mwanu ndikufika pansi molunjika phazi lanu lakumanzere ndi dzanja lanu lamanzere.
  • Imani pang'onopang'ono pamene torso yanu ikufanana ndi pansi, kenaka mutembenuzire pang'onopang'ono kayendetsedwe kake kuti mubwerere kumalo oyambira.
  • Bwerezani zochitikazo mbali inayo mwa kusintha kettlebell ku dzanja lanu lamanzere ndikutembenuza mapazi anu madigiri 45 kumanja.

Izinto zokwenza Kettlebell Windmill

  • **Pitirizani Kukhala Ndi Dzanja Lowongoka**: Sungani mkono womwe wagwira kettlebell mowongoka komanso wotambasulidwa nthawi zonse. Kupinda mkono kungayambitse kupsinjika kosayenera pa chigongono ndi phewa, zomwe zimabweretsa kuvulala.
  • ** Hinge pa Hip **: Kuyenda kuyenera kukhala chiuno cha m'chiuno, chofanana ndi chakufa kapena kugwedezeka, osati kupindika mbali. Izi zikutanthauza kuti muyenera kukankhira m'chiuno mwanu kumbali ya kettlebell, osati kugwada m'chiuno. Izi ndizofunikira kuti muteteze msana wanu komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi.
  • **Sungani Msana Wanu Molunjika **: Chimodzi mwazodziwika bwino

Kettlebell Windmill Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell Windmill?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kettlebell Windmill, koma tikulimbikitsidwa kuti tiyambe ndi kulemera kochepa kapena osalemera konse kuti muzolowere kuyenda. Kuchita masewera olimbitsa thupi kumafuna kukhazikika kwa mapewa, mphamvu zapakati, ndi kusinthasintha, choncho ndikofunika kudziwa lusoli musanawonjezere zolemera. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kapena katswiri wokutsogolerani poyambira kuti muwonetsetse kuti mukuchita bwino ndikupewa kuvulala kulikonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell Windmill?

  • The Double Kettlebell Windmill imaphatikizapo kunyamula kettlebell m'dzanja lililonse, pamwamba pamutu ndi wina pambali panu, ndikuwonjezera vuto linalake pamlingo wanu ndi mphamvu zanu.
  • The Bottom-Up Kettlebell Windmill ndi kusiyana kovuta komwe kettlebell imagwiridwa mozondoka, kumafuna mphamvu yogwira kwambiri ndi kukhazikika.
  • The High-Low Kettlebell Windmill ndi mtundu umene mumagwiritsa ntchito kettlebell imodzi pamwamba ndi ina m'chiuno mwanu, ndikutsutsa mphamvu zanu zazikulu ndi kukhazikika.
  • The Half-Kneeling Kettlebell Windmill ndikusintha komwe mumachita masewera olimbitsa thupi kuchokera pamalo ogwada, zomwe zingathandize oyamba kumene kuphunzira mawonekedwe ndi njira yoyenera.

Izinto zokufunda ezishisa ezivumelekile Kettlebell Windmill?

  • Kettlebell Swing ndi ntchito ina yomwe imathandizana ndi Windmill chifukwa imathandiza kuti thupi likhale lochepa komanso mphamvu zapakati, zomwe ndizofunikira kuti zikhalebe bwino komanso zisamayendetsedwe panthawi ya mphepo yamkuntho.
  • Kettlebell Overhead Press ndi yopindulitsa chifukwa imalimbitsa mapewa ndi mikono, magulu a minofu omwe amagwiritsidwa ntchito mu Kettlebell Windmill, motero amakulitsa luso logwira kettlebell pamalo apamwamba panthawi yochita masewera olimbitsa thupi.

Amaxabiso angamahlekwane kanye Kettlebell Windmill

  • Kulimbitsa thupi kwa Kettlebell Windmill
  • Kuchita masewera olimbitsa thupi m'chiuno ndi Kettlebell
  • Kettlebell Windmill ya toning m'chiuno
  • Limbitsani chiuno ndi Kettlebell Windmill
  • Kettlebell Windmill masewera olimbitsa thupi
  • Kulimbitsa thupi kwa Kettlebell m'chiuno
  • Chiuno cholunjika Kettlebell Windmill
  • Maphunziro a m'chiuno a Kettlebell Windmill
  • Zochita za Kettlebell za m'chiuno
  • Kupanga chiuno ndi Kettlebell Windmill.