Muhimman abubuwan da ya kamata masu farawa su yi a lokacin aikin Kettlebell su yi

Katin rage kitse | Masu farawa dole ne su kula da aikin Kettlebell, kuma su ƙware wajen yin aikin Kettlebell, don ba wai kawai su yi aikin ƙungiyar tsoka ta asali ba, har ma su guji raunin kafada~

ɗaya: Kettlebell yana juyawa / yi amfani da kwatangwalo don jujjuya nauyin ba tare da amfani da hannayenka ba. Hannunka kawai yana juyawa zuwa ga ƙarfin. Yi amfani da ƙarfin fashewarka don juya Kettlebell gaba har sai tsayinsa yayi daidai da ƙirjinka.

biyu: Gwangwanin Kettlebell sunkuya / riƙe Kettlebell a ajiye shi a gaban ƙirji, sannan a durƙusa ƙasa gwargwadon iyawa, a riƙe gwiwa a wajen gwiwar hannu da jiki, sannan a bar ƙarfin ya fashe a diddige, wanda ke taimakawa wajen daidaita gwiwa daidai kuma ya sauƙaƙa isa ga matsayi mafi ƙanƙanta a cikin squat, wanda kuma yana da buƙatu mafi girma ga zuciyar.

uku: Tura/riƙe Kettlebell da hannu ɗaya sannan ka nuna babban yatsanka zuwa kanka. Kettlebell yana baya kusa da jiki, yana tallafawa tsakiya, yana matse kwatangwalo, sannan yana tura Kettlebell ya kulle gaba ɗaya a cikin saman kai, wanda ke nufin cewa gwiwar hannu ya kamata ta kasance tsakanin digiri 30 a gaban jiki, daga layi ɗaya zuwa digiri 90, daidai da jikinka. A saman, a hankali rage nauyin ƙasa, canza hannuwa, sannan a maimaita a ɗayan gefen.

Ana iya haɗa Kettlebells da ɗagawa, turawa, ɗagawa, jifa, lilo, da sauransu don cimma tasirin ƙona kitse da kuma horar da tsokoki cikin sauri. Hakanan suna iya motsa jiki da ƙarfin motsa jiki na numfashi na zuciya. Suna da tasiri sosai wajen ƙarfafa juriya, ƙarfin tsoka, daidaito, sassauci da ƙarfin fashewa.