Mfundo zazikulu kwa oyamba kumene kuchita Kettlebell

Khadi lochepetsa mafuta | Oyamba kumene ayenera kusamala ndi machitidwe a Kettlebell, ndikudziwa bwino njira yochitira masewera olimbitsa thupi a Kettlebell, kuti asamangochita masewera olimbitsa thupi a minofu yapakati, komanso kuti apewe kuvulala kwa phewa ~

chimodzi: Kugwedeza / kugwiritsa ntchito chiuno chanu kugwedeza kulemera popanda kugwiritsa ntchito manja anu. Manja anu amangozungulira molunjika ku mphamvu. Gwiritsani ntchito mphamvu yanu yophulika kugwedeza Kettlebell patsogolo mpaka itakhala yofanana ndi kutalika kwa chifuwa chanu.

ziwiri: Kettlebell goblet squat / gwirani Kettlebell ndikuyiyika patsogolo pa chifuwa, kenako swetani pansi momwe mungathere, sungani bondo kunja kwa chigongono ndi thupi, kenako lolani mphamvu iphulike pa chidendene, zomwe zimathandiza kuti bondo ligwirizane bwino ndikupangitsa kuti zikhale zosavuta kufika pamalo otsika mu squat, yomwe ilinso ndi zofunikira kwambiri pamtima.

Zitatu: Kankhirani / gwirani Kettlebell ndi dzanja limodzi ndikuloza chala chanu pa inu nokha. Kettlebell ili kumbuyo pafupi ndi thupi, ikuchirikiza pakati, ikufinya chiuno chanu, ndikukankhira Kettlebell kuti ikhale yolumikizidwa kwathunthu mu scapular plane pamwamba pa mutu, zomwe zikutanthauza kuti zigongono ziyenera kukhala pakati pa madigiri 30 kutsogolo kwa thupi, kuyambira pamlingo wofanana mpaka madigiri 90, molunjika ku thupi lanu. Pamwamba, pang'onopang'ono lamulirani kulemera pansi, sinthani manja, ndikubwereza mbali inayo.

Ma kettlebells amatha kusakanikirana ndi kunyamula, kukankhira, kunyamula, kuponya, kugwedeza, ndi zina zotero kuti akwaniritse mwachangu mphamvu ya kutentha mafuta ndi kuphunzitsa minofu. Amathanso kuchita masewera olimbitsa thupi olimbitsa thupi. Ndi othandiza kwambiri pakulimbitsa kupirira, mphamvu ya minofu, kulinganiza bwino, kusinthasintha komanso mphamvu yophulika.