Amaphuzu abalulekile kwabaqalayo okufanele bawasebenzise i-Kettlebell

Ikhadi lokunciphisa amafutha | Abaqalayo kumele banake umkhuba we-Kettlebell, futhi bafunde indlela yokuzijwayeza i-Kettlebell, ukuze bangagcini nje ngokuzijwayeza iqembu lemisipha eyinhloko, kodwa futhi bagweme ukulimala kwehlombe ~

okukodwa: Ukushwiba nge-kettlebell / sebenzisa izinqe zakho ukushwiba isisindo ngaphandle kokusebenzisa izingalo zakho. Izingalo zakho zimane zishwiba zibheke ohlangothini lwamandla. Sebenzisa amandla akho okuqhuma ukushwiba nge-kettlebell phambili ize ifinyelele ukuphakama okufanayo nesifuba sakho.

ezimbili: I-Kettlebell goblet squat / bamba i-Kettlebell bese uyibeka phambi kwesifuba, bese ugoba phansi ngangokunokwenzeka, gcina idolo lingaphandle kwendololwane nomzimba, bese uvumela amandla aqhume esithendeni, okusiza ukusiza idolo ukuthi liqondane kahle futhi kube lula ukufinyelela endaweni ephansi ku-squat, okubuye kube nezidingo eziphakeme zenhliziyo.

ezintathu: Cindezela/bamba i-Kettlebell ngengalo eyodwa bese ukhomba isithupha sakho kuwe. I-Kettlebell iseduze nomzimba ngemuva, isekela ingaphakathi, icindezela izinqe zakho, futhi icindezela i-Kettlebell ukuthi ivalwe ngokuphelele endizeni ye-scapular phezulu kwekhanda, okusho ukuthi izindololwane kufanele zibe phakathi kwama-degree angu-30 phambi komzimba, kusukela ku-degrees ezihambisanayo kuya ku-degrees angu-90, ziqonde ngqo emzimbeni wakho. Phezulu, lawula kancane isisindo phansi, shintsha izandla, bese uphinda ngakolunye uhlangothi.

Ama-kettlebell angahlanganiswa nokuphakamisa, ukusunduza, ukuphakamisa, ukuphonsa, ukushwiba, njll. ukuze kufezwe ngokushesha umphumela wokushisa amafutha nokuqeqesha imisipha. Angaphinde asebenzise amandla okuphefumula enhliziyo. Asebenza kahle kakhulu ekuqiniseni ukukhuthazela, amandla emisipha, ibhalansi, ukuguquguquka kanye namandla okuqhuma.