Zochita Zabwino Kwambiri za Kettlebell Pamatako A Maloto Anu

Zamkati

• Mmodzi-Wamphongo Kettlebell Swing
• Cross Snatch Kuti Asinthe Lunge
• Chithunzi 8 Kuyenda Lunge
• Gulu Loyenera la Morning Goblet
• Turkey Bridge
• Deadlift ndi Butt Tuck
• Akufa Akuyenda
• Onaninso za

Kodi zozungulira, zolimba, ndi zamphamvu ponseponse? Pepani, funso lachinyengo. Pali mayankho awiri oyenera apa: kettlebell ndi zofunkha zanu (makamaka, matako anu mukamaliza vidiyo yolimbitsa thupi ya kettlebell).

Zochita zolimbitsa thupi zolemetsa ndi zina mwa njira zabwino kwambiri zoyatsira minofu yomwe nthawi zambiri imakhala yolimba, ndipo mumapeza maphunziro a bonasi amtima chifukwa cha kugunda kwamtima komweko. (PS Iyi ndi imodzi mwanjira zomwe mungagwiritsire ntchito zochepa ndikupeza zotsatira zabwino.)

Apa, Hannah Davis, mphunzitsi wamphamvu komanso wowongolera komanso wopanga Body By Hannah, akukuwonetsani zina mwamasewera omwe amakonda kwambiri a kettlebell omwe angalimbikitse minyewa yayikulu kwambiri m'thupi lanu-zokometsera. (BTW, pali zifukwa zambiri ndikofunikira kukhala ndi mphamvu yolimba-kupatula kuwoneka bwino.)

Davis zedi amadziwa njira zake kuzungulira zida zolimbitsa thupi zosiyanasiyana, kuti mukhale otsimikiza kuti anali ndi malingaliro anu abwino a ASS pomwe adapanga kulimbitsa thupi kwa kettlebell. Koma, izi sizikutanthauza kuti sakudziwa kutulutsa thukuta popanda china chopepuka thupi lanu komanso masitepe.

Chifukwa chake, pumulani pamiyeso (werengani: yotopetsa), gwirani zolemera, ndikupitiliza kulimbitsa thupi. (Kenako: Kulimbitsa Thupi Kolemera kwa Kettlebell Kudzakupatsani Mapindu Amphamvu Kwambiri)

Momwe imagwirira ntchito: Chitani masewera olimbitsa thupi pa chiwerengero chomwe mwapatsidwa cha reps kumbali iliyonse musanapitirire ku zochitika zotsatirazi. Mukamaliza masewera olimbitsa thupi onse, yendetsani mndandanda kangapo kuti mupeze masewera olimbitsa thupi atatu.

Zomwe mukufuna: Kettlebell wapakatikati mpaka wolemera (8 mpaka 12kg)

Mmodzi-Wamphongo Kettlebell Swing

A. Imani ndi mapazi m'lifupi m'lifupi ndi kettlebell pansi pafupi phazi patsogolo pa zala. Gwirani m'chiuno kwinaku mukukhala opanda msana, ndikugwada kuti mugwire chogwirira cha kettlebell ndi dzanja lamanja.

B. Kwezani kettlebell kumbuyo ndikukwera pakati pa miyendo.

C. Kufinya glutes, imirirani mwachangu ndikugwedeza kettlebell kutsogolo mpaka mulingo wamaso. Mutha kusambira dzanja lamanzere kumanzere nthawi yomweyo kuti muwonjeze bwino.

D. Bwerezani kayendedwe mpaka nthawi zonse zitatha. Chepetsani kulemera mwakudikira pansi pa swing pomwe kettlebell ili pafupi poyambira.

Bwerezani mobwerezabwereza 15 mbali iliyonse musanapite kuntchito ina.

Cross Snatch Kuti Asinthe Lunge

A. Imani ndi mapazi motalikirana m'chiuno-m'lifupi ndi kettlebell kutsogolo kwa phazi lanu lakumanzere.

B. Mangirirani m'chiuno, osasunthika msana, ndikugwira chogwirira cha kettlebell ndi dzanja lamanja.

C. Finyani glutes kuti muime mwachangu mukamatulutsa kettlebell mmwamba ndi pamwamba pa dzanja lanu kuti mupumule patsogolo. Awa ndi malo okhazikika.

D. Kuchokera pamalo omenyera, bwererani mmbuyo ndi mwendo wakumanja ndikubwerera kumbuyo. Miyendo yonse iyenera kupindika pa madigiri 90. Mutha kulola dzanja lamanzere kumayandama kuti liwonjezere malire.

E. Kankhirani chidendene chakutsogolo kuti muyime. Bwerezani mpaka ma reps onse atsirizidwa, kenaka sinthani mbali.

Bwerezani mobwerezabwereza 15 mbali iliyonse musanapite kuntchito ina.

Chithunzi 8 Kuyenda Lunge

A.Imani ndi mapazi m'lifupi mchiuno popanda kettlebell kudzanja lamanja kumbali yanu.

B. Bwererani kumbuyo ndi phazi lanu lakumanja likubwera kumbuyo, chifukwa nthawi yomweyo mumabweretsa kettlebell pansi pa mwendo wakutsogolo kuti mugwire dzanja lamanzere. M'chiuno amatha kupendekera kutsogolo pang'ono.

C. Ndi kettlebell m'dzanja lamanzere, kanikizani chidendene chakutsogolo kuti muyime. Bwerezani kayendedwe ka mbali inayo, kulowa mbali yotsalira ndi mwendo wamanzere ndikubweretsa kunenepa pansi kumanja.

Chitani ma reps 15 mbali iliyonse musanayambe ntchito yotsatira.

Gulu Loyenera la Morning Goblet

A. Imani ndi mapazi okulirapo kupingasa paphewa, zala zanu zikuloza pang'ono. Gwirani kettlebell ndi nyanga (pamene chogwirira chimakumana ndi belu) pamtunda wa pachifuwa ndikuloza pansi.

B. Yendani m'chiuno ndikukweza chifuwa. Imani kaye musanalumbe mafupa a chiuno ndikubwera mu chikwama cha chikho; kettlebell akadali pachifuwa.

C. Reverse movement, pushing through heel to lift butt back up. Ndiye, Finyani glutes kubwerera kuima.

Chitani mobwerezabwereza ka 15 musanapitirire kuzinthu zina.

Turkey Bridge

A.Khalani ndi mwendo wakumanja wolunjika patsogolo panu, mwendo wamanzere wopindika ndi phazi lobzalidwa pansi, mkono wamanja utambasulidwa pang'ono kunja kwakatikati ndi kumbuyo kwanu kuti mukhale olimba, ndi kettlebell pafupi ndi ntchafu yanu yakumanzere pansi.

B. Gwirani kettlebell ndi chogwirira ndi dzanja lamanzere, ndikuyika pamalo otchingidwa ndi belu kunja kwa mkono wakumanzere. Lonjezerani kulemera kwanu pamwamba panu, kuyang'anira belu nthawi zonse.

C. Kukankha chidendene chakumanzere (ndikugwiritsa ntchito dzanja lamanja ndi mwendo kuti muthandizire bwino), kwezani m'chiuno mulitali.

D. Ndi chiwongolero, tsitsani mpaka poyambira. Bwerezani mpaka ma reps onse atsirizidwa, kenaka sinthani mbali. (Psst: Phunzirani Kudzuka kwa Turkey ndi vidiyoyi ya tsatane-tsatane.)

Bwerezani mobwerezabwereza 15 mbali iliyonse musanapite kuntchito ina.

Deadlift ndi Butt Tuck

A.Imani ndi mapazi m'lifupi m'lifupi ndi kettlebell pansi pakati pa mapazi. Gwirani m'chiuno kwinaku mukukhala opanda msana, ndikugwada kuti mugwire chogwirira cha kettlebell ndi manja onse.

B. Pendani zidendene ndi kufinya glutes kuti mukweze. Sungani pang'ono m'chiuno kuti musabwerere m'mbuyo kapena kuyima bwino. Sinthani kayendedwe kake, pogogoda kettlebell pansi kuti muyambirenso.

Bwerezerani mobwerezabwereza 15 musanapite kuntchito yotsatira.

Akufa Akuyenda

A. Imani ndi mwendo wakumanja kumbuyo, kutsogolo kwapansi, ndi kettlebell patsogolo panu pansi.

B. Yendani m'chiuno kuti mufike pansi ndikugwira chogwirira cha kettlebell ndi dzanja lamanja.

C. Finyani glutes kuti muyime. Mutha kutambasulira mkono wamanzere kumanja kuti muwonjezere malire. Bwerezani mpaka ma reps onse atsirizidwa, kenaka sinthani mbali.

Bwerezani mobwerezabwereza 15 mbali iliyonse musanapite kuntchito ina.

Onaninso za