Ma Epic Onse Amakupindulitsani Mukamachita Kettlebell Swing

Zamkati

• Ubwino wa Kettlebell Swing ndi Kusiyanasiyana
• Momwe Mungapangire Kettlebell Swing
• Onaninso za

Onse atamandike kettlebell akugwedezeka. Ngati simunachitepo kale, mwina mukudabwa chifukwa chake pali phokoso lochuluka mozungulira masewera olimbitsa thupi a kettlebell. Koma pali chifukwa chomwe imakhala yolimba pamalo ake apamwamba pantchito yolimbitsa thupi.

"The kettlebell swing is the most known kettlebell movement because of its versatility and ability to quickly to make the heart rate up," Akutero Noelle Tarr, mphunzitsi, StrongFirst wovomerezeka kettlebell, ndi coauthor wa Kokonati & Kettlebells. "Ndikusuntha kodabwitsa thupi lonse komwe kumalimbitsa mphamvu komanso kumafunikira mphamvu, kuthamanga, ndi kulimbitsa thupi."

Ubwino wa Kettlebell Swing ndi Kusiyanasiyana

"Kugwedezeka kumakhudza kwambiri minofu ya pachimake, kuphatikizapo chiuno, glutes, ndi hamstrings, ndi kumtunda kwa thupi, kuphatikizapo mapewa anu ndi lats," anatero Tarr. (Yesani kulimbitsa thupi kwa kettlebell kochokera ku Jen Widerstrom kuti mupatse thupi lanu lonse kupha kochita kupha.)

Ngakhale kuti phindu lenileni la minofu ndi clutch, mbali yabwino kwambiri ndi yakuti kayendetsedwe kameneka kamamasulira ku thupi loyenera komanso lamphamvu lonse. Kafukufuku wa 2012 wofalitsidwa mu Journal of Strength and Conditioning Research adapeza kuti kuphunzitsidwa kwa kettlebell kumawonjezera mphamvu zambiri komanso zophulika mwa othamanga, pomwe kafukufuku wopangidwa ndi American Council pa Zolimbitsa Thupi anapeza kuti maphunziro a kettlebell (kawirikawiri) amatha kuonjezera mphamvu ya aerobic, kupititsa patsogolo kusinthasintha, ndikuwonjezera kwambiri mphamvu zapakati. (Inde, ndiko kulondola: Mutha kupeza masewera olimbitsa thupi a cardio ndi kettlebells.)

Wokonzeka kugwedezeka? Ngakhale malangizo ambiri ophunzitsira mphamvu akuti, "yambani kuwala, kenako pitirizani kupita patsogolo," iyi ndi nthawi imodzi pomwe kuyatsa kocheperako kumatha kubwereranso: "Anthu ambiri amayamba ndikuwala kocheperako, chifukwa chake amagwiritsa ntchito mikono yawo kulimbitsa gululi, "akutero Tarr. Ngati mwatsopano pa kettlebell training, yesani 6 kapena 8 kg kettlebell kuyamba. Ngati muli ndi chidziwitso pakulimbitsa thupi kapena ma kettlebells, yesani 12kg.

Ngati simukumva kuti mwakonzeka kwathunthu, ingoyesani "kukwera" kettlebell kumbuyo kwanu ndikuyiyika pansi. "Mukamva bwino ndi izi, yesani kutsegula m'chiuno mwamsanga kuti muthe kugwedezeka ndi chiuno, ndiyeno mukwere kettlebell pansi panu ndikuyiyika pansi," akutero. Yesetsani kuyimirira pakati pa kugwedezeka kulikonse (kupumitsa kettlebell pansi) musanamange pamodzi.

Mukadziwa kusambira koyambirira, yesani dzanja limodzi: Tsatirani njira zomwezo monga kettlebell swing, kupatula kungogwira chogwirira ndi dzanja limodzi ndikugwiritsa ntchito dzanja limodzi kuti muyende. "Chifukwa umangogwiritsa ntchito mbali imodzi ya thupi lako, iwe ayenera pitilizani kumangika kumapeto kwanu kuti musakhale oyenera, "akutero Tarr." Kugwedeza kumanja kumavuta pang'ono chifukwa mukutsutsidwa kuti muziwongolera mayendedwe onse ndi mbali imodzi. Zotsatira zake, ndi bwino kuyamba ndi kulemera kocheperako ndikumangika pamene mukukhala omasuka ndi kuyenda." (Chotsatira: Master the Turkish Get-Up)

Momwe Mungapangire Kettlebell Swing

A. Imani ndi mapazi otambalala phewa ndi kettlebell pansi pafupi phazi patsogolo pa zala. Kumangirira m'chiuno ndikusunga msana wosalowerera (osazungulira msana), weramira ndikugwira chogwirira cha kettlebell ndi manja onse.

B. Kuti muyambe kusambira, inhale ndi kukweza kettlebell mmbuyo ndikukwera pakati pa miyendo. (Miyendo yanu idzawongoka pang'ono pomwepa.)

C. Kudzera m'chiuno, tulutsani mpweya ndikuyimirira mwachangu ndikugwedeza kettlebell mpaka mulingo wamaso. Pamwamba pa gululi, pachimake ndi pamiyeso pamafunika mgwirizano.

D. Yendetsani kettlebell kumbuyo ndikutsika pansi panu ndikubwereza. Mukamaliza, pumulani pang'ono pansi pa swing ndikubwezeretsani kettlebell pansi patsogolo panu.

Bwerezani kwa masekondi 30, kenako pumulani kwa masekondi 30. Yesani ma seti 5. (Kusintha kwina ndi zolemetsa za kettlebell zolemetsa zakupha.)

Malangizo a Fomu ya Kettlebell Swing

• Manja anu ayenera kungotsogolera kettlebell pamene ikuyandama mkati mwa theka loyamba. Osagwiritsa ntchito manja anu kukweza belu.
• Pamwamba pa kayendetsedwe kake, minofu yanu ya m'mimba ndi glutes ziyenera kuwoneka. Pofuna kukuthandizani kuchita izi, womberani mpweya wanu pamene kettlebell ifika pamwamba, zomwe zingapangitse kuti pakhale phokoso pakati panu.
• Osatengera kugwedezeka ngati squat: Pakuswana, mumawombera m'chiuno mmbuyo ndi pansi ngati kuti mwakhala pampando. Kuti muyambe kugwedezeka kwa kettlebell, ganizirani kukankhira matako anu kumbuyo ndikumangirira m'chiuno, ndipo mulole kuti m'chiuno mwanu mukhale ndi mphamvu.

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