Tsegulani Chifuwa, Kubwerera, ndi Hips Pogwiritsa Ntchito
Bridge, kapena Gymnastics Bridge , ndizofunika kwambiri kuti mukhale ndi kusintha kwa kayendetsedwe kake ka ma kettlebell ambiri, makamaka pa masewera olimbitsa thupi.
Muzochita zowirikiza ziwiri za Ukhondo , Zolemba, Push Press, ndi Jerk, mpweya wamphamvu wa mchiuno ndi minofu ya msana uyenera kutalika kuti ukhale ndi kettlebells mu malo otsika a Rack popanda kufooketsa.
Kuwonjezera apo, mitsempha ya kumbuyo ndi pachifuwa imayenera kutalika kuti apange thupi lokwanira mokwanira pa nthawi yopuma ya Jerk ndi Push Press, pamene kettlebells imayendetsedwa pamwamba pamtunda. Komanso, kuti mutsimikizike kukhala ndi makina awiri apamwamba pamtunda pang'onopang'ono / kutsegulira kumafuna kuyenda bwino kwa minofu ya pamapewa, chifuwa, ndi kumbuyo. Popanda kusinthasintha mchiuno, chifuwa, msana wamkati, ndi mchiuno, wina amasiyira kettlebells makamaka ndi mphamvu zankhondo, ndipo izi zidzangowonjezera kutopa mofulumira komanso zotsatira zovuta. Gwiritsani ntchito Bwaloli nthawi zonse kuti mudziwe momwe mungathandizira thupi lanu kuti likhale lolemera, motero muthandize kettlebells ndi mitsempha yambiri yopirira, kuti manja ofookawo athe kumasuka pamene miyendo ndi miyendo yamphamvu imatha kuchita zambiri. ntchito, motero amapereka chithandizo chowonjezereka ndikubwereza kubwereza mobwerezabwereza.
Popeza kuti anthu ambiri amakhala otetezeka kwambiri m'kamwa mwachitsulo komanso phokoso la thunthu (minofu yomwe imatha kumapeto kwa msana), Bridge imayenera kuchitika pang'onopang'ono, yomwe imathandiza kuti pang'onopang'ono chitukuko chitheke.
Pano ndi momwe mungaphunzitsire ndikupititsa patsogolo Bridge pang'onopang'ono:
Kulumikiza Kwambiri
Ugone pamsana pako ndi mapazi apansi ndipo mawondo akuyendetsa.
Gwiritsani ntchito zidendene zanu pansi ndikukweza mapepala anu pamtunda momwe mungathere. Gwiritsani ntchito zidendene zanu pansi ndikuyang'ana pakhoma lanu kumbuyo kwanu, kuti msana wanu ukhale mlatho, wozungulira. Pewani kupota pamsana, zomwe zingayambitse kupweteka ndi kuvulala, monga msana usagwirizane pano, motalika. Pangani mlatho, osati khomo lomwe limamangirira. Sungani mapewa anu ndikukwera pansi pansi. Gwiritsani ntchito malowa kwa masekondi 30-60 pang'onopang'ono, kupuma kwakukulu.
Kulumikizana Kwapakati
Kuti mupite patsogolo pambaliyi, yikani mapulumuwo pansi mpaka pansi pamutu panu ndi zala zakulozera kumbuyo kwa khoma kumbuyo kwanu ndi makomo akukwera pamwamba. Izi zidzasowa kusinthasintha kokwanira m'mapapu ndi m'chifuwa kuti mutha kuika manja pansi. Ngati pansi padali kovuta, kanikani matet kapena chofufumitsa china pansi pa mutu kuti mutetezedwe. Sungani bwino ndi manja anu ndikuyika pamwamba pamutu pansi. Kuchokera pa malo oyambirira, gwiritsani ntchito pamwamba pa mutu, manja ndi mapazi monga mphete zomwe zimagwiritsidwa ntchito kuti zikhale pansi, ndipo kwezani mapepala anu mokweza momwe mungathere.
Monga kale, onetsetsani kuti mutaimika phokoso lanu m'mimba mwako kumbuyo kwa mlatho, ndipo pewani kupukuta msana ngati chingwe cha khomo. Kupita patsogolo kwa mphindi 30-60 kumagwira.
Kukonzekera Kwambiri kapena Gymnastic Bridge
Kuti mupite patsogolo, yambani kuchoka pakati pa mlatho wapansi, kwezani mutu kuchokera pansi ndikugwiritsanso mwamphamvu kupyolera manja kuti mutambasule mikono, pofuna kukonza zitsulo. Gwiritsani ntchito miyendo yanu kuti mubwezeretse thupi lanu pamene mukukweza chifuwa chanu ndikuwongolerani mitu yanu. Kuwonetseratu kwakukulu kwa malowa ndiko kukhala ndi mikono ndi miyendo yonse yowonjezereka, popanda kugwedezeka m'magulu kapena mawondo.
Zimatengera kusinthasintha kwabwino kwa msana, chiuno chakumapeto, mapewa ndi chifuwa kuti mulowe mlatho woyenera ndikukwera pa mlatho kudzakuthandizani kuti mupeze malo abwino.
Kupititsa patsogolo pa mlatho wanu waluso mwanzeru. Yambani ndi zofunika kwambiri ndikugwira ntchito pang'onopang'ono kupita patsogolo, osakakamiza kuyenda ndikuyang'ana kupuma, osasunga mpweya wanu. Pamene mumatha kumasuka maganizo anu ndi kupuma, zimakhala zosavuta kuti minofu yanu ikhale yotetezeka ndikuthandizani kuti mukhale ndi udindo. Ndizozoloŵera nthawi zonse za mlatho wosiyana, ntchito ya kettlebell iwiri idzakhala yabwino komanso yopindulitsa.