Kodi ndi bwino kukhala pansi pantchito? Pankhani yophunzitsira kettlebell , nthawi zina kukhala pansi kungakulimbikitseni. Mwanjira yanji?
Chakudya cha Kettlebell Chachidwi ndi mphamvu yowonjezera ya thupi ndi kupirira, yomwe imaphatikizapo mbali yambiri ya thupi kusiyana ndi kachitidwe ka Chikhalidwe.
Mu Standing Press, miyendo imapereka kuwonjezera kwina.
Zimaphatikizapo thupi lonse polemba kukweza. Mpukutu wa Kettlebell Ofunsidwa amafunikanso kuwonjezeka kwina mwakutenga miyendo kuchoka mu kayendetsedwe ka thupi, kufuna kuti thupi lakumwamba lizigwira ntchito mwamphamvu kuti lisunthe katunduyo.
Khazikitsa
Kuti mupange kettlebell Chair Press, imani mapazi pang'ono kutsogolo kwa bokosi lolimba kapena benchi. Tsukani ma kettlebells awiri a kulemera komweko mu chifuwa chanu mulowetsa. Kenaka bwererani ku bokosi ndipo khalani pansi pamwamba pake, kuimitsa mapazi pansi ndipo thupi lapamwamba likhale lolunjika.
Chifuwa chatsekedwa, mapewa amachotsedwa. Onetsetsani kuti bokosi kapena benchi yasankhidwa popanda kuthandizira kumbuyo, zomwe zimapangitsa kuti chithunzi chikhale chaulesi. Popanda kuthandizira, mumayenera kukhazikitsa bata lanu mwa kukhala ndi moyo wabwino.
Kuphedwa
Kuchokera ku malo oyambira otsika, pewani pamwamba pa kettlebells pamwamba mpaka mikono itakonzedwa mokwanira ku Malo Otsekerera.
Pezani mpweya wathunthu pomwe mutakhala pamalo apamwamba, kenaka musunthire mutu ndi mapewa mobwerezabwereza ngati kettlebells ikugwera pachifuwa ndi exhale. Ndilo kubwereza kamodzi.
Kubwereza mobwerezabwereza kwina mpaka kumaliza, ndiye imirirani ndi kuyenda pang'ono pang'onopang'ono musanachepetse kettlebell pansi.
Kupuma
Kuti mupindule kwambiri, konzani kupuma kwanu ndi kayendedwe kake.
- Kuyambira pa Rack malo, tenga kwambiri m'mimba mwako, kenako pendani pamene mukukakamiza nthiti yanu ndi thorasi yamtsika pansi, monga kutsekera kasupe.
- Nthawi yomweyo mutsatire kupanikizika uku ndikulumbirira msanga, kukumbiritsani momwe chifuwa chanu "mabvuto" a kettlebells mmwamba.
- Malizitsani Nkhaniyi ndi exhale wamphamvu ku Lockout.
- Pezani mpweya wokwanira (kutentha kwambiri ndi kutuluka kunja) pamene mukukhala mu Lockout, musanatuluke mwamphamvu ngati kettlebells ikugwera pansi ku Rack.
- Tengani mpweya umodzi kapena angapo kumalo othamanga patsogolo pa Press.
Kukakamiza kachipangizo ndi njira yosiyana yoyikizira pa kettlebell ntchito yanu ndipo imapanga mphamvu yamphamvu yapamwamba ya thupi yomwe ikugwirizana bwino pulogalamu iliyonse. Ikhoza kuchitidwa ndi kettlebell imodzi, kupindikiza mkono umodzi pa nthawi, kapena ndi kettlebells iwiri monga tafotokozera pamwambapa.
Gwiritsani Ntchito Malangizo
- Pitirizani kupsinjika thupi panthawi yomwe mukugwira ntchito, pozembera mimba, m'mimba ndi m'maso. Kutsegula thupi lonse kumatchedwa irradiation ndipo kumagwiritsidwa ntchito polimbikitsana kwambiri kukulitsa zotsatira za minofu yogwira ntchito pogwiritsa ntchito minofu yowazungulira.
- Khalani ndi "mkono wodzaza" ndi mthunzi wophimba pamapepala pogwiritsa ntchito makoswe pansi pa ziphuphu. Pogwiritsa ntchito mikonoyi kumbuyo kwa minofu, imayambitsa ntchito yambiri ndikutsitsimutsa mapewa.
- Choyamba chotsatira mwatsatanetsatane, sungani mofulumira m'masewero atatu kapena asanu omwe amawasintha. Mutatha kukwanitsa mapangidwe asanu a maulendo asanu ndi mawonekedwe abwino (osasunthika pang'ono), yonjezerani kubwereza pokhazikika kapena kulemera kwake.
Zolakwitsa Zowonongeka Zopewera
Nazi zina mwazolakwika zomwe mungachite kuti muteteze pamene mukugwira ntchito Pulezidenti.
- Musadalirenso panthawi yofalitsa. M'malo mwake, sungani msana wanu wowongoka ndipo mimba zikhale zolimba ndipo 'zigwedeze', ngati kuti mukukonzekera kukatenga chigoba m'matumbo.
- Pewani kusinthana m'chuuno kumbali imodzi kapena ina. M'malo mwake, sungani mapazi onse awiri pansi, ndipo mchiuno mwake mzere umakhala wofiira kutsogolo kwa chipinda ndipo mimba imakhala yolimba.
- Yesetsani kukonza zopereŵera, zomwe ndi kusiyana kwa mphamvu ndi chipiriro kuchokera ku mphamvu yofooka kapena yosasangalatsa, poyerekeza ndi mphamvu, yamphamvu. Njira yabwino yothetsera vuto lachiwirili ndi kuphunzitsa a Pulezidenti Wachiwiri, kukanikiza mkono umodzi pa nthawi. Mukhoza kuchita zina zowonjezera kapena ziwiri pa mkono wopanda mphamvu kuti mukhale olingana pa nthawi.
Pogwiritsa ntchito ntchito yanu yotsatira ya Kettlebell Press, khalani ndi mpando wachifumu pachitetezo.