Mapulogalamu a Kettlebell kuti akhale ndi thanzi labwino
Anthu ambiri amakonda maphunziro ndi kettlebells chifukwa cha mphamvu yapadera, mphamvu, chipiriro, kusintha, komanso kuyenda komwe kungapangidwe kudzera mu maphunziro osiyana ndi osiyanasiyana.
Ngakhale kuti ndizofunika kudziwa kuti ndi khalidwe liti limene liri lofunikira kwambiri - mphamvu, chipiriro, kuchepa , thupi, kusintha , mphamvu kapena chinthu china, pali chizoloŵezi chachibadwa kuti ngati munthu akukula (mawu abwino okhudzana ndi kukalamba) Ndi zophweka komanso zaulere zimakhala zopindulitsa kwambiri.
Koma, ngakhale ali wamng'ono, wathanzi komanso wovulazidwa, makhalidwe monga mphamvu ndi mphamvu ndizochititsa chidwi kwambiri pulogalamu ya masewero olimbitsa thupi, ndi nthawi yokha yomwe munthu asanakhalepo nthawi zambiri kuti asamangoganizira za kuyenda bwino kuyenda mu thupi lopweteka.
Uthenga wabwino ndi wakuti kettlebells ndi yapadera kwambiri pokhala ndi makhalidwe ambiri komanso mosiyana ndi mapulojekiti omwe amawoneka kuti akukweza kwambiri monga chitukuko chachikulu, amapereka bwino kwambiri kuwonjezeka kusintha, kuyenda, komanso kuthamanga.
Chimodzi mwa machitidwe opindulitsa kwambiri pakuwonjezera kuchuluka kwabwino ndi kusinthasintha ndi kuwongolera thanzi labwino, zopweteka zapansi ndi Kettlebell Windmill.
Mphepo ya mphepo imagwiritsanso ntchito pakatikati ndi kumapeto kwa chiuno ndipo imapangitsa bata ndi mphamvu pampando, komanso zimapangitsa kuti thupi likhale losinthasintha. Kettlebell Windmill ili ndi zofananako ndi zolemba za Yoga Triangle koma zimapangitsanso kukana kwa mapewa.
Gwiritsani ntchito bukhuli kuti muphunzire mapulogalamu a Kettlebell mu magawo kuti mutsimikize za mawonekedwe abwino ndi chitetezo.
Maganizo angakhale mwina chala.
Makhalidwe Osokoneza Chala
Ndi mapazi omwe akulozera kutsogolo ndi kupingasa kumbali, pivotolo pa zidendene kumanzere kumadzulo pafupifupi 45. Phazi lakumanzere ndilo phazi lakumbuyo ndipo kumanja kuli kumbuyo kumbuyo.
Bweretsani kumanja kwamanja ndi biceps kumakhudza khutu lanu ndipo mutembenuzire kumanja kwamanzere kumbuyo kwa dzanja lamanzere kutsogolo mkati mwa dzanja lanu lakumanzere. Thupi lokhala ndi thupi lokhazikika kumbuyo kumanja (kumanja) mwendo ndi kumangirira chingwe cholumikizira chakumbuyo kumbali.
Musati mutembenuzire kumbuyo kwa mwendo pa gawo lirilonse la kayendedwe. Yang'anani mmwamba ndi dzanja lampamwamba ndi kusinthasintha kumtunda kwanu mpaka kumanja mpaka mutamva kuti chifuwa chanu chinyamulidwa ndikuyang'ana kumwamba.
Zojambula Zotsogolo
Yambani ndi mapazi anu akulozera kutsogolo ndi kupatukana padera. Sungani kulemera kwa thupi lanu molunjika pakati pa maziko anu othandizira. Thupi lapamwamba lidzasinthasintha mwachibadwa kuti likhale ndi kachilombo kochepa m'chiuno chala (ngati poyerekeza ndi zozizwitsa zazing'ono).
Yesetsani kutsogolo kwazeng'onong'ono ndizeng'onong'ono kuti mudziwe zomwe mukukumva bwino.
Kukonzekera kwa mphepo
Gwirani chingwe, kuchita masewera olimbitsa thupi, kapena kumangiriza pamapeto onse awiri. Yambani kukonda kwanu ndi dzanja limodzi mmwamba dzanja limodzi ndi chingwe, band, kapena kumbuyo kumbuyo. Lembani chingwe, ndodo kapena gulu likugwirani chifuwa chanu ndikukhazikitsa bata lanu poziphwanya pamodzi kumbuyo kwanu. Sungani malingaliro oterewa ndi osasunthika muzitsulo zonse.
Ndi chifuwa chotseguka ndikuyang'ana kumtunda, sungani pamene mukukankhira kumbuyo kumbuyo kumbali ndikugwera pansi ndi dzanja pansi kuti mutsike thupi lanu pansi. Bwererani kumalo oyambira mwa kukweza mmwamba mukukoka ndi kumbuyo kumbuyo ndipo nthawi yomweyo mukukoka ndi dzanja lapamwamba. Yambani modziwa malo ndi kuyanjana ndi kubowola uku ndikusunga mgwirizano pamene mukuwonjezera kettlebell mmwamba.
Mfundo Zofunika Kuzikumbukira
- Crease pachiuno, osati pachiuno kapena kumbuyo kwenikweni
- Sungani zitsulo zokhoma m'thumba la mapewa pogwedeza minofu ya lat ndi kumeta fosholo (mapewa) pamodzi
- Sungani nthitiyo ndikutsegulira
- Maso amaganizira kettlebell
- Sungani mwendo wakumbuyo molunjika ndi wolemera (kumbuyo kwa mwendo kungakhotetse pang'ono)
- Tsatirani dzanja lamanzere mkati mwa mwendo wakutsogolo; Musalowe pansi pansi pambali pa maziko anu othandizira