Chotsitsa cha kettlebell ndi thupi lonse lomwe limapangitsa kuti thupi lonse liziyenda pambuyo pake (kumbuyo kumbuyo, kumbuyo, kumbuyo) pamene kumanga nyonga, mphamvu, kugwirizana , ndi kuthamanga mtima pamodzi panthawi yomweyo. Chifukwa cha kuchuluka kwake, Mbalameyi imatchedwa kuti King / Queen of the Kettlebell .
Chiphunzitso
Yambani ndi kettlebell pansi pamaso panu.
Pogwiritsa ntchito mapazi anu pafupi-siyana (koma osati ochulukirapo), khalani pansi kuti mutseke m'chiuno mwako ndikugwiritse kettlebell ndi zala zanu monga momwe mungagwiritsire ntchito Swing. Kettlebell imasunthira mmbuyo pakati pa miyendo yanu pamene mukuyamba kuyimirira, kumangomangirira m'chiuno.
Sungani mkono wogwirizana ndi thupi ndikuwonjezera maondo anu ndi mchiuno, kulola inertia ya Kettlebell kukoka dzanja lanu patsogolo. Monga momwe manja amayamba kupatukana ndi thupi, imathandizira kuthamanga kakompyuta mofulumira monga momwe mungathere mwa kukoka mwamsanga ndi chiuno, ndikutsatiridwa ndi msampha wa msampha wanu. Ngati mukuwombera ndi dzanja lanu lamanja, kanikizani mwendo wanu wamanzere ndi kubwerera mmbuyo ndi kumanja komweko, ndikugwedeza ndi msampha woyenera. Pamene Kettlebell ikukwera pamwamba, kumasula zala ndi kuyika chikondwerero kwambiri mulowetsa. Lolani kuthamanga kukweza belu mpaka pamwamba ndi kutsekemera / konzani mkono wanu ku malo okwera kwambiri, Malo otetezera pamwambawa ali ofanana ndi mawonekedwe apamwamba mu Press kapena Push Press (thumb kumbuyo, palibe kapena kasinthasintha kakang'ono pamapewa).
Kuchokera pamalo okwera otsekemera, bwerani kettlebell mmbuyo pansi mutembenuzira dzanja lanu kumanja, ndikudalira mapewa ndi thupi lanu kubwerera mu thunthu loyendetsa thupi pamene mutasuntha kulemera kwanu (ngati mutagwira dzanja lanu lamanja, pitani ku mwendo wamanzere).
Sungani m'chiuno mwanu ndipo phokoso likhale lopitirira ndipo mubweretse ma triceps kuti agwirizane ndi miyendo yanu.
Pakalipano mkono ukugwirizanitsa ndi nthendayi, malizitsani kuyenda ndikukoka dzanja lanu kuti mubwererenso ku nkhonya (kubwezeretsanso dzanja lanu kuti mugwire chogwirana ndi zala). Tsatirani kettlebell pakati pa miyendo kumbuyo. Bweretsani izi mwatsatanetsatane kuti mupitirize kuchita zovuta zomwe mukufunanso.
Kufotokozera mwachidule magawo asanu ndi limodzi awa:
- Low Inertia akudumphira kuti atenge kettlebell
- Kuthamanga kwawonekedwe kumakoka ndi mchiuno ndi msampha pamene akukankhira ndi phazi linalake
- Ikani dzanja mozama mu chiguduli ndi chikhomo chikuyang'ana kumbuyo
- Sungani (kutseka) pamwamba pa KB
- Sambani thunthu kubwerera muzowonjezereka
- Bwezeretsani dzanja mmbuyo ndi kusintha kumbuyo kumbuyo
Kupuma
Sungani mofulumira kuchokera pakamwa pang'onopang'ono, kutulutsa kachilombo monga kettlebell ikufikira pamalo apamwamba, ndi kutulutsa kachiwiri monga kettlebell ikubwerera kumbuyo kwanu. 3 mpweya wa 1 kubwereza. Pamalo okwera pamwamba, tengani mpweya wowonjezera ngati mukufunikira kuti mupume mpweya ndikufulumira kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, kuti muthe kupitilizabe kuyesetsa kuti mupindule mobwerezabwereza.
Kuti mukhale ndi chidaliro posiya kettlebell kuchokera pamalo apamwamba, choyamba muzichita Half Snatch monga kusiyana.
Mbali zoyamba za Snatch ndizofotokozedwa kale ku malo osungira katundu. Komabe, mu Half Snatch, chotsani kettlebell kuchokera ku Malo Otsewera Kuchokera Pang'onopang'ono mpaka pachifuwa kupita ku Rack, kenaka ponyani belu kuchokera pachifuwa, mofanana ndi gawo lochepetsedwa la Oyera. The Half Snatch imachepetsa kayendetsedwe ka kayendedwe kake, ndikukupatsani nthawi yambiri kuti muphunzire kuyendetsa bwino kayendedwe kake.
Pamene mukudalira ndi Half Snatch, yesetsani Satching yonse, mukuchoka pampando wapamwamba muyendo umodzi wopitilira kumbuyo.
Mudzafuna kugwiritsa ntchito choko kwambiri m'manja ndi zala ndi chophika cha kettlebell, kuti muteteze kettlebell kuti musatulukemo.
Ikani malangizo awa kuti muyambe kupanga kayendetsedwe ka rhythmic Snatch, ndipo mwamsanga mumvetsetsa chifukwa chake Snatch ndi Mfumu kapena Mfumukazi yamakono a kettlebell.