Tengani Kettlebell Yanu Pogwiritsa Ntchito Zosangalatsa

Ngati muli ndi vuto lochita masewera olimbitsa thupi, mphamvu ya kettlebell ndiyo njira yabwino kwa inu. Zochita za Kettlebell zimaphatikizapo mphamvu zowonongeka komanso mphamvu, kukupatsani thupi lonse lochita zosiyana ndi chirichonse chimene munayesapo

1 - Phunziro loyamba la Kettlebell

Ntchito yopangira kettlebellyi imayambitsa ntchito yopangira kettlebell yopangira mphamvu, mphamvu, ndi chipiriro. Zochita zovuta, zovuta izi ndi zabwino kuti muzigwiritsa ntchito thupi lanu lonse ndikupuma moyo watsopano muzochita zanu zozoloŵera.

Kuchita masewera olimbitsa thupi kumagawidwa m'magawo ndi machitidwe atatu pa dera . Muchita masewera olimbitsa thupi, wina ndi mzake, mupumule ndikubwereza dera ngati mukufunayo.

Ili ndilo maphunziro apamwamba, choncho muyenera kukhala odzichepetsa pazochita zamalonda ndi masewero olimbitsa thupi a mtima. Musanayese seweroli, dziwani zofunikira zamaphunziro a kettlebell ndi njira zogwiritsira ntchito kettlebell .

Kusamala

Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Ntchitoyi ndi ya anthu amene akhala akugwira ntchito kwa nthawi ndithu ndipo ali ndi mwayi wophunzira ntchito ya cardio ndi mphamvu.

Zida Zofunikira

Kettlebell yonyezimira, yaying'ono ndi yolemera. Kuyeza kwake: 10-25 lbs kwa akazi, 15-35 lbs kwa amuna.

Bwanji

• Khalani okonzeka ndi mphindi khumi za cardio kuti thupi lanu likonzekere kuntchito.
• Gwiritsani ntchito masewerowa mu gawo lirilonse, limodzi pambuyo pake, pumikirani masekondi 30-60 ndikubwereza dera lililonse katatu.
• Sankhani kulemera kochepa kuti muzichita masewera olimbitsa thupi ndikungosunthira kulemera kwakukulu mukamaliza kayendetsedwe kake.
• Pewani zochitika zilizonse zomwe zimapweteka kapena zovuta ndipo onetsetsani kuti mwawerenga mosamala zomwe mukuchita kuti musamavulaze.

2 - Kusinthidwa kwa Turkey kukwera

Kusinthidwa kwa Turkey kukwera

1. Lembani pansi pogwiritsa ntchito kettlebell yamkati yomwe ili kudzanja lamanja, mkonowo unayenderera paphewa ndi chikopa chatsekedwa.
2. Kusunga mkono ndikulingalira mmwamba kulemera kwake, kwezani mmphepete mwamanzere pamene mukugwada bondo lakumanja.
3. Pewani mmbuyo njira yomweyo, mkono utalike kufikira mutagona pansi.
4. Bwerezani kasanu ndi kawiri musanasinthe mbali.
5. Onetsetsani kusunga chikwangwani ndi kulemera kwake pang'onopang'ono nthawi yonse.

3 - Kettlebell Swing

Kettlebell Swing

1. Gwiritsani kettlebell mu manja onse ndi miyendo chiuno-m'lifupi padera.
2. Lembani mawondo ndi nsonga kuchokera m'chiuno, mutenge kulemera pakati pa miyendo (mikono iyenera kukhudza zintcha zamkati) ndi kusinthitsa kulemera kwa zidendene. Sungani nyali yolunjika ndipo abs isamangidwe ndikubwerera molunjika.
3. Pansi pa kayendetsedwe kake m'chiuno, pogwiritsa ntchito mphamvu ya thupi lanu la pansi kuti mubweretse kulemera kwa msinkhu.
4. Bweretsani kulemera kwake ndi kubwereza, mutenge kulemera kwake pang'ono ndi kuthamanga kulikonse, mpaka muyeso ndi mapewa.
5. Kettlebell iyenera kukhala yopanda malire pamwamba pa kayendetsedwe kake. Mwa kuyankhula kwina, mphamvu imabwera kuchokera m'chiuno mwako, osati manja ako.
6. Bwerezani mobwerezabwereza 16.

4 - Mmodzi Arm Swing

Msilikali Wodzi Wogwedeza

1. Yambani kugwira kettlebell mu dzanja lamanja, phazi lamapazi-kutali.
2. Bwerani mawondo ndi nsonga kuchokera m'chiuno pamene mutenga kulemera ndi kubwerera pakati pa miyendo.
3. Ikani mchiuno pamene mutasuntha kulemera kwa msinkhu, ndikusunga dzanja lamanzere kuti likhale lolimba komanso lokhazikika.
4. Gwiritsani ntchito masewera angapo, mutenge kulemera kwake nthawi iliyonse mpaka mutha kuigwiritsa ntchito kuti musamalire msinkhu.
5. Yambani 8 kumbuyo ndikusintha manja.

5 - Kettlebell Front Squat

Front Squat

1. Gwiritsani kettlebell mu dzanja limodzi, kuigwira iyo mu "chigoba" malo - goli lolota, kulemera patsogolo pa phewa ndi dzanja losalowerera.
2. Tenga mkono wina kuti ukhale wong'onong'ono ndi ochepetsera mochepa momwe iwe ungathere kapena mpaka ntchafu zikufanana ndi pansi.
3. Bwerani mawondo kumbuyo kwa zala zazing'ono ndikugwiritsira ntchito abs ndi mmbuyo kuti thupi lanu likhale pamalo otetezeka.
4. Pindani muzitsulo ndikukweza m'chiuno, pogwiritsa ntchito mphamvu ya thupi lanu lakumba kuti mubwerere kuyamba.
5. Bwerezani mobwerezabwereza 16 ndipo musinthe mbali.
6. Onjezerani mwamphamvu mwa kukanikiza kulemera kumene mukuyimira.

6 - Kettlebell Yoyera

Kettlebell Yoyera

1. Gwiritsani kettlebell yamakono m'dzanja lamanja, mkono wamanzere kumanja ndi kumapazi.
2. Pewani pansi, kusunga minofu ndikukweza m'chiuno pamene mukubwera, mukugwedeza mmwamba ndikukweza zolemera pamapewa pamene mukuyendayenda.
3. Kutsirizitsa kusuntha ndi mkono mu malo "okwera": Elbow akuwerama, kulemera kutsogolo kwa phewa ndi dzanja losalowerera ndale.
4. Lembani pansi ndi kubwezeretsanso maulendo 8 musanayambe kusintha.
5. Yesetsani kusungunuka mozungulira kuti musagwedeze dzanja lanu ndi kulemetsa. Izi zimapangitsa ena kuchita, kotero yambani ndi kulemera kochepa kufikira mutadziwa kayendetsedwe kake.

7 - Kettlebell Yoyera ndi Mauthenga

Kettlebell Yoyera ndi Mauthenga

1. Gwiritsani kachipangizo kakang'ono-kettlebell mu dzanja lamanja, phazi lachiuno-kupatula mbali ndi mkono wowongoka.
2. Lowani mu squat ndi torso yolunjika ndi abs braced.
3. Pewani mchiuno mukamabwera, mutembenuzira chiguduli pamene mukukoka kettlebell mmwamba, kuigwira pamapewa pamwamba pa malo osokoneza.
4. Pewani kulemera kwake kwa kettlebell ndi kayendetsedwe kake mwa kudula pang'ono, kusunga mkono kusalowerera ndale.
5. Kuchokera kumeneko, sungani mchiuno ndipo mugwiritse ntchito mphamvu ya m'munsi wanu kuti muthandizire kulemera kwake.
6. Bwererani kuti muyambe ndi kubwereza mobwerezabwereza 8 musanayambe kusintha.
7. Lingaliro ndi kusunthika uku, monga ndi ena, ndiko kugwiritsa ntchito thupi lanu la pansi ngati chitsimikizo chothandizira kulemera kwake.

8 - Kettlebell Mbali Yake ndi Single Arm Swing Curl

Kettlebell Yokwera ndi Single Arm Swing Curl

1. Gwiritsani kettlebell yapakati pa dzanja lamanja ndi mbali yanu.
2. Yambani kumanja ndikukwera mu squat, mukusuntha kulemera pakati pa mawondo.
3. Pamene mukuyendetsa mapazi pamodzi, mutengere kulemera kwake mu biceps curl, mutha kumapeto kwa denga lolemera.
4. Muyenera kulumikiza dzanja lanu kuti mukhale wolemera.
5. Bwezerani maulendo 8 musanayambe kusintha.

9 - Low Windmill

Low Windmill

1. Ikani kettlebell yamkati kapena dzanja lamanja kumapazi.
2. Tembenuzira zala za kumanja ndi kumanzere kumanzere, pafupi ngati mukuimirira pazenera.
3. Tenga mkono wakumanzere molunjika, utawu wotsekedwa, ndikudalira kumanja.
4. Pamene mukuchepetsera kulemera kwake, pendani bondo lanu lakumanja ndikukankhira kumbali yakumanzere.
5. Lembetsani kulemera kwanu momwe mungathere, kuyang'ana maso pa mkono (ngati mukufuna).
6. Yambani kumbuyo kuti muyambe ndi kubwereza 8 kumbuyo musanasinthe mbali.

10 - Kutuluka kwa Kettlebell

Thonje la Kettlebell

1. Gwiritsani kachipangizo kakang'ono-kettlebell kumbali zonse za chogwirira (kapena pa 'nyanga').
2. Sungani ndi kubwezeretsa kulemera kwake pakati pa mawondo.
3. Ikani mchuuno mmwamba, mukugwiritsa ntchito mphamvu ya thupi lanu lakumba kuti muzitha kulemera kwake pamutu.
4. Lolani kulemera kumabwerera mmbuyo, kusunga kayendetsedwe kake ndikubwereza kubwereza 16.
5. Yesetsani kusunga mphamvu yochokera m'chiuno kusiyana ndi mikono.

11 - Kettlebell Yogwira Ntchito Yokha Yogonjetsa Swing

Kettlebell Single Arm Overhead Swing

1. Gwiritsani kettlebell mu dzanja lamanja ndikuweramitsa mawondo, kuchoka m'chiuno ndipo muthamange kulemera pakati pa mawondo.
2. Chikhatho chiyenera kuyang'aniridwa mkati.
3. Ikani mchiuno patsogolo, pogwiritsa ntchito mphamvu ya thupi lanu la pansi kuti mutseke kettlebell pamwamba, mkono wowongoka, mpukutu wotsekedwa.
4. Sungunulani zolemerazo ndikubwezeretsanso maulendo 8 musanasinthe mbali.

12 - Mapulani a Mphamvu ndi Mzere

Mphamvu Yokwera ndi Row

1. Lowani pamalo apulumu, pa manja ndi zala ndi kettlebell kapena dumbbell pafupi ndi dzanja lamanja.
2. Sungani mutu wa braced ndi thupi molunjika.
3. Gwiritsani kettlebell ndikukoka chigoba kuti muyende pamtunda.
4. Lembetsani kulemera kwake, kungokhudza pansi pansi, ndikupitirizabe kugwedeza pamene mukusunga malo.
5. Bwerezani mobwerezabwereza 10 ndikusintha mbali.
6. Monga kusinthidwa, bwerani kumadzulo ngati izi ziri zovuta kwambiri pamtunda wanu kapena kumbuyo kwanu.