Zapamwamba za Kettlebell Zochita za Cardio ndi Mphamvu

1 - Oyeretsa, Push ndi Press

Yoyera, kukankhira ndi kukakamiza ndi kuphatikiza zochita masewera olimbitsa thupi omwe amapanga maziko a kettlebell yophunzitsira: Oyera komanso opondereza. Zochita zogwira ntchitozi zimagwira ntchito pansi komanso pansi, zomwe zimagwira ntchito mwakhama kuti thupi lanu liziyenda bwino. Mapewa ndi manja zimapangitsanso ntchito, kupanga

1. Gwiritsani kachipangizo kakang'ono-kettlebell mu dzanja lamanja, phazi lachiuno-m'kati mwake, ndi mkono wowongoka.
2. Lowani mu squat ndi torso yolunjika ndi abs braced.
3. Ikani mchiuno pamene mukubwera, kukoketsa kettlebell mmwamba.
4. Sinthirani chigoba pamene mukukoka kettlebell mmwamba, kuigwira pamapiri.
5. Pewani kulemera kwake kwa kettlebell ndi kayendetsedwe kake mwa kudula pang'ono, kusunga mkono kusalowerera ndale.
6. Mu malo anu otetezeka ndipo muli ndi kulemera pamapazi, thandizani m'chiuno kuti muthandizire kulemera kwa mutu.
7. Lembetsani kulemera kwake ndi kubwereza 8-16 kubwezeretsa musanayambe kusintha.

2 - Kettlebell Swing Patapita

Kuthamanga kwa kettlebell yotsatirayi ndi njira yabwino kwambiri yowonjezeramo mwamphamvu kubirira kettlebell. Chenjezo : Izi ndizochita masewera olimbitsa thupi, choncho onetsetsani kuti mukutsatira ndondomeko imodzi ndi / kapena kuwonanso zofunikira za kettlebell yophunzitsira ndi momwe mungayambitsire ndi kettlebell maphunziro musanayese izi kapena zochitika zina za kettlebell. Mukhozanso kuyesa izi popanda kulemera kapena zochepa kwambiri kuti muzichita mawonekedwe anu.

1. Gwiritsani kettlebell mu manja onse ndi miyendo chiuno-m'lifupi padera. Gwiritsani ntchito masewera awiri a manja kuti mutenge kulemera kwake ndi kuyenda.
2. Yambani ntchitoyi polowera kumanzere kumalo ochepa, mutenge kulemera pakati pa miyendo (mikono iyenera kukhudza mapewa amkati).
3. Pansi pa kayendetsedwe kake mutenge kulemera kwanu ndikukwera m'chiuno kuti mubweretse kulemera kwa mapewa pamene mukuyenda phazi lamanja kumanzere.
4. Yambani kumanzere kachiwiri pamene mukugwedeza, mukusuntha kulemera pakati pa miyendo.
5. Gwiritsani ntchito m'chiuno pamene mukubwera, mukuyendetsa phazi labwino ndikukweza kulemera kwake mpaka kumutu (kapena kuti mulingo wamtundu, ngati mumakhala womasuka).
6. Bweretsani kulemera kwake ndipo mutenge masewera oyang'anizana ndi kettlebell kusuntha kupita kumanja kwa maulendo 8.
7. Khungu limodzi limaphatikizapo: Khwerero, squat ndi downswing, pitirizani palimodzi ku mapewa, sitepe, squat ndi downswing, pitirizani pamodzi mpaka pamwamba pa mutu.

3 - Kettlebell Throw

Mofanana ndi kettlebell kusinthana, kuponyera ndi thupi lonse lomwe limayesa mphamvu yanu, mphamvu ndi cardio kupirira. Njirayi ndi yabwino kuyambitsa kettlebellers chifukwa mumagwira belu kumbali zonsezi (kapena pa 'nyanga'). Izi zimakupatsani mphamvu zowonjezera kulemera kwake ndipo zingakhale zosavuta kuti muziyenda bwino.

1. Gwiritsani kachipangizo kakang'ono-kettlebell kumbali zonse za chogwirira (kapena pa 'nyanga').
2. Sungani ndi kubwezeretsa kulemera kwake pakati pa mawondo, kusunga chimbalangondo ndi kumbuyo.
3. Pewani zitsulo ndikuyendetsa mchiuno, pogwiritsa ntchito mphamvu ya thupi lanu kuti muthandizire kulemera kwake pamutu.
4. Pumulani pamwamba, kuyang'ana mmwamba kulemera kwake.
5. Lolani kulemera kwake kubwerere kumbuyo, kusunga kayendetsedwe ka kayendetsedwe kake.
6. Bwezerani ma seti 1-3 a maulendo 12-16.

4 - Kettlebell Yokha Yopambana Pamwamba Swing

Kuthamanga kwapamwamba ndi mawonekedwe apamwamba kwambiri a zida zogwiritsira ntchito zida, zovuta, zamphamvu, zomwe zimawombera m'chiuno, zogwedeza, ndi ntchafu komanso mapewa ndi mkono. Mutha kusankha cholemetsa chowunikira pa kusunthira uku ndikupanga ochepa kuchita masewera musanayambe kulemera. Onetsetsani kuti mutambasula dzanja lanu kuti kettlebell ikhale yowongoka kwambiri.

1. Kutenga kettlebell yamagetsi kumanja kwanja, kumathamanga ndi kubwezeretsa kulemera kwake pakati pa mawondo.
2. Sungani mzere wolimba ndi kumbuyo.
3. Ikani mchiuno patsogolo, pogwiritsa ntchito mphamvu ya thupi lanu la pansi kuti mutseke kettlebell pamwamba, mutambasula dzanja.
4. Pamwamba pa kayendetsedwe kake, mkono uyenera kukhala woongoka ndi kettlebell pamtunda, mkono wolimba ndi wamphamvu.
5. Pewani cholemeracho, pogwiritsira ntchito mkono wanu kuti muyambe kuyendetsa bwino ndikubwezeretsanso maselo 1-3 a 8-16 musanayambe kusintha.

5 - Kettlebell Mbali Yoyenda Ndi Mmodzi Wodzimangirira Wololera Curl

Ichi ndi chimodzi mwa machitidwe omwe ndimakonda kwambiri a kettlebell chifukwa ndi amphamvu, amadzimadzi ndipo amawombera thupi la pansi komanso mabiceps. Biceps curl idzakutsutsani kwambiri pamphumi panu ndi mphamvu ya manja pamene mukugwira ntchito kuti kettlebell ikhale yosasunthika. Mungafune kuyendetsa uku ndi kulemera kochepa kuti muzisunthera bwino.

1. Gwiritsani kettlebell yapakati pa dzanja lamanja ndi mbali yanu.
2. Yambani kumanja ndikukwera mu squat, mukusuntha kulemera pakati pa mawondo.
3. Onetsetsani mapazi kumbuyo pamene mukukweza m'chiuno, mukukweza kulemera kwake mu biceps curl.
4. Kumapeto kwa kayendetsedwe ka pansi, pansi pa kettlebell iyenera kulunjika ndi mkono wamphamvu ndi wowongoka.
5. Bwerezani mobwerezabwereza 8-6 musanasinthe mbali, kumaliza maselo 1-3.

6 - Kettlebell Squat ndi Rack

Zochita izi sizowonjezera zokhazokha, ziuno, ntchafu ndi biceps, ndizochita masewera olimbitsa thupi. Yambani ndi zolemetsa kuti mupeze fomu yanu musananyamuke kulemera kwake.

1. Imani pa sitepe kapena nsanja yokhala ndi kettlebell (kapena kupopera) kudzanja lamanja mu malo otayika (chomwecho ndi chophimba, kulemera kutsogolo kwa phewa ndi dzanja losalowerera ndale).
2. Sewerani kumanja pomwe mutembenuza dzanja lanu, mukulikulitsa ndi kulemetsa pansi.
3. Gwiritsani ntchito mphamvu ya miyendo yanu ndi mchuuno kuti mubwererenso pazitsulo pamene mukubwezeretsa kulemera kwake.
4. Gwiritsani ntchito kugwiritsira ntchito thupi lanu kutsika kupitako, osati manja anu okha.
5. Bweretsani ma seti 1-3 a maulendo 10-16 kumbali iliyonse.