KETTLEBELL PRESS
motsa jiki na turawa a tsaye wanda ke amfani da kettlebell ta kettlebell na musamman cibiyar nauyi don ƙara ƙarfin kafada da kwanciyar hankali.
Rike kettlebell a matsayin tara. Rike gwiwar gwiwar ku kusa da gangar jikin ku kuma sanya kebul ɗin a wajen hannun gaban ku. Tsaya madaidaiciya tare da faɗin kafada da ƙafafu kuma ku kiyaye jikinku duka a annashuwa. Fitarwa da tura kettlebell a tsaye sama da kai. A wannan lokacin, jujjuya hannunku kaɗan kuma bar shi ya bi yanayin yanayi. A dakata a taƙaice a saman, sannan a hankali da sarrafawa komawa wurin farawa.
- Tsokoki na farko
- Gaban Deltoid
- Tsokoki na ƙari
- Lateral Deltoid·Triceps Brachii·Core
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Tura A tsaye
Yaya ya bambanta da dumbbell press?
Kettlebells suna buƙatar shigar da manyan masu daidaita kafada saboda raguwar tsakiyar nauyi.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Matsayin Rack
Ɗaga kettlebell zuwa tsayin ƙirji. Taimaka wa kettlebell tare da gwiwar hannu a ɓangarorin ku kuma madaidaicin wuyan hannu.
- 2
Tura a tsaye
Tsare zuciyar ku da kwatangwalo masu ƙarfi, tura kettlebell sama sama da kai. Sanya hannunka kusa da kunnuwanka.
- 3
Kulle Vertex
Rike kettlebell tare da mika hannunka cikakke. Yana kiyaye zaman lafiyar jiki gaba ɗaya.
- 4
Ɗauki iko kuma tashi
Jin nauyin kuma a hankali komawa zuwa matsayin tara. Rage gwiwar gwiwar ku zuwa ga juzu'in ku.
CENTER OF GRAVITY
Kettlebell na musamman cibiyar amfani da nauyi
Tsakiyar nauyi na kettlebell yana waje da rikewa, don haka ana haifar da wani ƙarfi wanda zai ja hannun waje yayin motsin latsa. A cikin aiwatar da shawo kan wannan da kuma kiyaye yanayin tsaye, ana kunna rotator cuff na kafada da tsokoki masu mahimmanci.
Yana ba da fa'ida kuma mafi girman kewayon motsi na yanayi fiye da latsa dumbbell, kuma yana da tasiri musamman a ginin wuyan hannu da ƙarfin goshi.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Kettlebell Latsa mai maimaitawa
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na baya yana samar da motsi yayin da deltoid na gefe · triceps brachii·core ke goyan bayan jeri ɗaya daga maimaitawar farko zuwa ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaban Kettlebell Latsa kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
wuyan hannu
- Abin da kake gani
- Wani al'amari wanda aka karkatar da wuyan hannu a baya saboda nauyin kettlebell.
- Dalili mai yiwuwa
- Rashin ƙarfi ko rashin ƙarfin wuyan hannu.
- Yadda ake gyarawa
- Rike wuyan hannu madaidaiciya don kettlebell da gaban hannu su kasance cikin layi madaidaiciya.
Tsawowar baya
- Abin da kake gani
- Ayyukan jingina na sama da baya da yawa lokacin tura nauyi.
- Dalili mai yiwuwa
- Nauyin ya yi nauyi sosai ko ainihin ƙarfin yana kwance.
- Yadda ake gyarawa
- Ƙaƙƙarfan ƙaƙƙarfan kwatangwalo da abs don kiyaye ƙashin ƙugu a cikin tsaka tsaki.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Biyu Kettlebell Press
Rike kettlebell a hannaye biyu kuma tura sama lokaci guda don ƙara ƙarfin babban jiki gaba ɗaya.
Bottoms-Up Press
Haɓaka ƙarfin riko da kwanciyar hankali ta kafada ta hanyar riƙe kettlebell a sama tare da ƙasa yana fuskantar sama.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Kettlebell latsa ya wuce kawai motsa jiki na kafada. Mayar da hankali kan ƙarfafa dukkan jikin ku.
Mitar
1-2 sau a mako
Sanya wannan darasi a farkon zaman kamar yadda yake buƙatar cikakken daidaitawar jiki.
girma
3 ~ 5 saiti, 5 ~ 10 sau
Kwanciyar hankali yana da mahimmanci, don haka mayar da hankali kan maimaitawa masu inganci maimakon lambobi masu yawa.
- Kashe ƙasa da ƙarfi tare da tafin ƙafafunka.
- Yi hankali kada ku murɗe kafaɗunku lokacin da kuke turawa sama.
- Rike matsa lamba na ciki da ƙarfi ta hanyar numfashi.
Tambayoyin da ake yawan yi
Matsayin tara ba shi da daɗi sosai.
Da farko, jin kettlebell yana taɓa hannun gabanka na iya zama wanda ba a sani ba. A hankali za ku saba da shi ta hanyar amfani da kariyar wuyan hannu ko koyon dabarar riko daidai.
