KETTLEBELL SNATCH
Kettlebell snatch ba wani motsa jiki bane wanda kuke karkatar da kettlebell sosai kuma ku sauke shi akan wuyan hannu, amma motsa jiki ne na fasaha inda zaku hanzarta tare da kwatangwalo, sanya hannun ku a cikin rike, kuma a hankali kama shi sama.
Kettlebell snatch yana amfani da ikon hip na lilo ta hannu ɗaya don kawo kararrawa zuwa wurin kulle sama. Yayin da kararrawa ke kewayawa daga hannayenku, buga hannayen ku da karfi a sama kuma ku ja kafadunku gaba. Da farko, ƙware juzu'i na hannu ɗaya, manyan ja, da riƙon sama, sannan gwada kamawa da kararrawa mai haske ta sanya hannunka cikin sauri.
- Tsokoki na farko
- Gluteus maximus, hamstrings, deltoids
- Tsokoki na ƙari
- Lats, trapezius, cibiya, madaidaicin hannu
- Matakin wahala
- Ƙwararre
- Nau'in motsi
- Kama saman sama tare da hinge na hannu ɗaya
Me yasa kettlebells ke bugun wuyan hannu na?
Wannan saboda kararrawa tana zana babban da'irar daga jiki ko sanya hannunta a makara. Koyi hanyoyin kusa da kama sama, kamar manyan ja.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Tafiya ta hannu ɗaya da yin hinge
Sanya kararrawa ƙafa ɗaya a gabanka kuma ka riƙe ta da hannu ɗaya. Tabbatar da kafadun ku ƙasa kuma kuyi kararrawa sama tsakanin kafafunku, aika kwatangwalo da baya.
- 2
Ƙara kwatangwalo don ba da gudu a tsaye zuwa kararrawa
Tura ƙafafunku zuwa cikin ƙasa kuma ku matsa glutes don tashi da sauri. Maimakon ɗaga shi da hannuwanku, ƙarfin da ke cikin kwatangwalo yana motsa kararrawa har zuwa matakin ƙirji.
- 3
Lanƙwasa gwiwar gwiwar ku kuma shirya kararrawa kusa da jikin ku
Yayin da kararrawa ta tashi, ja da gwiwar gwiwar ku zuwa sama don ƙirƙirar hanya kusa da jikin ku maimakon babban da'irar. Kada ku juya kararrawa ta karkatar da wuyan hannu.
- 4
Shiga ciki kuma karba sama da shuru
Lokacin da kararrawa ta kasance a tsayin hannu, mika hannunka zuwa rufi kuma sanya hannunka cikin rike. Kulle kararrawa a kan kafadu tare da gwiwar gwiwar ku madaidaiciya kuma haƙarƙarin ku ƙasa.
PUNCH THROUGH
Maimakon haye kararrawa a kan bayan hannunka, mika hannunka zuwa sama cikin hannun.
Dalilin bugun hannun gaba a sama yawanci saboda kararrawa tana yin babban da'irar sannan ta juye. Ja shi kusa da shi kamar babban ja sannan kuma ku soka rufin da hannu.
Idan ka kama hannun sosai, hannunka bazai iya jujjuyawa ba kuma masu kiran ka na iya yage. Sai kawai a lokacin kamawa zaka sake rike shi damtse.
Muhimmin bayani: Cue don gwadawa nan da nan: "Ɗaga da kwatangwalo, ja kusa, sa hannu sama."
CONTROL THE DROP
Ko da lokacin da ake saukowa, kararrawa dole ne a juya kusa da jiki kuma a riƙe shi ta hanyar hinge.
Juya hannun dan kadan don haka kararrawa ta fita daga hannun ku kuma lanƙwasa gwiwar gwiwar ku kusa da jikin ku. Tabbatar cewa kararrawa bata yi nisa da jikinka ba.
Da zarar matakin ƙirji ya wuce, mika hannuwanku, aika kararrawa tsakanin kafafunku, kuma ninka ƙashin ku baya.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Bell ya bugi hannun gaba da ƙarfi
- Abin da kake gani
- Yayin kamawa na sama, jikin kararrawa ya fada kan wuyan hannu, yana haifar da firgita da rauni.
- Dalili mai yiwuwa
- Lokacin yin lilo a cikin babban da'irar ko sanya hannu a cikin hannun yana jinkiri.
- Yadda ake gyarawa
- Yi babban ja mai biye da rawar hannu sama tare da ƙararrawa mai sauƙi.
Ɗaga kararrawa da hannuwanku
- Abin da kake gani
- Biceps da kafadu taya farko, babu saurin tsawo na hip.
- Dalili mai yiwuwa
- Rashin ja da baya da ƙananan tuƙin jiki.
- Yadda ake gyarawa
- Koma zuwa jujjuya hannu ɗaya kuma sanya hannayenku kamar igiya kuma ɗaga kararrawa tare da glutes ɗin ku.
An janye daga sama
- Abin da kake gani
- Ana ɗaga haƙarƙari kuma an sanya kararrawa a bayan tsakiyar kafa.
- Dalili mai yiwuwa
- Nauyi ya zarce motsin kafada ko kewayon kwanciyar hankali.
- Yadda ake gyarawa
- Rage haƙarƙarin ku kuma kuyi aikin sama tare da ƙararrawa mai sauƙi. Tsaya idan zafi ya faru.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙara nauyi da sauri
A hankali ƙara nauyi ko ƙara saurin motsi yayin riƙe daidaitaccen matsayi.
Ci gaba da yin aiki (rikitarwa)
Haɗa tare da sauran ƙungiyoyi don ƙarfafa juriya na zuciya da juriya na tsoka lokaci guda.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Fara da fasaha na 3-5 reps kowane gefe kuma ƙara maimaitawa kawai lokacin da duk abin da aka kama ya yi shuru. Tsaya nan da nan idan gogayya ta hannu da kulle kafada suka yi muni.
Mitar
1-2 sau a mako
Babban gajiyawar tsarin juyayi, don haka ba da damar isasshen lokacin dawowa.
girma
3 ~ 5 saiti, sau 3 ~ 6
Ana ba da shawarar ƙananan wakilai don mayar da hankali kan kiyaye motsi mai inganci da fashewa.
- Idan kun gaji kuma kun rasa matsayin ku, ƙare saitin nan da nan.
- Kare kashin baya ta hanyar kiyaye matsa lamba na ciki tare da numfashi mai ƙarfi.
Tambayoyin da ake yawan yi
Shin zan fara fara jujjuyawar kettlebell?
iya. Tsayayyen jujjuyawar hannu ɗaya da hinge na hip sune ginshiƙa don ƙirƙirar hanzari da amintaccen saukowa a cikin fizge.
Lokacin da kuke saukowa, kuna sauke shi daidai tsakanin kafafunku?
Yana da sauƙi don sarrafawa ta farko juya kararrawa sama, kusa da jikinka, rage shi zuwa matakin ƙirji, sa'an nan kuma riƙe shi tare da hinge yayin mika hannunka.
