KETTLEBELL SWING
Kettlebell swing ba squat ba ne wanda aka ɗaga kararrawa tare da hannaye, amma ƙuƙwalwar ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon .
Yi hawan kettlebell tsakanin kafafun ku kuma gyara kwatangwalo da fashewa don kararrawa ta shawagi gaba kamar pendulum. Tsuntsaye tare da gwiwoyinku sosai sun lanƙwasa ko riƙe kararrawa tare da kafadun ku yana rage elasticity na hamstring da tuƙi. Koyi matattu na kettlebell da tafiya ta farko, sannan fara da lilon Rasha, inda kararrawa ta hauhawa zuwa tsayin kirji.
- Tsokoki na farko
- Gluteus maximus · Hamstrings
- Tsokoki na ƙari
- Erector spinae, latissimus dorsi, ciki, gaban hannu
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Ƙunƙarar hanji mai fashewa
Shin ina buƙatar ɗaga kararrawa sama da kaina?
Babu. Don jujjuyawar Rasha, haɓakar dabi'a zuwa tsayin ƙirji yawanci ya isa. Kada ka tilasta tsayin daka da hannayenka.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Hip hinge samun damar kettlebell a gaban ƙafafu
Sanya ƙafafunku kusan faɗin kafada baya da kararrawa kusan ƙafa ɗaya a gabanku. Aika ƙashin ƙugu a baya, kama hannun da hannaye biyu, sa'annan ku ƙara ɗamara.
- 2
Kaɗa kararrawa tsakanin ƙafafunka
Matsa kararrawa baya kuma ja shi sama tsakanin kafafun ku kamar wasan ƙwallon ƙafa. Tabbatar cewa wuyan hannu ya wuce kusa da cinyoyin ku na ciki kuma kararrawa ba ta faɗi ƙasa da gwiwoyi ba.
- 3
Da sauri miƙe ƙashin ƙugu don ɗaga kararrawa
Tura ƙafafunku cikin ƙasa kuma ku tashi tsaye, kuna matsi da glutes. Hannun suna jagorantar kararrawa kamar igiya kuma kada ku ɗaga shi da kafadu.
- 4
Karɓi kararrawa, hinge da kiliya lafiya
Aika ƙashin ƙugu a baya yayin da kararrawa ta sauko kuma hannayenku sun matso kusa da jikin ku. Don maimaitawar ƙarshe, sanya kararrawa tsakanin kafafunku kuma mayar da shi zuwa matsayinsa na asali a gaban ƙafafunku.
HINGE, DON'T SQUAT
Ƙararrawar tana haɓaka daga maƙarƙashiyar hip da ke komawa baya, ba squat da ke zaune ba.
Lokacin da shins ɗin ke motsawa gaba sosai kuma ƙashin ƙugu yana motsawa ƙasa, ana saukar da hanyar kararrawa. Aika kwatangwalo zuwa bangon baya don haifar da tashin hankali na hamstring.
ƙarararrarawa tana wucewa zurfi kusa da makwancin gwaiwa kuma tana rataye a lokacin da hannu ya taɓa cinya.
Muhimmin bayani: Cue don gwadawa nan da nan: "Ƙara kararrawa baya kuma da sauri kulle kwatangwalo."
LET THE BELL FLOAT
Babban tsayi shine sakamakon ikon hip, ba makamai ba
Bayan mikewa glutes ɗin ku, bari kararrawa ta yi iyo ta dabi'a zuwa matakin ƙirji. Kada ku lanƙwasa gwiwar hannu ko kafaɗa.
A saman, jikinku madaidaiciya ne kamar katako kuma ƙananan baya baya karkata baya.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Zauna kamar squat
- Abin da kake gani
- Gwiwoyi suna motsawa gaba sosai kuma kararrawa ta wuce ƙasa kuma kusa da bene.
- Dalili mai yiwuwa
- Ya sami kararrawa tare da durƙusa gwiwa maimakon hinge na hip.
- Yadda ake gyarawa
- Koma zuwa madaidaicin kettlebell da bangon taɓawa don yin motsa jiki na baya na ƙashin ƙugu.
Ɗaga kararrawa tare da hannayenku da kafadu
- Abin da kake gani
- An lanƙwasa gwiwar hannu, an soke kafadu, kuma hannayen sun fara gajiya.
- Dalili mai yiwuwa
- Rashin isassun saurin tsawo na ƙwanƙwasa ko tsayin kararrawa.
- Yadda ake gyarawa
- Rage tsayin kararrawa, kiyaye hannayenku kamar dogayen igiyoyi, kuma kuyi amfani da ƙwanƙwasa kawai.
Kishingida a kugu a saman
- Abin da kake gani
- Ana ɗaga haƙarƙari kuma ana tura ƙashin ƙugu a gaba, yana matsa lamba akan ƙananan baya.
- Dalili mai yiwuwa
- Kulle hip yana biye da tsawo na lumbar yana ƙara kewayo.
- Yadda ake gyarawa
- A saman, matse glutes da abs tare don kawo jikin ku zuwa matsayi na katako.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙara nauyi da ƙarfi
Ƙara ƙarfi ta hankali ƙara nauyi ko rage lokutan hutu.
Halin mawuyacin hali
Ƙara matakin wahala ta hanyar haɗa shi tare da wasu motsa jiki ko ƙara mahalli marasa ƙarfi.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da gajerun saiti da yalwar hutawa har sai fasahar ku ta daidaita. Don fa'idodin bugun zuciya, tafiya, hinge, da wurin shakatawa yakamata su kasance iri ɗaya ga kowane maimaitawa kafin ƙara gajiya.
Mitar
2-3 sau a mako
Sanya shi daidai a cikin duka jikin ku ko takamaiman yanki na yau da kullun.
girma
3 ~ 5 saiti, 8 ~ 15 sau
Daidaita adadin maimaitawa da saiti gwargwadon burin ku.
- Koyaushe sanya aminci a farko kuma sauraron ciwon haɗin gwiwa.
- Yi duk aikin a cikin iyakar ikon ku.
Tambayoyin da ake yawan yi
Nawa kuke durƙusa gwiwoyinku a cikin lilo?
Lanƙwasa kawai don ba da damar hinge na hip. Shins ɗin suna da ɗanɗano a tsaye kuma ƙashin ƙugu ana juyawa da farko baya.
Me yasa nake jin shi a cikin ƙananan baya na?
Lokacin hinge na iya zama a makara ko kugu na iya karkata a sama. Rage kararrawa kuma ku yi aikin matattu kuma ku sake yin tafiya.
