TURKISH GET-UP
Taɓawar Turkiyya ba motsa jiki ba ne mai sauri tare da kettlebell, amma a maimakon haka fasaha ce mai cikakken jiki wacce ke haɗa daidaitattun canje-canje shida yayin da take daidaita manyan hannaye a tsaye.
Tashi na Turkiyya yana farawa daga kwance tare da goyon bayan gwiwar hannu, goyon bayan hannu, ɗaga hip, share ƙafafu, da rabi na durƙusa, sannan ya tashi ya dawo daidai. Tare da kowane mataki, kettlebell dole ne a jeri a kafadu, kuma kallon ku da maƙasudin tallafi za su canza. Da farko, koya yadda ake raba motsi tare da takalmanku ko ƙwanƙwasa fanko, sannan sarrafa kwatance biyu sannan ku yi amfani da kettlebell mai haske sosai.
- Tsokoki na farko
- Cikakken Gudanarwar Jiki, Core, Deltoids
- Tsokoki na ƙari
- Gluteus, quadriceps, serratus na gaba, rotator cuff
- Matakin wahala
- Ƙwararre
- Nau'in motsi
- Canjin mataki-mataki daga kwance zuwa matsayi na tsaye
Zan iya farawa da kettlebells?
Na farko, yi amfani da hannu ko takalmi mara komai don koyon tsari da rarrabuwar kan sama. Sa'an nan kuma ci gaba da ƙararrawa mafi sauƙi.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Haɓaka Kettlebell Lafiya tare da Roll zuwa Latsa
Ka kwanta a gefenka, ka riƙe kararrawa da hannaye biyu kuma ka mirgine shi zuwa bayanka. Bayan dannawa tare da hannunka na aiki, miƙe gwiwar gwiwar ka kuma tara wuyan hannu, gwiwar hannu, da kafada a tsaye.
- 2
Torso madaidaiciya tare da gwiwar hannu da goyan bayan hannu
Cire ƙasa da ƙafar aikinku kuma ku mirgine da gwiwar gwiwar ku, sannan ku goya shi da tafin hannun ku. Ajiye kettlebell ya nufi rufin.
- 3
Tada ƙashin ƙugu kuma share ƙafafu baya
Matsa ƙafar goyan bayanka da hannunka zuwa cikin ƙasa don ɗaga ƙashin ƙugu, sannan aika ƙafarka mai tsayi a ƙarƙashin jikinka kuma sanya gwiwa akansa. Ƙirƙirar tsayayyen alwatika na tallafi tsakanin hannayenku da gwiwoyi.
- 4
Tsaye daga rabi durƙusa da dawowa cikin tsari na baya
Ɗaga jikin ku don yin rabi na durƙusa, sannan ku tashi da ƙafar gaba. Bincika ma'auni a saman kuma sannu a hankali komawa zuwa huhu, tallafin hannu, share kafa, da goyan bayan gwiwar hannu.
OWN THE OVERHEAD
Kettlebells Dole ne a tara su a tsaye a kafadu kafin kowane canji
Idan kararrawa ta karkata daga gaba ko bayan jikin ku, kar ku matsa zuwa mataki na gaba. Mayar da wuyan hannu, gwiwar hannu, da kafada zuwa matsayi a tsaye gwargwadon yiwuwa.
Da farko, yin aikin sanya takalminku a hannun ku mara komai kuma ba faduwa ba yana da kyau amsa.
Muhimmin bayani: Cue don gwadawa yanzu: "Tari haɗin gwiwa a ƙarƙashin kararrawa, dakatar da mataki ɗaya a lokaci guda."
REVERSE THE PATH
Lokacin da kake sauka, taka kan matakan tallafi iri ɗaya kamar lokacin hawan sama, a cikin tsari na baya.
Lokacin da kuka yi tsalle daga sama zuwa ƙasa, kuna rasa matsayi na hannayenku da gwiwoyi. Duba kowane rabin durƙusa, tallafin hannu, da share ƙafafu.
Tsayar da daƙiƙa 1 a kowane mataki yana sauƙaƙa gano kurakuran daidaitawa da murƙushe kararrawa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Ƙararrawa tana karkatar da baya da gaba bisa kafada
- Abin da kake gani
- Makamai sun fita daga jeri, wuyan hannu da kafadu suna girgiza.
- Dalili mai yiwuwa
- Nauyi mai nauyi ko saurin canzawa.
- Yadda ake gyarawa
- Nan da nan komawa zuwa matsayin goyon baya na baya kuma ƙasa cikin takalma ko ƙararrawa mai haske.
Ƙashin ƙashin ƙugu ya faɗi ƙasa yayin share ƙafafu
- Abin da kake gani
- Ƙafafun da ke rataye a hannu da gwiwoyi ba su ƙarƙashin jiki.
- Dalili mai yiwuwa
- Ƙarƙashin ɗaga hip ko kunkuntar tazarar hannu-da-ƙafa.
- Yadda ake gyarawa
- Ɗaga ƙashin ƙugu da kyau kuma sanya ƙafafunku a cikin madauri mai faɗi.
Tsallake jerin saukowa
- Abin da kake gani
- Zaunawa da sauri daga matsayi na tsaye kuma kararrawa tana girgiza.
- Dalili mai yiwuwa
- Ba a aiwatar da hanyar juyawa daban ba.
- Yadda ake gyarawa
- Tare da komai a hannu, kawai tsaya a kowane wurin tallafi kuma maimaita jerin saukowa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙara nauyi da ƙarfi
Ƙara ƙarfi ta hankali ƙara nauyi ko rage lokutan hutu.
Hadadden Halin Bambanci
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
haddace jeri biyu tare da takalmanku ko hannun kyauta, sannan yi amfani da ƙananan maimaitawa. Kada a maimaita dabaru yayin da kuke gaji ko yi su a tseren lokaci.
Mitar
2-3 sau a mako
Sanya shi daidai a cikin duka jikin ku ko yankin da ya dace.
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
Shin zan ci gaba da kallon kettlebells?
Yana da kyau a kalli kararrawa a cikin sashin kwance / tallafi na hannu, kuma a cikin rabin durƙusa da matsayi na tsaye, zaku iya canzawa zuwa sa ido. Ba da fifiko ga kwanciyar hankali.
Sau nawa ya isa lokaci guda?
Tun da wannan motsa jiki ne na fasaha, 1 zuwa 3 cikakke maimaitawa akan kowane bangare yawanci ya isa. Kammala kafin gajiya ta fitar da ku daga tsari.
