KETTLEBELL PRESS
Ukuzivocavoca kokuphusha okuqondile okusebenzisa isikhungo esiyingqayizivele se-kettlebell yamandla adonsela phansi ukuze kukhuliswe amandla ehlombe nokuzinza komzimba ogcwele.
Bamba i-kettlebell endaweni yokubeka. Gcina izindololwane zakho ziseduze nomzimba wakho futhi ubeke ikhebula ngaphandle kwengalo yakho. Yima uqonde izinyawo zakho zihlukene ngobubanzi behlombe futhi ugcine umzimba wakho wonke ukhululekile. Exhale bese uphusha i-kettlebell iye phezulu ngaphezu kwekhanda lakho. Ngalesi sikhathi, zungezisa ingalo yakho kancane bese uyiyeka ilandele umkhondo wemvelo. Yima kancane phezulu, bese ubuyela kancane futhi ngokulawulayo endaweni yokuqala.
- Imisipha eyinhloko
- I-Anterior Deltoid
- Imisipha esekelayo
- Lateral Deltoid·Triceps Brachii·Core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Push eqondile
Ihluke kanjani kumshini wokunyathelisa we-dumbbell?
Ama-Kettlebell adinga ukubandakanyeka okukhulu kakhulu kweziqinisi zamahlombe ngenxa yesikhungo sazo sokususa amandla adonsela phansi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isikhundla seRakhi
Phakamisa i-kettlebell ukuphakama kwesifuba. Sekela i-kettlebell ngezindololwane zakho emaceleni akho nezihlakala zakho ziqonde.
- 2
Phusha uqonde
Gcina umgogodla nezinqulu zakho ziqinile, phushela ikettlebell phezulu ngaphezu kwekhanda lakho. Beka izingalo zakho eduze kwezindlebe zakho.
- 3
I-Vertex Lockout
Bamba i-kettlebell izingalo zakho zelulwe ngokugcwele. Igcina ukuqina komzimba wonke.
- 4
Lawula futhi wehle
Izwa isisindo bese ubuyela kancane endaweni yokubeka. Yehlisa izindololwane zakho ziye ku-torso yakho.
CENTER OF GRAVITY
Isikhungo esiyingqayizivele se-Kettlebell sokusebenzisa amandla adonsela phansi
Isikhungo samandla adonsela phansi ekettlebell singaphandle kwesibambo, ngakho-ke kukhiqizwa amandla adonsela ingalo ngaphandle ngesikhathi sokunyakaza kwabezindaba. Enkambweni yokunqoba lokhu nokugcina i-trajectory eqondile, i-rotator cuff yehlombe kanye nemisipha eyinhloko icushwe ngokuqinile.
Inikeza uhla lokunyakaza olubanzi nolwemvelo kakhulu kunomshini wokunyathelisa we-dumbbell, futhi isebenza kahle kakhulu ekwakheni amandla esihlakala namandla engalo yangaphambili.
RANGE, LOAD & TEMPO
Khetha ububanzi futhi ulayishe okugcina I-Kettlebell Press iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangaphambili ikhiqiza ukunyakaza kuyilapho i-deltoid engemuva · triceps brachii·core isekela ukuqondanisa okufanayo ukusuka ekuphindaphindweni kokuqala ukuya kokugcina.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Kettlebell Press kuphela ngemva kokuba ukuphindaphinda ngakunye kulandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
isihlakala esigobile
- Lokho okubonayo
- Isenzakalo lapho isihlakala sitshekele emuva ngenxa yesisindo se-kettlebell.
- Imbangela engaba khona
- Ukubamba kabi noma ukungabi namandla esihlakala.
- Indlela yokulungisa
- Gcina izihlakala zakho ziqondile ukuze i-kettlebell nengalo yomphambili kube kumugqa oqondile.
I-hyperextension yasemuva
- Lokho okubonayo
- Isenzo sokuncika umzimba ongaphezulu emuva ngokweqile lapho uphusha isisindo.
- Imbangela engaba khona
- Isisindo sikhulu kakhulu noma amandla ayisisekelo awaqinile.
- Indlela yokulungisa
- Qinisa ama-hips akho ngokuqinile kanye ne-abs ukuze ugcine i-pelvis yakho isesimweni sokungathathi hlangothi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Double Kettlebell Cindezela
Bamba i-kettlebell ngezandla zombili bese uphushela phezulu kanyekanye ukuze ukhuphule wonke amandla angaphezulu komzimba.
I-Bottoms-Up Cindezela
Khulisa amandla okubamba nokuzinza kwehlombe ngokubamba i-kettlebell uyibhekise phansi phansi ibheke esibhakabhakeni.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
I-kettlebell press ingaphezu nje kokuzivocavoca kwehlombe. Gxila ekuqiniseni umzimba wakho wonke.
Imvamisa
1-2 izikhathi ngeviki
Yenza lokhu kuvivinya kusenesikhathi kuseshini njengoba kudinga ukusebenzisana okugcwele komzimba.
Ivolumu
3~5 amasethi, 5~10 izikhathi
Ukuzinza kubalulekile, ngakho-ke gxila ekuphindaphindweni kwekhwalithi ephezulu kunezinombolo ezeqile.
- Phusha phansi ngokuqinile ngamathe ezinyawo zakho.
- Qaphela ukuthi unganiki amahlombe akho lapho uphushela phezulu.
- Gcina umfutho wesisu uqinile ngokuphefumula.
Imibuzo evame ukubuzwa
Ukuma kwe-rack akukhululekile kakhulu.
Ekuqaleni, umuzwa wekettlebell ukuthinta ingalo yakho kungenzeka awujwayelekile. Uzojwayela kancane kancane ngokusebenzisa isivikelo sesihlakala noma ufunde indlela efanele yokubamba.
