KETTLEBELL SNATCH
Ukuhlwithwa kwe-kettlebell akuwona umsebenzi lapho ushwiba i-kettlebell kakhulu futhi uyibeke esihlakaleni sakho, kodwa kuwumsebenzi wobuchwepheshe lapho usheshisa khona ngezinqulu zakho, ufake isandla sakho ngaphakathi kwesibambo, bese usibamba ngokuthula phezulu.
I-kettlebell snatch isebenzisa amandla enyonga okushwiba ngesandla esisodwa ukuletha insimbi endaweni yokukhiya ngaphezulu. Njengoba insimbi izungeza ezandleni zakho, shaya izingalo zakho kanzima phezulu bese udonsa amahlombe akho phambili. Okokuqala, yingcweti ekujikeni ngesandla esisodwa, ukudonsa phezulu, nokubamba phezulu, bese uzijwayeza ukubamba ngensimbi elula ngokufaka isandla sakho ngokushesha phakathi kwesibambo.
- Imisipha eyinhloko
- I-Gluteus maximus, ama-hamstrings, ama-deltoids
- Imisipha esekelayo
- Lats, trapezius, core, forearm
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Ukubamba okungaphezulu ngehinge ye-hip yengalo eyodwa
Kungani ama-kettlebell ashaya ezihlakaleni zami?
Lokhu kungenxa yokuthi insimbi idonsa indilinga enkulu kude nomzimba noma ibeka isandla sayo ngemuva kwesikhathi. Zijwayeze izindlela eziseduze nokubamba phezulu, njengokudonsa okuphezulu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuhamba ngezinyawo kanye nokwenza amahinge
Beka insimbi ngonyawo olulodwa phambi kwakho bese uyibamba ngesandla esisodwa. Zinzisa amahlombe akho phansi futhi uphakamise insimbi phezulu phakathi kwemilenze yakho, ubuyisele izinqulu zakho emuva.
- 2
Nweba izinqulu ukuze unikeze isivinini esiqondile kwinsimbi
Phushela izinyawo zakho phansi bese uqinisa ama-glute akho ukuze usukume ngokushesha. Kunokuba uyiphakamise ngezingalo zakho, amandla asuka ezinqulwini ashayela insimbi ifike ezingeni lesifuba.
- 3
Goba izindololwane zakho bese uqondisa insimbi eduze komzimba wakho
Njengoba insimbi iphakama, donsa izindololwane zakho uye phezulu ukuze udale indlela eseduze nomzimba wakho esikhundleni sendingilizi enkulu. Ungaphehlisi insimbi ngokutshekisa isihlakala sakho.
- 4
Finyelela futhi uthole phezulu ngokuthula
Lapho insimbi iseduze nokuphakama, nweba isibhakela sakho ophahleni bese ufaka isandla sakho ngaphakathi kwesibambo. Vala insimbi emahlombe akho izindololwane zakho ziqonde nezimbambo zakho phansi.
PUNCH THROUGH
Kunokuba weqe insimbi ngemuva kwesandla sakho, yelula isandla sakho phezulu kusibambo.
Imbangela yokushaya ingalo phezulu imvamisa ingoba insimbi yenza isiyingi esikhulu bese iyaphenduka. Idonsele eduze njengokudonsa okuphezulu bese ugwaza usilingi ngesibhakela.
Uma ubamba isibambo usiqinise kakhulu, isandla sakho singase singakwazi ukuphenduka futhi ama-calluses akho angase adabuke. Kuphela ngesikhathi sokubamba lapho uphinda uyibambe uyiqinise.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: “Phakamisa ngezinqulu, sondela eduze, beka izandla phezulu.”
CONTROL THE DROP
Ngisho nalapho wehla, insimbi kufanele ijikiswe eduze nomzimba futhi ibanjwe yihinge.
Jikisa isibambo kancane ukuze insimbi iphume esandleni sakho bese ugoba indololwane yakho eduze komzimba wakho. Qiniseka ukuthi insimbi ayisuki kude kakhulu nomzimba wakho.
Uma usudlule ezingeni lesifuba, welula izingalo zakho, thumela insimbi phakathi kwemilenze yakho, bese ugoqa i-pelvis yakho emuva.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Insimbi ishaya ingalo kanzima
- Lokho okubonayo
- Ngesikhathi sokubamba okuphezulu, umzimba wensimbi uwela esihlakaleni, okubangela ukushaqeka kanye nemihuzuko.
- Imbangela engaba khona
- Isikhathi sokushwiba kumbuthano omkhulu noma ukufaka isandla esibambeni sibambezelekile.
- Indlela yokulungisa
- Prakthiza ukudonsa okuphezulu okulandelwa ukubhoboza isibhakela phezulu ngensimbi elula.
Phakamisa insimbi ngezingalo zakho
- Lokho okubonayo
- Ama-Biceps namahlombe ayakhathala kuqala, akukho velocity ye-hip extension.
- Imbangela engaba khona
- Ukuntuleka kokubuyela emuva kanye nokushayela komzimba okuphansi.
- Indlela yokulungisa
- Buyela ekujikeni ngesandla esisodwa bese ubeka izingalo zakho njengentambo bese uphakamisa insimbi nge-glutes yakho.
Ihoxisiwe kusuka phezulu
- Lokho okubonayo
- Izimbambo ziyaphakanyiswa futhi insimbi ibekwe ngemuva maphakathi nonyawo.
- Imbangela engaba khona
- Isisindo sidlula ukuhamba kwehlombe noma ububanzi bokuzinza obuyisisekelo.
- Indlela yokulungisa
- Yehlisa izimbambo zakho bese uzilolongela ukubamba phezulu ngensimbi elula. Yeka uma kwenzeka ubuhlungu.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukwenyuka kwesisindo nesivinini
Khulisa isisindo kancane kancane noma ukhuphule isivinini sokunyakaza ngenkathi ugcina ukuma okulungile.
Ukusebenza okuqhubekayo (okuyinkimbinkimbi)
Hlanganisa nokunye ukunyakaza ukuze uqinise ukukhuthazela kwenhliziyo nokuqina kwemisipha ngasikhathi sinye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngamasethi wamakhono wokuphindaphinda okungu-3-5 ohlangothini ngalunye futhi ukhuphule ama-reps kuphela uma konke okubambile kuthulile. Yima ngokushesha uma ukungqubuzana kwesandla nokuvala ihlombe kuba kubi kakhulu.
Imvamisa
1-2 izikhathi ngesonto
Ukukhathala okuphezulu kwesistimu yezinzwa, ngakho-ke vumela isikhathi esanele sokululama.
Ivolumu
3~5 amasethi, 3~6 izikhathi
Ukuphindaphinda okuphansi kunconywa ukuthi kugxile ekugcineni ukunyakaza kwekhwalithi nokuqhuma.
- Uma ukhathala futhi ulahlekelwa ukuma kwakho, qeda isethi ngokushesha.
- Vikela umgogodla wakho ngokugcina ukucindezela kwesisu ngokuphefumula okunamandla.
Imibuzo evame ukubuzwa
Ingabe kufanele ngifunde ukushwibeka kwe-kettlebell kuqala?
Yebo. Ukushwibeka kwesandla esisodwa okuzinzile kanye ne-hip hinge kuyisisekelo sokudala ukusheshisa nokwehla okuphephile ekuhlwithweni.
Uma wehla, ingabe uyiphonsa phakathi kwemilenze yakho?
Kulula ukuyilawula ngokuzungeza kuqala insimbi phezulu, eduze nomzimba wakho, uyehlise iye ezingeni lesifuba, bese uyibamba ngehinji ngenkathi welula izingalo zakho.
