KETTLEBELL SWING
I-Kettlebell swing akuyona i-squat lapho insimbi iphakanyiswa khona ngezingalo, kodwa i-ballistic hip hinge lapho insimbi iphakanyiselwa phambili ngokunwetshwa ngokushesha kwe-pelvis.
Khuphuka i-kettlebell phakathi kwemilenze yakho futhi uqondise izinqe zakho ngokuqhumayo ukuze insimbi intante phambili njenge-pendulum. Ukugwaza ngamadolo akho egobe ngokujulile noma ubambe insimbi ngamahlombe kunciphisa ukunwebeka kwe-hamstring kanye ne-glute drive. Funda ama-deadlifts e-kettlebell kanye nokuhamba ngezinyawo kuqala, bese uqala ngokushwibeka kwe-Russian, lapho insimbi iphakama ngokwemvelo ifinyelele ukuphakama kwesifuba.
- Imisipha eyinhloko
- Gluteus maximus · Hamstrings
- Imisipha esekelayo
- I-Erector spinae, i-latissimus dorsi, isisu, umphambili
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-hip hinge eqhumayo
Ingabe ngidinga ukuphakamisa insimbi ngaphezu kwekhanda lami?
No. Ku-swing yaseRussia, ukuphakama kwemvelo kuya ekuphakameni kwesifuba kuvame ukwanele. Ungaphoqi ukuphakama ngezingalo zakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukufinyelela kwe-Hip hinge ku-kettlebell phambi kwezinyawo
Beka izinyawo zakho ngobubanzi bamahlombe ngokuhlukana futhi insimbi icishe ibe yifithi elilodwa phambi kwakho. Thumela i-pelvis yakho emuva, bamba isibambo ngazo zombili izandla, bese uqinisa amakhwapha akho.
- 2
Khuphuka insimbi phakathi kwemilenze yakho
Tshekisa insimbi emuva bese uyidonsela phezulu phakathi kwemilenze yakho njenge-snap yebhola. Qinisekisa ukuthi izihlakala zakho zidlula eduze kwamathanga akho angaphakathi futhi insimbi ayiweli ngaphansi kwamadolo akho.
- 3
Lungisa ngokushesha i-pelvis ukuze uphakamise insimbi
Phushela izinyawo zakho phansi bese ume uqonde, ucindezela i-glute yakho. Izingalo ziqondisa insimbi njengentambo futhi ungayiphakamisi ngamahlombe.
- 4
Thola insimbi, ihinge futhi upake ngokuphepha
Buyisela i-pelvis yakho njengoba insimbi yehla futhi izingalo zakho zisondela eduze nomzimba wakho. Ukuze uthole ukuphindaphinda kokugcina, faka insimbi phakathi kwemilenze yakho bese uyibuyisela endaweni yayo yasekuqaleni phambi kwezinyawo zakho.
HINGE, DON'T SQUAT
Insimbi ishesha ukusuka kuhinji ye-hip egoqa emuva, hhayi i-squat ehlala phansi
Lapho ama-shins aya phambili kakhulu futhi i-pelvis yehla, indlela yensimbi iyehla. Thumela ama-hips akho odongeni olungemuva ukuze udale ukungezwani kwe-hamstring.
Insimbi idlula ijule eduze kwe-groin futhi incike ngesikhathi lapho ingalo ithinta ithanga.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: “Khuphuka insimbi ubuye futhi ukhiye okhalo lwakho ngokushesha.”
LET THE BELL FLOAT
Ukuphakama okuphezulu kuwumphumela wamandla enyonga, hhayi izingalo
Ngemva kokwelula ama-glutes akho, vumela insimbi intante ngokwemvelo iye ezingeni lesifuba. Ungagobi izindololwane zakho noma uphakamise amahlombe akho.
Phezulu, umzimba wakho uqondile njengepulanga futhi umhlane wakho ophansi awutsheki emuva.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Hlala phansi njenge-squat
- Lokho okubonayo
- Amadolo aya phambili kakhulu futhi insimbi idlula phansi futhi isondele phansi.
- Imbangela engaba khona
- Ngithole insimbi eguqe ngamadolo esikhundleni sehinji yenyonga.
- Indlela yokulungisa
- Buyela ku-deadlift ye-kettlebell kanye nehinge yokuthinta odongeni ukuze uzilolonge ukuhambisa ingemuva le-pelvis yakho.
Phakamisa insimbi ngezingalo namahlombe akho
- Lokho okubonayo
- Izindololwane zigobile, amahlombe ayanyuswa, futhi izingalo ziyakhathala kuqala.
- Imbangela engaba khona
- Isivinini esinganele sokunwetshwa kwe-pelvic noma ukuphakama kwensimbi ephoqelelwe.
- Indlela yokulungisa
- Yehlisa ukuphakama kwensimbi, gcina izingalo zakho njengezintambo ezinde, futhi usebenzise izinqamuleli ze-glute kuphela.
Hlala okhalweni phezulu
- Lokho okubonayo
- Izimbambo ziyaphakanyiswa futhi i-pelvis iphushwa phambili, ibeka ingcindezi emhlane ongezansi.
- Imbangela engaba khona
- I-Hip lock elandelwa isandiso se-lumbar ingeza ububanzi.
- Indlela yokulungisa
- Phezulu, cindezela ama-glute akho kanye ne-abs ndawonye ukuze ulethe umzimba wakho endaweni eqondile yepulangwe.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umthwalo owandayo namandla
Khulisa ukuqina ngokukhuphula isisindo kancane kancane noma unciphise izikhathi zokuphumula.
Indlela yokuziphatha eyinkimbinkimbi
Khulisa izinga lobunzima ngokulihlanganisa nezinye izivivinyo noma ngokungeza izindawo ezingazinzile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa amasethi amafushane nokuphumula okuningi kuze kube yilapho indlela yakho izinza. Ngezinzuzo ze-cardiorespiratory, ukuhamba ngezinyawo, ihinge, nepaki kufanele kufane ekuphindaphindweni ngakunye ngaphambi kokwandisa ukukhathala.
Imvamisa
2-3 izikhathi ngesonto
Yibeke ngokufanele emzimbeni wakho wonke noma enkambweni ethile yendawo.
Ivolumu
3~5 amasethi, 8~15 izikhathi
Lungisa inani lama-reps futhi usethe ngokuya ngezinhloso zakho.
- Hlala ubeke ukuphepha kuqala futhi ulalele ubuhlungu bakho obuhlangene.
- Yenza wonke umsebenzi ngaphakathi kwendawo yokulawula kwakho.
Imibuzo evame ukubuzwa
Ugoba kangakanani amadolo akho ekujikeni?
Goba ngokwanele ukuvumela i-hip hinge. Ama-shins aqondile futhi i-pelvis ngokuyinhloko ihlehliselwe emuva.
Kungani ngiyizwa emhlane wami ophansi?
Isikhathi sehinge singase sephuze noma ukhalo lutshekele phezulu. Yehlisa insimbi futhi uzijwayeze ama-deadlifts bese ukhuphuka udlula futhi.
