KETTLEBELL WINDMILL
I-windmill ye-kettlebell ayisona isandiso eseceleni lapho isandla esiphansi sithinta khona phansi, kodwa iyihinji yenyonga ezungezayo ezinzisa ingalo engaphezulu futhi ithumele i-pelvis eceleni nangemuva.
I-windmill, ehlanganisa ukubamba i-kettlebell ngaphezulu ngengalo eyodwa nokwehlisa isandla esiphambene ukuya ngaphakathi komlenze, kanyekanye idinga ukuzinza kwehlombe, i-hip hinge kanye nokuzungezisa umzimba. Ngaphambi kokuphakamisa izinsimbi, udinga ukufunda i-engeli yonyawo kanye nokunyakaza kwe-hip izingalo zakho ziqondile ngaphandle kwe-kettlebell. Ukujula kwesandla esingaphansi kubaluleke kakhulu kunokujula kwengalo engaphezulu nehlombe elingezansi, nengalo engaphezulu nehlombe elingezansi kupakishwe eduze nokuma kanye nobubanzi obuntofontofo bomhlane ophansi kukhethwa.
- Imisipha eyinhloko
- Ama-Oblique, i-gluteus medius, ama-hamstrings
- Imisipha esekelayo
- I-Deltoid, i-rotator cuff, i-gluteus maximus, i-adductor
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- I-hip hinge engaphezulu ilungisiwe futhi yazungeza
Ingabe isandla esiphansi kufanele sithinte phansi?
Cha. Ubude be-shin noma idolo nakho kwanele ukugcina isitaki sehlombe kanye nehinge ye-pelvic.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ivikela ngokuvikelekile insimbi engasindi ngaphezulu
Hlanza i-kettlebell bese ucindezela noma usize ukuyiphakamisa ngaphezu kwekhanda lakho. Gcina izindololwane zakho ziqondile, izihlakala zakho zingathathi hlangothi, namahlombe akho aqinile futhi ekude nezindlebe zakho.
- 2
Qondanisa izinyawo zombili nesiqondiso se-pelvis
Jikisa izinyawo zombili ohlangothini olungaphethe i-kettlebell cishe amadigri angama-30 kuye kwangama-45. Umlenze oseceleni kwengalo ephakanyisiwe uqondile futhi idolo eliphambene ligobe kahle.
- 3
Hinge ngokuhambisa i-pelvis ngasengalweni ephakanyisiwe
Bheka insimbi bese uphushela i-pelvis yakho emuva ngasengalweni yakho ephakanyisiwe. Isandla esiphansi siya phansi ngaphakathi komlenze ophambene futhi isifuba sivuleka eceleni.
- 4
Buyela ngokucindezela i-pelvis ngaphansi kwezingalo ezingenhla
Yima ngokusebenzisa i-glutes yakho nama-hamstrings ukuletha i-pelvis yakho phambili, ugcine isitaki sehlombe kanye nokucindezela konyawo. Ngemva kokuma ngokugcwele, yehlisa ngokuphephile i-kettlebell endaweni yokubeka.
HINGE SIDEWAYS
Esikhundleni sokugoba, susa i-pelvis yakho engalweni yakho ukuze udale isikhala.
Ukumane ugobe i-torso yakho eceleni kubeka ingcindezi emhlane wakho ophansi futhi kunciphisa ukunyakaza kwe-hip. Cabanga ngezinqulu zakho zibheke odongeni olungemuva.
Isandla esingaphansi akusona ithagethi yokujula, kodwa yinkomba kuphela ngaphakathi komlenze.
Iphuzu elibalulekile: Caba ukuzama ngaso leso sikhathi: “Beka amahlombe akho ngaphansi kwensimbi bese uthumela i-pelvis yakho phambili naphambili.”
STACK THE SHOULDERS
Ama-kettlebell kufanele apakishwe ngokuqondile ngaphezu kwamalunga ehlombe
I-torque yamahlombe iyanda njengoba insimbi iya phambili noma ngemuva komzimba. Gcina isihlakala sakho esingaphezulu, indololwane, ihlombe nehlombe elingezansi eduze komugqa owodwa.
Uma unenkinga yokubona noma ubuhlungu bentamo, sebenzisa umthwalo omncane ongadingi ukuthi ubheke insimbi kodwa ongabangeli ukuthi ulahlekelwe ukuma kwengalo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Goba okhalweni ukuze uthinte phansi ngezandla zakho ezingezansi.
- Lokho okubonayo
- I-pelvis ayinyakazi futhi i-torso kuphela egobe eceleni.
- Imbangela engaba khona
- Ukujula kwesandla okuqondisiwe kunehinge le-hip.
- Indlela yokulungisa
- Yehlisa ububanzi futhi wehlise izandla zakho ezingezansi kuphela ezinqeni zakho ukuze ufunde ukunyakaza kwe-pelvic kuqala.
I-kettlebell icishiwe ngaphambi kwehlombe
- Lokho okubonayo
- Izingalo ziyatsheka futhi zidale ingcindezi enkulu ngaphambili ehlombe.
- Imbangela engaba khona
- Isitaki samahlombe sigoqiwe noma sikhuluphele.
- Indlela yokulungisa
- Zilolonge ngaphandle kwensimbi noma sebenzisa insimbi elula ukuze ugcine izihlakala, izindololwane, namahlombe akho eseduze nokuma mpo.
Goba ngokujulile amadolo womabili
- Lokho okubonayo
- Njenge-squat, i-pelvis iyehla futhi ukungezwani kwe-hamstring kuyanyamalala.
- Imbangela engaba khona
- I-Hip hinge ne-foot angle akudaliwe ngokwanele.
- Indlela yokulungisa
- Kalingene ukuqondisa umlenze ohlangothini lwengalo yakho ephakanyisiwe bese uzijwayeza ukuthumela i-pelvis yakho eceleni nangemuva.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
i-windmill yomzimba engenalutho
Funda ama-engeli ezinyawo nokunyakaza kwe-pelvic.
Imishini yomoya yokulayisha phansi
Prakthiza ihinge ngokubamba insimbi elula esandleni sakho esingezansi.
Umshini womoya ongenalutho ongaphezulu
Bheka isitaki sehlombe ngesandla esingenalutho.
I-Kettlebell Windmill Ekhanyayo
Engeza umthwalo lapho konke ukuqondanisa kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Lokhu ukuvivinya umzimba okudinga ikhono elikhulu nokunyakaza kunamandla. Ngemuva kokufudumala, sebenzisa ama-reps aphansi ngensimbi elula futhi uqhathanise ububanzi bakho kwesokunxele nakwesokudla.
Bala
3–8 izikhathi ngayinye
Yehla imizuzwana emi-3, gcina isitaki sehlombe
Setha
2–4 imisa ngayinye
60–120 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
1-3 izikhathi ngeviki
Cabangela ukululama kwehlombe nomsipha
- Khulisa ukujula kancane uma isitaki sehlombe kanye ne-hip hinge kugcinwa.
- Uma uhlangabezana nokugoba okuseceleni kokhalo, ukuhlukaniswa nensimbi, noma ukucindezela kwehlombe, yehlisa ngokushesha umthwalo nobubanzi.
- Ayisebenzisi ukuthinta okuphansi njengombandela wenqubekelaphambili.
Imibuzo evame ukubuzwa
Imuphi umlenze owandisayo?
Imvamisa, umlenze osohlangothini olufanayo nengalo ephethe i-kettlebell uqondile futhi elinye idolo ligobile kancane.
Ingabe i-Kettlebell kufanele uyibone?
Ukubuka insimbi kuzokusiza ukuthi unqume indawo ekuyo, kodwa uma intamo yakho ingakhululekile, ungalungisa ukubuka kwakho. Kuzo zonke izimo, imithwalo elula namahlombe azinzile iza kuqala.
