TURKISH GET-UP
I-Turkish Get-Up ayiwona umsebenzi osheshayo one-kettlebell, kodwa iwumsebenzi womzimba ogcwele oxhumanisa ngokunembile izinguquko eziyisithupha kuyilapho kuzinzisa izingalo ezingaphezulu ziqondile.
Ukuvuka kwaseTurkey kuqala endaweni elele ngokusekelwa indololwane, ukusekela isandla, ukuphakamisa inqulu, ukushanela umlenze, nokuguqa uhhafu, bese uyasukuma futhi ubuya ngendlela efanayo. Ngesinyathelo ngasinye, i-kettlebell kufanele ibekwe emahlombe akho, futhi ukubuka kwakho kanye nephoyinti lokusekela kuzoshintsha. Ekuqaleni, funda ukuhlukanisa ukunyakaza ngezicathulo zakho noma izibhakela ezingenalutho phezulu, bese ulawula zombili izikhombisi-ndlela bese usebenzisa i-kettlebell elula kakhulu.
- Imisipha eyinhloko
- Ukuxhumanisa Umzimba Ogcwele, Ingqikithi, i-Deltoids
- Imisipha esekelayo
- I-gluteus, i-quadriceps, i-serratus yangaphambili, i-rotator cuff
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Isinyathelo ngesinyathelo ukusuka ekulale phansi uye endaweni yokuma
Ngingaqala ngama-kettlebells?
Okokuqala, sebenzisa isibhakela sakho esingenalutho noma isicathulo ukuze ufunde ukuhleleka nokuhlela phezulu. Bese uqhubeka ngensimbi elula kakhulu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuphakamisa i-Kettlebell Ngokuphepha ngeRoll ukuze uyicindezele
Lala ngohlangothi, ubambe insimbi ngezandla zombili bese uyigoqa ibheke emhlane wakho. Ngemva kokucindezela ngengalo yakho esebenzayo, qondisa indololwane yakho bese ubeka isihlakala sakho, indololwane, nehlombe liqonde.
- 2
I-Torso imile ibambelele ngendololwane nesandla
Phusha phansi ngonyawo lwakho lokusebenza bese ugoqa ngendololwane yakho ephambene, bese uyisekela ngesandla sakho. Gcina i-kettlebell ikhombe ophahleni.
- 3
Phakamisa i-pelvis bese ushanela imilenze emuva
Cindezela unyawo lwakho lokusekela nesandla phansi ukuze uphakamise i-pelvis yakho, bese uthumela umlenze wakho owandisiwe ngaphansi komzimba wakho bese ubeka idolo lakho kuwo. Dala unxantathu ozinzile wokusekela phakathi kwezandla zakho namadolo.
- 4
Ukusukuma ukusuka kuhhafu ukuguqa nokubuya ngokulandelana
Phakamisa umzimba wakho ukuze uguqe uhhafu, bese usukuma ngonyawo lwakho lwangaphambili. Hlola ibhalansi yakho phezulu bese ubuyela kancane kancane emaphashini, ekusekeleni isandla, ekushaneleni imilenze, nasekusekeleni indololwane.
OWN THE OVERHEAD
Ama-kettlebell kumele apakishwe ngokuqinile emahlombe ngaphambi kwanoma yiluphi ushintsho.
Uma insimbi ichezuka ngaphambili noma ngemuva komzimba wakho, unganyakazi uye esinyathelweni esilandelayo. Buyisela isihlakala sakho, indololwane, nehlombe endaweni eqondile ngangokunokwenzeka.
Ekuqaleni, ukuzijwayeza ukubeka isicathulo sakho esibhakeleni esingenalutho futhi ungasilahli kuyimpendulo enhle.
Iphuzu elibalulekile: Cabangela ukuzama njengamanje: “Layisha amalunga ngaphansi kwensimbi, phumuza igxathu elilodwa ngesikhathi.”
REVERSE THE PATH
Uma wehla, gibela amaphuzu afanayo okusekela njengalapho ukhuphuka, ngokulandelana.
Uma ugxuma usuka phezulu uye phansi, ulahlekelwa isikhundla sakho sezandla namadolo. Hlola ukuguqa kwengxenye ngayinye, ukusekela isandla, nokushanela imilenze.
Ukumisa isekhondi elingu-1 esinyathelweni ngasinye kwenza kube lula ukubona amaphutha okuqondanisa kanye nokunyakaziswa kwensimbi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Insimbi itshekela emuva naphambili phezu kwehlombe
- Lokho okubonayo
- Izingalo azihambisani, izihlakala namahlombe ayavevezela.
- Imbangela engaba khona
- Isisindo esinzima noma inguquko esheshayo.
- Indlela yokulungisa
- Buyela ngokushesha endaweni yokusekela yangaphambilini bese wehlela ezicathulweni noma insimbi elula.
I-pelvis iwela phansi ngesikhathi sokushanela umlenze
- Lokho okubonayo
- Imilenze ilenga ezandleni namadolo awekho ngaphansi komzimba.
- Imbangela engaba khona
- Ukuphakanyiswa kwe-hip okuphansi noma ukusekela okuncane okuphakathi kwesandla nonyawo.
- Indlela yokulungisa
- Phakamisa i-pelvis yakho ngokugcwele futhi ubeke imilenze yakho kusiyingi esibanzi.
Yeqa ukulandelana kokwehla
- Lokho okubonayo
- Ukuhlala phansi ngokushesha kusuka endaweni yokuma futhi insimbi iyaqhaqhazela.
- Imbangela engaba khona
- Indlela ebuyela emuva ayizange yenziwe ngokwehlukana.
- Indlela yokulungisa
- Ngezandla ezingenalutho, vele ume endaweni ngayinye yokusekela bese uphinda uchungechunge olwehlayo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umthwalo owandayo namandla
Khulisa ukuqina ngokukhuphula isisindo kancane kancane noma unciphise izikhathi zokuphumula.
Indlela Yokuziphatha Ehlukile Eyinkimbinkimbi
Khulisa izinga lobunzima ngokulihlanganisa nezinye izivivinyo noma ngokungeza izindawo ezingazinzile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Bamba ngekhanda ukulandelana kokubili ngezicathulo zakho noma ngesandla samahhala, bese usebenzisa ukuphindaphinda okuphansi. Ungaphindi amasu ngenkathi ukhathele noma uwenze emjahweni ophikisana nesikhathi.
Imvamisa
2-3 izikhathi ngesonto
Yibeke ngokufanele emzimbeni wakho wonke noma endaweni efanele.
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
Ingabe kufanele ngiqhubeke ngibuka ama-kettlebells?
Kungcono ukubheka insimbi engxenyeni yokuqamba amanga/esekelwe ngesandla, futhi lapho uguqa ngamadolo uyingxenye nokuma, ungashintshela ekubhekeni phambili. Beka phambili ukuzinza.
Zingaki izikhathi ezanele ngesikhathi?
Njengoba lokhu kuwumsebenzi wobuchwepheshe, ukuphindaphinda oku-1 kuya koku-3 okuphelele ohlangothini ngalunye kuvame ukukwanele. Qeda ngaphambi kokuthi ukukhathala kukukhiphe ohlelweni.
