Kettlebell Windmills yemhepo yakadzoka
Vanhu vazhinji vanofarira kudzidziswa ne kettlebells pamusana pekuenzanisa kwakasiyana-siyana kwesimba, simba, kutsungirira, kugadzirisa, uye kufamba kune zvingagadzirwa kuburikidza nekudzidziswa kwakasiyana uye kwakasiyana navo.
Kunyange zvazvo chiri chimiro chekutonga kuziva kuti chii chinonyanya kukosha - simba, kutsungirira, kuenzanisa , kuumbwa kwemuviri, kuchinja , simba kana chimwe chinhu, kune chimiro chechimiro chekuti munhu anenge akura (izwi rakanaka rekukwegura) kusununguka kusina kusununguka iri nyore uye isina rusununguko inowedzera kukosha.
Asiwo, achiri muduku, ane hutano uye akakuvadza-pasina, unhu hwakadai swesimba uye simba zvinonyanya kukoshesa zvirongwa zvekuvhiya, inongova nguva yenguva isati yasvika munhu anowanzoita kuti ave nechinangwa chakanyanya chekufamba uye kufamba mune muviri usina kurwadziwa.
Mashoko akanaka ndeokuti kettlebells inoshamisa kune inoita unhu hwakawanda uye kusiyana nemapurogiramu anotarisa pamusoro pekusimudza zvakasimba sekutanga kwepakati, vanokweretesa zvakanaka pakuwedzera kuchinja, kufamba, uye nyore-ye-kufamba.
Chimwe chezvinhu zvakanakisisa zvedzidzo zvekuwedzera kwekufamba nekugadzirisa uye kushandura hutano hwakanaka, marwadzo asina kusununguka pasi ndeye Kettlebell Windmill.
Iyo mhepo inogadzirisa panguva imwechete inoshandisa midsection uye lateral hip uye inovandudza kugadzikana uye simba panzvimbo yepamusoro, pamwe nekuwedzera muviri wose kuchinja. I kettlebell Windmill ine zvimwe zvakafanana neYouga Triangle posture asi inowedzera kusimba kwakasimba kumapfudzi.
Shandisa gwaro iri kuti udzidze Kettlebell Windmill muzvikamu kuti uve nechokwadi chemafomu akanaka uye kuchengeteka.
Chiitiko chinogona kuva zvigunwe-zvakasungirirwa kune rumwe rutivi kana zvigunwe zvinotarisana mberi.
Zvigunwe-Mhepo Yakatsamwa
Netsoka dzinotarisa mberi uye nepamapapiro akaparadzaniswa, pivot pazvitsitsinho kuruboshwe kune anenge 45 degrees. Rutsoka rweruboshwe ikozvino rutsoka rwerutso uye kurudyi ndeyeri rutsoka.
Ita ruoko rworudyi pamusoro ne biceps kugunzva nzeve yako uye shandura ruoko rworuboshwe mberi nechokuruboshwe kuruoko rworuboshwe. Muviri wehupenyu unoshandiswa kusvika kumashure (kurudyi) gumbo uye shandisa simba rako rejecha rekupedzisira kumadivi.
Usatungamirire kumutsoka wokutanga pane chero chikamu chekufamba. Tarisa kumusoro kwepamusoro uye uchinje rutivi rwako rwepamusoro kuruoko kusvikira iwe uchinzwa chipfuva chako chakasimudzwa uye chakatarisana kumusoro.
Zvigunwe-Pamberi Mamiriro
Tanga nemakumbo ako akatarisa mberi uye mapepa akaparadzanisa. Ita kuti muviri wako uremuke zvakananga pamusoro pepakati pebato rako rekutsigira. Muviri wepamusoro uchange uchitenderera kuti uwane chikwereti chechechi yakagadzika yehudyu muzvigunwe zviri mberi zvigaro (zvichienzaniswa nemafungiro emakumbo).
Edza zvose zviri zviviri zvakagadziriswa uye zvigunwe-zvigaro zvekutungamira kuti uone kuti mamiriro api anonzwa akanakidzwa newe.
Windmill Kugadzirira
Tora tambo, kubatidzira bhenhire, kana kusungira pamagumo ose. Tora zvaunofunga zvakasununguka neruoko rumwe rune ruoko rumwe rutivi pasi uye tambo, bhanhire, kana kuti kusunga kumashure. Inzwa tambo, tsvimbo kana bhandi kuzarura chifuva chako uye kusimbisa shisa yako nekuiisa pamwe chete shure kwako. Ramba uine mafungiro aya akazorora uye akachengetedza mukati mehuwandu hwakazara hwokufamba.
Nebhokisi rakashama uye rakatarisana kumusoro, inhale apo iwe unodzingirira chiuno chinotevera kumativi uye chidonha pasi nechose pasi kuti udzikise muviri wako wepamusoro pasi. Dzokera kunzvimbo yekutangira nekusimudza kuburikidza nekukwevera nechimberi chekare uye pamwe chete nekukwevera nechokusimudza. Kutanga tanga maitiro uye kuenzanirana ne drill iyi uye gara uchigadzirisa kurongedza iwe paunowedzera kettlebell muruoko rwako rwepamusoro.
Mazano Anokosha Ekuyeuka
- Kuchengeta pachiuno, kwete pachiuno kana pasi
- Chengeta maoko akavharidzirwa muchengeti refudzi nekutambisa maronda emakumbo uye achivharidzira scapulae (mapepa epafudzi) pamwe chete
- Chengetedza ribcage yakazaruka nekuwedzerwa
- Maziso anotarisa pa kettlebell
- Chengetedza gumbo rekumusoro zvakarurama uye rinorema-rinotakura (rutsoka rutsoka runogona kupeta zvishoma)
- Teerera ruoko rwakaderera pamwe mukati mukati memutsoka wepamberi; usambosvika kuruoko rwakaisa pasi kunze kwebato rako rekutsigira