Zvinogara zvakanaka here kugara pasi pabasa? Apo zvinouya kettlebell kudzidzira , dzimwe nguva kugara pasi kunogona kukusimbisa iwe. Sei zvakadaro?
The Kettlebell Chair Press ndiyo inobudirira yepamusoro yemuviri simba nekutsungirira musununguri, iyo inoda kuti kuve nekubatanidzwa kwepamusoro kwemuviri kunze kweKutenderera Kwenyika.
Mumiririri Mutsva, makumbo anopa humwe hugadzikane.
Inosanganisira zvimwe zvemuviri wose mukuzadzisa kusimudza. The Kettlebell Chair Press inoda humwe humwe huno hwakasimba kuburikidza nekubvisa makumbo kunze kwekufamba, zvichida kuti mitezo yepamusoro yemuviri ishande zvakaoma kuitira kutakura mutoro.
Gadzirira
Kuti uite Kettlebell Chair Press, simira makumbo mashomanana pamberi pebhokisi rakasimba kana bhenji Uchenese kettlebells mbiri dzehutano hwakafanana muchipfuva chako kupinda muRack. Zvadaro dzokera kumabhokisi ugare pasi pamusoro payo, uchengete tsoka dzakasimwa zvakasimba pasi uye muviri wepamusoro zvakakwana zvakakwana.
Bhokisi rakasimudzwa, mapepa anokwidzwa uye pasi. Iva nechokwadi kuti bhokisi kana bhenji rakasarudzwa risina kutsigirwa shure, izvo zvinoita kuti miitiro isvike. Pasina kutsigirwa shure, iwe unofanirwa kuumba ugadzikane hwako pachako kuburikidza nekuchengetedza mamiriro akakodzera.
Kuitwa
Kubva munzvimbo iyi yakasimba yekutanga, shandisa zvose kettlebells kumusoro kusvikira maoko ashandiswa zvakakwana munzvimbo yeClockout.
Tora kufema kwakakwana paunenge wakabata panzvimbo yakakwirira, zvino tamisa musoro wako nemapfudzi zvakare zvishoma apo kettlebells inowira pasi muchipfuva nekunyedza exhale. Icho chinhu chimwezve kudzokorora.
Kuzadza zvimwezve kudzokorora kusvikira wapera, zvino simuka uende matanho mashomanana mberi usati waderedza kettlebell kusvika pasi.
Kupisa
Kuti uwane ruzivo rwakakwana, gadzirisa kufema kwako nekufamba.
- Kutanga kubva paRack nzvimbo, tora yakadzika mukati mudumbu rako, zvino shandisai sezvamunomanikidza mbabvu yako uye thoracic yepine pasi, sekutakura tsime.
- Nenguva isipi tevera izvi zvinokurudzirwa nekukurumidza kuwedzera, kufungidzira sezvo bhokisi rako "rinogumbusa" kettlebells kumusoro.
- Pedzisa Mushandirapamwe nesimba rakasimba mu Lockout.
- Tora kufema kwakakwana (imwe yakadzika inhale uye imwe exhale) paunenge uchigara muClove, usati wanyatsoputika sekettlebells ichidzokera pasi muRack position.
- Tora imwe kana mimwe mhepo inoputika muChigaro cheRack pamberi peChishanu inotevera.
Chigaro chechigaro ndeimwe nzira yakasiyana yekuisa kushanduka mu kettlebell yako yekushanda uye inoita muviri wakanakisisa wekugadzirisa muviri unoenderana zvakanaka mune chero chirongwa. Inogona kuitwa ne kettlebell imwechete, kupinza imwe ruoko panguva imwe, kana ne kettlebells mbiri sezvinotsanangurwa pamusoro apa.
Dzidzira Mazano
- Chengetedza hutano hwehuviri huripo panguva yekusimudzira kupfurikidza nekudzvinyirira kubata, mimba nemaruva. Uyu muviri wakanyanyisa unonzi irradiation uye unoshandiswa mukusimudza zvakasimba kuderedza kuitika kwemisungo inoshandiswa kuburikidza nekuderedza mitsipa yakavapoteredza.
- Chengetedza "ruoko rwakasungirirwa" uye kubatana kwebhandi pamapfudzi nekugadzirisa masikati pasi pearmpits. Nokunyora maoko mumaoko aya ekumusoro kwemashure, inotanga kuita basa rinosimudzira uye rinoderedza mapepa.
- Chinangwa chokutanga chekudzoka kwakasimba, chengetedza reps pasi mumatatu kusvika kune mashanu ekudzokorora kwepamusoro kune imwe kusvika kune mashanu. Kana uchinge wapedza kugadzirisa 5 setsva ye 5 reps nefomu rakanaka (pasina mafambiro akasiyana-siyana), wedzera kana kudzokorora kwega yega kana kuyerwa kunoshandiswa.
Zvikanganiso Zvakajairika Zvokudzivisa
Heano zvimwe zvezvikanganiso zvinowanzoitika kuti udzivise paunenge uchiita sachigaro Press:
- Usatsigire shure munguva yezvinobudisa. Pane kudaro, chengetedza musana wako wakarurama uye mimba yakasimba uye 'yakashongedzwa', sekunge iwe uri kugadzirira kunyorera chikwata mumatumbo.
- Dzivisa kuchinja mahudyu ako kuno rumwe rutivi kana rumwe. Pane kudaro, chengetedza tsoka mbiri dziri pasi, uye zvose zviuno zvakasungwa kusvika mberi kwekamuri uye mimba dzomira dzakasimba.
- Shingairira kuvandudza kukanganisa kwenyika, iyo ndiyo misiyano musimba nekutsungirira kubva pane simba risina simba, risingaenzaniswi nekusimba, simba guru. Nzira yakanakisisa yekunatsiridza kukanganisa uku kwemazana maviri ndeyokudzidzisa kushanda kweSachigaro Press, kuisa ruoko rumwe panguva. Iwe unogona kuita imwe yakagadzirirwa kana maviri pane zvisiri simba rinokurudzira kuti uwedzere kuenzana kwemazuva.
Nokuda kwekushanda kwako kweKettlebell Press, itai chigaro uye itai Chechi Press pane.