Izvo zvinokudzwa, kana hutendere hwenheyo, ndezvokuti zvinopfuura kubata bhandi rako kana kukwezva mumwe wako. Makumbo acho ane misumbu mitatu inoshanda pamwe chete: gluteus maximal, gluteus medial, uye gluteus minimus muscle.
Iyo glutes inoumba chikamu chakakosha chechina chakakoshesa "chitubu chakasvibirira," iyo inosanganisirawo nyundo mumashure emakumbo, kuderedza misumbu yakadzoka uye mamwe misi miviri yechipfuva chemuviri.
Aya maitiro emaketani ekupedzisira akashanda mukuwirirana anobatsira kuchengetedza utano hwakanaka, hwakanaka uye hunobatanidzana mukuenzanisa muviri pamwe nechepamusoro (mune imwe nzvimbo) uye simba (dzakawanda ndege dzinofamba). Uyezve, kuva nekuguma kwakasimba kwemashure kunokosha kuti uchengetedze utano hwakanaka, husina marwadzo mushure.
Mirayiridzo
Basa rinoratidzika asi rinobudirira panguva imwechete kusimbisa uye kutinha misungo yepamusoro uye kuvandudza hutengo ndeye kettlebell imwe yemhemberero yekufa.
- Isa kettlebell pasi pasi pamberi pako
- Simira kune rimwe gumbo nemakumbo akamira zvakananga (hapana kukotama mumabvi) uye rimwe gumbo rakakotama kuitira kuti rutsoka ruve pasi; kana pane imwe nguva panguva yekudzidzira iwe unotanga kukanganisa kururamisa, ingobata chikamu chisina kusununguka zvishoma kusvika pasi kuti udzoke zvakare
- Nemaoko ako akarembera pasi pamberi pako, peta pachiuno nekusundira shure nehudyu (sekunge kuti uri kuda kugara pachigaro) nekubvumira muviri wako wekumusoro kuti uende mberi
- Chengetedza rutsigiro (kuenzanisa) gumbo rakarurama kana kuti kubvumira zvishoma, zvinyoro zvinyoro pamabvi
- Ramba uchipfuurira mberi kusvikira minwe yako ichienda kettlebell, ipapo tora mubati nekuvhara minwe yako akaipoteredza
- Pedzisa kufamba kwako nekukwevera nemisungo yekumucheto kwomuviri wako-iyo minda ye hamstrings nemasitete
- Rimwe gumbo rakapera rinopera kana muviri wako wakakwana zvakakwana uye gumbo rekutsigira rinowedzera zvakakwana. Iva nechokwadi chekupedzisa huwandu hwakazara hwekufambisa nekusungirira zviuno zvako mberi kwepamusoro pese kufamba, kuitira kuti misungo yako yakasimba isimba
- Tora kambomira pfupi kuti uve nechokwadi chokuti une huzere hwakakwana hwehuwandu hwako, uye udzikise KB kuti udzoke pasi pasi pasi pekutonga
Tanga nekudzokorora shanu negumbo rimwe nerimwe nechiedza kuti uenzanise mutoro, uye zvishoma nezvishoma kuwedzera kutanga nhamba yeeseri.
Mazano
Murairo wakanaka wegumbo ndeyekuita zvishanu zvishanu zvekudzokorora rimwe nerimwe gumbo rimwe nerimwe mubasa iri, zvino enda mberi kune kettlebell inorema zvakanyanya uye dzokorora nzira.
Imwe nzira yekuita nayo imwe Leg Legfaini ndiyo kushandisa kettlebells mbiri pane imwe. Izvi zvinowedzera mutoro wose wauri kusimudzira, saka iva nechokwadi chokuti iwe unotanga kuva nechivimbo uye unokwanisa ne kettlebell imwe usati waenderera mberi kune kettlebell yepamusoro rimwe gumbo rakafa.
Imwe nzira yekuwedzera dambudziko kunze kwekuwedzera mutoro ndeyekuita gumbo rimwe rekufa uye meso ako akavharwa. Nokuvhara maziso ako, iwe unobvisa maonero ekuona, zvichiita kuti mishonga inofanira kushanda zvakaoma kukuchengetedza iwe.
Nhengo dzomumakumbo dzisina kuroorwa, kufanana negumbo rimwe chete kuparara, kuwedzerwa kugwinya kushanda nekuda kwekuwedzera kuenzanisa kunoda kubva pakamira pane imwe gumbo panzvimbo yeviri.
Nekuvandudzwa kwakakonzerwa nekugadziriswa nekuita nguva dzose yegumbo rekufa, iwe hauzoiti chete inzwi uye kusimbisa mararamiro ako, asiwo kuwedzera hutambo hwemutambo uye kusununguka kwekufamba mumabasa ezuva nezuva.