Mfundo zazikuluzikulu za novice kuti azichita Kettlebell

Khadi yochepetsera mafuta |Oyamba ayenera kumvetsera kachitidwe ka Kettlebell, ndikudziŵa bwino njira yochitira Kettlebell, kuti asamangochita masewera olimbitsa thupi, komanso kupewa kuvulala pamapewa ~

imodzi: Kettlebell swing / gwiritsani ntchito m'chiuno mwanu kuti mugwedeze kulemera popanda kugwiritsa ntchito manja anu.Manja anu amangogwedezeka molunjika ku mphamvu.Gwiritsani ntchito mphamvu yanu yophulika kuti musunthire Kettlebell kutsogolo mpaka ifike kutalika kofanana ndi chifuwa chanu.

ziwiri: Kettlebell goblet squat / gwirani Kettlebell ndikuyiyika patsogolo pa chifuwa, kenaka muthamangire pansi momwe mungathere, sungani bondo kunja kwa chigongono ndi torso, ndiyeno mulole mphamvuyo iwonongeke chidendene, chomwe chimathandiza. kuthandiza bondo kuti ligwirizane bwino ndikukhala kosavuta kufika pamalo otsika mu squat, yomwe ilinso ndi zofunikira zapamwamba pakatikati.

chachitatu: Kankhani / gwirani Kettlebell ndi mkono umodzi ndikulozera chala chanu pa inu nokha.Kettlebell imabwerera kumbuyo pafupi ndi thupi, kuchirikiza pachimake, kufinya m'chiuno mwako, ndikukankhira Kettlebell kuti ikhale yotsekedwa mokwanira mu ndege ya scapular pamwamba pa mutu, zomwe zikutanthauza kuti zigongono ziyenera kukhala pakati pa madigiri a 30 kutsogolo. thupi, kuchokera kufanana mpaka madigiri 90, perpendicular kwa thupi lanu.Pamwamba, pang'onopang'ono kuwongolera kulemera pansi, kusinthana manja, ndi kubwereza mbali inayo.

Kettlebells akhoza kuphatikizidwa ndi kukweza, kukankhira, kukweza, kuponyera, kugwedezeka, ndi zina zotero kuti akwaniritse zotsatira za kutentha kwa mafuta ndi minofu yophunzitsa.Athanso kuchita masewera olimbitsa thupi a cardiorespiratory aerobic.Ndiwothandiza kwambiri pakulimbikitsa kupirira, mphamvu ya minofu, kusinthasintha, kusinthasintha ndi mphamvu zophulika