Mabuɗin mahimmanci don novice don yin aikin Kettlebell

Katin naushi rage mai |Masu farawa dole ne su mai da hankali kan aikin Kettlebell, kuma su mallaki hanyar yin Kettlebell, don ba wai kawai aiwatar da rukunin tsoka ba, har ma su guji raunin kafada ~

daya: Kettlebell swing/yi amfani da kwatangwalo don jujjuya nauyi ba tare da amfani da hannunka ba.Hannun ku kawai suna jujjuya zuwa ga ƙarfin.Yi amfani da ƙarfin fashewar ku don jujjuya Kettlebell gaba har sai yayi daidai da ƙirjin ku.

biyu: Kettlebell goblet squat / rike Kettlebell a sanya shi a gaban kirji, sa'an nan kuma ku yi kasa-kasa kamar yadda zai yiwu, ku ajiye gwiwa a waje da gwiwar hannu da kuma jiki, sa'an nan kuma bari ƙarfin ya fashe a diddige, wanda zai taimaka. don taimakawa gwiwa ta daidaita daidai kuma ya sauƙaƙe don isa matsayi mafi ƙasƙanci a cikin squat, wanda kuma yana da buƙatu mafi girma ga ainihin.

uku: Tura / riƙe Kettlebell da hannu ɗaya kuma ka nuna babban yatsan ka zuwa kanka.Kettlebell yana baya kusa da jiki, yana tallafawa ainihin, yana matsi kwatangwalo, kuma yana tura Kettlebell don zama cikakke a kulle shi a cikin jirgin sama na scapular a saman kai, wanda ke nufin cewa gwiwar hannu ya kamata ya kasance tsakanin digiri 30 a gaban jiki, daga layi daya zuwa 90 digiri, perpendicular zuwa jikinka.A saman, sannu a hankali sarrafa nauyi ƙasa, canza hannu, kuma maimaita a wancan gefen.

Ana iya haɗa Kettlebells tare da ɗagawa, turawa, ɗagawa, jifa, lilo, da sauransu don saurin cimma tasirin ƙona kitse da tsokoki na horo.Hakanan suna iya motsa ƙarfin motsa jiki na zuciya.Suna da tasiri sosai wajen ƙarfafa ƙarfin hali, ƙarfin tsoka, daidaituwa, sassauci da ikon fashewa