Duk fa'idodin almara da kuke samu daga Yin Kettlebell Swing

Wadatacce

• Amfanoni da Bambancin Kettlebell
• Yadda ake Yin Kettlebell Swing
• Bita don

Duk suna jin daɗin kettlebell. Idan baku taɓa yin ɗaya ba kafin, wataƙila kuna mamakin dalilin da yasa akwai ƙima a kusa da wannan motsa jiki na kettlebell. Amma akwai dalilin da ya sa yake da ƙarfi a saman sa a duniyar motsa jiki.

Noelle Tarr, mai ba da horo, mai koyar da kettlebell mai ƙarfi na StrongFirst, kuma marubucin Kwakwa & Kettlebells. "Motar jiki ce mai ban mamaki wacce ke haɓaka ƙarfi yayin da take buƙatar ƙarfi, saurin, da daidaituwa."

Amfanoni da Bambancin Kettlebell

Tarkon ya ce "lilo musamman yana nufin tsokar gabobi, gami da kwatangwalo, gutsuttsura, da hamstrings, da jikin sama, gami da kafadun ku da kafafu," in ji Tarr. (Gwada wannan aikin motsa jiki na kettlebell mai ƙonawa daga Jen Widerstrom don ba wa duk jikin ku aikin motsa jiki na kisa.)

Yayin da takamaiman fa'idodin tsoka ke kamawa, mafi kyawun sashi shine cewa wannan motsi yana fassara zuwa mafi dacewa da ƙarfi gaba ɗaya. Nazarin 2012 da aka buga a cikin Jaridar Ƙarfafawa da Bincike gano cewa horon kettlebell yana ƙaruwa da ƙarfi da ƙarfin fashewa a cikin 'yan wasa, yayin da binciken da aka gudanar Majalisar Amurka kan Motsa Jiki gano cewa horo na kettlebell (gabaɗaya) na iya haɓaka ƙarfin aerobic, haɓaka daidaitaccen ƙarfi, da haɓaka ƙarfin ƙarfi. (Ee, daidai ne: Kuna iya samun cikakkiyar motsa jiki na cardio tare da kettlebells kawai.)

Shirya don yin lilo? Yayinda yawancin jagororin horo na ƙarfi suka ce, "fara haske, sannan ci gaba," wannan shine misali ɗaya inda fara haske sosai zai iya komawa baya: "Yawancin mutane a zahiri suna farawa da nauyi mai nauyi, sabili da haka suna amfani da hannayensu don tsokar motsi, "in ji Tarr. Idan kun kasance sababbi ga horon kettlebell, gwada kettlebell na 6 ko 8 don farawa. Idan kuna da ƙwarewa tare da ƙarfin ƙarfi ko kettlebells, gwada 12kg.

Idan ba ku ji shirye don cikakken juyawa ba, kawai ku yi “tafiya” kettlebell a bayanku sannan ku mayar da shi a ƙasa. "Da zarar kun ji daɗi da hakan, yi ƙoƙarin buɗewa a kwatangwalo da sauri don kunna juyawa tare da kwatangwalo, sannan ku ɗora kettlebell a ƙarƙashin ku ku sanya shi a ƙasa," in ji ta. Yi ɗan dakatarwa tsakanin kowane juyawa (huta kettlebell a ƙasa) kafin a haɗa su wuri ɗaya.

Da zarar kun ƙware da juyawa na asali, gwada juyawa da hannu ɗaya: Bi matakai iri ɗaya kamar na jujjuyawar kettlebell na gargajiya, sai dai kawai ku kama hannun da hannu ɗaya kuma yi amfani da hannu ɗaya don yin motsi. "Saboda kuna amfani da gefe ɗaya kawai na jikin ku, ku dole ci gaba da tashin hankali a cikin gindin ku don saman daidaitawa don daidaitawa, ”in ji Tarr. A sakamakon haka, yana da kyau ku fara da nauyi mai nauyi kuma ku gina yayin da kuke samun nutsuwa da motsi. "

Yadda ake Yin Kettlebell Swing

A. Tsaya tare da ƙafar kafada da kettlebell a ƙasa game da ƙafa a gaban yatsun kafa. Hinging a kwatangwalo da kiyaye kashin baya mai tsaka tsaki (babu zagaye da baya), lanƙwasa ƙasa da kama hannun kettlebell da hannu biyu.

B. Don fara juyawa, hurawa da hawan kettlebell baya da sama tsakanin kafafu. (Ƙafãfunku za su mike kaɗan a wannan matsayi.)

C. Karfin iko ta kwatangwalo, fitar da numfashi da sauri kuma tashi tsaye da jujjuya kettlebell gaba zuwa matakin ido. A saman motsi, ainihin da glutes yakamata suyi kwangila.

D. Fitar da kettlebell baya da sama a ƙasa ku kuma maimaita. Lokacin da kuka gama, ɗan dakata kaɗan a kasan lilo kuma sanya kettlebell baya a ƙasa a gabanka.

Maimaita na daƙiƙa 30, sannan huta na daƙiƙa 30. Gwada saiti 5. (Sauye -sauye tare da darussan kettlebell masu nauyi don aikin kisa.)

Kettlebell Swing Form Tukwici

• Hannunku yakamata su jagoranci kettlebell yayin da yake iyo a lokacin rabin farkon juyawa. Kada ku yi amfani da hannayenku don ɗaga kararrawa.
• A saman motsi, tsokoki na ciki da ƙyallen yakamata su yi kwangila. Don taimaka muku yin wannan, busa numfashin ku lokacin da kettlebell ya kai saman, wanda zai haifar da tashin hankali a cikin zuciyar ku.
• Kada ku ɗauki juyawa kamar tsugunne: A cikin tsuguno, kuna harba kwatangwalo baya da ƙasa kamar kuna zaune a kujera. Don yin jujjuyawar kettlebell, yi tunani game da tura butt ɗinku baya da rataya kwatangwalo, kuma bari ƙyallenku su yi ƙarfi da motsi.

Bita don