Jagora Wannan Motsi: Kettlebell Windmill

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Shin kun ƙware Haɓakar Turkawa (maki don gwada shi, kuma!)? Don ƙalubalen #MasterThisMove na wannan makon, muna sake bugun kettlebells. Me ya sa? Na ɗaya, bincika Me yasa Kettlebells ke Sarki Don Ƙunar Ƙunƙarar Ƙirar. Bugu da ƙari, wannan motsi na kettlebell na musamman, The Kettlebell Windmill, ɗan tsoratarwa ne, amma mun gano a zahiri fun-kuma yana da ƙalubale sosai wanda zai sanya ku cikin "yanki," kamar lokacin da kuke ƙoƙarin ƙware dabarun rawa.

Kettlebell Windmill wani motsi ne na jiki gaba ɗaya wanda ke aiki da gaske-musamman abubuwan da kuke so, saboda kuna cinyar da kugu yayin da kuke yin motsi, in ji Nick Rodocoy mai ba da horo na New York City. Hakanan zaku buga ƙafafunku (musamman waɗancan hamstrings!), Glutes, hips, kafadu, da triceps.

Akwai nau'o'i daban-daban guda uku na Kettlebell Windmill: Babban Gilashin Gilashin Gishiri, Ƙarƙashin Iskar Iska da Ƙarƙashin Ƙarƙashin Iska - mafi ƙarfi daga cikin ukun. Za mu nuna muku yadda za ku kware duka ukun. Amma, "Fara da ƙaramin injin injin iska da ci gaba zuwa babba sannan babba," in ji Rodocoy. Kuma tunda wannan motsi ne mai ƙalubale tare da sassa masu motsi da yawa, fara amfani da nauyin jikin ku kawai kuma ku tabbata kun ji daɗin motsin kafin ɗaukar kettlebell.

Kullum yana da wayo don yin ɗumi-ɗumi kafin motsa jiki, amma yana da mahimmanci musamman kafin wannan motsi. (Karanta Mafi Kyawun Warmup Ga Duk Wani nau'in Aiki.) "Yana da mahimmanci a shimfiɗa kwatangwalo da yin motsi a tsakiyar kashin baya tunda wannan irin wannan motsi ne mai rikitarwa kuma yana buƙatar babban motsi," in ji Rodocoy. Gwada injin injin iska da ke kwance tare da gwiwa a kan abin hawan kumfa (hannunka zai hau sama da kai). Rodocoy ya ce "Zai taimaka wajen tara tsakiyar baya yayin da yake tabbatar da kwanciyar baya da kuma shimfidawa da bude kirji da kafadu," in ji Rodocoy. Daidai maɓalli shine mirgine ko mirgina hamstrings da glutes.

KARANCIN iska

A Saita kettlebell a ƙasa kaɗan a gabanka a tsakanin ƙafafunka. Tsaya da ƙafafu sun ɗan faɗi fiye da kwatangwalo, yatsan ƙafar hagu sun ɗan juya waje kuma yatsan dama sun juya zuwa dama, gwiwoyi sun ɗan lanƙwasa.

B Mika hannun dama zuwa rufi, rike wuyan hannu madaidaiciya.

C Shiga abs kuma kai hannun hagu zuwa cikin cinyar hagu, duba sama zuwa hannun dama.

D Hinge a hips, runtse jiki da lankwasawa na hagu yayin da hannun hagu ke zamewa ƙasa don kama hannun kettlebell, yana mika hannun dama a layi bisa kafada.

E Latsa baya sama, riƙe kararrawa tare da dabino yana fuskantar waje, don komawa tsaye. Maimaita.

MAI GIRMA

A Tsaya da ƙafafu sun ɗan faɗi fiye da kwatangwalo, yatsan ƙafar hagu sun ɗan juya waje kuma yatsan dama sun juya zuwa dama, gwiwoyi sun ɗan lanƙwasa.

B Miƙa hannun dama, riƙe kararrawa ta hannun tare da nauyi a bayan wuyan hannu, zuwa rufi.

C Shiga abs kuma kai hannun hagu zuwa cikin cinyar hagu, duba sama zuwa hannun dama.

D Hinge a kwatangwalo, runtse jiki da lanƙwasa gwiwa na hagu don taɓa ƙasa tare da yatsa na hagu, shimfiɗa hannun dama a layi akan kafada.

E Latsa baya sama don komawa tsaye kuma maimaita.

Idan kuna jin kamar kun ƙulla dukkan motsi biyu a sama, haɗa su tare-riƙe kettlebell a kowane hannu-don maɗaukaki mafi inganci.

MAI KYAU KYAUTA

A Saita kettlebell a ƙasa kaɗan a gabanka a tsakanin ƙafafunka. Tsaya tare da ƙafafunku da faɗi fiye da kwatangwalo, yatsun hannun hagu kadan -kadan sun juya kuma yatsun dama sun juya zuwa dama, gwiwoyi sun dan lanƙwasa. Riƙe wani kettlebell mai nauyi iri ɗaya a hannunku na dama, tare da nauyin ƙararrawa a bayan wuyan hannu.

B Miƙa hannun dama zuwa rufi, ajiye wuyan hannu madaidaiciya.

C Shiga abs kuma kai hannun hagu zuwa cikin cinyar hagu, duba sama zuwa hannun dama.

D Hinge a kwatangwalo, rage gangar jiki da lanƙwasa gwiwa ta hagu yayin da hannun hagu ke zamewa ƙasa don fahimtar kettlebell, yana ɗaga hannun dama a layi akan kafada.

E Latsa baya, riƙe da ƙararrawa da dabino yana fuskantar waje, don komawa tsaye. Maimaita.

Gwada yin saiti 3-4 na maimaitawa 3-5 na kowane bambanci a kowane gefe sau ɗaya ko sau biyu a mako. Kuna son kettlebell? Ƙara wannan Kettlebell Workout-Minti na Minti 20 zuwa aikinku na wannan makon ma. Bari mu san wane motsi kuke so ku ƙware gaba ta hanyar yiwa @SHAPE_Magazine lakabi da amfani da hashtag #MasterThisMove.

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