Ese Epic Makomborero Aunowana Kubva Kuita yeKettlebell Swing

Zvemukati

• Kettlebell Swing Kubatsira uye Misiyano
• Maitiro ekuita Kettlebell Swing
• Ongororo ye

Vese rumbidza kettlebell swing. Kana iwe usati wamboita imwe zvisati zvaitika, iwe ungangodaro uchinetseka kuti nei paine buzz yakawanda kutenderedza ino yakasarudzika kettlebell kurovedza muviri. Asi pane chikonzero chakabatwa chakasimba munzvimbo yayo yepamusoro munyika yekurovedza muviri.

"The kettlebell swing ndiyo inonyanya kufarirwa kettlebell kufamba nekuda kwekuita kwayo kwakawanda uye kugona kukurumidza kukwidza kurova kwemoyo," anodaro Noelle Tarr, murairidzi, StrongFirst-Certified kettlebell murairidzi, uye coauthor Kokonati & Kettlebells. .

Kettlebell Swing Kubatsira uye Misiyano

"Kuzununguka kunonyanya kutarisisa tsandanyama dzepakati, kusanganisira mahudyu ako, glutes, uye hamstrings, uye muviri wepamusoro, kusanganisira mafudzi ako uye lats," anodaro Tarr. (Edza iyi mafuta-anopisa kettlebell Workout kubva kuna Jen Widerstrom kuti upe muviri wako wese kuuraya muviri.)

Nepo iwo chaiwo masuru mabhenefiti ari akabatirira, chikamu chakanakisa ndechekuti kufamba uku kunoshandura kune wakakwana uye une simba muviri wese. Chidzidzo che2012 chakaburitswa mu Journal of Strength uye Conditioning Research vakaona kuti kettlebell swing kudzidziswa yakawedzera ese ari maviri masimba uye masimba ekuputika mumitambo, nepo chidzidzo chakaitwa ne Sangano reAmerican Council on Exercise akawana kuti kettlebell kudzidziswa (kazhinji) inogona kuwedzera aerobic simba, kuvandudza simba rekuenzanisa, uye zvinoshamisa kuwedzera simba guru. (Hongu, ndizvo chaizvo: Unogona kuwana zvachose kurovedzwa kwecardio nema kettlebhero chete.)

Wagadzirira kuwana swinging? Nepo mirairo mizhinji yekudzidzisa simba ichiti, "tanga mwenje, wozofambira mberi," iyi ndiyo imwe nhambo apo kutanga zvakare kujeka kunogona kudzoka shure: "Vanhu vazhinji vanotanga nekureruka zvakaresa kwehuremu, uye nekudaro shandisa maoko avo kusimudzira kufamba, " anodaro Tarr. Kana iwe uri mutsva pakudzidzisa kwe kettlebell, edza 6 kana 8 kg kettlebell kutanga. Kana uine ruzivo rwekudzidzira simba kana kettlebells, edza 12kg.

Kana iwe usinganzwi wakagadzirira kuzununguka kwakazara, ingodzidzira "kukwira" kettlebell kumashure kumashure kwako wozoidzosera pasi. "Kana uchinge wanzwa kugadzikana nazvo, edza kuvhura muhudyu nekukurumidza kuti usimbise kusvetuka nehudyu, uye wozokwidza kettlebell kumashure pasi pako woiisa pasi," anodaro. Dzidzira kumbomira pakati pekuzeya kwega kwega (kuzororera kettlebell pasi) usati waabatanidza pamwechete.

Kana iwe uchinge waziva iko kwekutanga kusvetuka, edza ruoko-ruoko ruoko: Tevera nhanho dzakafanana senge neyechinyakare kettlebell swing, kunze kwekungobata mubato neruoko rumwe uye shandisa ruoko rumwe kuita kufamba. "Nekuti uri kushandisa rimwe divi remuviri wako, iwe anofanira chengetedza kukakavara mukati memusoro wako kumusoro kwekumhanya kuti ugare wakadzikama, "anodaro Tarr." Ruoko rumwe-ruoko rwakatonyanya kuomarara nekuti urikupikiswa kudzora kufamba kwese nedivi rimwe. Nekuda kweizvozvo, zviri nani kutanga nehuremu hwakareruka uye kuvaka sezvaunowedzera kugadzikana nekufamba." (Inotevera kumusoro: Master the Turkish Get-Up)

Maitiro ekuita Kettlebell Swing

A. Mira nemakumbo papfudzi-upamhi hwakaparadzaniswa uye kettlebell pasi pasi netsoka pamberi pezvigunwe. Hinging pahudyu uye chengetedza kwazvakarerekera musana (hapana kutenderedza musana wako), kukotama uye kubata kettlebell mubato nemaoko maviri.

B. Kutanga iyo swing, inhale uye kukwidza kettlebell kumashure uye kumusoro pakati pemakumbo. (Makumbo ako achatwasuka panzvimbo iyi.)

C. Kupa simba nemuhudyu, buritsa mweya uye nekukasira kusimuka uye uchizunza kettlebell kumberi kusvika padanho reziso. Pamusoro pekufamba, musimboti uye glutes zvinofanirwa kuoneka sechibvumirano.

D. Dhiraivha kettlebell kudzoka pasi uye kumusoro pasi pako uye dzokorora. Paunenge wapedza, imbomira zvishoma pazasi peiyo swing woisa kettlebell kumashure pasi pamberi pako.

Dzokorora kwemasekondi makumi matatu, wozorora kwemasekondi makumi matatu. Edza 5 seti. (Imwe nzira inoshanduka ine rinorema kettlebell kurovedza kwemhondi Workout.)

Kettlebell Swing Fomu Mazano

• Maoko ako anofanirwa kungotungamira kettlebell sezvo ichiyangarara kumusoro muhafu yekutanga yekusvetuka. Usashandise maoko ako kusimudza bhero.
• Pamusoro pekufamba, mhasuru dzako dzemudumbu uye glutes dzinofanirwa kuoneka chibvumirano. Kuti ikubatsire iwe kuita izvi, furidza mweya wako kana kettlebell yasvika kumusoro, zvinozoita kusagadzikana mukati mako.
• Usatore iko kuzungunuka kunge squat: Mune squat, iwe unopfura chiuno chako kumashure nekudzika kunge wakagara pachigaro. Kuti uite kettlebell swing, funga nezve kusundira chiuno chako kumashure uye kunamatira pahudyu, uye rega chiuno chako chive nesimba kufamba.

Ongororo ye