Labarai

Yawancin masu sha'awar motsa jiki waɗanda suke so su gina tsoka za su zaɓi yin motsa jiki tare da dumbbells saboda suna ƙanana da haske kuma ana iya yin su a kowane lokaci, ko'ina.Kettlebells suna da fa'idodi iri ɗaya, da kuma ƙarfafa ƙwayar tsoka da ba ku saba amfani da su ba.Lokacin motsa jiki da kettlebells, za ku iya yin motsa jiki iri-iri kamar turawa, ɗagawa, ɗagawa, jifa, da tsalle-tsalle don ƙarfafa tsokoki na sama, kututture, da ƙananan gaɓɓai.

Kettlebells yana da tarihin fiye da shekaru 300.Hercules na kasar Rasha ne suka kirkiro injin motsa jiki mai siffar cannonball a farkon karni na 18 don inganta karfin jiki cikin sauri, juriya, daidaito da sassauci.Babban bambanci tsakanin kettlebells da dumbbells shine nauyin sarrafawa.Anan akwai wasu shawarwarin dacewa don kettlebells.A aikace, kula da daidaiton motsi.

Hanyar 1: girgiza kettlebell

Rike tukunyar kararrawa da hannaye daya ko biyu a gaban jiki sannan a dauke shi da karfin kwatangwalo (ba tare da sakin hannu ba), sannan a bar tukunyar kararrawa ta fado ta dabi'a a bayan kwarkwata.Yana aiki akan ƙarfin fashewar kwatangwalo kuma yana da matukar amfani a turawa da kokawa!Kuna iya gwada hannun hagu da dama 30 cikin rukunoni 3.Ƙara nauyi idan kun ji dadi.

Duk da haka, yana da mahimmanci a lura cewa, kamar yadda yake tare da kowane motsa jiki mai nauyin nauyi, ya kamata a kiyaye ƙananan baya a madaidaiciya kuma a matsakaici don gina ƙarfin baya, wanda zai iya haifar da damuwa.

Hanya na biyu: ɗaga tukunyar sama

Rike hannayen kettlebell da hannaye biyu kuma ɗaga kettlebell tare da madaidaitan hannaye, sannu a hankali.Maimaita sau 5.

Hanya na uku: Hanyar turawa kettlebell

Rike hannayen kettlebell da hannaye biyu, dabino suna fuskantar juna, kusa da kirjin ku da tsayin kafada;Squat a matsayin ƙasa kamar yadda zai yiwu;Tare da hannunka kai tsaye, tura kettlebell kai tsaye a gabanka, ja shi baya zuwa kafadu, kuma maimaita.

Hanya na hudu: supine akan dokar stool

A kan benci na kwance, lanƙwasa gwiwar gwiwar ku kuma riƙe kararrawa a kafaɗunku.Tura kettlebell sama da hannaye biyu, sannan komawa zuwa wurin da aka shirya.Ya kwanta a bayansa tare da manne a gaban kirjinsa.Juya hannun baya zuwa kai, dunƙule ƙasa;Sa'an nan kuma dawo daga hanyar asali zuwa matsayi mai shirye.Wannan aikin yafi haɓaka manyan tsokar pectoralis, tsokar brachial da tsokar madaurin kafada.