Vazhinji vanofarira zvekusimbisa muviri vanoda kuvaka tsandanyama vanosarudza kuita maekisesaizi nemadumbbells nekuti madiki uye akareruka uye anogona kudzidziswa chero nguva, chero kupi.Kettlebells ane mabhenefiti akafanana, pamwe nekusimbisa mhasuru tishu dzausingawanzo shandisa.Paunenge uchidzidzira nekettlebells, unogona kuita zvakasiyana-siyana zvekudzidzira zvakadai sekusundira, kusimudza, kusimudza, kukanda, uye kusvetuka squats kuti unyatsosimbisa mhasuru dzepamusoro, trunk, nemakumbo ezasi.
Kettlebells ane nhoroondo yemakore anopfuura 300.Muchina wekurovedzera wakaita cannonball wakagadzirwa neRussia hercules mukutanga kwezana ramakore rechi 18 kukurumidza kuvandudza simba remuviri, kutsungirira, kuenzanisa uye kuchinjika.Musiyano mukuru pakati pekettlebells uye dumbbells uremu hwekutonga.Heano mamwe matipi ekusimba kwekettlebells.Mukuita, teerera kukururama kwekufamba.
Nzira 1: zunza kettlebell
Bata bhero poto neimwe kana maoko maviri pamberi pemuviri uye uisimudze nesimba rehudyu (pasina kusunungura ruoko), wozobvumira bhero poto kuti iwire zvakasikwa shure kwegoroti.Inoshanda pane simba rinoputika rehudyu uye inobatsira zvikuru mukusundidzira uye mutsimba!Unogona kuedza 30 maoko ekuruboshwe nekurudyi mumapoka matatu.Wedzera uremu kana uchinzwa wakasununguka.
Nekudaro, zvakakosha kuziva kuti, sekunge chero kurovedza muviri kunorema, iyo yepasi musana inofanira kuchengetedzwa yakatwasuka uye ine mwero yakagadzikana kuti ivake yakaderera kumashure kutsungirira, izvo zvinogona kukonzera kunetseka.
Nzira yechipiri: simudza hari kumusoro
Bata kettlebell nemaoko maviri uye simudza kettlebell nemaoko akatwasuka, zvishoma nezvishoma uye zvishoma nezvishoma.Dzokorora ka5.
Nzira yechitatu: kettlebell push-out nzira
Bata kettlebell inobata nemaoko maviri, zvanza zvakatarisana, pedyo nechipfuva chako uye urefu hwepafudzi;Squat zvakaderera sezvinobvira;Nemaoko ako akatwasuka, sunda kettlebell yakananga pamberi pako, woikwevera kumashure kumapfudzi ako, uye dzokorora.
Nzira yechina: supine pane mutemo we stool
Pabhenji repamusoro, kotamisa magokora ako uye bata bhero pamapfudzi ako.Sunda kettlebell kumusoro nemaoko maviri, wozodzokera kunzvimbo yakagadzirira.Akarara nemanhede akabatira magokora pamberi pechipfuva.Dzorera maoko kumusoro, chibhakera pasi;Zvadaro dzoka kubva panzira yepakutanga kusvika panzvimbo yakagadzirira.Ichi chiito chakanyanya kugadzira pectoralis hombe tsandanyama, brachial tsandanyama uye tsandanyama yemapendekete.
Nguva yekutumira: Jun-02-2022