Ubwino ndi kuipa kwakettlebellmaphunziro, mudzamvetsa mutawerenga. Ma Kettlebell ndi zida zodziwika bwino zolimbitsa thupi zomwe zingatithandize kulimbitsa thupi lathu mwachangu, kupirira, kukhazikika, komanso kusinthasintha. Poyerekeza ndi ma dumbbells, kusiyana kwakukulu pakati pa ziwirizi ndi malo osiyana a mphamvu yokoka. Kugwiritsiridwa ntchito kwa kettlebells kungatithandize kulimbitsa bwino minofu ya thunthu, kumtunda ndi kumunsi kwa miyendo panthawi yochita masewera olimbitsa thupi.
Ubwino ndi kuipa kwa maphunziro a kettlebell
1. Wonjezerani mphamvu zogwirira Chifukwa panthawi yophunzitsira kettlebell, mumafunika mphamvu ya dzanja lanu kuti mugwire chogwirira cha kettlebell, ndipo mudzakhalanso ndi mphamvu yogwira ndi mphamvu yakutsogolo pokweza.kettlebell, kotero maphunziro a kettlebell amatha kulimbikitsa mphamvu yogwira dzanja pamlingo wina wake.
2. Limbikitsani mphamvu zophulika za thupi Kuchita masewera olimbitsa thupi nthawi zonse ndikofunika kwambiri kwa ife. Ngati mphamvu zathu sizikuyenda bwino, sitipita patsogolo pakulimbitsa thupi kwathu. M'malo mwake, mphamvu zathu zophulika zitha kuwongoleredwa ndi masewera olimbitsa thupi. Ngakhale kuti kettlebell ndi yaying'ono, ndizosavuta kuthandiza aliyense kukulitsa luso lawo lothamanga pogwiritsa ntchito masewera olimbitsa thupi. Pakapita nthawi, minofu imathanso kugwiritsidwa ntchito kwambiri.
3. Limbikitsani kukhazikika kwa mapewa Pamaphunziro a kettlebell, pamakhala mayendedwe monga kukankhira kolunjika ndi kukweza mutu. Pochita izi, mapewa amafunika kugwirizana, choncho mapewa ayenera kukhala okhazikika komanso oyenda bwino. Pambuyo poyesera kuchita masewera olimbitsa thupi, kukhazikika pakati pa mapewa ndi mphamvu ya minofu yozungulira idzakonzedwa bwino.
4. Sinthani minofu ya thupi Chinthu chodziwika bwino cha kettlebell ndi asymmetry yapakati pa mbali zonse ziwiri. Choncho, pochita maphunziro, kuti kayendetsedwe kake kakhale kokhazikika komanso kosalala, thupi lidzasonkhanitsa magulu a minofu m'malo osiyanasiyana kuti athandize, ndipo panthawi imodzimodziyo, idzaphunzitsa gulu lililonse la minofu kuti likhale lolimba kuti likhale lolimba. pamlingo wakutiwakuti.
5. Limbitsani mphamvu yotsutsa kuzungulira kwa thunthu. Maphunziro a kettlebell kwenikweni amazungulira kuzungulira kozungulira, monga kuthandizira kumodzi, kukweza pamwamba pamutu, ndi kukankhira pamwamba pamutu. Zochita izi zitha kuyambitsa kusalinganika mu bala. Kudzerakettlebellmaphunziro, titha kupititsa patsogolo luso lathu la "trunk bata" ndi "anti-rotation".
Nthawi yotumiza: Jul-21-2023