Zonke iiNzuzo ze-Epic ozifumanayo ngokwenza i-Kettlebell Swing

Umxholo

• I-Kettlebell Swing Benefits kunye nokwahluka
• Uyenza njani iKettlebell Swing
• Uphengululo lwe

Yonke isichotho i-kettlebell swing. Ukuba awuzange wenze enye ngaphambili, mhlawumbi uyazibuza ukuba kutheni kukho i-buzz eninzi malunga nalo msebenzi we-kettlebell yakudala. Kodwa kukho isizathu sokuba igcinwe yomelele kwindawo yayo ephezulu kwilizwe lokuzilolonga.

"I-kettlebell swing yeyona ntshukumo eyaziwayo kakhulu yekettlebell ngenxa yokuguquguquka kwayo kunye nokukwazi ukukhawuleza ukubetha kwentliziyo," utshilo uNoelle Tarr, umqeqeshi, umqeqeshi we-kettlebell oqinisekisiweyo weStrongFirst, kunye nombhali osebenzisana naye. Iicoconuts kunye neeKettlebells. "Yintshukumo engakholelekiyo yomzimba wonke eyakha amandla ngelixa ifuna amandla, isantya kunye nokulinganisela."

I-Kettlebell Swing Benefits kunye nokwahluka

Ujijile ikakhulu ujolise kwimisipha yengcambu, kubandakanya isinqe sakho, iiglute kunye nemisipha, kunye nomzimba ongaphezulu, kubandakanya amagxa kunye neelats, utshilo uTarr. (Zama oku kusebenza ngamanqatha okutshisa i-kettlebell kuJen Widerstrom ukunika umzimba wakho wonke ukuzilolonga.)

Ngelixa izibonelelo ezithile zemisipha zibambekile, elona candelo lililo kukuba le ntshukumo iguqulela kumzimba ofanelekileyo ngakumbi nonamandla ngokubanzi. Uphononongo luka-2012 olupapashwe kwi- Ijenali yaMandla kunye noPhando lokuBambisa ufumanise ukuba uqeqesho lokujingi lwe-kettlebell lonyuse amandla aphezulu kunye nokudubula kwiimbaleki, ngelixa uphononongo olwenziwe ngaba I-American Council kwi-Exercise ifumanise ukuba uqeqesho lwe-kettlebell (ngokubanzi) lunokunyusa amandla e-aerobic, luphucule ibhalansi eguqukayo, kwaye lonyuse ngamandla amandla asisiseko. (Ewe kunjalo, uyinyani: Unokufumana ngokupheleleyo ukuzilolonga kwe-cardio ngeebhetile nje.)

Ukulungele ukufumana ujingi? Ngelixa izikhokelo zoqeqesho lwamandla zisithi, "qala ukukhanya, emva koko uqhubeke," le yimeko enye apho ukukhanya kakhulu kunokubuyisa umva: "Uninzi lwabantu ngenene luqala ngokukhanya okuncinci kakhulu kobunzima, ke ngoko zisebenzise iingalo zabo ukukhulisa intshukumo, "utshilo uTarr. Ukuba umtsha kuqeqesho lwe-kettlebell, zama i-kettlebell ye-6 okanye ye-8 kg ukuqala. Ukuba unamava ngoqeqesho lwamandla okanye i-kettlebells, zama i-12kg.

Ukuba uziva ungakulungelanga ukujija ngokupheleleyo, yenza nje "ukunyuka intaba" ngeketile yentsimbi emva kwakho emva koko uyibuyisele phantsi. "Emva kokuba uziva ukhululekile ngayo, zama ukuvula ezinqeni ngokukhawuleza ukunika amandla ujingi ngezinqe, emva koko unyuse i-kettlebell emva kwakho uyibeke phantsi," utshilo. Ziqhelanise nokunqumama phakathi kwejingi nganye (uphumza ikettlebell emgangathweni) phambi kokuba ubadibanise.

Emva kokuba uphumelele ukujingi okusisiseko, zama ukujingi ngesandla esinye: Landela amanyathelo afanayo kunye ne-kettlebell swing yendabuko, ngaphandle kokubamba kuphela isiphatho ngesandla esinye kwaye usebenzise ingalo enye ukwenza intshukumo. "Uba usebenzisa icala elinye lomzimba wakho kufuneka Gcina uxinzelelo kumbindi wakho phezulu kwi-swing ukuze uhlale ulungelelene, utshilo uTarr. Ngenxa yoko, kungcono uqale ngobunzima obulula uze uzakhe njengoko usiya ukhululeka ngokuhamba. "

Uyenza njani iKettlebell Swing

A. Yima ngeenyawo ububanzi bamagxa ngaphandle kunye ne-kettlebell emgangathweni malunga nonyawo phambi kweenzwane. Ukuxhoma esinqeni kunye nokugcina umqolo ongathathi hlangothi (akukho ukujikeleza umva wakho), goba phantsi ubambe isiphatho sebhetile ngezandla zozibini.

B. Ukuqalisa ujingi, phefumlela ngaphakathi kwaye unyuse i-kettlebell umva kunye nokunyuka phakathi kwemilenze. (Imilenze yakho iya kuthi ngqo kancinci kule ndawo.)

C. Ukwenza amandla esinqeni, khupha umphefumlo kwaye ukhawuleze uphakame kwaye ujikeleze i-kettlebell ukuya kwinqanaba lamehlo. Phezulu kwentshukumo, i-core kunye ne-glutes kufuneka ibonakale ikhontrakthi.

D epheleleyo. Qhuba i-kettlebell ubuyise phantsi kwaye unyuke ngaphantsi kwakho kwaye uphinde. Xa ugqibile, nqumama kancinci ezantsi kwejingi kwaye ubeke i-kettlebell emva emhlabeni phambi kwakho.

Phinda imizuzwana engama-30, uze uphumle imizuzwana engama-30. Zama iiseti ezi-5. (Olunye ujingi kunye nemithambo yekettlebell enzima ukwenza umthambo obulalayo.)

Iingcebiso zeFom ye-Kettlebell Swing

• Iingalo zakho kufuneka zikhokele i-kettlebell nje xa idada ngexesha lokuphakama kwesiqingatha sokuqala. Sukusebenzisa iingalo zakho ukuphakamisa intsimbi.
• Ngaphezulu kwentshukumo, izihlunu zakho zesisu kunye ne-glutes kufuneka zibonakale zisebenza. Ukukunceda wenze oku, vuthela umphefumlo wakho xa i-kettlebell ifikelela phezulu, eya kuthi ibangele uxinzelelo kumbindi wakho.
• Musa ukuphatha ujingi njenge squat: Kwi squat, udubula isinqe sakho umva usihla ngathi uhleli esitulweni. Ukwenza i-kettlebell swing, cinga ngokutyhala i-butt yakho ngasemva kwaye uxhomekeke ezinqeni, kwaye uvumele isinqe sakho sibe namandla okunyakaza.

Uphengululo lwe