I-Kettlebell Windmills ye-back back
Iningi labantu liyakuthanda ukuqeqeshwa nge kettlebells ngenxa yamandla ayingqayizivele, amandla, ukukhuthazela, ukuguquguquka, nokuhamba okungahle kuthuthukiswe ngokusebenzisa ukuqeqeshwa okuqhubekayo nokuhlukahlukene nabo.
Ngenkathi i-subjective ukuthola ukuthi iyiphi imfanelo ebaluleke kakhulu - amandla, ukukhuthazela, ukulinganisela , ukubunjwa komzimba, ukuguquguquka komzimba, amandla noma okunye okunye, kunomkhuba ongokwemvelo wokuthi lapho umuntu ekhula (igama elihle lokuthi ukuguga) ukunyakaza okungenabuhlungu kulula futhi mahhala kunqamulelo iba inani eliphakeme.
Ngakolunye uhlangothi, ngenkathi esencane, enempilo futhi engalimazi, izimfanelo ezinjengamandla namandla zimbono ezikhangayo kakhulu zokuzivocavoca, kuwukuphela kwesikhathi eminyakeni ngaphambi kokuba umuntu ngokwemvelo akwazi ukugxila ekugxilweni okuphelele nokuhamba kwekhwalithi ukunyakaza emzimbeni ongenabuhlungu.
Izindaba ezinhle ukuthi i-kettlebells iyingqayizivele ekuthuthukiseni izimfanelo eziningi futhi ngokungafani nezinhlelo ezigxila ekukhuliseni okunzima njengesikhungo esiyinhloko, ziboleke kakhulu ekukhuleni kwemvelo, ukuhamba nokuhamba kalula.
Enye yezindlela eziwusizo kakhulu zokwandisa ukuhamba jikelele nokuguquguquka nokugqugquzela izimpande ezinempilo, ezingenabuhlungu yi-Kettlebell Windmill.
I-windmill isebenzisa ngesikhathi esisodwa i-midsection ne-lateral hip iphinde ithuthukise ukuzinza namandla ngaphakathi kwesikhundla esiphezulu, kuyilapho futhi kuthuthukisa ukuguquguquka komzimba jikelele. I-kettlebell Windmill inokunye okufana ne- Yoga Triangle posture kodwa ineza ukumelana okunamandla ehlombe.
Sebenzisa lo mhlahlandlela ukuze ufunde i-Kettlebell Windmill ngezigaba ukuze uqiniseke ngefomu elihle nokuphepha.
Isimo singase sibe izinzwane-zingeniswe ngehlangothini olulodwa noma izinzwane ezikhomba phambili.
Isimo Sokungena Ngezinyosi
Ngezinyawo ezikhomba phambili nokuphakama kwamaphethelo, pivot ezithende ngakwesobunxele cishe ama-45 degrees. Inyawo lesokunxele manje liyizinyawo zangaphambili futhi kwesokudla unyawo olungemuva.
Letha ingalo yangakwesokudla phezulu nge-biceps ethinta indlebe yakho bese uphendukela ngakwesokunxele kwesandla ngakwesokunxele ngesandla esingaphakathi kwesandla sakho sobunxele. Ama-bodyweight shifts kuya ngasekugcineni (ngakwesokudla) umlenze bese uphonsa isigqoko sakho sokunene se-lateral eceleni.
Ungadluli emlenzeni ohamba phambili kunoma yikuphi ingxenye yokuhamba. Bheka phezulu kwesandla esiphakeme uphinde ujikeleze isifuba esingaphezulu ngakwesokunene kuze kube yilapho uzwa isifuba sakho siphakanyisiwe futhi sibheke phezulu esiqongweni.
I-Toes-Forward Stance
Qala ngezinyawo zakho ezikhomba phambili futhi ububanzi bodwa. Linganisa isisindo sakho somzimba ngqo ngaphezu kwendawo yakho yokusekela. Umzimba ophezulu uzojikeleza ngokwemvelo ukukhokhela i-angle enciphise yezinyosi endaweni yezinzwane eziphambili (uma kuqhathaniswa nesimo se-toe-angled).
Zama kokubili isimo se-toe-angled kanye nezinyathelo ezithuthukisa izinzwane zokunquma ukuthi yisiphi isimo esizizwa sikhululekile kuwe.
Ukulungiselela ukuphefumula
Bamba intambo, ibhendi yokuzivocavoca, noma unamathele kokubili. Yamukela isimo sakho esikhethwe ngesandla esisodwa isandla esiphakeme esisodwa futhi intambo, ibhande, noma ubambe ngemuva ngemuva. Zizwa intambo, induku noma ibhande livule isifuba sakho futhi uzinze isisindo sakho ngokuzihlanganisa ndawonye ngemuva kwakho. Gcina lo mzwa ogcwele futhi ozinzile kulo lonke uhla olugcwele lokunyakaza.
Uma isifuba sivulekile futhi sibheke phezulu, bhala njengoba ushaya iminyango yangemuva uhlangothini bese ubhidliza ngezandla ezansi ukuze unciphise umzimba wakho phansi. Buyela esimweni sokuqala ngokuphakamisa ngokudonsa nge-hip yangemuva bese udonsa ngesandla esiphakeme. Qala ngokuyinhloko ukuma nokuhambelana nalesi sitshalo bese ugcina ukulungiswa njengoba ufaka i-kettlebell esandleni sakho esiphakeme.
Amaphuzu Okubalulekile Okufanele Akukhunjulwe
- I-Crease ezinqulwini, hhayi esikhwameni noma emuva ephansi
- Gcina izingalo zigijimele ejokeni lehlombe ngokufaka imisipha ye-lat bese ucindezela ama-scapulae (amahlombe ehlombe) ndawonye
- Gcina i-ribcage ivule futhi ikhuliswe
- Amehlo agxila ku-kettlebell
- Gcina umlenze ongemuva uqondile futhi ubeke isisindo (umlenze wangaphambili ungaphetha kancane)
- Landelela isandla esingaphansi ngaphakathi komlenze wangaphambili; ungalokothi ufinyelele esezansi ngesandla ngaphandle kwesisekelo sakho sokusekela