Squat kettlebell benchi atolankhani

Zochita za Crossfit

6K 0 03/18/2017 (kukonzanso komaliza: 03/20/2019)

Pali zolimbitsa thupi zambiri zomwe zitha kuchitidwa pogwiritsa ntchito zolemera zolemera. Zida zamasewera izi zimapangitsa kuti zitheke bwino kugwira ntchito yamagulu amitundu yambiri mthupi. Makina osindikizira a Kettlebell mu squat amakhala bwino mchiuno, glutes, ndi mapewa. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kupanga minofu yambiri yolimba. Makina osindikizira ofananawo amatha kuchitidwa pogwiritsa ntchito barbell ndi dumbbells. Kuchita masewera olimbitsa thupi kumafuna kuti othamanga azitha kuyendetsa kayendedwe kabwino. Nthawi zambiri, makina osindikiza a squat kettlebell amachitidwa ndi othamanga odziwa zambiri.

Njira zolimbitsa thupi

Tenthetsani musanayambe gawoli. Izi zidzakonzekeretsa minofu yanu ndi malo anu olumikizirana. Kenako sankhani zida zamasewera zoyenera. Ngati iyi ndi nthawi yanu yoyamba kugwiritsa ntchito kettlebell atolankhani, yesetsani kulemera pang'ono. Kuti achite mayendedwe onse molondola, wothamanga ayenera:

1. Imani pafupi ndi zida zamasewera, ikani mapazi anu mokwanira.
2. Tengani kettlebell pamalo ake oyamba, iponyeni paphewa panu, kenako khalani pansi. Mutha kuyimitsa ntchafu yanu pansi, kapena kukhala pansi matako anu akhudza ana anu. Chachikulu ndikuti mumakhala omasuka komanso momwe mukukhalira.
   
3. Pokhala pampando uwu, Finyani zida zamasewera pamutu panu.
   
4. Gwetsani kettlebell paphewa panu, imirirani, kenako mubwezeretseni projectile pamalo ake oyamba.
   
5. Bwerezani makina osindikiza a squat kettlebell kuyambira koyambirira.

Nthawi yochita masewera olimbitsa thupi, wothamanga amatha kukhala m'malo onse. Sungani msana wanu molunjika osakweza zidendene zanu pansi. Thupi liyenera kukhala lokhazikika osasunthika. Ngati mukulephera kukhazikika pamthupi, tengani kettlebell yolemera pang'ono.

Ndikofunikira kwambiri kupanga zinthu zonse molondola. Umu ndi momwe mungakwaniritsire bwino gulu lamagulu omwe mukufuna. Ngati mukukumana ndi mavuto, pemphani thandizo kwa mphunzitsi waluso. Adzakuthandizani kukonza nsikidzi.

Zovuta za crossfit

Mphamvu yolimbitsa thupi (crossfit) ili ndi masewera olimbitsa thupi omwe amatha kuphatikizidwa ndi makina osindikiza a squat kettlebell. Mutha kudzipangira nokha, pochita masewerawa pafupifupi maseti 5 pa masewera olimbitsa thupi. Chiwerengero chobwereza chimasiyana malinga ndi zomwe mwaphunzira.

Ochita masewera a CrossFit nthawi zambiri amagwira ntchito pa superset system. Muyenera kuchita masewera olimbitsa thupi popanda kupumula pakati. Izi zimatha kuyenda mwachangu komanso mwamphamvu kwambiri, komanso makina osindikizira a dumbbell ndi mizere. Kudzera pakuphunzitsidwa pafupipafupi, makina osindikizira a squat kettlebell athandiza kulimbitsa malo ambiri amthupi mthupi.

Onerani kanemayo: Kettlebell Swing Squat Short Tutorial with the ZenKahuna (Mulole 2025).