Eyiti ndi kettlebell

Zochita za Crossfit

6K 0 03/18/2017 (kuunikanso komaliza: 3/22/2019)

Mphamvu yolimbikira popanga mawonekedwe ali ndi masewera olimbitsa thupi osiyanasiyana. Amatha kukhala oyenerera akatswiri othamanga komanso oyamba kumene. Imodzi mwazochita zabwino kwambiri kwa oyamba kumene ndi Kettlebell Chithunzi 8 (Kettlebell Chithunzi 8) Kusunthaku ndikofunikira pakukulitsa kupirira kwa minofu mwa othamanga.

Mothandizidwa ndi ma swing, mutha kuthana ndi minofu yam'manja, komanso kukonzekera thupi lanu kuti likhale ndi katundu wolemera kwambiri. Kumayambiriro kwa njira yophunzitsira, kettlebell yanthawi zonse ya 8 ndiyabwino kwa inu.

© Mihai Blanaru - stock.adobe.com

Njira zolimbitsa thupi

Ngakhale kuti mayendedwe ake ndiosavuta, 8-ku ndi kettlebell iyenera kuchitidwa mwaluso molondola. Ngati wothamangayo azichita zonse moyenera, ndiye kuti azitha kulimbitsa magulu amisempha nthawi imodzi, komanso kukhala wopirira. Poterepa, womanga thupi sangadzivulaze. Tsatirani izi:

1. Imani pafupi ndi zida zamasewera, ikani mapazi anu mokwanira.
2. Tengani kettlebell kudzanja lanu lamanja. Tsamira. Sungani msana wanu molunjika. Kettlebell iyenera kukhala yofanana pamondo. Lembani mzere wozungulira projectile mozungulira mwendo wanu wamanzere.
   
3. Patsani kulemera kwanu. Bwerezani mayendedwe, kuzungulira kale mwendo wanu wakumanja.
   
4. Chitani ma kettlebell 8s ochepa.
   

Chifukwa chake, muyenera kukhala ndi gulu lomwe limawoneka ngati nambala eyiti.

Zosiyanasiyana zakujambula nambala eyiti ndi kettlebell

Pali mitundu ingapo ya zochitikazi:

Chitani masewera olimbitsa thupi ndi zida zamasewera zomwe zimakhala zolemera. Tsatirani njira yoyenera yochitira masewerawa. Muyenera kugwira ntchito popanda zolakwika. Muthanso kufunsa ndi wophunzitsa waluso. Adzakuthandizani kuti mupange pulogalamu yabwino yochitira masewera olimbitsa thupi ndikuisinthanso.

Malo ophunzitsira a Crossfit

Chiwerengero cha kettlebell chachisanu ndi chitatu chimathandiza othamanga kukulitsa kupirira. Pophunzitsa, ntchitoyi nthawi zambiri imachitika limodzi ndi zingwe zolumpha, zolimbikitsa komanso zokoka. Muyenera kugwira ntchito molimbika kwambiri.

Onerani kanemayo: 25 Minute Kettlebell Tabata Workout for Fat Burning and Strength (September 2025).