Ukuzivocavoca okuhle ukukwenza nge-kettlebells noma i-kettlebells

kettlebells

Kunezindlela eziningi zokuqeqesha esinazo, ekhaya nasejimini. Kungakho singeke siziba inketho enjengale ehamba kancane kuma-dumbbells, kepha futhi isisiza ukukhipha umzimba wonke: kettlebells noma i-kettlebell.

Impela uyabazi futhi, futhi ngenxa yobukhulu babo, singazihlanganisa kalula. Namuhla siveza ezinye izivivinyo ezinhle kakhulu ongazenza ngazo. Ngaphandle kokungabaza, zizothuthukisa i- ukuqeqeshwa futhi awusenakuzibeka eceleni. Ingabe ukulungele noma ukulungele lokho okuzayo?

Ukuphakamisa kweTurkey ngamaketela

Uyazi lokhu kuvivinya umzimba? Ingenye yalezo ezivamise ukwenziwa nokuningi, lapho sikhuluma ngazo Izisindo zaseRussia. Kepha ngukuthi manje njengoba kubonakala sengathi yonke into yaseTurkey imfashini impela, besingafuni ukuphuthelwa ithuba lokufaka lo msebenzi okhetheke kakhulu. Kuyiqiniso ukuthi kungahle kube nokuhlukahluka okuthile, kepha into ejwayelekile ukuthi silala phansi ngomhlane. Lowo mlenze uqonde nomunye, sibeka unyawo phansi. Manje kufanele ucindezele isisindo maqondana nendawo yesifuba ngesandla esisodwa noma ezimbili. Isandla nomlenze ofanayo kuzothinta phansi ukuthola umfutho futhi kukwazi ukuhlala phansi, kusekele intende yesandla esisodwa. Kubonakala kulula, kepha akunjalo!

Swinging noma kettlebells jika

Ngenye yezinto ezivame kakhulu futhi kufanele futhi ifakwe kunoma yikuphi ukuqeqeshwa okufanele usawoti wayo. Kulokhu, kumayelana nokuqala ngokuma phambi kweketela lethu. Lapho siyithatha ngezandla zombili, kufanele sigobise amadolo, sidonse izinqe emuva futhi ungagobisi iqolo, kepha kufanele uyigcine iqonde ngokuphelele ukuze ukuvivinya umzimba kube okulungile. Ngemuva kwalokho, uthathe ukusunduza okuncane futhi, ngokwelula izingalo, sisusa isisindo phezulu naphansi. Akusho ukuthi uzosebenza izingalo zakho kepha futhi namahlombe, isisu nemilenze kanye nomhlane wakho.

Isikwele Sumo

Wonke umuntu uyazi squats futhi kuyiqiniso ukuthi bayazondwa ngabaningi kepha kufanele ucabange ukuthi nabo basilethela izinzuzo ezinkulu. Ngakho-ke kuleli cala, sisele ne-sumo, engenye yezinhlobonhlobo zayo ezifunwa kakhulu. Ukwenza lokhu, sihlukanisa imilenze yethu ekuphakameni kwezinqulu, sibambe i-kettlebell ngezandla zombili futhi sizokwehla kepha sihlale ngomhlane oqondile. Sizokwehla senyuka ukuze sikwazi ukusebenzisa ama-quadriceps womabili. Kulula, kepha ngakusasa sizoqhubeka nokukhumbula ukuzivocavoca okunje.

Ukugwedla kabili

Futhi asikwazi ukukhohlwa ukugwedla lapho sikhuluma ngokuqeqeshwa. Ngalesi sizathu, futhi, sidinga ama-kettlebells ethu futhi kulokhu, yebo, kabili, njengoba sikhombisile, kuzoba umugqa ophindwe kabili. Ngakho-ke kuzofanele sithathe isisindo esandleni ngasinye. Kamuva, ukugoba amadolo kancane futhi sigcine umhlane wethu uqondile, ukugwema ukulimala okungenzeka. Manje kusele ukuletha izingalo phansi, ukuzelula bese, ukuziphakamisa kodwa emuva, ukugoba ingxenye yendololwane. Ngakho-ke kungenye yezinto eziyisisekelo okufanele ushintshe neminye imibono ekuqeqeshweni kwakho.

Ukuzivocavoca Okukhulu Okukhulu: I-Renegade Rowing

Kuphathelene nokugwedla kepha ngokunengqondo ngendlela eyehlukile kunalokho esikubonile. Kulokhu, kungumbuzo wokuthatha futhi ama-kettlebells amabili futhi, kepha sizokwenza isikhundla sepulangwe, ngezandla eziqondile nangezandla ezibambe izinsimbi zethu. Ukulinganisela kubalulekile kulo msebenzi, kanye nokugcina ukuma nokuma emabhola ezinyawo zakho. Sizoshintsha izingalo, kepha ngaphandle kokushintsha ukuma kwethu. Ngiyaqiniseka ukuthi uzokufeza!


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.