Mapoinzi akakosha ekutanga kudzidzira Kettlebell

Kuderedza mafuta punch card |Vatangi vekutanga vanofanirwa kutarisisa kuita kweKettlebell, uye kugona nzira yekudzidzira Kettlebell, kuitira kuti usangodzidzira iro repakati tsandanyama boka, asiwo kudzivirira kukuvara kwepfudzi ~

imwe: Kettlebell swing / shandisa chiuno chako kudzungaira uremu usingashandisi maoko ako.Maoko ako anongotenderera achienda kune simba.Shandisa simba rako rinoputika kusvetukira Kettlebell mberi kusvika yakaenzana nechipfuva chako.

maviri: Kettlebell goblet squat / bata Kettlebell uye uiise pamberi pechipfuva, wobva wanyura pasi zvakaderera sezvinobvira, chengetedza ibvi kunze kwegokora uye torso, uye worega simba richiputika pachitsitsinho, chinobatsira. kubatsira ibvi kurongeka zvakanaka uye kuita kuti zvive nyore kusvika panzvimbo yakaderera mu squat, iyo inewo yakakwirira zvinodiwa zvepakati.

zvitatu: Sunda / bata Kettlebell neruoko rumwe uye unongedza chigunwe chako kwauri.Iyo Kettlebell iri kumashure pedyo nemuviri, ichitsigira musimboti, ichidzvanya chiuno chako, uye ichisundira Kettlebell kuti ivharwe zvizere mu scapular ndege iri pamusoro pemusoro, izvo zvinoreva kuti magokora anofanira kunge ari pakati pe30 madhigirii pamberi pe. muviri, kubva parallel kusvika 90 madhigirii, perpendicular kune muviri wako.Pamusoro, zvishoma nezvishoma kudzora uremu pasi, chinja maoko, uye dzokorora kune rimwe divi.

Kettlebells inogona kusanganiswa nekusimudza, kusundira, kusimudza, kukanda, kuzunungusa, nezvimwewo kukurumidza kuwana mhedzisiro yekupisa mafuta uye kudzidzisa tsandanyama.Vanogonawo kushandisa cardiorespiratory aerobic simba.Vanoshanda zvikuru mukusimbisa kutsungirira, simba remhasuru, kuenzanisa, kushanduka uye simba rinoputika