Kettlebell Advanced Windmill

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Iliopsoas, Obliques

Sakonni ga Kettlebell Advanced Windmill

Kettlebell Advanced Windmill motsa jiki ne mai ƙalubale wanda da farko ke kai hari ga cibiya, kafadu, da kwatangwalo, yana haɓaka haɓakar sassauci, ƙarfi, da kwanciyar hankali. Wannan darasi yana da kyau ga masu sha'awar motsa jiki waɗanda suka ƙware ainihin motsin kettlebell kuma suna neman haɓaka tsarin motsa jiki. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aikin motsa jiki, matsayi, da kuma wasan motsa jiki, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman haɓaka lafiyar gabaɗaya.

Yanayinta: tsammanin nuni a nuni Kettlebell Advanced Windmill

• Mika hannun dama zuwa sama, ajiye kettlebell kai tsaye sama da kafada, kuma ka ajiye hannun hagu a gefenka.
• Sannu a hankali fara lanƙwasa a kwatangwalo, tura duwawun ku zuwa gefen hagu, yayin da kuke mika hannun dama da idanunku akan kettlebell.
• Ci gaba da lanƙwasa har hannun hagu ya kai ƙafar hagu, ko kuma gwargwadon yadda za ku iya tafiya cikin kwanciyar hankali, tabbatar da tsawaita hannun dama da kettlebell sama da kafaɗa.
• Yi amfani da kwatangwalo da ainihin ku don komawa a hankali zuwa wurin farawa, kiyaye hannun dama ku mika da idanunku akan kettlebell a duk lokacin motsi. Maimaita wannan jeri don adadin da ake so na maimaitawa kafin canzawa zuwa wancan gefen.

Lajin Don yi Kettlebell Advanced Windmill

• Dumi-dumi: Kafin ka fara, ka tabbata ka yi dumi sosai. Wannan zai shirya tsokoki da haɗin gwiwa don motsa jiki kuma zai iya taimakawa wajen hana raunuka.
• Kada ku yi gaggawa: Kuskure na yau da kullum shine yin gaggawa ta hanyar motsa jiki, wanda zai iya haifar da siffar da ba ta dace ba da kuma yiwuwar rauni. Ɗauki lokacinku kuma ku mai da hankali kan ingancin motsi maimakon

Kettlebell Advanced Windmill Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Advanced Windmill?

Babban aikin motsa jiki na Kettlebell Windmill yawanci ana ba da shawarar ga mutanen da suka riga sun kafa tushe mai ƙarfi a horon kettlebell. Yana buƙatar kyakkyawan kwanciyar hankali na kafada, ƙarfin asali, sassauci, da daidaitawa. Saboda haka, bazai dace da masu farawa waɗanda ke farawa ba. Masu farawa su fara da motsa jiki na kettlebell kuma a hankali su ci gaba zuwa ƙarin ci gaba kamar injin niƙa. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horarwa don tabbatar da cewa ana yin atisaye daidai da aminci.

Me ya sa ya wuce ga Kettlebell Advanced Windmill?

• Biyu Kettlebell Windmill: Wannan sigar ci gaba tana buƙatar ka riƙe kettlebell a kowane hannu, ɗaya sama da ɗaya a gefenka, haɓaka ƙalubalen nauyi da daidaito.
• Kettlebell Windmill tare da Squat: A cikin wannan bambancin, kuna haɗa squat a cikin motsi na iska, wanda ke ƙara ƙarin ƙalubale ga ƙananan jikin ku, musamman ga cinyoyin ku da cinyoyin ku.
• Kettlebell Windmill tare da Babban Pull: Wannan sigar ta ƙunshi yin babban ja a saman motsin injin niƙa, ɗaukar babban baya da deltoids sosai.
• Kettlebell Windmill zuwa Turkawa Tashi: Wannan hadadden bambance-bambancen yana haɗa injin niƙa tare da tashin Turkiyya, yana ba da cikakken motsa jiki wanda ke ƙalubalantar ƙarfin ku, daidaito, da daidaitawa.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell Advanced Windmill?

• Kettlebell Swing wani motsa jiki ne mai dacewa yayin da yake taimakawa wajen ƙarfafa tsokoki na baya, gami da hamstrings da glutes, waɗanda ke da mahimmanci don kiyaye daidaitaccen matsayi da motsi a cikin Advanced Windmill.
• A ƙarshe, Kettlebell Overhead Press na iya taimakawa inganta kwanciyar hankali da ƙarfi na kafada, wanda ke da mahimmanci wajen kiyaye saman kettlebell a lokacin Advanced Windmill.