Kettlebell Biyu Windmill

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Iliopsoas, Pectineous, Tensor Fasciae Latae

Sakonni ga Kettlebell Biyu Windmill

Kettlebell Biyu Windmill wani motsa jiki ne mai cikakken jiki wanda ke haɓaka ƙarfi, sassauci, da daidaito, yana mai da hankali musamman kan ainihin, kafadu, da kwatangwalo. Yana da manufa don matsakaita zuwa ci-gaba masu sha'awar motsa jiki waɗanda ke neman haɓaka ayyukan motsa jiki da haɓaka aikin motsa jiki. Wannan darasi dole ne a yi ga daidaikun mutane waɗanda ke son haɓaka daidaitawar jikinsu, kwanciyar hankali, da ƙarfi, duk yayin da suke ƙone ƙanƙara.

Yanayinta: tsammanin nuni a nuni Kettlebell Biyu Windmill

• Lankwasawa a hankali a hips ɗin ku, jingina zuwa gefe ɗaya, yayin da kuke riƙe hannuwanku madaidaiciya da idanunku akan kettlebell a hannun sama.
• Ci gaba da lanƙwasa har sai juzu'in naku ya kusan layi ɗaya zuwa ƙasa, sannan juya motsi don komawa wurin farawa.
• Maimaita motsi iri ɗaya a ɗayan gefen ta jingina zuwa gefe na gaba yayin da kuke riƙe hannayenku madaidaiciya da idanunku akan kettlebell a hannun sama.
• Ci gaba da canza ɓangarorin don adadin da ake so na maimaitawa, tabbatar da kiyaye ainihin ku da baya madaidaiciya a duk lokacin motsa jiki.

Lajin Don yi Kettlebell Biyu Windmill

• Guji Gujewa Gwiwoyi: Kuskure na yau da kullun shine lanƙwasa gwiwoyi yayin motsa jiki, wanda zai iya haifar da rauni ko rauni. Tsaya kafafunku madaidaiciya kuma a maimakon haka, jingina a kwatangwalo don rage jikin ku. Wannan kuma zai taimaka wajen haɗa madaidaicin tsokoki a cikin ainihin ku da ƙananan baya.
• Fara da Ma'aunin Haske: Yana iya zama mai jaraba don amfani da nauyi mai nauyi don ƙara ƙalubalen, amma yana da mahimmanci don farawa da nauyin da zai ba ku damar kula da tsari mai kyau. Yayin da kuke samun ƙarfi da kwanciyar hankali

Kettlebell Biyu Windmill Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Biyu Windmill?

Kettlebell Double Windmill shine ingantacciyar motsa jiki na kettlebell wanda ke buƙatar kyakkyawan kwanciyar hankali na kafaɗa, ƙarfin asali, da sassauci. Hakanan yana buƙatar kyakkyawar fahimta game da ainihin aikin injin niƙa. Don haka, bazai dace da masu farawa waɗanda ke farawa da horon kettlebell ba. Ya kamata masu farawa su fara da motsa jiki mafi sauƙi kamar kettlebell swing, goblet squat, ko jere mai hannu ɗaya, kuma sannu a hankali suna ci gaba zuwa ƙarin hadaddun motsi kamar injin niƙa. Koyaushe ku tuna farawa da nauyin da ke da daɗi da sarrafawa, kuma don ba da fifikon tsari akan nauyi. Hakanan yana da kyau a tuntubi ƙwararrun ƙwararrun ƙwararrun motsa jiki wanda zai iya ba da jagora da ra'ayi kan dabarun ku.

Me ya sa ya wuce ga Kettlebell Biyu Windmill?

• Kettlebell Bottom-Up Windmill: A cikin wannan bambance-bambancen, kettlebell yana juyewa ƙasa, yana ɗaukar ƙarfin hannun ku da ƙarfi sosai.
• Sama Kettlebell Windmill: Wannan sigar ta ƙunshi riƙe kettlebell a saman gabaɗayan motsi, ƙara kwanciyar hankali da motsin kafaɗa.
• Biyu Kettlebell Windmill: Wannan ci gaba ne na ci gaba inda kuke riƙe da kettlebell a kowane hannu, ɗaya sama da ɗaya a gefen ku, ninka nauyi da ƙalubale.
• Kettlebell Windmill tare da Squat: Wannan bambancin ya haɗa da squat a kasan motsi, yana ƙara ƙananan ƙarfin jiki zuwa motsa jiki.

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

• Kettlebell Swing: Wannan motsa jiki yana haɓaka motsi hip, ƙarfin sarkar baya, da ƙarfin fashewa, duk waɗannan suna da mahimmanci ga matakan sama da ƙasa na Kettlebell Double Windmill.
• Sama Kettlebell Squat: Wannan motsa jiki yana tallafawa Kettlebell Biyu Windmill ta hanyar ƙarfafa ƙafafu, cibiya, da kafadu, da haɓaka ikon kula da matsayi na sama yayin yin zurfafa squats, kama da ƙaramin lokaci na injin niƙa.