Kettlebell Biyu Windmill
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Kettlebell Biyu Windmill
Kettlebell Biyu Windmill wani motsa jiki ne mai jujjuyawar jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da ainihin, kafadu, da ƙafafu, yayin da kuma ke haɓaka sassauci da daidaito. Yana da cikakke ga 'yan wasa da masu sha'awar motsa jiki na matsakaici zuwa matakan ci gaba, suna neman haɓaka ƙarfin aikinsu da kwanciyar hankali. Wannan motsa jiki yana da kyawawa don ikonsa don inganta ingantacciyar daidaituwar jiki, inganta matsayi, da bayar da bambancin kalubale ga ayyukan motsa jiki na al'ada.
Yanayinta: tsammanin nuni a nuni Kettlebell Biyu Windmill
- Tsayawa idanunku akan kettlebell a hannun dama, lanƙwasa a kwatangwalo kuma ku runtse jikin ku zuwa hagu, ba da damar hannun hagu don matsawa ƙasa zuwa ƙafar hagu.
- Yayin da kake runtse jikin jikinka, kiyaye hannun damanka ya mika sama da jujjuya shi yadda ake bukata don kiyaye kettlebell daidai.
- Da zarar hannun hagunka ya kai ƙafarka na hagu, ko kuma gwargwadon yadda sassaucinka ya ba da izini, juya motsi ta hanyar daidaita jikinka zuwa wurin farawa, ajiye hannun dama naka a sama.
- Maimaita wannan motsi don adadin da ake so, sannan canza kettlebell zuwa hannun hagu kuma maimaita motsa jiki a daya gefen.
Lajin Don yi Kettlebell Biyu Windmill
- Motsi mai sarrafawa: Ya kamata motsi ya kasance a hankali da sarrafawa. Ka guji yin gaggawa ta cikin motsi saboda yana iya haifar da rauni. Kettlebell biyu mai iskar iska ba game da sauri ba ne, amma game da sarrafawa, daidaito, da ƙarfi.
- Nauyin Da Ya dace: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Yin amfani da kettlebell mai nauyi zai iya haifar da sigar da ba ta dace ba da kuma yiwuwar rauni. Fara da ƙaramin nauyi kuma a hankali ƙara haɓaka yayin da ƙarfin ku da kwanciyar hankali tare da motsi suka inganta.
- Dumi-Up: Koyaushe farawa da ɗumi mai kyau. Wannan motsa jiki yana buƙatar sassauci a cikin hamstrings, kafadu, da kwatangwalo. Kyakkyawan dumi zai shirya jikinka don motsi kuma ya rage haɗari
Kettlebell Biyu Windmill Tambayoyin Masu Nuna
Shi beginners za su iya Kettlebell Biyu Windmill?
Kettlebell Biyu Windmill wani hadadden motsa jiki ne wanda ke buƙatar kyakkyawar kwanciyar hankali ta kafada, sassauci, da ƙarfin asali. Ba a saba ba da shawarar ga masu farawa saboda sarkar sa da yuwuwar rauni idan ba a yi shi daidai ba. Ya kamata masu farawa su fara da motsa jiki na kettlebell kamar kettlebell swing, goblet squat, ko jere mai hannu ɗaya, kuma sannu a hankali suna ci gaba zuwa ƙarin hadaddun ƙungiyoyi. Koyaushe tuntuɓi ƙwararrun ƙwararrun motsa jiki don tabbatar da an yi atisaye daidai da aminci.
Me ya sa ya wuce ga Kettlebell Biyu Windmill?
- Jirgin saman iska mai kyau: A cikin wannan bambance-bambancen, ana riƙe Kettleber mai ƙarfi, ma'ana shine ɓangare na rike, wanda ke ƙaruwa da ƙalubalanci don kwanciyar hankali da kafada.
- Biyu Kettlebell Bottoms-up Windmill: Wannan sigar ci gaba ce inda zaku riƙe kettlebell a kowane hannu, duka a cikin ƙasan sama, kuna ƙalubalantar ƙarfin ku da daidaito har ma da ƙari.
- The Overhead Kettlebell Windmill: Wannan bambancin ya ƙunshi riƙe kettlebell sama a cikin motsi, wanda zai iya taimakawa wajen inganta motsin kafada da kwanciyar hankali.
- Kettlebell Windmill tare da Latsa: A cikin wannan bambancin, kuna yin latsa kafada a saman motsi, ƙara ƙarin ƙarfin ƙarfin motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Kettlebell Biyu Windmill?
- Kettlebell Swing wani motsa jiki ne da ke da alaƙa, yayin da yake haɗa tsokoki na baya na sarkar - glutes, hamstrings, da ƙananan baya - waɗanda ƙungiyoyin tsoka iri ɗaya ne da suka yi aiki a lokacin Windmill Biyu, don haka haɓaka ƙarfin gabaɗaya da kwanciyar hankali.
- Goblet Squats kuma na iya haɗawa da Kettlebell Double Windmill, yayin da suke kai hari ga ƙananan jiki da ainihin, inganta ƙarfi da kwanciyar hankali da ake buƙata don kula da daidaitaccen tsari a lokacin injin niƙa, musamman a lokacin lanƙwasa da karkatar da motsi.
Karin kalmar raɓuwa ga Kettlebell Biyu Windmill
- Kettlebell Double Windmill motsa jiki
- Kettlebell yana motsa jiki don kugu
- Motsin Kettlebell Biyu Windmill
- Ayyukan ƙarfafa kugu na Kettlebell
- Kettlebell Double Windmill dabaran
- Yadda ake yin Kettlebell Double Windmill
- Kettlebell motsa jiki don ainihin tsokoki
- Kettlebell Double Windmill koyawa
- Ayyukan Kettlebell masu niyya da kugu
- Biyu Windmill tare da jagoran motsa jiki na Kettlebell