Kettlebell Full Swing

• Sakonnin ƙafa: Kokarin., Kafa'in Kumagarmu
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Deltoid Anterior, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Hamstrings, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus

Sakonni ga Kettlebell Full Swing

Kettlebell Full Swing wani motsa jiki ne, cikakken motsa jiki wanda ke kaiwa ga glutes, hamstrings, hips, core, da ƙananan baya. Kyakkyawan motsa jiki ne ga daidaikun duk matakan motsa jiki waɗanda ke neman haɓaka ƙarfi, sassauci, da juriyar zuciya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙarfin ƙarfin ku, haɓaka asarar mai, da haɓaka haɓakar aikin gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kettlebell Full Swing

• Lanƙwasa a kwatangwalo kuma ka kama kettlebell da hannaye biyu, riƙe hannunka madaidaiciya.
• Mayar da kettlebell baya tsakanin kafafun ku, sannan nan da nan ku fitar da kwatangwalo a gaba kuma ku karkata kettlebell har zuwa matakin ƙirji, kiyaye hannayenku madaidaiciya kuma ainihin ku.
• Ba da izinin kettlebell ya koma ƙasa tsakanin ƙafafunku, yana riƙe da hinge a kwatangwalo.
• Maimaita wannan motsi na motsi, ta yin amfani da motsin motsin ku, ba hannun ku ba, don motsa kettlebell.

Lajin Don yi Kettlebell Full Swing

• **Yi amfani da hips ɗin ku, ba hannuwanku ba:** Kuskure na yau da kullun shine amfani da hannu don ɗaga kararrawa. Ya kamata iko ya fito daga kwatangwalo da glutes. Yi la'akari da motsi a matsayin hinge na hip: tura kwatangwalo a baya, karkatar da gwiwoyi kadan, sa'an nan kuma da karfi da motsa kwatangwalo a gaba don karkatar da kettlebell sama. Hannunku ya kamata kawai su jagoranci kettlebell; bai kamata su kasance suna yin nauyi mai nauyi ba.
• ** Sarrafa Swing:** Ka guji lilon kettlebell da tsayi sosai. Kettlebell bai kamata ya tafi sama da kafadu ba. Juya shi da tsayi sosai na iya haifar da ku

Kettlebell Full Swing Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Full Swing?

Ee, masu farawa zasu iya yin aikin Kettlebell Full Swing, amma yana da mahimmanci don farawa tare da ƙananan nauyi kuma ku mai da hankali kan tsari mai kyau don guje wa rauni. Hakanan ana ba da shawarar koyan motsi daga ƙwararren mai horarwa ko koci don tabbatar da ingantacciyar dabara. Yayin da kuke haɓaka ƙarfi kuma ku sami kwanciyar hankali tare da motsi, sannu a hankali zaku iya ƙara nauyin kettlebell.

Me ya sa ya wuce ga Kettlebell Full Swing?

• Kettlebell One-Arm Swing: Wannan bambancin ya ƙunshi lilo da kettlebell ta amfani da hannu ɗaya kawai a lokaci guda, wanda zai iya taimakawa wajen inganta daidaito da ƙarfin gaske.
• Kettlebell High Pull Swing: Wannan bambancin ya haɗa da babban ja a saman lilo, shigar da kafadu da babba baya.
• Kettlebell Swing da Squat: Wannan bambancin ya haɗu da kettlebell swing na gargajiya tare da tsutsawa a kasan motsi, ƙara haɓaka ƙafa.
• Kettlebell Alternating Swing: Wannan bambancin ya haɗa da canza kettlebell daga hannu ɗaya zuwa wancan a saman juyawa, inganta daidaituwa da ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell Full Swing?

• Goblet Squats suma suna cika Kettlebell Full Swing saboda dukkansu suna buƙatar babban jigo don kwanciyar hankali da sarrafawa, don haka inganta ƙarfin ainihin ku da daidaito.
• Masu karkatar da kai na Rasha na iya haɓaka fa'idodin Kettlebell Full Swing yayin da duka biyun suka haɗa da motsin juyawa da haɗin kai, wanda zai iya taimakawa haɓaka aikin ku da ƙarfin aiki.