Kettlebell Mataki-Up

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Kettlebell Mataki-Up

Matakin Kettlebell shine motsa jiki mai ƙarfi wanda ya haɗa ƙarfin horo da motsa jiki, yana ba da fa'idodi kamar ingantacciyar ma'auni, haɓaka ƙananan ƙarfin jiki, da ƙara yawan bugun zuciya don ƙona kitse. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke da niyyar ƙarfafa ƙafafunsu, glutes, da ainihin su. Mutane za su iya zaɓar wannan motsa jiki don dacewarsa wajen niyya ƙungiyoyin tsoka da yawa, haɓaka lafiyar gabaɗaya, da juzu'in sa don daidaitawa da ƙarfin motsa jiki daban-daban da tsawon lokaci.

Yanayinta: tsammanin nuni a nuni Kettlebell Mataki-Up

• Sanya kanku a gaban mataki mai ƙarfi ko benci, tare da faɗin ƙafafu da nisa.
• Fara motsa jiki ta hanyar tashi da ƙafar dama a kan mataki ko benci, yayin da yake ajiye kirjin ku sama da kafadu baya.
• Tura ta diddigin dama don ɗaga jikinka zuwa mataki, kawo ƙafar hagu don saduwa da dama.
• A hankali komawa ƙasa zuwa wurin farawa, ƙafa ɗaya a lokaci ɗaya, kuma maimaita motsa jiki tare da ɗayan ƙafar yana jagorantar.

Lajin Don yi Kettlebell Mataki-Up

• Zaɓi Nauyin Dama: Zaɓi nauyin kettlebell wanda ke da ƙalubale amma mai iya sarrafawa. Idan nauyin ya yi nauyi sosai, zai iya ɓata siffar ku kuma ya haifar da rauni. Idan ya yi haske da yawa, ƙila ba zai ba da isasshen juriya don yin aiki yadda ya kamata ba.
• Yi amfani da Tsayayyen Platform: Tabbatar cewa matakin ko dandamalin da kuke amfani da shi ya tabbata kuma yana da tsayin da ya dace. Matsayi mai tsayi da yawa na iya raunana gwiwa, yayin da ƙananan mataki bazai samar da isasshen ƙalubale ba. Ya kamata matakin ya zama babba wanda gwiwa yake

Kettlebell Mataki-Up Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Mataki-Up?

Ee, tabbas masu farawa za su iya yin motsa jiki na Mataki-Up na Kettlebell. Koyaya, yakamata su fara da nauyin kettlebell mai sauƙi kuma su mai da hankali kan kiyaye tsari mai kyau. Yana da mahimmanci don tabbatar da matakin ko benci da aka yi amfani da shi yana da ƙarfi kuma yana da tsayin da ya dace. Har ila yau, masu farawa suyi la'akari da samun mai horarwa ko ƙwararren mutum ya kula da su don tabbatar da cewa suna yin aikin daidai da aminci. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumama da kyau a gaba kuma a huce daga baya.

Me ya sa ya wuce ga Kettlebell Mataki-Up?

• Matakin Kettlebell Tare da Lunge: A cikin wannan bambancin, kuna yin juzu'i bayan saukowa daga akwatin, samar da ƙarin ƙalubale ga daidaituwar ku da daidaitawa.
• Matakin Kettlebell Tare da Rack Rack: Wannan bambancin ya ƙunshi riƙe kettlebell a gaban rak ɗin gaba, wanda ke ɗaukar ainihin jikin ku da na sama sosai.
• Matakin Kettlebell tare da Swing Single Hannu: Wannan bambancin ya ƙunshi kettlebell na hannu guda ɗaya a ƙasan motsi, yana ƙara wani abu mai ƙarfi ga motsa jiki.
• Matakin Kettlebell Tare da Tadawa Daga Baya: Wannan bambancin yana buƙatar ku yi tadawa ta gefe tare da kettlebell yayin da kuke hawa sama, kuna niyya ga kafaɗunku da baya na sama.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell Mataki-Up?

• Lunges tare da Kettlebell Pass-Ta hanyar: Wannan motsa jiki kuma yana yin hari ga ƙananan jiki da ainihin kamar Kettlebell Step-Up yayi, amma yana ƙara wani abu na daidaituwa da daidaitawa ta hanyar wucewa da kettlebell a ƙarƙashin ƙafar huhu, don haka inganta kwanciyar hankali da kulawa.
• Goblet Squats: Goblet squats sun cika matakan Kettlebell ta hanyar mayar da hankali ga ƙungiyoyin tsoka iri ɗaya - quads, glutes, da hamstrings, amma a cikin wani nau'i na motsi daban-daban, wanda ya ba da damar ƙarin aikin motsa jiki na jiki.