Kettlebell One Arm Swing

• Sakonnin ƙafa: Ganin ci sauya miƙa'i
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Deltoid Anterior, Gluteus Maximus, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus

Sakonni ga Kettlebell One Arm Swing

Kettlebell One Arm Swing wani motsa jiki ne, cikakken motsa jiki wanda ke kai hari da ƙarfafa ainihin, glutes, hamstrings, kafadu, da goshi. Ya dace da daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin aikin su, juriya, da ƙarfi. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka kwanciyar hankalin ku, daidaitawa, da aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Kettlebell One Arm Swing

• Kunna gwiwoyinku dan kadan, dangana a hips don tura gindinku baya, kuma ku kama kettlebell da hannu daya.
• Yi amfani da kwatangwalo don tura kettlebell har zuwa tsayin kafada, kiyaye hannunka madaidaiciya da kallonka gaba.
• Ba da izinin kettlebell ya koma ƙasa, yana jingina a kwatangwalo kuma ya lanƙwasa gwiwoyi kaɗan don ɗaukar nauyi.
• Maimaita motsin motsi don adadin da kuke so, sannan ku canza hannu kuma ku maimaita motsa jiki tare da ɗayan hannu.

Lajin Don yi Kettlebell One Arm Swing

• **Ka guji Amfani da Kafadu**: Kuskure na yau da kullun shine amfani da kafadu don ɗaga kettlebell. Ya kamata iko ya fito daga hips da glutes, ba jikin ku na sama ba. Lokacin da kuka tura kwatangwalo a gaba, kettlebell ya kamata ya yi jujjuya sama. Kafadarka yakamata ta kasance a cikin soket da annashuwa.
• **Tsarin Numfashi**: Numfashi da kyau yana da mahimmanci ga wannan darasi. Yi numfashi yayin da kettlebell ɗin ke raguwa, fitar da numfashi da ƙarfi yayin da kuke tura hips ɗinku gaba da karkatar da kettlebell sama. Wannan zai taimaka wajen shigar da ainihin ku kuma samar da wutar lantarki don lilo.
• **Kada ku Squ

Kettlebell One Arm Swing Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell One Arm Swing?

Ee, masu farawa zasu iya yin motsa jiki na Kettlebell One Arm Swing. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna madaidaicin dabara da farko. Wannan darasi ya ƙunshi duka ƙarfi da daidaitawa, don haka yana da mahimmanci a fahimta da aiwatar da shi daidai.

Me ya sa ya wuce ga Kettlebell One Arm Swing?

• Kettlebell One Arm Swing and Switch: Wannan bambancin ya haɗa da murɗa kettlebell da hannu ɗaya sannan a canza shi zuwa ɗaya hannun a saman jujjuyawar, inganta daidaituwa da daidaituwa.
• Kettlebell One Arm Swing tare da Squat: Wannan bambancin ya haɗa da squat a kasan lilo, yana ba da ƙarin motsa jiki ga ƙananan jiki.
• Kettlebell One Arm Swing tare da karkatarwa: A cikin wannan bambance-bambance, kuna yin ɗan murɗawa a kugu yayin da kuke murɗa kettlebell, wanda ke taimakawa haɓakawa da ƙarfafa ainihin tsokoki.
• Kettlebell One Arm Swing da Tsabta: Wannan bambancin ya haɗa da karkatar da kettlebell sannan kuma motsa shi cikin tsabta (ɗaga kettlebell har zuwa tsayin kafada), yana aiki duka jiki da na sama.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell One Arm Swing?

• KettleBell Snatch, kamar mutum ɗaya yana lilo, yana ba da cikakken motsa jiki, yana mai da hankali kan ƙarfin tsoka, amma ta haɗa da ƙarfin ku don sarrafa Kettlebell a lokacin lilo.
• Tsokawar Turkiyya wani motsa jiki ne na kari domin yana inganta kwanciyar hankali da kafada da karfin zuciya, wadanda ke da mahimmanci don kiyaye tsari da kuma hana rauni a lokacin Kettlebell One Arm Swing.