Kettlebell Overhand Grip Swing

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Deltoid Anterior, Gluteus Maximus, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Deltoid Lateral, Gastrocnemius, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus

Sakonni ga Kettlebell Overhand Grip Swing

Kettlebell Overhand Grip Swing wani motsa jiki ne, cikakken motsa jiki wanda ke ƙarfafawa da sautin jijiya, glutes, hamstrings, da baya, yayin da kuma inganta lafiyar zuciya. Kyakkyawan zaɓi ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman ƙara ƙarfin aikinsu da ƙarfinsu. Mutane na iya ficewa don wannan motsa jiki saboda yana haɓaka mafi kyawun matsayi, haɓaka motsi, kuma yana iya taimakawa ƙona adadin kuzari, yana ba da gudummawa ga asarar nauyi gabaɗaya da burin dacewa.

Yanayinta: tsammanin nuni a nuni Kettlebell Overhand Grip Swing

• Rage jikin ku a cikin ɗan ɗanɗano kaɗan, yana jingina a kwatangwalo kuma ku riƙe baya madaidaiciya, yayin jujjuya kettlebell tsakanin kafafunku.
• Bayan haka, fitar da kwatangwalo a gaba, daidaita kafafunku da karkatar da kettlebell har zuwa tsayin ƙirji.
• Bari kettlebell ya koma ƙasa tsakanin ƙafafunku, karkatar da gwiwoyinku kaɗan kuma yana jingina a hips.
• Maimaita wannan motsi mai jujjuyawa, kiyaye riƙon hannu da kuma tabbatar da motsin ku ta kwatangwalo ne ba hannun ku ba.

Lajin Don yi Kettlebell Overhand Grip Swing

• Ƙarfi daga Hips: Ya kamata a fara lilo daga kwatangwalo, ba hannunka ba. Fitar da kwankwason ku gaba don jujjuya kettlebell sama, kuma ku bar shi ya faɗi baya yayin da hips ɗin ku ke komawa baya. Kuskure don gujewa: Kada ku ɗaga kettlebell da hannuwanku ko kafadu. Ya kamata iko ya fito daga kwatangwalo da glutes.
• Tsawon Dama: Kettlebell ya kamata a jujjuya shi zuwa tsayin kafada, babu sama. Yana da game da lilo, ba tsawo. Kuskure don gujewa: Kada kuma a karkatar da kettlebell ma

Kettlebell Overhand Grip Swing Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Overhand Grip Swing?

Ee, masu farawa zasu iya yin motsa jiki na Kettlebell Overhand Grip Swing. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsi da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane sabon motsa jiki, ana ba da shawarar farawa a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfin ku da ƙwarewarku suka inganta.

Me ya sa ya wuce ga Kettlebell Overhand Grip Swing?

• Kettlebell American Swing: Ba kamar al'adun gargajiya na Rasha ba, swing na Amurka yana buƙatar ku kawo kettlebell har zuwa sama, yin aiki da kafadu da babba baya da ƙarfi.
• Kettlebell Swing tare da Squat: Wannan bambancin yana ƙara squat zuwa lilo, wanda ke kaiwa ƙananan tsokoki na jikin ku, ciki har da glutes, hamstrings, da quads.
• Kettlebell Alternating Swing: Wannan bambancin ya haɗa da canza kettlebell daga hannu ɗaya zuwa wancan a saman juyawa, wanda zai iya taimakawa wajen inganta daidaituwa da daidaituwa.
• Biyu Kettlebell Swing: Wannan bambancin ya ƙunshi murɗa kettlebells biyu lokaci ɗaya, wanda ke ƙara ƙalubalen kuma yana taimakawa wajen haɓaka ƙarfi da ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell Overhand Grip Swing?

• Squat wani motsa jiki ne wanda ke cike da Kettlebell Overhand Grip Swing saboda yana mai da hankali kan ƙananan ƙarfin jiki, musamman a cikin quads da glutes, waɗanda ke da mahimmanci don samar da ikon da ake buƙata don lilo da kettlebell yadda ya kamata.
• Twist na Rasha babban motsa jiki ne na motsa jiki na Kettlebell Overhand Grip Swing yayin da yake kai hari ga ainihin tsokoki, musamman ma'auni, yana haɓaka kwanciyar hankali da ƙarfin juyawa da ake buƙata yayin motsi na motsa jiki na kettlebell.