Kettlebell Swing

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• 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 Swing

Kettlebell Swing wani motsa jiki ne, cikakken motsa jiki wanda ke haɓaka ƙarfi, sassauci, da juriya na zuciya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, suna ba da bambance-bambancen da za'a iya daidaita su zuwa matakan dacewa. Yayin da yake haɗa ƙungiyoyin tsoka da yawa a lokaci guda, zaɓin motsa jiki ne mai inganci ga waɗanda ke neman inganta lafiyar gabaɗaya, ƙona adadin kuzari, da haɓaka ƙarfin aiki.

Yanayinta: tsammanin nuni a nuni Kettlebell Swing

• Lanƙwasa a kwatangwalo da gwiwoyi, kama hannun kettlebell da hannaye biyu, ajiye hannuwanku a gaban ku.
• Mayar da kettlebell baya tsakanin kafafunku ta hanyar tura kwatangwalo a baya yayin da kuke ajiye bayanku madaidaiciya.
• Da sauri tashi ka jujjuya kettlebell har zuwa tsayin kafada ta hanyar korar kwatangwalo a gaba da yin kwangilar ku.
• Bari kettlebell ya koma ƙasa tsakanin ƙafafunku don kammala maimaitawa ɗaya, kuma maimaita tsari don adadin maimaitawa.

Lajin Don yi Kettlebell Swing

• **A guji wuce gona da iri a baya**: Kuskure na gama gari shine komawa baya a saman lilo, wanda ke sanya damuwa mara amfani a kan baya. Maimakon haka, yi nufin gama lilo da jikin ku a madaidaiciyar layi, kamar katako mai tsayi.
• **Yi amfani da Nauyin Da Ya dace**: Yin amfani da kettlebell wanda yayi nauyi zai iya haifar da mummunan siffa da yuwuwar rauni. Fara da nauyi za ku iya lilo cikin kwanciyar hankali don maimaita 10. Yayin da kuke kara karfi kuma

Kettlebell Swing Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Swing?

Ee, masu farawa zasu iya yin motsa jiki na Kettlebell Swing. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi don koyan tsari da fasaha daidai, saboda sigar da ba ta dace ba na iya haifar da rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar da farko. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.

Me ya sa ya wuce ga Kettlebell Swing?

• Kettlebell Swing Single-Arm ya ƙunshi karkatar da kettlebell ta amfani da hannu ɗaya a lokaci guda, wanda ke ƙara ƙalubalen a kan ainihin masu daidaitawa da kafada.
• Biyu Kettlebell Swing ya ƙunshi lilo biyu kettlebells a lokaci guda, wanda ke ƙara nauyi da wahalar motsa jiki.
• Kettlebell Swing and Catch shine bambance-bambancen inda kuke jujjuya kettlebell sama, sannan ku jujjuya shi kuma ku kama ta a kan hanya.
• Kettlebell Swing da Squat haɗin gwiwa ne inda kuke yin lilo, sannan ku shiga cikin squat kai tsaye lokacin da kettlebell ya dawo ƙasa.

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

• Squats kuma na iya haɗawa da Kettlebell Swings yayin da suke ƙarfafa quadriceps, hamstrings, da glutes, waɗanda duk mahimman tsokoki ne da ake amfani da su a cikin motsi, kuma suna taimakawa wajen inganta ƙarfin jiki da motsi.
• Masu karkatar da Rashanci na iya haɓaka fa'idodin Kettlebell Swings yayin da suke kai hari ga tsokoki na asali, musamman maɗaukaki, waɗanda ke da mahimmanci don kiyaye kwanciyar hankali da daidaito yayin lilo, sabili da haka na iya haɓaka haɓakar motsi na kettlebell.