Kettlebell Thruster

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Jirgin Tanko

Sakonni ga Kettlebell Thruster

Kettlebell Thruster wani motsa jiki ne mai cikakken jiki wanda ya haɗu da squat da latsa sama, yana samar da aikin motsa jiki mai ƙarfi wanda ke inganta ƙarfin, sassauci, da lafiyar zuciya. Wannan motsa jiki iri-iri ya dace da ƴan wasa na kowane mataki, tun daga masu farawa zuwa na gaba, saboda ana iya sauya shi cikin sauƙi don dacewa da matakan dacewa da mutum ɗaya. Mutane za su so su yi shi saboda ba wai kawai inganta sautin tsoka da iko ba, amma har ma yana taimakawa wajen asarar nauyi kuma yana inganta aikin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kettlebell Thruster

• Fara motsa jiki ta hanyar yin squat: lanƙwasa gwiwoyi kuma ka rage jikinka gwargwadon yadda za ka iya, kiyaye bayanka madaidaiciya da kirji sama.
• Matsa jikinka baya zuwa wurin farawa yayin da kake danna kettlebells kai tsaye a kan ka.
• Rage kettlebells baya zuwa matakin kafada yayin shirye-shiryen yin squat na gaba.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Kettlebell Thruster

• **Madaidaicin Nauyi ***: Zaɓi kettlebell mai wahala amma mai iya sarrafawa. Ya kamata ku iya yin aikin motsa jiki tare da tsari mai kyau. Idan ka ga fom ɗinka yana zamewa, yana iya zama mafi kyau don samun nauyi mai sauƙi. Kuskure na gama gari: Yin amfani da nauyi mai nauyi, wanda zai iya haifar da mummunan tsari da yiwuwar rauni.
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Kettlebell Thruster Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Thruster?

Ee, masu farawa zasu iya yin motsa jiki na Kettlebell Thruster, amma yana da mahimmanci a fara da kettlebell mai sauƙi har sai sun saba da motsi kuma suna ƙarfafa ƙarfi. Wannan motsa jiki yana haɗa squat da kuma danna sama, wanda zai iya zama mai rikitarwa ga masu farawa, don haka yana da mahimmanci don koyon daidai tsari don guje wa rauni. Ana ba da shawarar samun mai horar da motsa jiki ko ƙwararriyar jagora ta hanyar farko.

Me ya sa ya wuce ga Kettlebell Thruster?

• The Single Arm Kettlebell Thruster: A cikin wannan bambancin, kuna amfani da kettlebell ɗaya kawai, wanda ke taimakawa wajen mai da hankali kan ƙarfi da daidaituwa.
• Kettlebell Squat Thruster: Wannan bambancin ya haɗu da squat tare da motsi na motsa jiki, yana ba da cikakkiyar motsa jiki.
• Kettlebell Sumo Thruster: Wannan bambancin ya haɗa da riƙe kettlebell da hannaye biyu a tsakanin ƙafafunku a matsayi na sumo squat, sa'an nan kuma matsa sama.
• Kettlebell Swing Thruster: Wannan haɗin kettlebell swing da thruster ne, yana samar da motsa jiki mai ƙarfi da ƙalubale.

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

• Goblet Squat wani motsa jiki ne mai alaka, yayin da yake mayar da hankali ga ƙananan ƙarfin jiki da motsi, musamman quadriceps da ƙuƙwalwar hanji, waɗanda suke da mahimmancin tsokoki da aka yi amfani da su a lokacin ɓangaren squat na Kettlebell Thruster.
• A ƙarshe, Push Press wani motsa jiki ne na ƙarin, yayin da yake kai hari ga kafadu da triceps, yana ƙarfafa motsin matsi na sama wanda ake buƙata a matakin ƙarshe na Kettlebell Thruster.