Kettlebell Windmill

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Iliopsoas, Obliques
• Musulunci Masu ɗauke da masu gudummawa: Tensor Fasciae Latae

Sakonni ga Kettlebell Windmill

Kettlebell Windmill wani motsa jiki ne na cikakken jiki wanda da farko yana ƙarfafa zuciyar ku, kafadu, da kwatangwalo yayin haɓaka sassauci da daidaito. Yana da dacewa da motsa jiki ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa manyan 'yan wasa, suna ba da gyare-gyare don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don inganta ƙarfin jikin su gaba ɗaya, kwanciyar hankali, sassauci, da kuma taimakawa wajen rigakafin rauni, yana mai da shi kyakkyawan ƙari ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Kettlebell Windmill

• Ɗaga kettlebell sama, ƙara hannun dama gaba ɗaya, yayin juya ƙafafunka digiri 45 zuwa hagu.
• Tsayawa idanunku akan kettlebell da hannun damanku madaidaiciya, lanƙwasa a hankali a cinyoyinku kuma ku isa ƙasa zuwa ƙafar hagu tare da hannun hagu.
• Dakata lokacin da gangar jikinka ta yi daidai da ƙasa, sannan a hankali juya motsi don komawa wurin farawa.
• Maimaita motsa jiki a daya gefen ta hanyar canza kettlebell zuwa hannun hagu da juya ƙafafunku digiri 45 zuwa dama.

Lajin Don yi Kettlebell Windmill

• **Kiyaye Hannu Madaidaici**: Rike hannun da ke riƙe da kettlebell a miƙe kuma ya miƙe gabaɗaya a kowane lokaci. Lankwasawa hannu na iya sanya damuwa mara amfani akan gwiwar hannu da kafada, wanda zai haifar da rauni.
• ** Hinge at Hip ***: Motsi ya kamata ya zama hinge na hip, kama da matattu ko lilo, maimakon lanƙwasa gefe. Wannan yana nufin ya kamata ku rika tura kwatangwalo zuwa wajen kettlebell, maimakon lankwasa a kugu. Wannan yana da mahimmanci don kare kashin baya da kuma samun mafi kyawun motsa jiki.
• **Kiyaye Bayanka Daidai**: Daya daga cikin na kowa

Kettlebell Windmill Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Windmill?

Ee, masu farawa za su iya yin motsa jiki na Kettlebell Windmill, amma ana ba da shawarar farawa da nauyi mai nauyi ko ma babu nauyi kwata-kwata don saba da motsi. Wannan motsa jiki yana buƙatar kyakkyawan kwanciyar hankali na kafaɗa, ƙarfin asali, da sassauƙa, don haka yana da mahimmanci a ƙware dabarun kafin ƙara nauyi masu nauyi. Hakanan yana da kyau a sami mai horar da motsa jiki ko ƙwararriyar jagora ta cikin ƙungiyoyin farko don tabbatar da cewa kuna yin shi daidai da hana duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Kettlebell Windmill?

• Biyu Kettlebell Windmill ya ƙunshi riƙe da kettlebell a kowane hannu, ɗaya sama da ɗaya a gefen ku, yana ƙara ƙarin ƙalubale ga daidaito da ƙarfin ku.
• Jirgin sama na Kettlebleckell shine bambancin wuya inda ke Kettlebell ke riƙe juye juye, yana buƙatar ƙarfin ƙarfi da taro.
• Babban-Low Kettlebell Windmill sigar ce inda kuke riƙe kettlebell ɗaya a sama da wani kuma a hip ɗin ku, yana ƙalubalantar ainihin ƙarfin ku da kwanciyar hankali.
• Rabin-durƙuse kettlebell Windmill shine gyara inda kake yin motsa jiki inda kake yin motsa jiki daga matsayi na rabin, wanda zai iya taimaka wa masu farawa da fasaha.

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

• Kettlebell Swing wani motsa jiki ne wanda ke cike da iska yayin da yake taimakawa wajen gina ƙananan jiki da ƙarfin zuciya, waɗanda ke da mahimmanci don kiyaye daidaito da sarrafawa yayin motsi na iska.
• Kettlebell Overhead Press yana da fa'ida yayin da yake ƙarfafa kafadu da makamai, ƙungiyoyin tsoka iri ɗaya da ake amfani da su a cikin Kettlebell Windmill, ta haka inganta ikon riƙe kettlebell a cikin matsayi na sama yayin aikin motsa jiki.