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Kettlebell Swing

Ubwoko bw'ibiharuro

AgacheNdlịna ịcho ihe ndi a n'oge ego., Nkụsịosimiri
IbikoreshoAkhọmaala
Ibiharuro rishaDeltoid Anterior, Gluteus Maximus, Hamstrings
Ibiharuro ribiriAdductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus
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Higa iyo ibi aharakozwe ari hafi yawe!

Ijambo ryo kuri Kettlebell Swing

Kettlebell Swing bụ mmega ahụ siri ike, zuru oke nke na-ewusi hips, glutes, hamstrings, lats, abs, ubu, pecs, na njide. Ọ bụ nhọrọ magburu onwe ya maka ndị nọ n'ọkwa ahụike niile na-achọ imeziwanye ike ọrụ ha, ntachi obi obi, na ahụike zuru oke. Ịgbakwunye mmega ahụ n'ime usoro ihe omume gị nwere ike inye aka mee ka ike gị na ike gị dịkwuo elu, na-ere abụba ọkụ, na ọbụna meziwanye ọnọdụ gị na nkwụsi ike gị, na-eme ka ọ bụrụ mgbatị ahụ bara uru.

Kubahiriza: Ijambo kwa Ikirari Kettlebell Swing

  • Gbaa n'úkwù na ikpere gị, jiri aka abụọ jide kettlebell, na-eme ka ogwe aka gị kwụ ọtọ na azụ gị dị larịị.
  • Gbanwee kettlebell n'etiti ụkwụ gị site n'ịkwanye úkwù gị azụ ka ị na-ebuli obi gị elu.
  • Bilie ngwa ngwa ma mee ka úkwù gị gaa n'ihu, na-eji oge a na-efegharị kettlebell ruo n'ịdị elu obi.
  • Mee ka kettlebell tụgharịa azụ n'etiti ụkwụ gị ka ọ rụchaa otu ugboro, ma megharịa mmegharị a maka ọnụọgụ ugboro ugboro ịchọrọ.

Komeza kuganiriza Kettlebell Swing

  • ** Jide nke ọma ***: Jide kettlebell na aka abụọ, hụ na njide gị siri ike mana ọ bụghị nke siri ike. Otu ndudue a na-ahụkarị bụ ijide kettlebell ahụ nke ọma, nke nwere ike ibute eriri nkwojiaka. Kettlebell kwesịrị isi n'aka gị na-efegharị n'efu.
  • **Kpọtụrụ anya ***: debe anya gị na kettlebell n'oge nfe. Nke a na-enyere aka ịnọgide na-enwe nguzozi na ilekwasị anya, ọ na-egbochikwa gị ịdabere n'ihu ma ọ bụ azụ azụ. Ihe na-emekarị bụ ileda anya ala ma ọ bụ n'akụkụ, nke nwere ike ịtụfu nguzozi gị wee bute mmerụ ahụ.
  • ** Usoro iku ume ***: kuruo ume ka ị na-efegharị ketulu

Kettlebell Swing Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Kettlebell Swing?

Ee, ndị mbido nwere ike ịme mmega ahụ Kettlebell Swing. Agbanyeghị, ọ dị mkpa iji obere ịdị arọ malite ruo mgbe ị nwetara ụdị ahụ nke ọma. Mmega ahụ na-agụnye ọtụtụ akụkụ ahụ, gụnyere hips, glutes, hamstrings, lats, abs, ubu, pecs, na njide, ya mere ọ dị oké mkpa ime ya nke ọma iji zere mmerụ ahụ. Ọ nwere ike ịba uru maka ndị mbido ịnweta ntuziaka sitere n'aka ọkachamara ahụike iji hụ na ụdị kwesịrị ekwesị.

Ibintu byinshi bijyanye no kwa Kettlebell Swing?

  • The Double Kettlebell Swing: Nke a gụnyere iji kettlebell abụọ n'otu oge, na-abawanye ike na ike achọrọ.
  • The One-Arm Kettlebell Swing: A na-eji otu ogwe aka mee mgbanwe a n'otu oge, nke nwere ike inye aka melite nguzozi na nhazi.
  • Kettlebell Swing na Squat: Ọdịiche a na-ejikọta swing ọdịnala na squat iji rụọ ọrụ ọtụtụ ahụ ike n'otu oge.
  • The High Pull Kettlebell Swing: Ọdịiche a gụnyere ịdọrọ kettlebell ruo n'ogo ubu n'elu nke swing, na-etinye ahụ elu karịa ka ọkọlọtọ ọkọlọtọ.

Ibintu byiza bikanagorwa Kettlebell Swing?

  • Goblet Squats na-akwalitekwa uru nke Kettlebell Swings site n'ịzụlite ike ụkwụ na imeziwanye mmegharị hip, nke dị oke mkpa maka ịnọgide na-enwe ụdị na ịrụ ọrụ nke ọma n'oge swing.
  • Planks nwekwara ike ịkwalite uru nke Kettlebell Swings ka ha na-ewusi akwara akwara ike, na-eme ka nkwụsi ike na nguzozi nke bụ isi ihe na-achịkwa mmegharị nke kettlebell n'oge a na-emegharị ahụ.

Amakuru ashobora gutuma Kettlebell Swing

  • Kettlebell Swing mgbatị ahụ
  • Kettlebell na-emega ahụ hamstring
  • Ihe omume Kettlebell toning apata
  • Kettlebell Swing maka akwara ụkwụ
  • Kettlebell na-eme mgbatị ahụ maka Hamstrings
  • Kettlebell na-emega ahụ maka apata ụkwụ
  • Iji Kettlebell Swing na-eme ka apata ụkwụ sie ike
  • Kettlebell Swing mgbatị ahụ hamstring
  • Kettlebell Swing maka ike ụkwụ
  • Kettlebell Swing toning n'apata ụkwụ.