Kettlebell zuru oke

• Agache: Ekpo , Ndu ada hishishi
• Ibikoresho: Akhọmaala
• Ibiharuro risha: Deltoid Anterior, Gluteus Maximus
• Ibiharuro ribiri: Adductor Magnus, Hamstrings, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus

Ijambo ryo kuri Kettlebell zuru oke

Kettlebell Full Swing bụ mmega ahụ zuru oke nke na-elekwasị anya na glutes, hamstrings, hips, isi, na azụ ala. Ọ bụ mgbatị ahụ magburu onwe ya maka ndị nọ n'ọkwa ahụike niile na-achọ imeziwanye ike, mgbanwe, na ntachi obi obi. Ịtinye mmega ahụ a n'ime usoro gị nwere ike ịkwalite mmepụta ike gị, kwalite mfu abụba, ma melite mgbatị ahụ n'ozuzu ya.

Kubahiriza: Ijambo kwa Ikirari Kettlebell zuru oke

• Rụgharịa n'úkwù gị wee jiri aka abụọ jide kettlebell, na-eme ka ogwe aka gị kwụ ọtọ.
• Gbanwee kettlebell azụ n'etiti ụkwụ gị, wee chụghachi úkwù gị ozugbo wee fegharịa kettlebell ruo ọkwa igbe, na-eme ka ogwe aka gị kwụ ọtọ na isi gị na-etinye aka.
• Kwe ka mgbịrịgba gbanye azụ n'etiti ụkwụ gị, na-ejigide mgbanaka n'úkwù gị.
• Tinyegharịa mmegharị ahụ a na-efegharị efegharị, na-eji ike sitere na mkpali úkwù gị, ọ bụghị ogwe aka gị, iji bugharịa kettlebell.

Komeza kuganiriza Kettlebell zuru oke

• **Jiri úkwù gị, ọ bụghị ogwe aka gị:** Mmejọ a na-emekarị bụ iji ogwe aka bulie kettlebell. Ike kwesịrị isi n'úkwù gị na glutes pụta. Chee echiche banyere mmegharị ahụ dị ka mgbanaka hip: tụgharịa úkwù gị azụ, gbadaa ikpere gị ntakịrị, wee jiri ike mee ka úkwù gị gaa n'ihu iji felie kettlebell elu. Ogwe aka gị kwesịrị iduzi kettlebell; ha ekwesịghị ịdị na-ebuli ibu dị arọ.
• **Jikwaa Swing:** Zenarị ifegharị kettlebell dị elu. Kettlebell ekwesịghị ịga n'elu ubu gị. Ịfegharị ya nke ukwuu nwere ike ime ka ị mee ya

Kettlebell zuru oke Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Kettlebell zuru oke?

Ee, ndị mbido nwere ike ime mgbatị ahụ Kettlebell Full Swing, mana ọ dị mkpa ịmalite site na ịdị arọ dị ala ma lekwasị anya n'ụdị kwesịrị ekwesị iji zere mmerụ ahụ. A na-atụ aro ka ịmụta mmegharị ahụ site n'aka onye nkuzi ma ọ bụ onye nchịkwa enwetara ikike iji hụ na usoro ziri ezi. Ka ị na-ewuli ike ma na-enwe ahụ iru ala na mmegharị ahụ, ị ​​nwere ike jiri nwayọọ nwayọọ mụbaa ibu kettlebell.

Ibintu byinshi bijyanye no kwa Kettlebell zuru oke?

• Kettlebell One-Arm Swing: Mgbanwe a gụnyere iji naanị otu ogwe aka na-atụgharị kettlebell n'otu oge, nke nwere ike inye aka kwalite nguzozi na isi ike.
• Kettlebell High Pull Swing: Ọdịiche a na-agụnye ndọta dị elu n'elu swing, na-etinye ubu na elu azụ karịa.
• Kettlebell Swing na Squat: Ọdịiche a na-ejikọta kettlebell swing omenala na squat na ala nke mmegharị ahụ, na-abawanye ntinye aka.
• Kettlebell Alternating Swing: Ọdịiche a gụnyere ịgbanye kettlebell site n'otu aka gaa na nke ọzọ n'elu swing, melite nhazi na ike.

Ibintu byiza bikanagorwa Kettlebell zuru oke?

• Goblet Squats na-akwadokwa Kettlebell Full Swing n'ihi na ha abụọ chọrọ isi ihe siri ike maka nkwụsi ike na njikwa, si otú a na-emeziwanye ike na nguzozi gị n'ozuzu ya.
• Ndị na-atụgharị Russian nwere ike ịkwalite uru nke Kettlebell Full Swing ka ha abụọ na-agụnye mmegharị ntụgharị na ntinye aka, nke nwere ike inye aka melite arụmọrụ gị na ike gị.