Piu Katoa a Kettlebell

• Kōaro Tinana: Ngo-pango, Ngā ūpoko.
• Taputapu: Hoe-paki
• Kōaro Mīhini: Deltoid Anterior, Gluteus Maximus
• Kōaro Tuarua: Adductor Magnus, Hamstrings, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus

Whakataki ki te Piu Katoa a Kettlebell

Ko te Kettlebell Full Swing he whakakorikori tinana, tinana katoa e aro nui ana ki nga glutes, hamstrings, hope, matua, me te tuara o raro. He mahi tino pai mo nga taangata o nga taumata tinana katoa e whai ana ki te whakapai ake i te kaha, te ngawari, me te manawanui o te ngakau. Ko te whakauru i tenei mahi ki roto i to mahi ka taea te whakanui ake i to whakaputanga mana, te whakatairanga i te ngaronga ngako, me te whakapai ake i te oranga mahi katoa.

Whakarite i te: He Whakateretere-Whakamārama Piu Katoa a Kettlebell

• Pikohia ki o hope ka mau ki te kettlebell me nga ringa e rua, kia mau tonu o ringaringa.
• Piuhia te peretere ki waenga i ou waewae, katahi ka peia o hope ki mua ka piu te peretere ki runga ki te taumata o te uma, kia tika o ringaringa me to matua.
• Tukua te kettlebell kia piu whakamuri ki waenganui i ou waewae, kia mau tonu te hinge i ou hope.
• Whakahokia ano tenei motini piu, ma te whakamahi i te torohaki mai i ou turi huha, kaua o ringaringa, hei neke i te kettlebell.

Nga Tohu mō te Whakaputa Piu Katoa a Kettlebell

• **Whakamahia o Hipi, Ehara i o Puka:** Ko te hapa noa ko te whakamahi i nga ringaringa ki te hiki i te peera. Me puta mai te mana mai i to hope me to glutes. Whakaarohia te korikori hei hinge hope: panaia o hope ki muri, whakapikoa o turi paku, katahi ka peia to hope ki mua ki te piu i te kettlebell ki runga. Ko o ringaringa me arahi noa i te kettlebell; e kore ratou e mahi i te hiki taumaha.
• **Whakahaerehia te Piu:** A ape i te piu i te pere kettlebell kia teitei rawa. Kaua te kettlebell e eke ki runga ake i o pakihiwi. Ko te piu teitei rawa ka taea e koe

Piu Katoa a Kettlebell He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Piu Katoa a Kettlebell?

Ae, ka taea e te hunga timata te mahi Kettlebell Full Swing, engari he mea nui kia timata me te iti ake o te taumaha me te aro ki te ahua tika kia kore ai e whara. E taunaki ana hoki kia akohia te nekehanga mai i tetahi kaiwhakangungu whaimana, kaiako ranei hei whakarite i te tikanga tika. I a koe e whakapakari ana, e pai ana ki te korikori, ka taea e koe te whakanui haere i te taumaha o te kettlebell.

He aha ngā rerekētanga māori o te Piu Katoa a Kettlebell?

• Kettlebell One-Arm Swing: Ko tenei rereketanga ko te piu i te kettlebell ma te whakamahi i te ringa kotahi anake i te wa, ka taea te whakapai ake i te toenga me te kaha matua.
• Kettlebell High Pull Piu: Kei roto i tenei rereketanga he kume teitei ki te tihi o te piu, ka uru atu nga pakihiwi me te tuara o runga.
• Kettlebell Swing and Squat: Ko tenei rereketanga ka whakakotahi i te kettlebell swing tawhito me te squat i raro o te nekehanga, te whakanui ake i te whakauru o nga waewae.
• Kettlebell Alternating Swing: Ko tenei rereketanga ko te huri i te kettlebell mai i tetahi ringa ki tetahi i te tihi o te piu, te whakapai ake i te ruruku me te kakama.

He aha ngā mahi whakapaipai mō te Piu Katoa a Kettlebell?

• Ka whakakiia ano hoki e te Goblet Squats te Kettlebell Full Swing na te mea e hiahiatia ana e raua he matua kaha mo te pumau me te whakahaere, na reira ka whakapai ake i to kaha me te toenga.
• Ka taea e Russian Twists te whakarei ake i nga painga o te Kettlebell Full Swing i te mea e uru ana raua ki nga nekehanga hurihuri me te whakauru matua, ka taea e koe te whakapai ake i to mahi me to kakama.