Dzanja Limodzi Lopotozedwa Loyera ndikusindikiza

• Inhloko yeziNdawo: Kujisikira
• Idivayisi: Mexau Karala

Ukuxhumana kwe Dzanja Limodzi Lopotozedwa Loyera ndikusindikiza

The One Arm Twisted Clean and Press ndi masewera olimbitsa thupi athunthu omwe amayang'ana mapewa, mikono, ndi pachimake, komanso akugwira miyendo ndi kumbuyo. Ndi chisankho chabwino kwambiri kwa othamanga komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo, kulumikizana komanso kuchita bwino. Kuchita masewera olimbitsa thupi kumapindulitsa chifukwa sikuti kumangomanga ndi kutulutsa minofu, komanso kumapangitsanso mphamvu ndi kukhazikika, ndikupangitsa kuti zikhale zofunikira zowonjezera mphamvu iliyonse kapena chizolowezi chokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dzanja Limodzi Lopotozedwa Loyera ndikusindikiza

• Yendetsani mapazi anu ndi chiuno kumbali, kupotoza torso yanu ndikukokera kulemera kwanu paphewa lanu moyenda bwino. Chigongono chanu chiyenera kuloza kumbali, ndipo dzanja lanu liyang'ane kutsogolo.
• Limbikitsani m'chiuno mwanu kutsogolo ndikuwongola miyendo yanu kuti mupange mphamvu, kenaka kanikizani kulemera kwake pamwamba, kutambasula dzanja lanu mokwanira. Dzanja lanu liyenera kuyang'ana kutsogolo ndipo mkono wanu ukhale pafupi ndi khutu lanu.
• Chepetsani kulemera kwa phewa lanu, kenaka mutembenuzire torso yanu kumalo oyambira, kubweretsa kulemera kwake kuti mupumule pakati pa mkono wanu ndi thupi lanu.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani ku mkono wina.

Izinto zokwenza Dzanja Limodzi Lopotozedwa Loyera ndikusindikiza

• Mawonekedwe Oyenera: Yambani ndi mapazi anu m'chiuno-m'lifupi ndi kettlebell pansi pakati pa mapazi anu. Phimbani mawondo ndi m'chiuno kuti muchepetse thupi lanu ndikugwira kettlebell. Kumbuyo kuyenera kukhala kowongoka ndipo pachimake chimagwira ntchito. Kulakwitsa kofala ndiko kugwiritsa ntchito msana kukweza kulemera, zomwe zingayambitse kuvulala. Gwiritsani ntchito miyendo ndi m'chiuno nthawi zonse kuti muthe kusuntha.
• Kuyenda Koyendetsedwa: Kuyenda kuyenera kukhala kwamadzimadzi komanso koyendetsedwa. Mukatsuka kettlebell, pindani mkono wanu ndikubweretsa kettlebell paphewa lanu. Kenako dinani kettlebell pamwamba. Pewani mayendedwe onjenjemera

Dzanja Limodzi Lopotozedwa Loyera ndikusindikiza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dzanja Limodzi Lopotozedwa Loyera ndikusindikiza?

Zochita za One Arm Twisted Clean and Press ndizovuta kwambiri zomwe zimafuna mphamvu zambiri, kugwirizana, ndi kusamala. Ngakhale woyamba atha kuyesetsa kuti athe kuchita izi, sizovomerezeka kwa iwo omwe angoyamba kumene ulendo wawo wolimbitsa thupi. Oyamba kumene ayenera kuyamba ndi masewera olimbitsa thupi ofunikira kuti apange mulingo woyambira wamphamvu ndikusintha asanasunthe mayendedwe ovuta kwambiri. Izi zidzakuthandizani kupewa kuvulala ndikuwonetsetsa mawonekedwe ndi njira yoyenera. Pamene akukhala omasuka komanso odziwa bwino, amatha kuyamba kuphatikiza machitidwe ovuta kwambiri monga One Arm Twisted Clean ndi Press muzochita zawo. Nthawi zonse tikulimbikitsidwa kukhala ndi mphunzitsi wovomerezeka kapena wotsogolera wotsogolera mumayendedwe ovutawa kuti atsimikizire kuti akuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dzanja Limodzi Lopotozedwa Loyera ndikusindikiza?

• The Double Arm Clean and Press: Mtunduwu umagwiritsa ntchito zida zonse ziwiri nthawi imodzi, kukulitsa kuchuluka kwazinthu zonse komanso zofunikira.
• The One Arm Squat Clean and Press: Izi zimabweretsa squat mumayendedwe, ndikuwonjezera kulimbitsa thupi kwa mwendo ndikuwonjezera kufunikira kwathupi.
• The One Arm Hang Clean and Press: Kusiyanaku kumayamba ndi kulemera komwe kumalendewera kutalika kwa mkono m'malo mwa pansi, kuchepetsa kusuntha kwamtundu ndikuyang'ana kwambiri kumtunda.
• The One Arm Power Clean and Press: Mtunduwu umaphatikizapo kusuntha kokwera kwambiri, kukulitsa kufunikira kwamtima ndikuwongolera mphamvu.

Izinto zokufunda ezishisa ezivumelekile Dzanja Limodzi Lopotozedwa Loyera ndikusindikiza?

• Dumbbell Snatch ndi masewera ena okhudzana nawo monga momwe amachitiranso njira yonyamulira yolemetsa kuchokera pansi kupita pamwamba, potero kumapangitsa mphamvu zanu zonse, kugwirizanitsa, ndi kukhazikika komwe kuli kofunikira pa One Arm Twisted Clean and Press.
• Push Press ndi masewera olimbitsa thupi opindulitsa omwe amaphatikizana ndi One Arm Twisted Clean and Press poyang'ana gawo lapamwamba la kayendetsedwe kake, zomwe zingathandize kulimbikitsa mphamvu zamapewa ndi kukhazikika, komanso mphamvu zanu zazikulu.