Kettlebell Gobelt Curtsey Lunge

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Riikweri.
• Imimiselo eqhapho: Gluteus Maximus, Gluteus Medius, Quadriceps
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Gastrocnemius, Gracilis, Hamstrings, Pectineous, Soleus

Ukuxhumana kwe Kettlebell Gobelt Curtsey Lunge

Kettlebell Goblet Curtsey Lunge ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi glutes, ntchafu, ndi pachimake, kupititsa patsogolo mphamvu ndikuwongolera bwino. Zochita izi ndi zabwino kwa okonda zolimbitsa thupi pamilingo yonse, kuyambira oyamba kupita kutsogola, chifukwa champhamvu yake yosinthika kutengera kulemera kwa kettlebell. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo kuti athe kumveketsa bwino minofu, kulimbitsa mphamvu zochepetsera thupi, komanso kulimbitsa thupi, zomwe zingapindulitse zochita za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell Gobelt Curtsey Lunge

• Sinthani kulemera kwanu kuphazi lanu lakumanja ndikubwerera ndi phazi lanu lakumanzere, ndikuwoloka kumbuyo kwa mwendo wanu wakumanja ngati mukuchita 'curtsey'.
• Tsitsani thupi lanu pamalo olowera, kugwada mawondo onse mpaka madigiri 90, kuonetsetsa kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu ndipo bondo lanu lakumbuyo likungoyenda pansi.
• Chotsani phazi lanu lakumbuyo ndikubwerera kumalo oyambira, kusunga kettlebell pachifuwa panthawi yonseyi.
• Bwerezani kusuntha kumbali inayo pobwerera mmbuyo ndi phazi lanu lakumanja kumbuyo kwa mwendo wanu wakumanzere, ndipo pitirizani kusinthana mbali kwa nthawi yonse yomwe mwakhazikitsa.

Izinto zokwenza Kettlebell Gobelt Curtsey Lunge

• Mayendedwe Oyendetsedwa: Onetsetsani kuti mukuyenda mowongolera. Kuthamangira masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu kungayambitse maonekedwe oipa komanso kuvulala komwe kungatheke. Tsitsani thupi lanu pang'onopang'ono mumphuno, gwirani kwakanthawi, kenaka kankhirani mmbuyo kumalo oyambira pogwiritsa ntchito mwendo wanu wakutsogolo ndi minofu ya glute.
• Kulemera Koyenera: Sankhani kettlebell yolemera yomwe ili yovuta koma imalola

Kettlebell Gobelt Curtsey Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell Gobelt Curtsey Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kettlebell Goblet Curtsey Lunge, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mupewe kuvulala ndikuwonetsetsa mawonekedwe oyenera. Ndiko kuyenda kovutirapo komwe kumafuna kulinganiza, kugwirizanitsa, ndi mphamvu, kotero oyamba kumene angafune kuti ayambe kuyendayenda popanda kettlebell kapena ndi kuwala kwambiri. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye kayendetsedwe kake kuti awonetsetse kuti ali ndi mawonekedwe olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell Gobelt Curtsey Lunge?

• Kettlebell Goblet Forward Lunge : M'malo mowoloka kumbuyo, kusinthaku kumafuna kuti mupite patsogolo, mutagwirabe kettlebell pamalo a goblet.
• Kettlebell Goblet Side Lunge: Kusintha kumeneku kumaphatikizapo kulowera cham'mbali kulowa m'mphuno, komwe kumagwira ntchito magulu osiyanasiyana a minofu, ndikusunga goblet.
• Kettlebell Goblet Walking Lunge: Pakusinthasintha uku, mupanga phazi loyenda mutanyamula kettlebell pamalo a goblet, ndikuwonjezera kuyenda ndi zovuta.
• Kettlebell Goblet Lunge yokhala ndi Kupotoza: Mu mtundu uwu, mumawonjezera kupotoza pansi pa phazi lanu, ndikumangirira pachimake chanu ndikugwira ntchito yokhazikika kwinaku mukugwira kettlebell pamalo a goblet.

Izinto zokufunda ezishisa ezivumelekile Kettlebell Gobelt Curtsey Lunge?

• Bulgarian Split Squats imalimbitsanso mphamvu ndi kukhazikika kwa m'munsi mwa thupi, makamaka ma quads ndi glutes, omwenso ndi minofu yayikulu yogwiritsidwa ntchito mu Goblet Curtsey Lunge.
• Ma Deadlift okhala ndi ma kettlebell amathanso kukhala othandiza kwambiri pamene akulozera minofu yam'mbuyo ngati hamstrings ndi glutes, kupititsa patsogolo mphamvu zam'munsi za thupi komanso kukhazikika komwe kuli kofunikira popanga Goblet Curtsey Lunge.