Kettlebell One Arm Clean and Jerk

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Riikweri.

Ukuxhumana kwe Kettlebell One Arm Clean and Jerk

Kettlebell One Arm Clean and Jerk ndi masewera olimbitsa thupi athunthu omwe amalimbana ndi magulu angapo a minofu kuphatikizapo mapewa, msana, chiuno, ndi miyendo. Amapangidwira anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kupititsa patsogolo mphamvu zawo, mphamvu, kulumikizana, komanso kukhazikika. Zochita zolimbitsa thupizi ndizopindulitsa kwa iwo omwe akufuna kupititsa patsogolo masewerawo, kuwotcha zopatsa mphamvu, kapena kuwonjezera zina pamasewera awo olimbitsa thupi, chifukwa amaphatikiza kulimbitsa thupi ndi cardio mumayendedwe amodzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell One Arm Clean and Jerk

• Gwirani chogwirira cha kettlebell ndi dzanja limodzi ndikukweza kettlebellyo mpaka paphewa lanu, ndikuwerama chigongono chanu ndikuzungulira dzanja lanu pamene mukuchita tero, ndikuyenda komwe kumadziwika kuti "koyera".
• Kettlebell ikafika kutalika kwa mapewa, sungani mawondo anu pang'ono ndikugwiritsira ntchito miyendo yanu kuti muwongolere kettlebell pamwamba, ndikutambasula dzanja lanu mokwanira, iyi ndi gawo la "kugwedezeka" kwa masewera olimbitsa thupi.
• Gwirani kettlebell pamwamba kwa kamphindi, kenaka mutembenuzire kayendetsedwe kake mosamala, kutsitsa kettlebell kumbuyo kwa phewa lanu ndikutsika pansi.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani ku mkono wina ndikubwereza zomwezo.

Izinto zokwenza Kettlebell One Arm Clean and Jerk

• Kugwira Moyenera: Cholakwika chimodzi chofala ndikugwira kettlebell molakwika. Chogwiriracho chiyenera kupumula mozungulira m'manja mwanu, osati mowongoka. Izi zidzakuthandizani kuti mukhale otetezeka komanso kuchepetsa chiopsezo cha kettlebell kuchoka m'manja mwanu.
• Mawonekedwe Olondola: Pakuyeretsa, sungani chigongono chanu pafupi ndi thupi lanu ndipo gwiritsani ntchito miyendo yanu ndi ntchafu zanu kuyendetsa kettlebell mpaka pamapewa anu. Onetsetsani kuti musagwiritse ntchito mphamvu za mkono wanu nokha kuti munyamule. Mu gawo logwedezeka, gwiritsani ntchito miyendo yanu kupanga mphamvu ndikukankhira kettlebell pamwamba, ndikutseka mkono wanu pamwamba. Nthawi zonse sungani pakati panu ndi nsana wanu molunjika kuti musavulale.
• Mayendedwe Oyendetsedwa: Osathamangira kuyenda. Kulakwitsa kofala ndiko kuchita

Kettlebell One Arm Clean and Jerk Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell One Arm Clean and Jerk?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kettlebell One Arm Clean ndi Jerk, koma ndikofunikira kuti muyambe ndi kulemera kochepa ndikuyang'ana pa mawonekedwe oyenera kuti musavulale. Ntchitoyi imaphatikizapo mayendedwe ovuta, kotero zingakhale zopindulitsa kuphunzira ndikuchita motsogoleredwa ndi katswiri wophunzitsidwa. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kuti muyambe kutentha ndi kuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell One Arm Clean and Jerk?

• Kettlebell Kawiri Yoyera ndi Jerk: Kusiyanaku kumaphatikizapo kugwiritsa ntchito ma kettlebell awiri panthawi imodzi, zomwe zimawonjezera katundu wanu wonse ndikutsutsa kulinganiza kwanu ndi kugwirizana kwanu.
• Kettlebell Hang Clean ndi Jerk : Mu kusiyana kumeneku, kettlebell sichiyikidwa pakati pa reps koma m'malo mwake imatsitsidwa ku malo a 'hang', zomwe zimawonjezera kutsindika pa thupi lapamwamba ndi mphamvu yogwira.
• Kettlebell Clean, Squat and Jerk: Kusiyana kumeneku kumawonjezera squat pakati pa oyera ndi ophwanyika, kuonjezera kukhudzidwa kwa thupi lapansi ndikupangitsa kuti ntchitoyo ikhale yovuta kwambiri.
• Kettlebell Clean and Push Jerk: Kusiyanaku kumaphatikizapo kuviika pang'ono ndikuyendetsa ndi miyendo pambuyo pa kuyeretsa, pamaso pa kugwedezeka, zomwe zingathandize kupanga mphamvu zowonjezera pamwamba.

Izinto zokufunda ezishisa ezivumelekile Kettlebell One Arm Clean and Jerk?

• Kettlebell Turkish Get-Up ndi ntchito ina yowonjezera pamene imapangitsa kuti thupi likhale ndi mphamvu, kulimbitsa thupi, ndi kugwirizana, zomwe ziri zofunika kuti One Arm Clean and Jerk agwire bwino ntchito.
• Potsirizira pake, Kettlebell Goblet Squat ingathenso kuthandizira One Arm Clean ndi Jerk pamene imalimbitsa thupi lapansi ndi pachimake, kupereka kukhazikika koyenera ndi mphamvu zokweza ndi kugwedezeka kwa zochitikazo.