Kettlebell One Legged Deadlift

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Riikweri.
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus

Ukuxhumana kwe Kettlebell One Legged Deadlift

Kettlebell One Legged Deadlift ndi masewera ovuta omwe amalimbana ndi hamstrings, glutes, m'munsi kumbuyo, ndi core, ndikupereka kulimbitsa thupi kwakukulu kwa thupi. Ndi chisankho chabwino kwambiri kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akufuna kuwongolera bwino, mphamvu zawo, ndi kukhazikika kwawo. Kuchita masewera olimbitsa thupi sikumangowonjezera kutanthauzira kwa minofu komanso kumathandiza kuti thupi likhale logwirizana komanso momwe thupi limakhalira, ndikupangitsa kukhala kofunikira kuwonjezera pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell One Legged Deadlift

• Sinthani kulemera kwanu pa phazi limodzi, kusunga phazi lanu lina kuchoka pansi.
• Pindani m'chiuno mwanu ndikutsitsa torso yanu, tambani kuti mugwire kettlebell ndi dzanja loyang'anizana ndi mwendo woyimilira ndikusunga msana wanu molunjika komanso pachimake chanu.
• Kanikizani chidendene chanu choyimirira kuti mukweze thupi lanu kubwerera komwe munayambira, kubweretsa kettlebell ndi inu koma phazi lanu lina pansi.
• Tsitsani kettlebell mpaka pansi powerama m'chiuno kachiwiri, kubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza musanatembenukire ku mwendo wina.

Izinto zokwenza Kettlebell One Legged Deadlift

• **Sungani Core Yanu Yotanganidwa **: Mfundo ina yofunika ndikusunga minofu yanu yayikulu nthawi yonse yolimbitsa thupi. Izi zidzakuthandizani kukhazikika thupi lanu ndi kukulepheretsani kutaya mphamvu yanu. Zidzathandizanso kuteteza msana wanu ku zovuta.
• **Yang'anani pa Kusamalitsa**: Kettlebell One Legged Deadlift sikuti imangokhala mphamvu, komanso yokhazikika. Ngati ndinu watsopano ku masewera olimbitsa thupi

Kettlebell One Legged Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell One Legged Deadlift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kettlebell One Legged Deadlift. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti mumvetsetse mawonekedwe ndi njira yoyenera, ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutentha ndi kuziziritsa pambuyo pake. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti apereke malangizo. Ngati ululu uliwonse umakhalapo panthawi yolimbitsa thupi, uyenera kuyimitsidwa nthawi yomweyo kuti upewe kuvulaza.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell One Legged Deadlift?

• Kettlebell One-Legged Deadlift ndi Row: Kusiyanaku kumaphatikizapo mzere pamwamba pa kayendetsedwe kake, kugwiritsira ntchito kumbuyo ndi biceps pamodzi ndi glutes ndi hamstrings.
• Kettlebell single-Leg Deadlift yokhala ndi Lateral Raise: Kusiyanaku kumawonjezera kukweza kwapambuyo pamwamba pa kayendetsedwe kake, kutsutsa ma deltoids ndi minofu yakumbuyo yam'mbuyo.
• Kettlebell One-Legged Deadlift mpaka Kukoka Kwapamwamba: Mwakusiyana uku, mumapanga kukoka kwakukulu pamwamba pa kayendetsedwe kake, komwe kumalowera kumtunda, mapewa, ndi mikono.
• Kettlebell single-Leg Deadlift yokhala ndi Front Squat: Kusintha uku kumawonjezera squat yakutsogolo pambuyo pakufa, kukulitsa ntchito pazida ndi glutes ndikutsutsanso

Izinto zokufunda ezishisa ezivumelekile Kettlebell One Legged Deadlift?

• Chibulgaria Split Squats: Poyang'ana mwendo umodzi pa nthawi, mofanana ndi mwendo umodzi wakufa, ntchitoyi imapangitsa kuti thupi likhale lolimba, kugwirizana, ndi mphamvu zochepetsetsa za thupi limodzi, komanso kugwirizanitsa magulu a minofu omwewo.
• Kugunda kwa Mchiuno Umodzi: Ntchitoyi imayang'ananso mphamvu ya mwendo umodzi ndipo imayang'ana kwambiri ma glutes ndi hamstrings, ofanana ndi kufa kwa mwendo umodzi, kumathandizira kukhazikika komanso kukhazikika kwa minofu.