Nkhani

Ambiri okonda masewera olimbitsa thupi omwe akufuna kupanga minofu amasankha kuchita masewera olimbitsa thupi ndi ma dumbbells chifukwa ndi ochepa komanso opepuka ndipo amatha kuchitidwa nthawi iliyonse, kulikonse.Ma kettlebell ali ndi maubwino omwewo, komanso kulimbikitsa minofu yomwe simugwiritsa ntchito.Pochita masewera olimbitsa thupi ndi kettlebells, mukhoza kuchita masewera olimbitsa thupi osiyanasiyana monga kukankhira, kukweza, kukweza, kuponya, ndi kulumpha squats kuti mulimbikitse bwino minofu ya kumtunda, thunthu, ndi miyendo yapansi.

Kettlebells ali ndi mbiri yazaka zopitilira 300.Makina ochita masewera olimbitsa thupi owoneka ngati cannonball adapangidwa ndi ma hercules aku Russia koyambirira kwa zaka za zana la 18 kuti apititse patsogolo mphamvu za thupi, kupirira, kukhazikika komanso kusinthasintha.Kusiyana kwakukulu pakati pa kettlebells ndi dumbbells ndi kulemera kwa ulamuliro.Nawa maupangiri olimba a kettlebells.Pochita, tcherani khutu ku kulondola kwa kayendetsedwe kake.

Njira 1: Gwirani kettlebell

Gwirani mphika wa belu ndi dzanja limodzi kapena onse awiri kutsogolo kwa thupi ndikulikweza ndi mphamvu ya m'chiuno (popanda kumasula dzanja), ndiye lolani kuti mphika wa belu ugwe mwachibadwa kumbuyo kwa crotch.Zimagwira ntchito pakuphulika kwamphamvu m'chiuno ndipo ndizothandiza kwambiri kukankha ndikulimbana!Mutha kuyesa manja 30 kumanzere ndi kumanja m'magulu atatu.Onjezani kulemera ngati mukumva bwino.

Komabe, ndikofunikira kuzindikira kuti, monga momwe zimakhalira ndi masewera olimbitsa thupi aliwonse, msana wam'munsi uyenera kukhala wowongoka komanso wokhazikika kuti upangitse kupirira kwapansi, zomwe zingayambitse kupsinjika.

Njira yachiwiri: kwezani mphika mmwamba

Gwirani ma kettlebell ndi manja onse ndikukweza kettlebell ndi manja owongoka, pang'onopang'ono komanso pang'onopang'ono.Bwerezani ka 5.

Njira yachitatu: kettlebell push-out njira

Gwirani ma kettlebell ndi manja onse awiri, zikhatho zikuyang'anizana, pafupi ndi chifuwa chanu ndi kutalika kwa mapewa;Squat motsika momwe mungathere;Ndi manja anu molunjika, kanikizani kettlebell patsogolo panu, kokeraninso mmwamba pamapewa anu, ndikubwereza.

Njira 4: supine pa lamulo lachimbudzi

Pa benchi yapamtunda, pindani zigongono zanu ndikugwira belu pamapewa anu.Kanikizani kettlebell ndi manja onse awiri, kenako bwererani pamalo okonzeka.Anagona chagada atagwira zigongono kutsogolo kwa chifuwa.Kwezerani mikono kubwerera kumutu, nkhonya pansi;Kenaka bwererani kuchokera ku njira yoyamba kupita kumalo okonzeka.Izi makamaka anayambitsa pectoralis yaikulu minofu, brachial minofu ndi mapewa lamba minofu.