Mafambiro akaita semhepo ine kettlebells anopa vatambi kugadzikana uye mafambiro ekudzidzisa mabhenefiti kune akawanda majoini uye matishu ari mumuviri wemunhu. Simba, simba, uye vatambi vehutano vanogona kushandisa chiito ichi kuvandudza hudyu kufamba, kuwedzera simba repafudzi uye kugadzikana, uye kukudziridza mafambiro ekufambisa mundege isiri-sagittal.
Pasinei nekusava nyore kurovedza muviri, kuita kwayo kunogona kutiita kuti tivandudze kufamba kwemuviri wose. Zvinokurudzirwa kuve nenyanzvi yekuongorora maitiro ako uye kudzika panguva yemhepo, kunyanya kana iwe usina kukwana kuchinjika kudzika zvachose.
Maitiro ekuita iyo Windmill nenzira kwayo?
Usati waedza izvi kana chero kurovedza muviri, unofanirwa kuve nechokwadi kuti une hutano hwakanaka. Iwe unogona zvakare kushanda neanokwanisa kusimba murairidzi kune zano rehunyanzvi uye matipi ekurovedza muviri.
Iwe unofanirwawo kuve neruzivo rwekushanda nemakettlebells. Nyanzvi dzakawanda dzinokurudzira kuti iwe unokwanisa hunyanzvi hwekutanga kettlebell mafambiro usati waedza ichi chiitwa chepamberi.
- FrontTop. Tanga nerutsoka rwako rworudyi zvakananga pasi pehudyu yako uye gumbo rako rekuruboshwe rakatenderedzwa zvishoma, nemutoro wakabatwa kumusoro muruoko rwako rworudyi. Sezvaunogona kuona, zvigunwe zvinofanira kutendeudzirwa kuruboshwe uye musimudzi anofanira kuisa uremu pahudyu yakarurama.
- Back Top. Kana uchinge wava panzvimbo yekutanga, tora ruoko rwako rworuboshwe uye uise pamwe chete nechidya, chanza kumusoro. Zvakakosha kuti uchengetedze kumashure kweruoko uchibatana negumbo reruboshwe mukati mekufamba, sekunge ruoko rwaiva "chitima" uye gumbo raiva "makwara".
- Side Middle. Kana wagadzirira, shandura zvishoma torso yako pasi (pafudzi rekuruboshwe mberi) uye isa mutoro pahudyu yako yekurudyi paunenge uchidzika. Kana iwe wakatanga danho iri nekutenderera kudiki uye wakachengeta ruoko rwako rworuboshwe pagumbo rako rekuruboshwe, unofanirwa kunzwa wakatambanudzwa murudyi gluteus, hamstrings, uye parutivi. Iva nechokwadi chekugara pahudyu, uchiisa uremu hwako pamhasuru idzodzo. Kuti uwane mhedzisiro yakanaka, ita shuwa kuchengetedza gumbo rako rerudyi rakatwasuka (pasina kupfugama ibvi).
- kumberi pasi. Pazasi peWindmill, iwe unofanirwa kuve nehuremu hwako pahudyu yako yekurudyi, kunzwa kutambanudza mugumbo rako rerudyi uye muhudyu, uye kudzikamisa mutoro neruoko rwako rwerudyi. Ita shuwa kuti unonzwa kutambanudza uye kutonga mumhasuru dzako.
- Pamberi Pakati. Kuti utore nzvimbo yekupedzisira, yakatwasuka, svina glute yakarurama uye hip kuti uwedzere chiuno mberi apo iwe zvishoma nezvishoma unosunungura muviri wako. Kamwe zvakare, iva nechokwadi chekuchengeta mutoro wakakiyiwa pamusoro wako uye ruoko rwako rworuboshwe pagumbo rako rekuruboshwe paunenge uchikwira.
Mimhasuru inoshandwa chii?
Ramba uchifunga kuti chiitiko ichi chinoshandawo muviri wako wepamusoro. Izvo zviri kutaurwa, mapoka emasumbu ari pasi apa akanyatsojeka uye anoshandiswa kukurudzira kugadzikana (core, triceps, uye shoulder) uye kufamba (mahudyu).
pfudzi stabilizers
Iyo kettlebell windmill inoda mazinga akakwirira ekugadzikana, kufamba, uye simba mumapfudzi kuburikidza nemhando dzakawanda dzekufamba. Mapfudzi mhasuru uye mapendekete akadzikamisa (akadai semarhomboids, rotator cuff tsandanyama, uye kunyangwe kumusoro kumashure) ndiwo ane chekuita neiyo isometric contractions inobatsira kutsigira mutoro pamusoro kuburikidza nekufamba uku.
Obliques uye abs
Iyo obliques uye abdominals inoshanda kurwisa musana wemusana, kuwedzera, uye lateral flexion pasi pemutoro, izvo zvinogona kuvandudza mhinduro yemusimudza kune kukuvara uye simba repakati. Kazhinji, vanosimudza vanozobvumira zvishoma lateral flexion kuti zviitike mukukotama-pamusoro pekufamba, zvisinei, windmill ichasimbisa zvakakodzera hip joint mechanics uye kufamba kutsigira kuvimbika kwemusana mumhepo.
glutes uye hamstrings
Iyo glutes uye hamstrings inonyanya kunangwa mubasa iri (pamwe chete nemamwe mahudyu / gumbo tsandanyama sepiriformis). Sezvo anosimudza achidzika munzvimbo, vanoisa kutambanudza kukuru pane glutes uye hamstrings, izvo zvinogona kuvandudza hudyu kushanda. Kuti udzokere kunzvimbo yekutanga, glutes inoshanda chete kuti iwedzere mahudyu, ichidzosa mutambi kunzvimbo yakarurama.
Mufananidzo Chikwereti: Classpass
Mabhenefiti eWindmill neKettlebell
Pane zvikonzero zvishoma nei uchifanira kuwedzera iyi kettlebell kurovedza kumaitiro ako. Kana iwe usiri kutoshandisa kettlebells, pane humwe humbowo-hwakavakirwa zvikonzero zvekuchinja kune iyi mhando yemidziyo yekudzidzisa. Uye kana iwe watovabatanidza mukudzidziswa kwako, kuwedzera mafambiro anowedzera kumashure uye kugadzikana kwepakati kune zvikomborero zvakati.
Nyora + Simba Movement
Ichi chiitwa chiitiko chine kugona kutambanudza mamwe mamhasuru mumuviri (sehudyu, obliques, uye hamstrings) uchiwedzera pfudzi, gluteal, uye core simba.
Iro sangano rinotevedzera mabasa ehupenyu hwezuva nezuva. Semuenzaniso, zvakajairika kuti isu tinofanirwa kusendamira mberi nehudyu kuti titore zvinhu kubva pasi. Kudzidzira aya mafambiro anoshanda uye kudzidza kuaita nemazvo nekuita maekisesaizi kunogona kukubatsira kuita mafambiro aya zvakachengeteka uye nemazvo zuva rese. Kana isu tikawedzera kutenderera uye uremu, isu tinowedzera kudzidzisa muviri kuita mamwe mabasa akaomarara muhupenyu hwezuva nezuva.
Inowedzera kugadzikana kwepakati
Misungo yepakati, kunyanya iyo obliques, ine basa rekudzikamisa mahudyu uye musana kuburikidza nekufamba kwemhepo. Kufanana neakawanda anotenderera uye ane simba akaremerwa maekisesaizi, iwo musimboti tsandanyama dzinofanirwa kubatanidzwa uye zvirongwa zvinofanirwa kubvumirana zvakamira kuti zvirambe masimba anotenderera pamuzongoza. Nokuita kudaro, anosimudza anogona kuvandudza hudyu basa uye kuvandudza kugadzikana kwepakati kuti avandudze kurwisana nekukuvara mumafambiro angave ari pasi pejerkiness uye flexion positions.
Inovandudza kugadzikana kwepfudzi
Kufanana nekusimudza kweTurkey, mhepo yemhepo ibasa rinogona kuwedzera kugadzikana kwepafudzi, simba, uye kunyange kuwedzera kutonga kwemhasuru / kuwirirana kwemafiber maduku anokonzera kugadzikana kwepfudzi capsule. Nekuita ichi chine simba chakaremerwa kurovedza muviri, iwe unogona panguva imwe chete kuwedzera kugadzikana kwepafudzi pamusoro pehupamhi hwekufamba uye kugadzirisa scapular kutonga uye kubatana.
Zvinowanzoitika zvikanganiso
Pane zvikanganiso zvakajairika zvatinofanira kudzivirira kana tichiita kettlebell windmill.
Ita kutenderera kudiki
Kana iwe ukazendamira kudivi pasina kutenderera, haugone kudonha zvakaringana panguva iyi yekurovedza kuti uwane mabhenefiti akazara. Imwe nzira yekuona kuti iwe unoshandisa chiyero chakanaka chekutenderera nekudzora kuiswa kweruoko paruoko rwezasi panguva yekudzikisa chikamu.
Kana ukaona uchitsvedzerera ruoko rwako pasi nerutivi rwegumbo (rutivi rwechidya, ipapo chikamu chekunze cheshin), unenge uchirereka torso chete nechemberi. Mune chinzvimbo ichi, iwe uchaona kuti wave pakati nepakati uye haugone kuenda mberi. Shandura torso yako zvishoma kurudyi kuitira kuti ugone kuisa ruoko rwako pamberi pegumbo rako rekuruboshwe, kwete kudivi.
kutenderera kwakanyanya
Kana iwe ukashandisa yakawandisa torso kutenderera, ruoko rwako rwepamusoro runogona kubva panzvimbo, zvichikuisa panjodzi yekukuvara. Kutenderera kwakanyanyisa kunogonawo kuve chiratidzo chekuti uri kutenderera chete torso yako yepamusoro uye kwete torso yako yese. Kuti uone kukanganisa uku, tarisa nzvimbo yeruoko rwako rwepamusoro paunenge uchifambisa ruoko rwako rwezasi pasi.
Sezvaunoderedza muviri wako, unogona kuona torso yako yakazaruka kusvika pane imwe nzvimbo iyo ruoko rwako rwepamusoro rwuri shure kwepfudzi rako apo ruoko rwako rwezasi rwuri pedyo netsoka yako. Sezvaunodzikisa muviri wako, bvumira zvakakwana kutenderera kwechipfuva kuitira kuti kettlebell ive yakananga pamusoro pefudzi rako.
Unopfuudza bendekete rako
Imwe nzira iyo ruoko rwepamusoro runogona kuyangarara kumashure nekuseri kwebendekete ndeyekushandisa yakawandisa kuwedzeredza pajojo repafudzi. Kuti uone kukanganisa uku, tarisa nzvimbo yejojo repafudzi apo muviri unodzikiswa kune rumwe rutivi. Chipfuva nepfudzi zvinofanira kuchengetedza mutsara wakatwasuka.
Kana ukaona pakatsemuka pajoini apo ruoko rwakakotama kumashure zvishoma pedyo nebendekete, hunza ruoko mberi zvishoma kuti ruenderane nebendekete nechipfuva.
Mabvi akapfugama
Vamhanyi vasinganyanyi kunyungudika vanogona kuedza kukotama rimwe kana makumbo ose zvishoma panguva yechiitwa ichi kuti vaunze pasi peruoko pedyo nepasi. Asi kupeta zvakanyanya kunoderedza kuwanda kwebasa uye mabhenefiti aunogona kuwana.
Zvakajairika kuchengeta ibvi risina kukiyiwa parutivi pari kuderedzwa ruoko. Izvi zvinoreva kuti pane kacurve kadiki, kanenge kasingaonekwe. Rimwe gumbo rinofanira kuramba rakatwasuka.
Ndiani anofanira kuita chiitwa ichi?
Inogona kubatsira zvakanyanya kune vese simba, simba, uye mamiriro evatambi. Mapoka anotevera anogona kubatsirwa nekudzidza nekuita danho iri nekuda kwezvikonzero zvakasiyana-siyana zvakanyorwa pazasi.
Zvesimba nevatambi vesimba
Iyo kettlebell chigayo chiitiko chakaoma chinoda kugadzikana uye kufamba mumajoini mazhinji emuviri. Kufanana nekusimudza kweTurkey, kettlebell windmill inogona kushandiswa mukati mezvirongwa zvekudzidzisa kubatsira simba nevatambi vemasimba kuwedzera kugadzikana kwekubatana, kurongeka kwemhasuru, nekuvandudza kufamba. Kuona sesimba rakawanda uye mitambo ine simba rekusimudza munzvimbo yesagittal, kumwe kutenderera uye kusiri-sagittal kudzidziswa kuburikidza ne kettlebell mill (uye kusiyanisa kwayo uye dzimwe nzira) kunogona kubatsira kufumura chero matambudziko ekufamba uye kuvandudza mamiriro emuviri.
Nokuda kwehutano hwese, hypertrophy uye simba
Iyo mhepo yemhepo inofamba yakanaka yekuvandudza kugadzikana kwepfudzi, hudyu basa, uye kufambira mberi mune mamwe maekisesaizi akaomarara seTurkey anosimudza, nezvimwe. Kusimudza kunoda kuti anosimudza afambe, akasimba, uye akwanise kumisa kutonga kukuru mumafambiro avo ese ari mabhuroko ekuvaka ekuwedzera kudzidziswa kwepamusoro uye kudzivirira kukuvara.
Windmill Variations
Isu takamboona maitiro ekuita iyo yakakwana tekinoroji yechiitwa. Zvisinei, pane zvimwe zvinogadziridzwa uye zvakasiyana-siyana zvinogona kuwedzera kana kuderedza kusimba kwekufamba. Pazasi iwe unowana mamwe maekisesaizi anosiyana zvishoma uye anovandudza simba reWindmill.
dumbbell windmill
Iyi dumbbell exercise inoitwa zvakafanana kune kettlebell windmill, zvisinei inogona kusvikika kune vanhu vangave vasingakwanise kuwana kettlebells (kana inorema zvakakwana dumbbells), uye vanoisa mutoro zvishoma zvakasiyana nekuda kwekuremerwa kwekuiswa paruoko.
Kettlebell Windmill kune Side Press
Musiyano uyu unosanganisirawo inodaidzwa kuti side press, nepo pazasi, unokotama uchienda panzvimbo yewindmill. Nekuwedzera iyo lateral press, unogona kupikisa kugadzikana kwepakati uye kuwedzera chinosimudza chinodiwa chekudzikamisa uye kusimba kwemafudzi. Kutsikirira kwacho kunodenha kugona kwemusimudzi kudzoreredza mashizha emafudzi uye kupa kugadzikana kwekufamba kwekudzvanya.
windmill ine mabreak
Kushanda nekumbomira inzira huru yekuwedzera kudzora kweanosimudza, kunzwisisa, uye chivimbo nekettlebell mill nzvimbo, shanduko, uye kufamba. Izvi zvinogona kuitwa nekusiyana kwakasiyana-siyana kwekumbomira, imwe neimwe inotemwa nemumhanyi. Edza kuwedzera kumbomira kumusoro uye kuzasi kwerep yega yega, uchidzidza kuchengetedza kushushikana uye kutonga kwemuviri paunenge uchidzika nekufamba.
Dzimwe nzira dzeWindmill neKettlebell
Kunyangwe iri kurovedza muviri kunobatsira kwazvo kwekufamba uye simba, iyo Windmill inogona kutsiviwa nemamwe mafambiro anonangana nemhasuru dzakafanana. Dzimwe nguva tinenge tisina kunyatsogadzirira kutanga kurovedza muviri, saka kudzidzira nevamwe kunogona kutibatsira kuvandudza mashandiro.
Arm bar
The arm bar is a movement inoitwa supine pasi, ine huremu hwakabatwa panzvimbo yekutsigira. Kuti aite izvi, anosimudza anotenderera torso yavo achichengeta mutoro wakananga pajojo repafudzi; kuwedzera kugadzikana kwepafudzi, kufamba uye kutonga kwemhasuru ye scapular stabilizers. Ichi chiitwa chinogona kuitwa kuwedzera isometric pafudzi simba uye kuwedzera neural mhinduro pakati pemapfudzi uye ekumusoro kumashure tsandanyama.
Kumukira kweTurkey
Kusimudza kweTurkey ibasa rakaoma iro rinogona kuitwa kuwedzera hurefu hwemuviri, kugadzikana, uye kufamba. Pavanenge vachiita basa iri nemazvo, vatambi vanowanzonzwa kuti kufamba kwavo kwakanaka, vane simba rekugadza kudzora muviri, uye vane nhanho yekutanga yekufamba muhudyu, mapfudzi nemabvi.
Side/Bent-Up Press
Arthur Saxon akaita kusimudza uku kuve nengano sezvo akamborekodha 167lb bent press! The bent-over press haisi yekuratidzira chete, asi inogona kushandiswa kuwedzera simba rose, mhasuru, uye kufamba. Iyo yakabhenda-pamusoro yekutsikirira inoda chinosimudza kuenda kumhepo pasi pemitoro inorema, ichiita iyo inotevera yakanakisa kufamba kuwedzera kune yako inoshanda simba rekudzidzisa maitiro.