Raadinta jimicsiga dilaaga ah ee ku hawlan xuduntaada oo aad isku mar kordhisaan cadnimadaada? Qaado kettlebell oo u diyaari si aad u kordhiso waxqabadkaaga isboorti kasta adiga oo xoog weyn ku yeelanaya calooshaada. Qaybta ugu fiican ee waxaas oo dhan waa in aad xoojinayso xuduntaada iyada oo aan la helin jajabyo. Ma aha hal xabo. Jimicsiyada Kettlebell waxay isku ekaysiiyaan qaababka dhaqdhaqaaqa shaqaynaya ee dhisa xoogga asaasiga ah iyadoo la beegsanayo muruqyada xasilinta. Tani waxay kaa caawineysaa inaad u isticmaasho kooxaha muruqa saxda ah si aad u hesho tamarta ugu fiican.
Haddii aad rabto in aad si fiican uga faa'iidaysato jimicsigaaga asaasiga ah, maahan inaad naftaada ku qasbi in aad miisaan aad u badan kor u qaaddo ama aad dhammaystirto mugga celceliska sare, laakiin halkii aad sameyso dhaqdhaqaaqyo hawleed oo gaabis ah, la xakameeyey oo miisaan yar iyo ku celcelin ah si aad u hubiso farsamada saxda ah. . Tani waxay si gaar ah lagama maarmaan u tahay marka laga hadlayo murqaha asaasiga ah iyo, si gaar ah, muruqyada. qasab ah.
Muruqyadan waxa lagu hawlgeliyay is-rogid (wareejin), oo u foorarsan dhinaca ( leexinta lateral), ama "qandaraasyada" jirkaaga (laf-dhabarka), kaas oo kaa caawinaya inaad sameyso dhaqdhaqaaq maalmeed, sida socodka ama socodka.
Hoos waxaan ku tusineynaa siddeed jimicsi oo leh kettlebells, kuwaas oo aad si gaar ah u samayn karto ama sida caadiga ah ee tababarka caadiga ah.
Safka Kettlebell ee Gacan
Ku billow meel sare oo loox ah adigoo cududyadaada garbaha hoostooda ah iyo kettlebell oo ku ag yaal gacantaada bidix. Garabkaaga gadaal iyo hoos u soo jiid si aad uga fogaato in ay qalloocan tahay, oo majuuji xuduntaada si jidhkaagu u sameeyo xariiq toosan min madax ilaa cirib. Ilaalinta foomkan, qabso dumbbell oo u qaad dhinacaaga. Ka dhig garbahaaga iyo miskahaaga labajibbaaran, adigoo baabi'inaya dhaqdhaqaaq kasta oo ruxaya jidhkaaga sare. Buuxi 2 qaybood oo ah 8-10 reps dhinac kasta.
Kettlebell Crossover Plank
Ku bilow meel sare oo looxa ah, cumaacooyinkaaga oo garbaha ka hooseeya iyo kettlebell ayaa ku ag yaal gacantaada bidix. Joogteynta booskan, gaar gacantaada midig ee jirkaaga si aad ula kulanto gacanta kettlebell. Adigoo ku cadaadinaya calaacalaha gacantaada bidix iyo suulashaada oo dhulka lagu beeray, kettlebellka soo mariya sagxada iyo laabta hoosteeda oo ku soo celi booska looxa. Ku celi dhinaca ka soo horjeeda. Buuxi 2 qaybood oo ah 8-10 reps dhinac kasta.
Halo oo hal jilib lagu taageeray
Ka bilow jilba jilibka ah, jilbahaagu waxay u foorarsan yihiin xagal 90 darajo ah iyo cagtaada midig xagga hore. Ku xaji kettlebell adigoo gacanta ku haya, madaxaaga ku wareeji hal jiho si aad ugu soo laabato booska bilawga ah sidii adigoo madaxa "halo" ka kor samaynaya. Hayso laf dhabarta toosan iyo xudunta adag. Samee 6 ilaa 8 ku celcelin, ka dibna ku celi u socoshada jihada ka soo horjeeda. Samee laba qaybood.
Garoo hal jilib oo taageeray
Geli jilibka jilibka, jilbaha u foorarsan xagal 90 darajo, cagta midig ee hore. Haysashada kettlebell ee dhamaadka miisaanka, dhig meel u dhow sintaada bidix oo u soo jiid dhinaca jidhkaaga oo dhan midigta. Kadibna, u rog dhaqdhaqaaqa si aad ugu noqoto booska bilowga. Buuxi 2 qaybood oo ah 8-10 reps dhinac kasta.
Riix Riix
Istaag oo cagahaagu ka weyn yihiin garab ballac ahaan, ku qabo kettlebell gacantaada midig, caarada faraha oo u jeeda saqafka. Ka bilow xusulkaaga oo laabta si uu kettlebellku u dul istaago garabkaaga midig. Neefso markaad wax yar u laabato jilbahaaga si aad ugu shubto glutes-kaaga iyo murqahaaga, dhisa awood aad si qarax ah u kordhiso miskahaaga iyo jilbahaaga markaad riixdo kettlebell-ka isla wakhtigaas. Oggolow xawliga ka dhashay jidhkaaga hoose inuu dhex maro jidhkaaga sare oo ka caawi qaadista miisaanka kettlebell. Buuxi 2 qaybood oo ah 8-10 reps dhinac kasta.
Kettlebell Windmill
Bilow inaad cagahaaga istaagto in ka badan garab-ballac kala fogaanshahooda. Gacantaada midig, ku cadaadi kettlebell-ka sare, adigoo fartaada tilmaamaya xagga saqafka oo ku hay indhahaaga inta dhaqdhaqaaqa socdo. Sintaada u dhaqaaq dhanka midig. U leexo dhanka bidix, laab jilibkaaga bidix, oo farahaaga xagga dhulka u soo jiid, adiga oo u oggolaanaya xusulkaaga in ay ku simbiriirto gudaha jilibkaaga. Kettlebellka ku cadaadi madaxaaga iyo indhahaaga, ka dibna ku soo celi booska bilawga ah adiga oo dib u rogaya dhaqdhaqaaqa oo tuujinaya glutes-kaaga. Dhameystir 2 qaybood oo ah 6-8 reps dhinac kasta.
hal lug oo dhintay
Ku qabo kettlebell gacantaada bidix dhinacaaga. Istaag cagahaaga oo ka yara ballaadhsan garab-ballaca oo kala saar miisaankaaga lugtaada bidix. Kaalay meel hal lug leh adigoo kor u qaadaya jilibkaaga midig si aad u sameysid xagal 90-degree ah. Qabo booskan ilaa aad dheellitirto, ka dibna lugtaada midig dib ugu soco sidii adigoo ciribta ku cadaadinaya darbiga kaa dambeeya. Si adag u tuuji glutes-kaaga. U ogolow in jidhkaaga sare uu hore u dhaco, oo barbar socda dhulka, si jidhkaagu u sameeyo qaab "T". Hoos u dhig gambaleelka ilaa bannaanka cidhibta cagtaada bidix. Samee glutes si aad uga guurto lugta la dheereeyey una guurto halka lugta keliya. Dhameystir 2 qaybood oo ah 6-8 reps dhinac kasta.
lulidda kettlebell
Istaag adigoo kettlebell dhulka dul saaran, cagtu inyar ka ballaaran tahay garabka ballac ahaan, lugaha lugaha ayaa xoogaa tilmaaman. Si adag ugu qabso gacanta kettlebell labada gacmood, laab jilbahaaga, oo miskahaaga wareeji. Si aad u saxdo dhaqdhaqaaqa dhuuban, ka fikir inaad ku cadaadiso badhidaada gidaarka kaa dambeeya adiga oo dhabarkaaga si siman u ilaalinaya. Kettlebell ka soo qaad lugahaaga, kor iyo gadaalba, si aad ugu shubto xuubabka iyo murqaha. Dabadeed si badheedh ah u fidi miskahaaga oo toosi lugahaaga, taas oo u oggolaanaysa in xawliga uu dhaliyo uu lulo kettlebell ee jidhkaaga hortiisa ah dhererka gacmaha.