Iintshukumo ezifana ne-windmill ene-kettlebells zinika iimbaleki uzinzo kunye neenzuzo zoqeqesho lokuhamba kumalungu amaninzi kunye nezicubu emzimbeni womntu. Amandla, amandla, kunye nabadlali bezemidlalo banokusebenzisa lo msebenzi wokuphucula ukuhamba kwe-hip, ukwandisa amandla ehlombe kunye nokuzinza, kunye nokuphuhlisa iipatheni zokuhamba kwi-plane engekho sagittal.
Nangona kungelula ukwenza umthambo, ukuziqhelanisa kwayo kunokusenza siphucule ukuhamba komzimba wonke. Kuyacetyiswa ukuba ube nophononongo lobuchwephesha bokuma kwakho kunye nokwehla ngexesha lomoya, ngakumbi ukuba awunakho ukuguquguquka okwaneleyo ukuhla ngokupheleleyo.
Uyenza njani iWindmill ngokuchanekileyo?
Ngaphambi kokuba uzame oku okanye nawuphi na umthambo, kufuneka uqiniseke ukuba usempilweni entle. Unokusebenza nomqeqeshi wokuqina komzimba oqeqeshiweyo ngeengcebiso zobuchule kunye neengcebiso zokuzilolonga.
Kuya kufuneka ube namava okusebenza ngeekettlebells. Iingcali ezininzi zicebisa ukuba wazi kakuhle iintshukumo zekettlebell ezisisiseko phambi kokuba uzame lo msebenzi ukwinqanaba eliphezulu.
- FrontTop. Qala ngonyawo lwakho lwasekunene phantsi kwe-hip yakho kwaye umlenze wakho wasekhohlo ujonge kancinci, kunye nomthwalo obanjwe phezulu kwisandla sakho sokunene. Njengoko ubona, iinzwane kufuneka zijikwe ngakwesobunxele kwaye umphakamisi kufuneka abeke ubunzima kwi-hip yasekunene.
- Emva phezulu. Nje ukuba ukwindawo yokuqala, thatha isandla sakho sasekhohlo kwaye usibeke ecaleni kwethanga, intende yesandla phezulu. Kubalulekile ukuba ugcine umva wesandla udibanisa nomlenze wasekhohlo kulo lonke intshukumo, njengokungathi isandla "isitimela" kwaye umlenze "uyingoma".
- Ecaleni kuMbindi. Xa usulungile, jikelisa kancinci i-torso yakho emhlabeni (igxalaba lasekhohlo phambili) kwaye ubeke umthwalo kwi-hip yakho yasekunene njengoko wehla. Ukuba uqale le nyathelo ngokujikeleza okuncinci kwaye ugcine isandla sakho sobunxele emlenzeni wakho wasekhohlo, kufuneka uzive ulula kwi-gluteus yakho yasekunene, i-hamstrings, kunye necala. Qinisekisa ukuba uhlale esinqeni, ubeke ubunzima bakho kuloo misipha. Ukufumana iziphumo ezilungileyo, qiniseka ukuba ugcine umlenze wakho wasekunene ngqo (ngaphandle kokugoba idolo).
- ngaphambili emazantsi. Emazantsi e-Windmill, kufuneka ube nobunzima bakho kwi-hip yakho yasekunene, uzive ulula emlenzeni wakho wasekunene kunye ne-hip, kwaye uzinzise umthwalo ngesandla sakho sokunene. Qinisekisa ukuba uziva ukolula kunye nokulawula kwimisipha yakho.
- Ngaphambili kuMbindi. Ukuthatha indawo yokugqibela, ethe tye, cofa i-glute elungileyo kunye ne-hip ukuze wandise isinqe phambili njengoko uvula umzimba wakho ngokukhawuleza. Kwakhona, qiniseka ukugcina umthwalo uvaliwe phezu kwentloko yakho kunye nesandla sakho sasekhohlo emlenzeni wakho wasekhohlo njengoko unyuka.
Zisebenza ntoni izihlunu?
Gcina ukhumbule ukuba lo msebenzi usebenza nomzimba wakho ophezulu. Oko kuthethwa, amaqela e-muscle angezantsi acacisiwe kakhulu kwaye asetyenziselwa ukukhuthaza ukuzinza (i-core, i-triceps, kunye nehlombe) kunye nokuhamba (i-hips).
izinzisi zamagxa
I-windmill ye-kettlebell ifuna amanqanaba aphezulu okuzinza, ukushukuma, kunye namandla emagxeni ngoluhlu oluninzi lwentshukumo. Izihlunu zamagxa kunye nezizinzisi zamagxa (ezifana neerhomboids, izihlunu ze-rotator cuff, kunye nomqolo ongasentla) zinoxanduva lokucutha kwe-isometric ezinceda ukuxhasa umthwalo ongaphezulu ngale ntshukumo.
I-Obliques kunye ne-abs
I-obliques kunye ne-abdominals isebenza ukuchasana nokuguqulwa komgogodla, ukwandiswa, kunye nokunyuka kwecala phantsi komthwalo, onokuthi uphucule impendulo yomphakamisi kukulimala kunye namandla angundoqo. Ngokuqhelekileyo, abaphakamisi baya kuvumela ukuguquka okuncinci kwecala ukuba kwenzeke kwiintshukumo ezigobileyo, nangona kunjalo, i-windmill iya kuqinisa i-hip joint mechanics kunye nentshukumo yokuxhasa ingqibelelo yomgogodla kwi-windmill.
i-glutes kunye ne-hamstrings
I-glutes kunye ne-hamstrings zijoliswe kakhulu kulo msebenzi (kunye nezinye izihlunu ze-hip / umlenze njenge-piriformis). Njengoko umntu ophakamisayo ehla kwindawo, abeka i-glutes kunye ne-hamstrings enkulu, enokuphucula ukusebenza kwe-hip. Ukubuyela kwindawo yokuqala, i-glutes isebenza ngokukodwa ukwandisa umlenze, ukubuyisela umgijimi kwindawo echanekileyo.
Ikhredithi yoMfanekiso: Classpass
Izibonelelo zeWindmill ngeKettlebell
Kukho izizathu ezimbalwa zokuba wongeze lo msebenzi we-kettlebell kwindlela yakho. Ukuba awukasebenzisi ii-kettlebells, kukho izizathu ezisekelwe kubungqina zokutshintshela kolu hlobo lwezixhobo zoqeqesho. Kwaye ukuba sele ubafakile kuqeqesho lwakho, ukongeza iintshukumo ezinyusa umva kunye nozinzo olungundoqo luneenzuzo ezininzi.
Yolula + Intshukumo yamandla
Lo msebenzi yintshukumo enekhono lokwelula izihlunu ezithile emzimbeni (njengama-hips, obliques, and hamstrings) ngelixa ukwandisa igxalaba, i-gluteal, kunye namandla angundoqo.
Yintshukumo elinganisa imisebenzi yobomi bemihla ngemihla. Umzekelo, kuqheleke kakhulu ukuba sincike phambili ngesinqe ukuze sithathe izinto phantsi. Ukuziqhelanisa nezi ntshukumo zisebenzayo kunye nokufunda ukuzenza ngokuchanekileyo ngokuzilolonga kunokukunceda wenze ezi ntshukumo ngokukhuselekileyo nangempumelelo imini yonke. Xa songeza ukujikeleza kunye nobunzima, siqhubeka siqeqesha umzimba ukuba wenze imisebenzi enzima kakhulu kubomi bemihla ngemihla.
Yandisa uzinzo olungundoqo
Imisipha engundoqo, ngokukodwa i-obliques, inoxanduva lokuzinzisa umlenze kunye nomqolo ngokusebenzisa ukunyakaza kwe-windmill. Njengomsebenzi ojikelezayo kunye nomthwalo onamandla, izihlunu ezingundoqo kufuneka zibandakanyeke kwaye iinkqubo kufuneka zikhontrakthi ngokwesigxina ukuxhathisa amandla ajikelezayo kumqolo. Ngokwenza njalo, umphakamisi unokuphucula umsebenzi we-hip kunye nokuphucula ukuzinza okungundoqo ukuphucula ukuchasana nokulimala kwiintshukumo ezinokuthi zixhomekeke kwi-jerkiness kunye nezikhundla zokuguqa.
Ukuphucula ukuzinza kwamagxa
Njengokuphakanyiswa kweTurkey, i-windmill ngumsebenzi onokunyusa ukuzinza kwamagxa, amandla, kunye nokwandisa ukulawulwa kwemisipha / ukulungelelaniswa kweefayili ezincinci ezijongene nokuzinza kwe-capsule yamagxa. Ngokwenza lo msebenzi onzima olayishiweyo, unokwandisa kwangaxeshanye uzinzo lwamagxa kuluhlu olubanzi lokushukuma kunye nokuphucula ulawulo lwe-scapular kunye nokulungelelanisa.
Iimpazamo eziqhelekileyo
Kukho iimpazamo eziqhelekileyo ekufuneka siziphephe xa sisenza i-kettlebell windmill.
Yenza ujikelezo oluncinci kakhulu
Ukuba ungqiyama kwicala ngaphandle kokujikeleza, awuyi kukwazi ukuhla ngokwaneleyo ngexesha lo msebenzi ukuze uvune izibonelelo ezipheleleyo. Enye indlela yokuqinisekisa ukuba usebenzisa umlinganiselo ochanekileyo wokujikeleza ngokulawula ukubekwa kwesandla sakho kwingalo yakho ephantsi ngexesha lesigaba sokunciphisa.
Ukuba ufumanisa ukuba uhambisa isandla sakho phantsi kwecala lomlenze (icala lethanga, ngoko inxalenye engaphandle ye-shin), ubeka i-torso kuphela ecaleni. Kule ndawo, uya kuqaphela ukuba umalunga nesiqingatha ezantsi kwaye awukwazi ukuya phambili. Jika i-torso yakho kancinci ngasekunene ukuze ukwazi ukubeka isandla sakho phambi komlenze wakho wasekhohlo, hayi kwicala.
ukujikeleza kakhulu
Ukuba usebenzisa ukujikeleza kwe-torso kakhulu, ingalo yakho yangaphezulu inokuphuma kwindawo, ibeka ingozi yokulimala. Ukujikeleza okugqithisileyo kunokuba ngumqondiso wokuba ujikeleza kuphela i-torso yakho ephezulu kwaye kungekhona i-torso yakho yonke. Ukujonga le mpazamo, jonga indawo yengalo yakho ephezulu njengoko uhambisa ingalo yakho ezantsi ezantsi.
Njengoko unciphisa umzimba wakho, unokubona i-torso yakho ivuleke ukuya kwinqanaba lokuba ingalo yakho ephezulu isemva kwegxala lakho xa isandla sakho esisezantsi sisondele kunyawo lwakho. Njengoko uthoba umzimba wakho, vumela ukujikeleza kwesifuba ngokwaneleyo ukuze i-kettlebell ibe phezu kwegxalaba lakho.
Wandisa kakhulu igxalaba lakho
Enye indlela ingalo engaphezulu inokudada ngasemva nangasemva kwegxalaba kukusebenzisa kakhulu ukongezwa kwigxalaba. Ukujonga le mpazamo, jonga indawo yegxalaba xa umzimba wehliswa kwicala elinye. Isifuba kunye negxalaba kufuneka zigcine umgca othe tye, osicaba.
Ukuba ubona ikhefu kwindawo apho ingalo igoba kancinane kufutshane negxalaba, zisa isandla phambili kancinci ukuze sihambelane negxalaba nesifuba.
Amadolo aguqe
Iimbaleki ezingaguquguqukiyo kangako zinokuzama ukugoba umlenze omnye okanye yomibini kancinane ngeli xesha lokuzilolonga ukusondeza umphantsi wesandla emhlabeni. Kodwa ukugoba okugqithisileyo kunciphisa umthwalo womsebenzi kunye neenzuzo zokuguquguquka onokuzifumana.
Kuyinto eqhelekileyo ukugcina idolo livuliwe kwicala apho ingalo ithotywa khona. Oko kuthetha ukuba kukho igophe elincinci, eliphantse lingabonakali. Omnye umlenze kufuneka uhlale uthe tye.
Ngubani ekufuneka enze lo msebenzi?
Inokuba luncedo kakhulu kuwo onke amandla, amandla, kunye neembaleki ezisemgangathweni. La maqela alandelayo anokuzuza ngokufunda kunye nokwenza le ntshukumo ngenxa yezizathu ezahlukeneyo ezidweliswe ngezantsi.
Kubadlali bamandla kunye namandla
I-kettlebell mill ngumsebenzi onzima ofuna ukuzinza kunye nokuhamba kumalungu amaninzi omzimba. Njengokuphakanyiswa kweTurkey, i-windmill ye-kettlebell ingasetyenziswa ngaphakathi kweenkqubo zoqeqesho ukunceda amandla kunye neembaleki zamandla ukwandisa ukuzinza kwamalungu, ukulungelelaniswa kwemisipha, kunye nokuphucula ukuhamba. Ukubona njengamandla amaninzi kunye nemidlalo yamandla inentshukumo yokuphakamisa kwindawo ye-sagittal, uqeqesho oluthile olujikelezayo kunye nolungekho lwe-sagittal ngokusebenzisa i-kettlebell mill (kunye nokwahluka kwayo kunye nezinye iindlela) kunokunceda ukuveza naziphi na iingxaki zentshukumo kunye nokuphucula imeko yomzimba jikelele.
Ukufaneleka ngokubanzi, i-hypertrophy kunye namandla
I-windmill linyathelo elilungileyo lokuphucula ukuzinza kwamagxa, ukusebenza kwe-hip, kunye nokuqhubela phambili kwi-exercises enzima ngakumbi efana nokuphakanyiswa kweTurkey, njl. Ukuphakamisa iimfuno zokuba umntu ophakamisayo ashukume, omelele, kwaye akwazi ukuseka ulawulo olukhulu kwiintshukumo zabo zonke ezizibhloko zokwakha eziyimfuneko zoqeqesho oluphezulu ngakumbi kunye nokhuseleko lokwenzakala.
Ukwahluka kweWindmill
Siye sabona ngaphambili indlela yokwenza ubuchule obugqibeleleyo bomthambo. Nangona kunjalo, kukho uhlengahlengiso oluthile kunye nokuhluka okunokunyusa okanye ukunciphisa ukuqina kwentshukumo. Apha ngezantsi uya kufumanisa eminye imithambo eyahluka kancinci kwaye iphucule amandla eWindmill.
dumbbell windmill
Lo msebenzi we-dumbbell wenziwa ngokufanayo kwi-windmill ye-kettlebell, nangona kunjalo inokufikeleleka ngakumbi kubantu abanokuthi bafikelele kwii-kettlebell (okanye ii-dumbbells ezinzima ngokwaneleyo), kwaye babeke umthwalo ngokwahlukileyo kancinci ngenxa yokubekwa kobunzima esihlahleni.
I-Kettlebell Windmill ukuya kwi-Side Press
Olu lwahluko lukwabandakanya into ebizwa ngokuba yi-side press, ngelixa ezantsi, ugoba kwi-windmill position. Ngokudibanisa ushicilelo olusecaleni, unokucela umngeni kuzinzo olungundoqo kunye nokwandisa imfuno yesiphakamisi sokuzinzisa kunye nokomelela kwamagxa. Intshukumo ecinezelayo icela umngeni kwisakhono somphakamisi wokurhoxa iincakuba zamagxa aze anike uzinzo kwintshukumo ecinezelayo.
windmill enekhefu
Ukusebenza ngokunqumama yindlela elungileyo yokwandisa ulawulo lomphakamisi, ukuqonda, kunye nokuzithemba kunye nezikhundla ze-kettlebell mill, utshintsho, kunye nokuhamba. Oku kunokwenziwa ngeendlela ezahlukeneyo zokunqumamisa, ngalinye limiselwa ngumdlali. Zama ukongeza ikhefu phezulu nasezantsi kwi-rep nganye, ufunde indlela yokugcina uxinzelelo kunye nokulawula umzimba njengoko usihla ngentshukumo.
Ezizezinye kwi-Windmill eneKettlebell
Nangona ingumsebenzi onenzuzo kakhulu wokushukuma kunye namandla, i-Windmill inokutshintshwa ngezinye iintshukumo ezijolise kwimisipha efanayo. Ngamanye amaxesha asikakulungeli kwaphela ukuqalisa imithambo, ngoko ke ukuzilolonga nabanye kunokusinceda siphucule ukusebenza kwethu.
Ibha yengalo
Ibar yengalo yintshukumo eyenziwa i-supine phantsi, kunye nobunzima obubanjwe kwindawo yokuxhasa. Ukwenza oku, umphakamisi ujikeleza i-torso yabo ngelixa egcina umthwalo ngokuthe ngqo kwi-joint joint; ukwandisa ukuzinza kwamagxa, ukuhamba kunye nokulawulwa kwemisipha ye-scapular stabilizers. Lo msebenzi unokwenziwa ukwandisa amandla ehlombe le-isometric kunye nokwandisa impendulo ye-neural phakathi kwamagxa kunye nezihlunu ezingaphezulu.
Imvukelo yaseTurkey
Ukunyuswa kweTurkey ngumsebenzi onzima onokwenziwa ukwandisa ubude bomzimba obupheleleyo, ukuzinza, kunye nokuhamba. Xa benza lo msebenzi ngokuchanekileyo, abagijimi bavame ukuvakalelwa kukuba ukuhamba kwabo kulungile, banakho ukuseka ukulawula umzimba, kwaye banenqanaba elisisiseko lokuhamba ezinqeni, emagxeni nasemadolweni.
Ecaleni/Bent-Up Cinezela
U-Arthur Saxon wenza olunyuso lwaba yintsomi njengoko wakhe warekhoda ushicilelo olugobileyo lwe-167lb! Umshicileli ogobileyo awukho nje umboniso, kodwa unokusetyenziselwa ukwandisa amandla onke, ubunzima bemisipha, kunye nokunyakaza. Umshicileli ogobileyo ufuna umntu ophakamisayo ukuba aqhube umoya phantsi kwemithwalo enzima, nto leyo eyenza ibe yeyona ntshukumo ilandelayo yokongeza kwindlela yakho yoqeqesho lwamandla asebenzayo.