Ukunyakaza okufana ne-windmill enamakettlebell kunikeza abasubathi ukuzinza kanye nezinzuzo zokuqeqeshwa kokuhamba emalungeni amaningi nezicubu emzimbeni womuntu. Abasubathi bamandla, amandla, nokufaneleka bangasebenzisa lo msebenzi ukuze bathuthukise ukuhamba kwe-hip, bakhulise amandla ehlombe nokuzinza, futhi bathuthukise amaphethini okunyakaza endizeni engeyona ye-sagittal.
Naphezu kokungewona ukuzivocavoca okulula ukuwenza, umkhuba wawo ungasenza sithuthukise ukuhamba komzimba wonke. Kutuswa ukuthi ube nokubuyekezwa kochwepheshe ukuma kwakho nokwehla ngesikhathi somshini womoya, ikakhulukazi uma ungenakho ukuguquguquka okwanele ukuze wehle ngokuphelele.
Indlela yokwenza i-Windmill ngendlela efanele?
Ngaphambi kokuzama lokhu noma yimuphi umsebenzi, kufanele uqiniseke ukuthi unempilo enhle. Ungakwazi futhi ukusebenza nomqeqeshi wokufaneleka oqeqeshiwe ukuze uthole iseluleko sesu namathiphu okuzivocavoca.
Kufanele futhi ube nolwazi oluthile lokusebenza nama-kettlebell. Ochwepheshe abaningi baphakamisa ukuthi wazi kahle ukunyakaza kwe-kettlebell okuyisisekelo ngaphambi kokuzama lo msebenzi othuthuke kakhulu.
- I-FrontTop. Qala ngonyawo lwakho lwesokudla ngqo ngaphansi kwe-hip yakho futhi umlenze wakho wesobunxele ubheke kancane, nomthwalo obanjwe phezulu esandleni sakho sokudla. Njengoba ubona, izinzwane kufanele zijikiswe ngakwesobunxele futhi umphakamisi kufanele abeke isisindo okhalweni olungakwesokudla.
- Emuva Phezulu. Uma ususendaweni yokuqala, thatha isandla sakho sobunxele usibeke eduze kwethanga, intende yesandla phezulu. Kubalulekile ukuthi ugcine ingemuva lesandla lithintana nomlenze wesobunxele kulo lonke ukunyakaza, njengokungathi isandla "siyisitimela" futhi umlenze wawuyi "amathrekhi".
- Side Maphakathi. Uma usulungile, zungeza kancane i-torso yakho phansi (ihlombe lesokunxele liye phambili) bese ubeka umthwalo okhalweni lwakho lwesokudla njengoba wehla. Uma uqale lesi sinyathelo ngokujikeleza kancane futhi ugcine isandla sakho sobunxele emlenzeni wakho wesobunxele, kufanele uzizwe ulula ku-gluteus yakho yangakwesokudla, ama-hamstrings, kanye nohlangothi. Qinisekisa ukuthi uhlala e-hip, ubeka isisindo sakho kuleyo misipha. Ukuze uthole imiphumela engcono kakhulu, qiniseka ukuthi ugcine umlenze wakho wesokudla uqondile (ngaphandle kokugoba idolo).
- ngaphambili phansi. Ngaphansi kwe-Windmill, kufanele ube nesisindo sakho okhalweni lwakho lwesokudla, uzizwe unwebeka emlenzeni wakho wesokudla nasenqulwini, futhi uzinzise umthwalo ngesandla sakho sokudla. Qinisekisa ukuthi uzwa ukwelula nokulawula emisipha yakho.
- Phambili Phakathi. Ukuze uthathe isikhundla sokugcina, esiqondile, cindezela i-glute efanele kanye ne-hip ukuze unwebe izinqe ziye phambili njengoba uvula umzimba wakho kancane. Nakulokhu futhi, qiniseka ukuthi ugcina umthwalo uvaliwe phezu kwekhanda lakho kanye nesandla sakho sobunxele emlenzeni wakho wesobunxele njengoba ukhuphuka.
Iyini imisipha esebenzayo?
Khumbula ukuthi lo msebenzi usebenza nomzimba wakho ophezulu. Lokhu kushiwo, amaqembu emisipha angezansi acacile kakhulu futhi asetshenziselwa ukukhuthaza ukuzinza (umgogodla, i-triceps, nehlombe) nokuhamba (izinqulu).
ama-stabilizer ehlombe
I-windmill ye-kettlebell idinga izinga eliphezulu lokuzinza, ukuhamba, namandla emahlombe ngezigaba eziningi zokunyakaza. Imisipha yehlombe kanye neziqinisi zamahlombe (njengama-rhomboids, imisipha ye-rotator cuff, ngisho nengemuva elingenhla) inesibopho sokufinyela kwe-isometric okusiza ukusekela umthwalo ongaphezulu ngalokhu kunyakaza.
Ama-obliques kanye ne-abs
Ama-oblique kanye nesisu sisebenza ukumelana nokuguquguquka komgogodla, ukunwetshwa, kanye nokuguquguquka kwe-lateral ngaphansi komthwalo, okungathuthukisa ukuphendula komphakamisi ekulimaleni namandla ayisisekelo. Ngokuvamile, iziphakamisi zizovumela ukunyakazisa kancane kwe-lateral ukuthi kwenzeke ekunyakazeni okugobile, kodwa-ke, i-windmill izoqinisa ama-mechanics ahlangene we-hip kanye nokunyakaza ukusekela ubuqotho bomgogodla kumshini womoya.
ama-glutes nama-hamstrings
Ama-glutes nama-hamstrings ahloswe kakhulu kulo msebenzi (kanye neminye imisipha ye-hip / umlenze njenge-piriformis). Njengoba umphakamisi ehla endaweni, anwebeka kakhulu ama-glutes nama-hamstrings, okungathuthukisa ukusebenza kwe-hip. Ukuze ubuyele endaweni yokuqala, ama-glutes asebenza kuphela ukuze anwebe okhalweni, abuyisele umgijimi endaweni eqondile.
Ikhredithi Yesithombe: Classpass
Izinzuzo ze-Windmill nge-Kettlebell
Kunezizathu ezimbalwa zokuthi kungani kufanele wengeze lokhu kuvivinya kwe-kettlebell esimisweni sakho. Uma ungakazisebenzisi kakade ama-kettlebell, kunezizathu ezithile ezisekelwe ebufakazini zokushintshela kulolu hlobo lwempahla yokuqeqesha. Futhi uma usuvele ubafakile ekuqeqeshweni kwakho, ukungeza iminyakazo ekhuphula emuva nokuzinza okuyisisekelo kunezinzuzo ezimbalwa.
Yelula + Amandla Movement
Lokhu kuvivinya umzimba ukunyakaza okunamandla okunweba imisipha ethile emzimbeni (njengama-hips, obliques, nama-hamstrings) ngenkathi ikhulisa ihlombe, i-gluteal, namandla ayisisekelo.
Kuyinhlangano elingisa imisebenzi yokuphila kwansuku zonke. Isibonelo, kuvame kakhulu ukuthi kufanele sincike phambili nge-hip ukuze sicoshe izinto phansi. Ukuzijwayeza lokhu kunyakaza okusebenzayo nokufunda ukuzenza ngendlela efanele ngokuzivocavoca kungakusiza wenze lokhu kunyakaza ngokuphepha nangempumelelo usuku lonke. Uma sengeza ukuzungezisa nesisindo, siqhubeka nokuqeqesha umzimba ukwenza imisebenzi eyinselele kakhulu empilweni yansuku zonke.
Khulisa ukuzinza okuyisisekelo
Imisipha ewumgogodla, ikakhulukazi ama-oblique, inesibopho sokuzinzisa okhalweni nomgogodla ngokusebenzisa ukunyakaza kwe-windmill. Njengokuzivocavoca okuningi okujikelezayo nokulayishwa ngamandla, imisipha eyinhloko kufanele ihileleke futhi izinhlelo kufanele zivumelane ngokwezibalo ukuze zimelane namandla ajikelezayo emgogodleni. Ngokwenza kanjalo, ophakamisayo angakwazi ukuthuthukisa umsebenzi we-hip futhi athuthukise ukuzinza okuyisisekelo ukuze athuthukise ukumelana nokulimala ekuhambeni okungase kube ngaphansi kwe-jerkiness kanye nezikhundla ze-flexion.
Ithuthukisa ukuzinza kwehlombe
Njenge-Turkish lift, i-windmill iyinhlangano yokuzivocavoca engakhuphula ukuzinza kwehlombe, amandla, ngisho nokwandisa ukulawulwa kwemisipha / ukuxhumanisa kwezintambo ezincane ezibhekene nokuqina kwe-capsule yamahlombe. Ngokwenza lo msebenzi olayishiwe onamandla, ungakwazi ngesikhathi esisodwa ukukhulisa ukuzinza kwehlombe phezu kokunyakaza okubanzi futhi uthuthukise ukulawulwa kwe-scapular nokuxhumana.
Amaphutha ajwayelekile
Kunamaphutha avamile okufanele siwagweme lapho senza i-kettlebell windmill.
Yenza ukuzungezisa okuncane kakhulu
Uma uncika ohlangothini ngaphandle kokuzungezisa, ngeke ukwazi ukwehla ngokwanele phakathi nalokhu kuzivivinya ukuze uzuze izinzuzo ezigcwele. Enye indlela yokuqinisekisa ukuthi usebenzisa inani elifanele lokuzungezisa ngokulawula ukubekwa kwesandla sakho engalweni yakho engezansi phakathi nesigaba sokwehlisa.
Uma uzithola wehlisela isandla sakho phansi ohlangothini lomlenze (ohlangothini lwethanga, bese kuba ingxenye engaphandle ye-shin), usuke utshekisa i-torso eceleni kuphela. Kulesi simo, uzoqaphela ukuthi usuphakathi nendawo futhi awukwazi ukuqhubeka. Vula i-torso yakho kancane ngakwesokudla ukuze ukwazi ukubeka isandla sakho phambi komlenze wakho wesobunxele, hhayi ohlangothini.
ukuzungeza kakhulu
Uma usebenzisa ukuzungezisa umzimba kakhulu, ingalo yakho engaphezulu ingasuka endaweni, okukubeka engcupheni yokulimala. Ukuzungeza ngokweqile kungase kube uphawu lokuthi uzungeza umzimba wakho ongenhla kuphela hhayi wonke umzimba wakho. Ukuze uhlole leli phutha, hlola indawo yengalo yakho engenhla njengoba uhambisa ingalo yakho engezansi phansi.
Njengoba unciphisa umzimba wakho, ungase ubone i-torso yakho ivuleka kuze kube yilapho ingalo yakho engaphezulu ingemuva kwehlombe lakho lapho isandla sakho esiphansi siseduze nonyawo lwakho. Njengoba wehlisa umzimba wakho, vumela ukuzungeza kwesifuba ngokwanele ukuze i-kettlebell ibe phezu kwehlombe lakho ngqo.
Welula kakhulu ihlombe lakho
Enye indlela ingalo engenhla engantanta ngayo emuva nangemuva kwehlombe iwukusebenzisa isandiso esiningi endaweni ehlangene yehlombe. Ukuze uhlole leli phutha, bheka indawo yokuhlangana kwehlombe lapho umzimba wehliswa ohlangothini olulodwa. Isifuba nehlombe kufanele kugcine umugqa oqondile, oyisicaba.
Uma ubona ukuphuka kwelunga lapho ingalo igoba khona kancane eduze kwehlombe, letha isandla phambili kancane ukuze sihambisane nehlombe nesifuba.
Amadolo aguqe
Abasubathi abangaguquguquki kancane bangazama ukugoba umlenze owodwa noma yomibili kancane phakathi nalokhu kuzivivinya ukuze ulethe iphansi lesandla eduze nomhlabathi. Kodwa ukugoba ngokweqile kunciphisa umsebenzi kanye nezinzuzo zokuguquguquka ongazithola.
Kuyinto evamile ukugcina idolo livuliwe ohlangothini lapho ingalo yehliswa khona. Lokho kusho ukuthi kukhona ijika elincane, elicishe lingabonakali. Omunye umlenze kufanele uhlale uqondile.
Ubani okufanele enze lo msebenzi?
Kungaba yinzuzo enkulu kuwo wonke amandla, amandla, kanye nabasubathi abasesimweni. Amaqembu alandelayo angazuza ngokufunda nokwenza lokhu kuthutha ngenxa yezizathu ezihlukahlukene ezibalwe ngezansi.
Okwabasubathi bamandla namandla
Isigayo se-kettlebell kuwumsebenzi oyinkimbinkimbi odinga ukuzinza nokuhamba emalungeni amaningi omzimba. Njenge-Turkish lift, i-windmill ye-kettlebell ingasetshenziswa ngaphakathi kwezinhlelo zokuqeqesha ukusiza abasubathi bamandla namandla bakhulise ukuzinza kwamalunga, ukubambisana kwemisipha, nokuthuthukisa ukuhamba. Ngokubona njengoba iningi lemidlalo yamandla namandla inomnyakazo wokuphakamisa endaweni ye-sagittal, ukuqeqeshwa okuthile okujikelezayo nokungeyona i-sagittal nge-kettlebell mill (nokuhluka kwayo nezinye izindlela) kungasiza ukuveza noma yiziphi izinkinga zokunyakaza futhi kuthuthukise isimo somzimba esijwayelekile.
Ngokufaneleka okuvamile, i-hypertrophy namandla
I-windmill iyisinyathelo esihle sokuthuthukisa ukuzinza kwehlombe, ukusebenza kwe-hip, kanye nokuthuthukela ekuzilolongeni okuyinkimbinkimbi njengokuphakanyiswa kweTurkey, njll. Ukuphakamisa kufuna ukuthi isiphakamisi sihambe, siqine, futhi sikwazi ukusungula ukulawula okukhulu ekuhambeni kwabo konke okuyizakhiwo ezidingekayo zokuqeqeshwa okuthuthuke kakhulu nokuvikela ukulimala.
Izinguquko ze-Windmill
Sibonile ngaphambilini ukuthi kwenziwa kanjani inqubo ephelele yokuzivocavoca. Kodwa-ke, kukhona ukuguqulwa nokuhlukahluka okuthile okungakhuphula noma kunciphise ukuqina kokunyakaza. Ngezansi uzothola ezinye izivivinyo ezihluka kancane futhi zithuthukise amandla e-Windmill.
i-windmill ye-dumbbell
Lokhu kuzivocavoca kwe-dumbbell kwenziwa ngendlela efanayo ne-kettlebell windmill, nokho kungase kufinyeleleke kalula kubantu okungenzeka bangakwazi ukufinyelela kuma-kettlebell (noma ama-dumbbell asindayo ngokwanele), futhi babeke umthwalo ngokuhlukile kancane ngenxa yokubekwa kwesisindo esihlakaleni.
I-Kettlebell Windmill kuya ku-Side Press
Lokhu okuhlukile kufaka phakathi lokho okubizwa ngokuthi i-side press, kuyilapho phansi, ugoba endaweni yomshini womoya. Ngokungeza umshini wokunyathelisa ongasemuva, ungakwazi ukubekela inselele ukuzinza okuyisisekelo futhi ukhuphule isidingo somphakamisayo sokuzinza namandla ehlombe. Ukunyakaza okucindezelayo kubekela inselele ikhono lomphakamisayo lokuhlehlisa izinsimbi zehlombe futhi anikeze ukuzinza kokunyakaza okucindezelayo.
i-windmill enamakhefu
Ukusebenza ngokumisa isikhashana kuyindlela enhle yokwandisa ukulawula komphakamisi, ukuqonda, kanye nokuzethemba ngokuma kwe-kettlebell mill, ukuguqulwa, nokunyakaza. Lokhu kungenziwa ngezinhlobonhlobo zamaphuzu okuphumula, ngalinye elinqunywe umsubathi. Zama ukungeza ikhefu phezulu naphansi kwe-rep ngayinye, ufunde ukuthi ungagcina kanjani ukungezwani nokulawula umzimba njengoba wehla ngomnyakazo.
Ezinye izindlela ze-Windmill nge-Kettlebell
Naphezu kokuba umsebenzi ozuzisa kakhulu wokuhamba namandla, i-Windmill ingashintshwa ngokunye ukunyakaza okuqondise imisipha efanayo. Kwesinye isikhathi asikalungeli neze ukuqala ukujima, ngakho ukuzilolonga nabanye kungasisiza sithuthukise ukusebenza.
Ibha yengalo
Ibha yengalo ukunyakaza okwenziwa i-supine phansi, enesisindo esibanjwe endaweni yokusekela. Ukuze wenze lokhu, umphakamisi uzungeza i-torso yakhe ngenkathi egcina umthwalo ngqo ehlombe lehlombe; ukwandisa ukuzinza kwehlombe, ukuhamba nokulawulwa kwemisipha ye-scapular stabilizers. Lokhu kuvivinya kungenziwa ukuze kwandiswe amandla ehlombe e-isometric futhi kwandiswe impendulo ye-neural phakathi kwamahlombe nemisipha yangemuva engenhla.
Ukuvukela eTurkey
I-Turkish lift iyisivivinyo esiyinkimbinkimbi esingenziwa ukwandisa ubude bomzimba obuphelele, ukuzinza, nokuhamba. Lapho benza lo msebenzi ngendlela efanele, abagijimi bavame ukuzwa ukuthi ukunyakaza kwabo kuhle, banekhono lokusungula ukulawula umzimba, futhi banezinga eliyisisekelo lokuhamba ezinqulwini, emahlombe nasemadolweni.
Cindezela i-Side/Bent-Up
U-Arthur Saxon wenza lokhu kuphakanyiswa kwaba yinganekwane njengoba ake aqopha umshini wokunyathelisa ogobile ongu-167lb! Ukucindezela okugobile akukona nje okombukiso, kodwa kungasetshenziswa ukukhulisa amandla onke, isisindo somzimba, nokunyakaza. Umshini wokucindezela ogobile udinga isiphakamisa ukuze ugaye umoya ngaphansi kwemithwalo esindayo, okwenza kube umnyakazo olandelayo ongcono kakhulu wokwengeza esimisweni sakho sokuqeqesha amandla.