Ingingo z'ingenzi kubashya kwitoza Kettlebell

Ikarita yo kugabanya ibinure |abatangiye bagomba kwitondera imyitozo ya Kettlebell, kandi bakamenya uburyo bwo kwitoza Kettlebell, kugirango badakora imyitozo yitsinda ryimitsi gusa, ahubwo banirinde gukomeretsa ibitugu ~

imwe: Kettlebell swing / koresha ikibuno cyawe kugirango uzunguze ibiro udakoresheje amaboko yawe.Amaboko yawe azunguruka gusa mu cyerekezo cyimbaraga.Koresha imbaraga zawe ziturika kugirango uzunguze Kettlebell imbere kugeza igihe kingana nigituza.

bibiri: Kettlebell goblet squat / fata Kettlebell uyishyire imbere yigituza, hanyuma wicare hasi hashoboka, shyira ivi hanze yinkokora numubiri, hanyuma ureke imbaraga ziturike agatsinsino, bifasha gufasha ivi guhuza neza no koroshya kugera kumwanya wo hasi muri squat, nayo ifite ibisabwa byinshi murwego rwibanze.

bitatu: Shyira / ufate Kettlebell ukoresheje ukuboko kumwe hanyuma werekane igikumwe cyawe wenyine.Kettlebell isubira inyuma yegereye umubiri, ishyigikira intangiriro, ikanyunyuza ikibuno, kandi igasunika Kettlebell gufungwa byuzuye mu ndege ya scapular hejuru yumutwe, bivuze ko inkokora igomba kuba iri hagati ya dogere 30 imbere yimbere umubiri, uhereye kuburinganire kugeza kuri dogere 90, perpendicular kumubiri wawe.Hejuru, koresha buhoro buhoro uburemere hasi, hindura amaboko, hanyuma usubiremo kurundi ruhande.

Kettlebells irashobora guhuzwa no guterura, gusunika, guterura, guta, kuzunguruka, nibindi kugirango bigerweho vuba ingaruka zo gutwika amavuta no gutoza imitsi.Barashobora kandi gukoresha ubushobozi bwa cardiorespiratory aerobic.Zifite akamaro cyane mugukomeza kwihangana, imbaraga zimitsi, kuringaniza, guhinduka nimbaraga ziturika