Melemo eohle ea Epic eo u e fumanang ka ho etsa kettlebell swing
Litaba
Bohle ba rorisa kettlebell swing. Haeba ha o e-so ho e etse, o kanna oa ipotsa hore na hobaneng ho na le pherekano e ngata ho potoloha boikoetliso bona ba khale ba kettlebell. Empa ho na le lebaka la hore e ts'oaroe e le matla sebakeng sa eona se holimo lefatšeng la boikoetliso.
"Kettlebell swing ke motsamao o tsebahalang haholo oa kettlebell ka lebaka la ho feto-fetoha ha oona le bokhoni ba ho phahamisa lebelo la pelo ka potlako," ho bolela Noelle Tarr, mokoetlisi, morupeli oa kettlebell ea tiisitsoeng ka StrongFirst, le mongoli-'moho le eena. Likokonate le Kettlebells. "Ke motsamao o makatsang oa 'mele o hahang matla ha o ntse o hloka matla, lebelo le botsitso."
Kettlebell Swing Melemo le Liphapano
Tarr o re: "Ho sisinyeha ho lebisa haholo mesifa ea mantlha, ho kenyelletsa le letheka, li-glutes le hamstrings, le 'mele o ka holimo, ho kenyeletsa mahetla le li-lats. (Leka boikoetliso bona ba kettlebell bo tukang mafura ho tsoa ho Jen Widerstrom ho fa 'mele oohle oa hau boikoetliso bo bolaeang.)
Le ha melemo e ikhethileng ea mesifa e ts'oarelletse, karolo ea mantlha ke hore motsamao ona o fetohela 'meleng o lekaneng le o matla ka kakaretso. Phuputso ea 2012 e phatlalalitsoeng ho Journal of Strength and Conditioning Research a fumane hore koetliso ea kettlebell swing e eketsa matla a maholo le a phatlohang ho baatlelete, ha phuputso e entsoeng ke Lekhotla la Amerika la Boikoetliso o fumane hore koetliso ea kettlebell (ka kakaretso) e ka eketsa matla a aerobic, ea ntlafatsa ho leka-lekana ho matla, le ho eketsa matla a mantlha ka mokhoa o tsotehang. (E, ho joalo: U ka fumana koetliso ea cardio ka ho feletseng ka kettlebells.)
U ikemiselitse ho sesa? Le ha litataiso tse ngata tsa koetliso ea matla li re, "qala leseli, ebe tsoelo-pele," ena ke ketsahalo e le 'ngoe moo ho qala leseli haholo ho ka hlaselang: "Batho ba bangata ba qala ka bobebe bo boima haholo, ka hona ba sebelisa matsoho a bona ho tiisa motsamao, "Ho bolela Tarr. Haeba u sa tsoa qala ho ikoetlisetsa kettlebell, leka kettlebell ea 6 kapa 8 kg ho qala. Haeba u na le boiphihlelo ka koetliso ea matla kapa kettlebells, leka 12kg.
Haeba u ikutloa u se u sa itokisetsa ho sesa ka botlalo, itloaetse feela "ho hloa" kettlebell ka morao ho uena ebe u e khutlisetsa fatše. "Hang ha o ikutloa o phutholohile ka seo, leka ho bula letheka kapele ho matlafatsa leqhubu ka letheka, ebe o nyolla kettlebell morao ka tlase ho uena ebe o e beha fatše," o re. Itloaetse ho khefutsa lipakeng tsa lekolilo ka leng (ho phomotsa kettlebell fatše) pele u li kopanya.
Ha u se u ithutile ho sesa ha mantlha, leka ho sesa ka letsoho le le leng: Latela mehato e ts'oanang le ea kettlebell ea setso, ntle le hore u tšoare letsoho ka letsoho le le leng ebe u sebelisa letsoho le le leng ho tsamaisa. "Hobane u sebelisa lehlakore le le leng la 'mele oa hau, uena tlameha boloka tsitsipano mokokotlong oa hau hore o lule o tsitsitse. Ka lebaka leo, ho molemo ho qala ka boima bo bobebe le ho aha ha o ntse o phutholoha haholoanyane ka motsamao. "(E latelang: Master the Turkish Get-Up)
Mokhoa oa ho etsa kettlebell swing
A. Ema maoto a arohane ka bophara ba mahetla le kettlebell fatše hoo e ka bang leoto ka pel'a menoana. Ho khomarela lethekeng le ho boloka mokokotlo o sa nke lehlakore (ho se pota-potile mokokotlo oa hau), inama fatše 'me u tšoare letsoho la kettlebell ka matsoho a mabeli.
B. Ho qala ho tsuba, hula moea le ho nyolla kettlebell morao le holimo lipakeng tsa maoto. (Maoto a hau a tla otloloha hanyane maemong ana.)
C. Ho matlafatsa ka letheka, exhale 'me ka potlako ema' me u phunyeletse kettlebell pele ho fihlela boemong ba mahlo. Karolong e ka holimo ea motsamao, mokokotlo le li-glutes li lokela ho lumellana ka mokhoa o hlakileng.
D. Tsamaisa kettlebell fatše le holimo ka tlase ho uena 'me u phete. Ha u qetile, emisa hanyane tlase botebong ba seketsoana ebe u beha kettlebell fatše pele ho uena.
Pheta metsotsoana e 30, ebe u phomola metsotsoana e 30. Leka lihlopha tse 5. (Liphetoho tse ling tse nang le boikoetliso bo boima ba kettlebell bakeng sa boikoetliso ba 'molai.)
Kettlebell Swing Foromo Malebela
- Matsoho a hau a lokela ho tataisa kettlebell ha e ntse e sesa nakong ea halofo ea pele. Se ke oa sebelisa matsoho ho phahamisa tšepe.
- Karolong e kaholimo ea motsamao, mesifa ea hau ea mpeng le glute li lokela ho bonahala li le konteraka. Ho u thusa ho etsa sena, phefumoloha ha kettlebell e fihla holimo, e tla baka tsitsipano mokokotlong oa hau.
- Se ke oa tšoara swing joalo ka squat: Ka squat, u thunya letheka morao le tlase joalo ka ha u lutse setulong. Ho etsa kettlebell swing, nahana ka ho sutumelletsa mokokotlo oa hau morao le ho its'oara thekeng, 'me o lumelle letheka la hao ho matlafatsa motsamao.