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Mochini o hatisang oa benche ea squat kettlebell

Boikoetliso ba sefapano

6K 0 03/18/2017 (ntlafatso ea hoqetela: 03/20/2019)

Ho na le boikoetliso bo bongata haholo bo ka etsoang ho sebelisoa litekanyo tse boima. Sesebelisoa sena sa lipapali se etsa hore ho khonehe ho etsa palo e kholo ea lihlopha tsa mesifa 'meleng. Mochine oa khatiso oa Kettlebell o squat o kenya letheka, glutes le mahetla hantle. Ho ikoetlisa khafetsa ho tla thusa ho aha palo e kholo ea mesifa ea botsitso. Mochine o tšoanang oa benche o ka etsoa ka barbell le li-dumbbells. Boikoetliso bo hloka hore semathi se be le tšebelisano e ntle ea metsamao. Khafetsa, khatiso ea squat kettlebell e etsoa ke baatlelete ba nang le boiphihlelo.

Mokhoa oa ho ikoetlisa

Ho futhumala pele o qala lenaneo. Sena se tla lokisa mesifa le manonyeletso bakeng sa mojaro. Ebe u khetha thepa e nepahetseng ea lipapali. Haeba lena ke lekhetlo la pele u tobetsa kettlebell ka squat, sebetsa ka boima bo bobebe. Ho etsa metsamao eohle ka nepo, semathi se tlameha ho:

  1. Ema haufi le lisebelisoa tsa lipapali, otlolla maoto a hao ka ho lekana.
  2. Nka kettlebell sebakeng sa eona sa pele, e lahlele lehetleng la hao, ebe u lula fatše. U ka boloka lirope tsa hau li lekana fatše kapa u lule tlase, u ama menoana a hau. Taba ea mantlha ke hore o phutholohe mme boemo ba hau bo tsitsitse.
  3. Ha u lutse maemong ana, pepeta lisebelisoa tsa lipapali ka holim'a hlooho ea hau.
  4. Theola kettlebell lehetleng la hao, ema, ebe o khutlisetsa projectile sebakeng sa eona sa pele.
  5. Pheta mochini oa squat kettlebell ho tloha qalong.

Nakong ea boikoetliso, semathi se ka lula sethaleng sohle. Boloka mokokotlo oa hao o otlolohile ntle le ho phahamisa lirethe fatše. 'Mele o lokela ho tsitsa o se ke oa thekesela. Haeba u sa khone ho tsitsisa boemo ba 'mele, nka kettlebell e nang le boima bo tlase.

Ho bohlokoa haholo ho etsa likarolo tsohle ka nepo. Ena ke tsela eo ka eona u ka sebetsang sehlopha sa mesifa se habiloeng hantle ka ho fetisisa. Haeba u na le mathata, batla thuso ho mokoetlisi ea nang le boiphihlelo. O tla u thusa ho lokisa litšitšili.

Mehahong ea sefapano

Lebitso le rarahanengWG
Mosebetsi:Qetella mekoloko e mengata ka hohle kamoo ho ka khonehang ka metsotso e 10.
Mesebetsi:
  • 10 Letsoho le Letona le Letona la Kettlebell Press, 16 / 10kg
  • Likhatiso tse 10 tsa letsoho le letšehali la squat kettlebell, 16 / 10kg
  • Metsu e 10 holim'a lejoe le katiloeng, 60/50 cm

Koetliso e sebetsang ea matla (crossfit) e na le boikoetliso bo bongata bo ka kopantsoang hantle le khatiso ea squat kettlebell U ka tla le sete ea hau, ha u ntse u ikoetlisa ka li-sets se ka bang 5 ka boikoetliso. Palo ea ho pheta-pheta e ka fapana ho latela boiphihlelo ba hau ba thupelo.

Baatlelete ba CrossFit hangata ba sebetsa tsamaisong ea superset. U tlameha ho ikoetlisa ntle le ho phomola lipakeng. Tsena e ka ba mehato e potlakileng le e matla ea pelo, hammoho le likhatiso tsa dumbbell le mela. Ka ho ikoetlisa khafetsa, khatiso ea squat kettlebell e tla thusa ho matlafatsa palo e kholo ea libaka tsa mesifa 'meleng.

khalendara ea liketsahalo

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Shebella video: HEAVY Kettlebell Leg Routine Build Strength, Mass, u0026 Muscularity. Chandler Marchman (July 2025).

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