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Kiola ʻo kettlebell ʻelua mau lima

Nā hana Crossfit

7K 0 01/30/2017 (hoʻoponopono hou: 05/06/2019)

He mea hoʻololi ka Kettlebell Thruster ma o ka CrossFit Thrusters kaulana. He mea hoihoi kēia koho, ʻo ka mea mua, no ka mea, he kikowaena o ka umekaumaha ka mea projectile a ʻaʻole ia ke ala kūpono loa e ʻohi ai; no laila, e hoʻonui ʻia kou mākaukau a me kāu hoʻonohonoho waena.

He aha nā pono o ka hoʻoikaika kino?

E like me ka mea i ʻōlelo ʻia, hoʻomohala ka intermuscular coordination, hiki kēia, i waena o nā mea ʻē aʻe, ma o ka hoʻoikaika ʻana i nā mākala o ke kumu. Hoʻohui ʻia, ʻo ka paʻa ʻana i ka pūpū poepoe me kahi puʻupuʻu paʻa ʻoi aku ka ʻoluʻolu e komo i ke kūlana noho. Inā loaʻa kahi hana e hoʻoikaika ai i ka quadriceps, a laila ʻo ia neʻe ʻana e hāʻawi iā lākou i kahi mea hoʻonāukiuki ikaika i ka hoʻomohala pono ʻana ma muli o ka hohonu o ka noho ʻana a, no laila, ʻo ka maximum maximum flexion o nā hui kuli.

ʻEnehana hoʻoikaika kino

No laila, e neʻe i ke ʻano hana o ka hoʻolei ʻana i ka kettlebell me nā lima ʻelua.

Kūlana mua

Ke kū nei, nā wāwae he ākea i ka poʻohiwi, ua huli iki nā manamana wāwae i nā ʻaoʻao. Kuhi nā kuli i ke ala like me nā kākini. Paʻa nā lima i ka kettlebell e nā pio, ma ko lākou kumu. Hoʻopili ʻia nā kuʻekuʻe i ke kino, paʻa ka kettlebell i ka umauma. Kuhikuhi ʻia ka maka i mua a i luna iki.

Puka i ka sed

Huki ʻia ke pelvis i hope, kūlou nā wāwae i nā hono kuli, hoʻolōʻihi ke kuli ma mua o ka manamana wāwae. Hana ʻia ka noho "ma ka papahele, ʻoiai ʻōpū ka ʻōpū, pelu a paʻa ka hope i lalo, kūpaʻa ke kauā. ʻO nā lima me kahi ukana he neʻe ʻole.

Kū i luna a kaomi

Me kahi hana ikaika, ka hapanui mai ka quadriceps, wehe mākou i nā kuli. Ke hoʻohana nei i kahi impulse mai ke kāʻei o ka piko o lalo, hoʻoponopono pololei mākou i ko mākou mau lima ma nā kuʻekuʻe lima, ʻoiai e hana ana i ka neʻe ʻana i nā hono o ka poʻohiwi, huki mākou i ka kettlebell ma luna o ke poʻo.


E hana i kahi hoʻopaʻa, ʻaʻole hiki iā ʻoe ke hoʻohana i ka impulse mai ka lālā o lalo inā ʻo kāu hana e hoʻonui i ka ikaika o ke kāʻei poʻohiwi luna. I kēia hihia, koi ʻia e ala aʻe mai ka noho noho ma kahi ʻano kaohi, hoʻoponopono i ke kino i kahi kū pololei, pio loa ka inertia. Ma hope wale e pahu mākou i ka kettlebell i luna, e hoʻohana ana i ka ikaika o nā triceps a me nā mākala deltoid. I kēlā me kēia hihia, hoʻihoʻi mākou i ke kaupaona i kona kūlana mua i kahi ʻano kāohi, e hoʻāʻo nei ʻaʻole e paʻi iā mākou iho me ka ʻau o ke kaupaona i ka umauma.

alemanaka o nā hanana

huina hanana 66

E nānā i ka wikiō: 20 Minute. Full Body KETTLEBELL Workout (ʻAukake 2025).

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