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Ikhasi langaphambili / Impilo / Ukuzivocavoca / Izinzuzo Zokuqeqesha Kettlebell: Shisa Amafutha, Yakha Amandla, futhi Uthuthukise Impilo Yenhliziyo / Ukuqeqeshwa kweKettlebell ye-Posterior Chain

Isithombe: Ukuqeqeshwa kweKettlebell ye-Posterior Chain

Kushicilelwe: Ephreli 10, 2025 08:12:08 UTC
Igcine ukubuyekezwa: Septhemba 5, 2025 08:42:37 UTC

Indawo yokuzivocavoca enokukhanya okufiphele okunomuntu owenza i-kettlebell hip hinge, ezungezwe izisindo, egqamisa amandla, isiyalo, nokuqeqeshwa okugxilile.


Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

Posterior Chain Kettlebell Training

Umuntu odlala i-hinge ye-kettlebell hip ejimini ekhanyiswe kalufifi enezithunzi ezifudumele.

Ingaphakathi lejimu elikhanya kalufifi, izithunzi ezikhanyayo ezikhanyayo ezigqamisa imisipha yomuntu owenza izivivinyo zeketango langemuva. Ngaphambili, umuntu umi onemilenze egobile kancane, umhlane uqondile, nezinqe zincike emuva, ebambe ikettlebell esindayo. Ezizungezile, ama-kettlebell engeziwe anosayizi abahlukahlukene ahlelwe kahle, alungele ukusetshenziswa. Indawo emaphakathi ineplathifomu eqinile yokuphakamisa izinsimbi, indawo yayo ebhalwe ngendlela enikeza isisekelo esizinzile. Ngemuva, ukuhlobisa kwejimu okuncane, okunemigqa ehlanzekile nokugxila ekusebenzeni, kudala isimo esizolile, esigxilile. Isigcawu sidlulisa amandla nokuziphatha okudingekayo ekuqeqesheni okusebenzayo okusekelwe ku-kettlebell kwe-posterior chain.

Isithombe sihlobene: Izinzuzo Zokuqeqesha Kettlebell: Shisa Amafutha, Yakha Amandla, futhi Uthuthukise Impilo Yenhliziyo

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Leli khasi liqukethe ulwazi lwendlela eyodwa noma eziningi zokujima. Amazwe amaningi anezincomo ezisemthethweni zokujima okufanele kuze kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Ukuzivocavoca umzimba kungase kufike nezingozi zempilo uma kunezimo zezempilo ezaziwayo noma ezingaziwa. Kufanele ngaso sonke isikhathi uthintane nodokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe noma umqeqeshi oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ohlelweni lwakho lokuzivocavoca, noma uma unokukhathazeka okuhlobene.

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.

Izithombe ezikuleli khasi zingase zibe yimifanekiso ekhiqizwe ngekhompuyutha noma izilinganiso futhi azizona izithombe zangempela. Izithombe ezinjalo zingaqukatha okungalungile futhi akufanele zithathwe njengezilungile ngokwesayensi ngaphandle kokuqinisekiswa.