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Efectuează perfect un kettlebell swing

joi, octombrie 31, 2019
|
scris de World Class Romania

Deși o mișcare tot mai des folosită în sălile de fitness, puțini sunt cei care o execută corect. Alexandru Ioniță, antrenor personal, îți explică ce trebuie să faci pentru un balans perfect.Așa cum îi spune și numele, kettlebell swing este o mișcare de balans. Din păcate însă, din cauta execuțiilor greșite, acest exercițiu a fost transformat într-o genuflexiune cu fluturare anterioară. Ține cont de câteva elemente-cheie și cu siguranță îl vei face corect.

1. Efectuază mișcarea din şolduri, nu din genunchi. Pentru un swing eficient trebuie să te îndoi de la nivelul şoldurilor. Ca să îți fie mai ușor, gândește-te că ele sunt o balama între trunchi şi membrele inferioare.

2. Flexează genunchii foarte puțin. Aici se greșește cel mai des. Majoritatea îndoaie foarte mult genunchii, lucrând astfel cvadricespsul femural și nu gluteus şi bicepsul femural. Nu uita că genunchii trebuie îndoiţi foarte puţin, aproape de minim.

3. Îndoaie-te până simţi că se întinde uşor bicepsul femural. În acel moment împinge şoldurile înainte, ca şi cum ai da o lovitură cu bazinul. Această mișcare trebuie efectuată cu multă forță și viteză.

4. Nu te folosi de brațe sau umeri ca să ridici greutatea. Aceasta trebuie să se miște în urma forței pe care o ai în şolduri. Dacă nu se întâmplă asta, înseamnă că încă faci greșeli la unul dintre punctele anterioare.

5. Începe cu îndreptări. Poate pare ciudat, dar ca să fii sigur că execuți corect kettlebell swing, ar fi bine să începi cu nişte îndreptări cu acest tip de greutate.

 

Articol redactat in colaborare cu antrenorii World Class

Tag-uri:
Antrenament, Exerciţii, Fitness, Kettlebelt, Sală, Training

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[VALENTINE'S DAY CONTEST♥️🔥]. Don't you feel that exercise and romance go hand in hand? Especially when workouts make you both look and feel your best!
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[VALENTINES' DAY CONTEST♥️🔥] What's greater than a Skillmill workout? A Skillmill training for two!
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