The pot bell is a project with excellent training effect in the fitness industry, but do you know how to practice?

0 Comments

The pot bell training can be described as a very simple, effective and feasible training method. It is the most common in fitness. After all, few people buy such a heavy pot bell to go home and practice themselves! However, if you can practice the pot bell, you must have prepared a variety of pot bells of different sizes at home, and you can change patterns every day! Indeed, because the effect of a pot bone is really a lot of efficacy, it can replace the effects of equipment such as barbells, dumbbells, fixed equipment, and elastic bands, but the premise is that you have to use it, and you will use the correct movement and training posture.

壶铃是健身界训练效果极佳的项目,可你知道怎么练吗?

Such a big iron pimple, it looks not as light as the elastic band, but it feels a bulky feeling, but you know that it is such a clumsy iron pimple to bring nearly 70%of your body after training. Including your aerobic ability, balance, strength, explosive power and other physical function. You win GIA knowing that the pot bell is an orderly individual with different weights, so it is not just suitable for athletes, but also for each of us who need good physical fitness.

壶铃是健身界训练效果极佳的项目,可你知道怎么练吗?

The use of the pot bell is actually more particular. It has a pot handle and the pot below. The strength of your palm grasping the pot handle and the pot support is different, and the training effect is different. At the same time The coordination of movement, hands and feet, and rhythm control will make your body feel different effects, so the pot bells you do are standardized when needed, otherwise it is easy to cause compensation due to improper movement posture. We need to avoid as much as possible in any training, so let’s learn a few simple actions together!

壶铃是健身界训练效果极佳的项目,可你知道怎么练吗?

Potalbell grabbing half squat: 4 groups*20 times

Starting posture: First choose the weight of the pot bell that suits you, followed by finding the empty and flat venue of your own training, open your feet with a half -shoulder wide shoulder with your feet, keep your body look up, hold your chest, straight back. , Straighten your arms and grab the handle in front of the body. Movement process: The upper body maintains a upright posture, the back is straight and the center of gravity drops down, the legs are slightly flexed, and the pot bell naturally drops between the center of gravity and drops to the two feet. At the same time After tightening, your legs are straight, your body is upright, and the pot bell is still in front of the body. Pay attention to the rhythm of breathing and exercise, and keep your back straight.

壶铃是健身界训练效果极佳的项目,可你知道怎么练吗?

Hugen half squat shoulder: 4 groups*20 times

壶铃是健身界训练效果极佳的项目,可你知道怎么练吗?

Starting posture: Open about 2 distances with less than 2 shoulders, and the center of gravity is in the middle of the two feet. After the body keeps upright, the arms of both hands are straightened and holding the pot handle and the front of the body. And leaning, the legs gradually flexed, until the pot of the pot fell to the middle of the two feet. Movement process: After the core is tightened, hold the pot bell with both hands, the arm and shoulders force the bell to the same height position on the inside of the collarbone, and then as the center of gravity decreases, the upper body leaned straight back, and the legs were slightly flexed. At the same time, place the pot bell between your feet, and then continue to repeat this action for 20 times. It should be noted that the breathing is consistent with the rhythm of the exercise during exercise, and at the same time, the thick back should be kept upright during the flexion and extension of the legs.

One -handed kettlebell squat: 4 groups*20 times

Starting posture: Open about two shoulder width distance with both feet, the body’s focus is on the middle of the two feet, and the upper body is also upright. Hold the pot handle of the pot with one hand and drag it on the right shoulder. Just near the deltoid muscle. Movement process: The center of gravity of the body drops, the legs are flexed and naturally squat, the legs are in the eight -character state. At this time, the knee joint can exceed the toes. The process of squatting to the upright position should also be kept straight. In this way, repeat 20 times on the right, and then repeat 20 times on the left, 20 times on the left and right.

Squatting on one -arm pot bell: 4 groups*20 times

壶铃是健身界训练效果极佳的项目,可你知道怎么练吗?

Starting posture: Open the feet about two shoulder widths, the body is focusing on both feet, and the body keeps standing upright. Hold the cowo handle on the shoulders in the right hand, so that the triangle muscles and the forearm can be held. Exercise process: After the body’s center of gravity is down, the upper body decreases with the center of gravity, and the back lean straight and the legs bend the knees slightly until the pot is almost near the inside of the right foot. After the position is upright, pull the pot bell to the shoulder, and then continue to drive the arm to the top of the head with the strength of the leg to the top of the head, and straighten the arm. Then he leaned over and repeated the move just now, and then changed the left hand 20 times. The left and right are 20 times.