Ривок Гирі - базова вправа в гирьовому спорті. На перший погляд техніка виконання ривка не складна, однак і тут є свої нюанси та складності, тому тренуючи ривок гирі необхідно належну увагу приділити саме освоєння техніки, а не кількості повторень або вазі снаряда. Виконуючи змінні ривки гирі з невеликою вагою але дотримуючись високої інтенсивності ви досягнете гарного жироспалюючого ефекту.
Пояснення
How to do Each Arm Kettlebell Snatch: - Stand behind kettlebell with feet slightly wider apart than shoulder width. - Bend over at hip with knees bent and back straight. - Extend arm downward and grasp kettlebell handle with overhand grip. - Lift kettlebell off of floor and pull forearm against inner thighs while keeping hips and knees bent with low back taut. - Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward. - As kettlebell begins to swing forward vigorously raise shoulder above kettlebell. - As kettlebell begins to swing up past the hips, pull kettlebell toward body slightly with elbow pointing outward. - As kettlebell continues to rise slightly, decelerate rise of handle allowing kettlebell to rotate in hand into inverted position. - Punch kettlebell upward in a overhead straight arm position with kettlebell positioned behind forearm. - Swing kettlebell forward and downward. - As kettlebell is swung to lower position, fold at hips while bending knees. - Allow forearm to make contact with inner thigh, swing kettlebell back under hips, and repeat movement. - To stop exercise, place kettlebell on floor. - Continue with opposite arm. Some tips: Kettlebell can also be lowered by bending arm in front while temporarily supinating wrist (palm facing head), then extending arm forward and downward while pronating wrist (palm facing back).