Махи з гирею - дуже гарна вправа яка розвиває силу ніг і спини. Махи гирі одна з найпопулярніших вправ в Кроссфіті і фітнесі в цілому, завдяки простоті виконання ії можна рекомендувати новачкам буквально з перших днів тренувань. Регулярно виконуючи махи гирі ви не тільки зміцните спину і ноги, але так само досягнете хорошого жироспалюючого ефекту, якщо виконувати вправу при високій і середній інтенсивності і з невеликим обтяженням.
Пояснення
How to do Kettlebel Swing:
- Stand over the kettlebell with feet hip-width apart, chest up, shoulders back and down.
- The ‘bell should be in line with the middle of your feet.
- Choose a kettlebell that allows you to swing with perfect technique while still challenging you.
- Consider starting and practicing with a ‘bell much lighter than what you’ll eventually use to work out so that you can practice your form.
- Squatting down, grip the kettlebell with palms facing you and thumbs wrapped loosely around the handle.
- Stand tall, still gripping the 'bell.
- Keep your arms long and loose while retracting your shoulders blades and engaging your core.
- Soften the knees, shift your bodyweight into your heels and lower your rear end back and down toward the wall behind you.
- At this point you should be ready to swing action.
- Driving through your heel, explode through the hips to send that weight swinging upward from your quads.
- We’re aiming for chest height, with the arms extended.
- Achieving this finish position requires you to snap your hips through, contracting your core
- As the kettlebell begins to descend, let the weight do the work as you ready your body for the next rep.
- Shift your weight back into your heels while hinging at the hips and loading both the hamstrings and glutes.
- Receive the weight allowing the kettlebell to ride back between your legs.
- As it makes the transition from backward to forward, drive through the heel and hips to keep this party going.