Ukuzivocavoca Okuhamba Phambili KweKettlebell Kwezinqa Zamaphupho Akho

-Delile

• I-Single-Arm Kettlebell Swing
• Cross Snatch to Reverse Lunge
• Umdwebo 8 Ukuhamba Lunge
• Good Morning Goblet Squat
• Ibhuloho laseTurkey
• Deadlift nge Butt Tuck
• Ukufa okubabazekayo
• Buyekeza kwe-

Yini eyindilinga, eqinile, futhi eqinile yonke indawo? Uxolo, umbuzo okhohlisayo. Kunezimpendulo ezimbili ezifanele lapha: i-kettlebell nempango yakho (ikakhulukazi, isinqe sakho ngemuva kokuqeda le vidiyo ye-kettlebell Workout).

Ukuvivinya umzimba okunesisindo kungezinye zezindlela ezinhle kakhulu zokuvula imisipha yezinqe evame ukuba lukhuni, bese uthola ibhonasi yokuqeqeshwa kwenhliziyo ngenxa yaleso silinganiso senhliziyo esiphakeme. (P.S. Lena enye yezindlela ongasebenza ngazo kancane futhi uthole imiphumela engcono.)

Lapha, u-Hannah Davis, umqeqeshi wamandla nesimo kanye nomdali we-Body By Hannah, ukukhombisa ezinye zezintandokazi zakhe zokuzivocavoca kwe-kettlebell ezizoqinisa imisipha emikhulu emzimbeni wakho-ama-glute. (I-BTW, kunezizathu eziningi kubalulekile ukuthi ube ne-butt enamandla ngaphandle kokubukeka kukuhle.)

UDavis uqinisekile ukuthi uyazi indlela yakhe yokuzungeza imishini eyahlukene yokuzivocavoca umzimba, ngakho-ke ungaqiniseka ukuthi wayecabanga ngezingqondo zakho ze-ASS ezingcono kakhulu lapho enza lokhu kuzivocavoca kwe-kettlebell butt. Kodwa, lokho akusho ukuthi akazi ukujuluka kanjani ngaphandle kwesisindo somzimba wakho kanye nesethi yezitebhisi.

Ngakho-ke, thatha ikhefu kuma-squats ajwayelekile (funda: ayisicefe), thatha isisindo, futhi uqhubeke nalo msebenzi wezinqe. (Okulandelayo: Le Workout Enzima Ye-Kettlebell Izokunikeza Ukuzuza Kamandla Okukhulu)

Isebenza kanjani: Yenza ukuzivocavoca ngakunye ngenani elabelwe ohlangothini ngalunye ngaphambi kokudlulela kokulandelayo. Uma usuqede konke ukujima, dlulela kuchungechunge ngokuphindwe kabili ukuze uthole inani lokujima lemizuliswano emithathu.

Okudingayo: I-kettlebell ephakathi ukuya kuye esindayo (8 kuya ku-12kg)

I-Single-Arm Kettlebell Swing

A. Yima ngezinyawo ububanzi behlombe ne-kettlebell phansi cishe ngonyawo phambi kwezinzwane. Hinge okhalweni ngenkathi ugcina umgogodla ongathathi hlangothi, bese ugoba ukuze ubambe isibambo se-kettlebell ngesandla sokudla.

B. Hike kettlebell emuva naphezulu phakathi kwemilenze.

C. Ukucindezela ama-glutes, ume ngokushesha bese ushwiba i-kettlebell phambili uye ezingeni leso. Ungakwazi swing khulula kwesokunxele isandla phezulu ngesikhathi esifanayo ukuze ibhalansi wanezela.

D. Phinda iphethini yokunyakaza kuze kuphele konke ukuphindaphinda. Yehlisa isisindo ngokuphepha ngokuhlaba ikhefu ezansi kwejingi lapho i-kettlebell iseduze nendawo yokuqala.

Yenza ama-reps ayi-15 ohlangothini ngalunye ngaphambi kokudlulela ekuzivocavoca okulandelayo.

Cross Snatch to Reverse Lunge

A. Yima ngezinyawo ububanzi be-hip ngaphandle kwe-kettlebell phambi konyawo lwakho lwesobunxele.

B. Hola ezinqulwini, ugcine umgogodla ongathathi hlangothi, futhi ubambe isibambo se-kettlebell ngesandla sokudla.

C. Cindezela ama-glutes ukuze ume ngokushesha njengoba uphenyisa i-kettlebell phezulu naphezu kwesandla sakho ukuze uphumule engalweni yakho. Lesi sikhundla esidwetshiwe.

D. Ukusuka endaweni emagebhugebhu, hlehla ngomlenze wakho wesokudla uye elungeni elibuyela emuva. Imilenze yomibili kufanele igotshwe ngo-90 degrees. Ungavumela ingalo yamahhala yesobunxele ukuba ihambele eceleni ukuze ibhalansi ingezwe.

E. Phusha ngesithende sangaphambili ukuze ume. Phinda kuze kuphele konke ukuphindaphinda, bese ushintsha izinhlangothi.

Yenza izikhathi ezingu-15 ohlangothini ngalunye ngaphambi kokudlulela kumsebenzi olandelayo.

Umdwebo 8 Ukuhamba Lunge

A.Yima izinyawo zibe ububanzi be-hip-width ngokuhlukana nekettlebell esandleni sokudla eceleni kwakho.

B. Phindela emuva ngonyawo lwakho lokunene ungena emgodleni oguqukayo, njengoba ngesikhathi esisodwa uletha i-kettlebell phansi ngaphansi komlenze wakho wangaphambili ukuze ubambe isibambo ngesandla sobunxele. Izinqulu zingaya phambili kancane.

C. Nge-kettlebell esandleni sobunxele, phusha isithende sangaphambili ukuze ume. Phinda iphethini yokunyakaza ngakolunye uhlangothi, ungene elungeni elibuyela emuva ngomlenze wesobunxele bese uletha isisindo ngaphansi kwesokudla.

Yenza ama-reps ayi-15 ohlangothini ngalunye ngaphambi kokudlulela ekuzivocavoca okulandelayo.

Good Morning Goblet Squat

A. Yima izinyawo zibanzi kunobubanzi behlombe ngokuhlukana, izinzwane zibheke ngaphandle. Bamba i-kettlebell ngezimpondo (lapho isibambo sihlangana nensimbi) ekuphakameni kwesifuba izindololwane zibheke phansi.

B. Hinge ezinqulwini futhi ugcine isifuba siphakanyisiwe. Misa isikhashana lapha ngaphambi kokufaka isinqe bese wehla ungene esikhungweni semikhumbi; i-kettlebell isephakeme esifubeni.

C. Ukuhlehla ukunyakaza, uphushe izithende ukuze uphakamise izinqe zibheke phezulu. Ngemuva kwalokho, khama i-glutes ukuze ubuyele ekumeni.

Yenza ama-reps ayi-15 ngaphambi kokudlulela ekuzivocavoca okulandelayo.

Ibhuloho laseTurkey

A.Hlala umlenze wangakwesokudla welulwe uqonde phambi kwakho, umlenze wesobunxele ugobile unyawo lutshalwe phansi, ingalo yangakwesokudla yelulwe kancane ngaphandle kwaphakathi nendawo nangemuva kwakho ukuze ibhalansi, ne-kettlebell eceleni kwesinqe sakho sobunxele phansi.

B. Bamba i-kettlebell ngesibambo ngesandla sobunxele, bese ubeka endaweni ebunjiwe ngensimbi ngaphandle kwengalo yesokunxele. Nweba isisindo ngqo phezulu kwakho, unake insimbi ngaso sonke isikhathi.

C. Ukududula ngesithende sobunxele (nokusebenzisa ingalo yangakwesokudla nomlenze ukusiza ukulinganisela), phakamisa okhalweni endaweni ephakeme yebhuloho.

D. Ngokulawula, yehlisa phansi uye endaweni yokuqala. Phinda kuze kuqedwe konke ukuphindaphinda, bese ushintsha izinhlangothi. (I-Psst: Master the Turkish Get-Up ngale vidiyo yokufundisa yesinyathelo ngesinyathelo.)

Yenza ama-reps ayi-15 ohlangothini ngalunye ngaphambi kokudlulela ekuzivocavoca okulandelayo.

Deadlift nge Butt Tuck

A.Yima izinyawo zihlukene ngobubanzi behlombe nekettlebell phansi phakathi kwezinyawo. Hola okhalweni kuyilapho ugcina umgogodla ongathathi hlangothi, bese ugoba ukuze ubambe isibambo se-kettlebell ngezandla zombili.

B. Phusha ezithendeni bese ucindezela ama-glutes ukuze uphakamise. Gcina i-pelvic tuck encane ukuze ungabuyi emuva noma ufike endaweni yokuma ephelele. Ukunyakaza okubuyela emuva, ngokuthepha i-kettlebell phansi ukuze uqale futhi.

Yenza ama-reps ayi-15 ngaphambi kokudlulela ekuzivocavoca okulandelayo.

Ukufa okubabazekayo

A. Yima ngomlenze wesokudla emuva, i-forefoot emhlabathini, ne-kettlebell phambi kwakho phansi.

B. Hamba ezinqulwini ukuze wehlele phansi futhi ubambe isibambo se-kettlebell ngesandla sokudla.

C. Cindezela u-glutes ukuze ume. Unganweba ingalo yamahhala yesokunxele iye eceleni ukuze ibhalansi ingezwe. Phinda kuze kuphele konke ukuphindaphinda, bese ushintsha izinhlangothi.

Yenza ama-reps ayi-15 ohlangothini ngalunye ngaphambi kokudlulela ekuzivocavoca okulandelayo.

Buyekeza kwe-