U-Emily Skye Wabelana Ngokuzivocavoca Kwakhe Okuthandayo KukaKettlebell Kwezinqa Ezingcono

-Delile

• UKettlebell Swing
• Isikwele Esibanzi Semilenze
• IsiRomanian Deadlift
• IGlute Bridge
• Umdwebo wesishiyagalombili
• Buyekeza kwe-

Singumlandeli omkhulu wokusebenza kwe-kettlebell. Zikulungele ukwenza i-toning nokuqopha futhi zikhonze umsebenzi ophindwe kabili njengombulali we-cardio sesh futhi.Ngakho-ke, besinomqeqeshi womuntu siqu wase-Australia u-Emily Skye, umdali we-F.I.T. izinhlelo, dala i-high-intenset kettlebell Workout yethu esishisa ithani lama-calories ngenkathi futhi ibaza kakhulu impango yakho. Wamukelekile! (Okulandelayo, bona i-Skye's 5 HIIT Ishukumisela Ongakwenza Noma Kuphi)

Isebenza kanjani: Yenza umsebenzi ngamunye imizuzwana engu-30 ubuyele emuva, ngaphandle kokuphumula phakathi. Uma ufika ekupheleni kwesifunda, phumula imizuzwana engama-30, bese uphinda konke ukuhamba okuyisihlanu futhi. Yenza imizuliswano emine kuya kwemihlanu uma usaqala, noma kufika emizuliswaneni eyisishiyagalombili uma uthuthuke kakhulu.

Uzodinga: I-kettlebell eyodwa yesisindo esiyinselele (uSkye uncoma phakathi kwamakhilogremu ayi-15 kuye kwangama-25)

UKettlebell Swing

Qala ngemilenze ngokuhlukana kobubanzi behlombe nezinzwane zibheke ngaphandle. Nge-kettlebell phansi phambi kwakho, bamba insimbi ngesibambo ngazo zombili izandla. Hinge okhalweni, ulethe i-kettlebell emuva naphakathi kwemilenze yakho. Ukugcina umnyombo wakho ubandakanyekile, uqhubekisele phambili ngamandla i-kettlebell phambili ngokufaka izinkalo zakho nokuthola izingqinamba zakho. I-kettlebell kufanele ishintshele ekuphakameni kwesifuba ngaphambi kokuba uvumele amandla adonsela phansi athathe indawo, uyibuyise phakathi kwemilenze yakho.

Isikwele Esibanzi Semilenze

Qala ngemilenze ebanzi nezinzwani zakho zikhombe, ubambe i-kettlebell ngezandla zombili, uyivumele ilenge phambi kwakho (ungakwazi nokubamba insimbi esifubeni sakho). Ukugcina umnyombo wakho ubandakanyekile futhi umqolo wakho uqonde, yehla uze uyongena esikhungweni, uthinte iketela elibheke phansi, bese ucindezela ama-glutes akho njengoba ubuyela kokuma.

IsiRomanian Deadlift

Yima izinyawo zakho zihlukene ngobubanzi be-hip bese ubamba i-kettlebell ngezandla zombili, uyivumele ilenge phambi kwakho. Ukugcina ukugoba okuncane emadolweni, ukugoba kancane bese wehlisa i-kettlebell phansi. Cindezela ama-glutes akho njengoba ubuyela ekumeni. (Lapha, i-5 Kettlebell Ihambisa Mhlawumbe Wenza Okungalungile nokuthi Ungazilungisa Kanjani.)

IGlute Bridge

Beka ngomhlane uguqe ngamadolo izinyawo ziphansi phansi. Gcwalisa umhlane wakho phansi bese uphumuza i-kettlebell phezulu okhalweni lwakho. Gcina umgogodla wakho uqinile, phonsa okhalweni lwakho emoyeni, ucindezela ama-glutes akho phezulu. Izinqe ezisezingeni eliphansi zibuyela phansi.

Umdwebo wesishiyagalombili

Qala ngokuhlukana kwezinyawo zibe ububanzi behlombe futhi umgogodla wakho uhlanganyele. Thatha isinyathelo sokubuyela emuva ngonyawo olulodwa bese wehlela endaweni yokubuyela emuva. Dlulisa i-kettlebell ngaphansi komlenze wakho ngakwesokunxele, bese ubuyela ekumeni. Phinda ukudlula emuva naphambili.

Buyekeza kwe-