Ungayisebenzisa Kanjani i-Kettlebell ye-Flat Abs

-Delile

• I-Kettlebell Cardio
• Ukuqina okwakhelwe ngaphakathi ku-Ab
• Izinzuzo Zezinselelo zeBhalansi
• Buyekeza kwe-

Ukuyibuka, awunakucabanga ukuthi i-kettlebell elula iqhawe elinjalo lokuqina - zombili isishisi sekhalori eliphakeme kanye ne-ab flattener kokukodwa. Kepha ngenxa ye-physics yayo eyingqayizivele, ingadala ukushisa okukhulu futhi iqine kunezinye izinhlobo zokumelana.

I-Kettlebell Cardio

Ukunyakaza kwe-kettlebell okujwayelekile ama-calorie guzzler. Thatha ukuhlwitha (ukuphakamisa ingalo eyodwa lapho, ukusuka endaweni yekota-squat, uhambisa ngokushelelayo i-kettlebell kusuka phansi uye phezulu ngqo lapho umile, insimbi ishaya phezulu futhi ngaphezulu ukuze uphumule phezu kwengalo yakho). Ishisa ama-calories angu-20 ngomzuzu lapho yenziwa ngesivinini esingama-any-reps-as-possible (AMRAP)-izinga elifanayo lokushiswa lokugijima kwemizuzu eyisithupha egijima kakhulu, ngokusho kocwaningo lwakamuva loMkhandlu WaseMelika Wokuzivocavoca Inyuvesi yaseWisconsin – La Crosse. (Abazivocavoci ocwaningweni benze ukuzivocavoca imizuzu engu-20 okubandakanya imizuzu engu-15 yesibili ye-AMRAP yokuhlwitha i-kettlebell elandelwa imizuzwana engu-15 yokuphumula.) "Kungukuzivocavoca umzimba okuphelele," kusho umlobi oholayo uJohn Porcari, Ph.D.

Ngokubandakanya lonke iketango elingemuva (i-back, butt, hamstrings, namathole) kanye nesifuba, amahlombe, nezingalo, ukuhlwithwa kwe-kettlebell kanye nokwehluka kwayo kusebenza amaqembu amaningi emisipha kunezinye izinhlobo ze-HIIT, ezifana nokuhamba ngebhayisikili noma ukugijima, ezisebenzisa ngokuyinhloko. imilenze nokukhazimula. Yenza izikhawu ze-kettlebell ezinamandla kakhulu njengalezo ezisocwaningweni, futhi uzophinde ukhiphe amafutha e-ab engeziwe esithandweni sakho esishisa amakhalori kunokuba ushintshashintsha njalo. (Ngaphambi kokuzama noma yini, qiniseka ukuthi usebenzisa leyo kettlebell kahle futhi ungenzi la maphutha ajwayelekile we-kettlebell okungenzeka uyawenza nokuthi ungalungisa kanjani.)

Ukuqina okwakhelwe ngaphakathi ku-Ab

Ukuswayipha i-kettlebell kudinga umgogodla ohlanganisiwe kuyo yonke into kanye nokuncipha okwengeziwe kwe-abs kanye ne-glutes ngaphezulu kwe-swing. Lokhu kufinyela okufana nokushaya kwesisu kwenza umgogodla wakho ube lukhuni futhi kuzinzise ikholomu yomgogodla ukusiza ukulawula ukunyakaza okusindayo, okushintshashintshayo. Yilapho futhi abesifazane ababheke khona ku-cinch futhi baqinise i-midsection yabo abangangena ngayo.

Ucwaningo lwakamuva olushicilelwe ku- Ijenali Yokucwaninga Amandla Nezimo kukhombisile ukuthi lapho abazivocavoci bekhama ngokushesha i-abs yabo phezulu kwe-swing, izibophezelo zabo zithole ngaphezu kwamaphesenti ayikhulu okusemandleni abo. Labo abangazange benze ukusikwa? Babone kuphela ukuzibandakanya kwe-side-abs okungamaphesenti angama-20. "Ukwengeza ukufinyela kwesisu okusheshayo, okuqhumayo okufana nalokhu kuvumela izibopho zakho ukuthi zihlanganyele kude kakhulu kunalokho obekujwayelekile, ngoba wonke amandla emisipha yakho ayadingeka ukumisa ukunyakaza okunamandla," kusho uPorcari. "Futhi lapho imisipha yakho ihlangana ngamaphesenti aphezulu, uzothola amandla amakhulu ngokushesha okukhulu." (Futhi ama-KB ayamangalisa ngempango yakho futhi; zama I-Emily Syke's Favorite Kettlebell Exercises for a Better Butt.)

Izinzuzo Zezinselelo zeBhalansi

Ngaphandle kwento ejingiwe, ukusabalalisa kwesisindo esisindayo esingezansi kwe-kettlebell kunikeza izinketho zokuqinisa eziyisisekelo. Esikhundleni sokusebenzisa ama-dumbbells, uDasha L. Anderson, umsunguli weKettlebell Kickboxing eNew York City, uphakamisa i-ante emishinini nasekuphakamiseni ngokushaya phezulu i-kettlebell phezulu ukuze isikhungo esinamandla sigxile esisekelweni esincane kakhulu. "Umzimba wakho kufanele usebenze kanzima-okuhlanganisiwe-ukulinganisa lokhu futhi unxephezele noma yikuphi ukungazinzi," kusho u-Anderson. I-ab blaster yakhe eya ku-ab ukuvuka kwase-Turkish: Uphakamisa umzimba wakho kancane kusukela ekulale ubheke phansi uye ekumeni ngenkathi ubambe i-kettlebell phezulu ngengalo eyodwa ngaso sonke isikhathi. "Kuyo yonke inkathi yaseTurkey, iwumgogodla ohlanganisa konke," usho kanje.

Ngisho nokuthwala i-kettlebell eyodwa ubheke phansi ngesibambo ekuphakameni kwamahlombe (ingalo igobile) kunikela ngale bhonasi ye-ab-flattening. Stuart McGill, Ph.D., umbhali we Umakhenikha Emuva kanye nezifundo eziningi ekusebenzeni kwe-kettlebell nemiphumela yazo emgogodleni, ithi ukuthwala isisindo ohlangothini olulodwa kuphela lomzimba kudinga umnyombo ukunxephezela, futhi ukungazinzi kwensimbi eguquliwe kuphonsela inselelo umongo ngaphezu kwe-dumbbell. "Kuyindlela enhle yokulungisa ingqikithi yakho nokuthuthukisa ukulawula kwakho izimoto," kusho uMcGill.

Futhi ikwenza konke lokhu ngaphandle kokushaya emzimbeni wakho. "Ukumelana kwayo kwakha imisipha ngamandla anele ukuthi singashisa amakhalori amaningi impela, kepha ngoba simi endaweni ethile noma okungenani asigxumi, akukho kushayisana emajoyintini," kusho uSteve Cotter, umqondisi we-International Kettlebell kanye neFitness Federation eSan Diego. Ngamanye amagama, ukusika okuningi kwe-ab, ukuguga okuncane nokukhala. (Ulungele ukusebenzisa leyo misipha? Zama lokhu Kusebenza Kwe-Kettlebell Enomzimba Ogcwele Okukuguqule Ube Indlu Yamandla Ephelele.)

Buyekeza kwe-