Le vidiyo yeKettlebell Cardio Workout Ithembisa Ukukuphefumulela Ukuphefumula

-Delile

• UKettlebell Swing
• I-Truster
• Umdwebo 8
• I-Kettlebell High-Pull Snatch
• Abahlanzekile Abafile
• Cindezela Cindezela ukuze Uhlehlise Lunge
• Ukuhlanzeka Okushonile ku-Goblet Squat
• Buyekeza kwe-

Uma ungasebenzisi i-kettlebells njengengxenye yesimiso sakho se-cardio, sekuyisikhathi sokuhlaziya kabusha. Ithuluzi lokuqeqesha elenziwe ngensimbi linamandla okukusiza ukuthi ushise ama-calories amakhulu. Ucwaningo olwenziwe yi-American Council on Exercise luthole ukuthi ukujima kwe-kettlebell kungashisa kufika kuma-calories angama-20 ngomzuzu-ngenkathi ufaka incazelo emahlombe akho, emuva, esihlokweni, ezingalweni, nasemgogodleni. Kulungile: Leli thuluzi elilodwa liyindlela elula yokuthola amandla nokuzivocavoca kwe-cardio ngasikhathi sinye.

"Ama-kettlebells ahlanganisiwe, ayaphatheka, futhi angasetshenziswa cishe noma kuphi lapho kuqeqeshwa khona i-cardio, ukuzivocavoca amandla, noma ukuhlanganisa kokubili," kusho uLacee Lazoff, umqeqeshi nomqeqeshi we-kettlebell e-StrongFirst ezingeni elilodwa e-Performix House. "Ziyithuluzi eliphelele le-cardio ngoba ukunyakaza kungase kuqhume futhi kukhokhise ukushaya kwenhliziyo."

Ulungele ukuyinika isivunguvungu? Lapha, uLazoff unikeza ukulandelana okuhle kwesingeniso kule vidiyo yokuzivocavoca ye-kettlebell cardio. (Ufuna ukusebenzisa ama-cardio kettlebell asebenza ngamafutha amaningi? Zama isekethe yeJet Widerstrom's HIIT kettlebell noma le Workout core ye kettlebell.)

Isebenza kanjani: Yenza izivivinyo ngayinye engezansi ngenani elikhonjisiwe lokuphindaphinda noma isikhawu sesikhathi. Yenza isifunda esisodwa noma ezimbili ingqikithi.

Uzodinga: i-kettlebell enesisindo esiphakathi nesibali sikhathi

UKettlebell Swing

A. Yima ne-kettlebell phansi phambi kwezinyawo nemilenze ububanzi bucishe bube bungemahana. Hinge ezinqulwini ngamadolo athambile ukuze uguqe ubambe insimbi ngesibambo ngezandla zombili ukuqala.

B. Swayiphela ikettlebell emuva naphakathi kwemilenze yakho. Ukugcina umnyombo ubandakanyekile, uqhubekisele phambili ngamandla i-kettlebell phambili ngokufaka izinkalo zakho phambili nokuthola izingqinamba zakho.

C. Vumela i-kettlebell ukuthi ifinyelele ukuphakama kwesifuba, bese usebenzisa umfutho ukuyiyeka iwe bese ujikela emuva phakathi kwemilenze. Phinda ukuhambisa ukusuka ekuqaleni kuye ekugcineni ngokunyakaza oketshezi.

Qhubeka imizuzwana engu-30.

I-Truster

A. Yima ngezinyawo ububanzi be-hip ngaphandle kokubamba i-kettlebell endaweni eyakhiwe (eduze kwe-sternum) ngesandla sokudla.

B. Hofuza bese ubamba umgogodla, uncike okhalweni namadolo aguqe ukuze wehlele ku-squat. Misa isikhashana lapho amathanga ehambelana phansi.

C. Cindezela phakathi nonyawo ukuze ume, usebenzisa umfutho ukuze ucindezele ngesikhathi esisodwa insimbi phezulu ngesandla sokudla.

D. Yehlisa kancane insimbi ukuze ibuyele endaweni yokuqala.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Umdwebo 8

A. Yima ngezinyawo ebanzi kunobubanzi be-hip, ne-kettlebell phansi phakathi kwezinyawo. Yehlisa ikota squat, ugcine umgogodla uqonde ngokwemvelo, isifuba siphakanyisiwe, amahlombe emuva, nentamo ayithathi hlangothi. Finyelela phansi ubambe isibambo se-kettlebell ngesandla sokudla.

B. Swayipha ngobumnene ikettlebell uyibuyisele phakathi kwemilenze bese ufinyelela esandleni sobunxele uzungeze ngemuva kwethanga lesokunxele ukuze udlulisele insimbi esandleni sobunxele.

C. Kokelezela i-kettlebell phambili uzungeze ngaphandle komlenze wesokunxele. Njengoba umgogodla ubandakanyekile, ngokushesha phonsa okhalo phambili ukuze ume, ushwiba i-kettlebell iye phezulu esifubeni ngesandla sobunxele.

D. Vumela i-kettlebell iwele phansi phakathi kwemilenze, ifinyelele isandla sokudla ngasemuva kwethanga langakwesokudla ukudlulisela i-kettlebell ngakwesokunene.

E. Zungelezela insimbi phambili phambili ngaphandle komlenze wangakwesokudla bese uphonsa okhalweni phambili ukuze ume, ushwiba iketela kuze kube ukuphakama kwesifuba ngesandla sokudla. Vumela insimbi iwe phakathi kwemilenze ukuze uqedele iphethini ye-figure-8. Qala impendulo elandelayo ngaphandle kokumisa isikhashana.

Qhubeka imizuzwana engu-30.

I-Kettlebell High-Pull Snatch

A. Qala ngezinyawo ezibanzi kancane kunobubanzi be-hip-width kanye ne-kettlebell phansi phakathi kwezinyawo. Yehlisa ikota squat ukuze ubambe isibambo sensimbi ngesandla sokudla.

B. Kokunyakaza okukodwa koketshezi, qhuma ngezithende bese uphonsa okhalweni phambili ukuze udonse insimbi iye esifubeni. Bese uphushela insimbi phezulu phezulu ukuze ingalo yesokudla yelulwe ngqo phezu kwehlombe, intende ibheke phambili, futhi ikettlebell ihlale engalweni.

C. Buyisela emuva ukunyakaza ukuze ubuyele endaweni yokuqala.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Abahlanzekile Abafile

A. Yima ngezinyawo ezibanzi kancane kunobubanzi be-hip ngokuhlukana ngekettlebell phansi phakathi kwezinyawo. Hola ezinqulwini futhi ugoqe amadolo ukuze ubambe isibambo se-kettlebell ngezandla zombili.

B. Ngenkathi ugcina umgogodla ongathathi hlangothi, phakamisa i-kettlebell ibheke phezulu ngokufaka izinkalo zakho phambili bese udweba izindololwane phezulu, ugcine i-kettlebell iseduze nomzimba.Lapho i-kettlebell iba nesisindo, thumela izindololwane masinyane ungene ezinhlangothini bese uvumela izandla zishelele phansi ukuze zibambe ezansi esibambeni, zingene endaweni eshisiwe ne-kettlebell ngqo phambi kwesifuba.

C. Hlehlisa ukunyakaza ukuze wehlise i-kettlebell uyibuyisele phansi ukuze uye phezulu nje ngenhla kwephansi.

Yenza izikhathi ezingu-10; Shintsha izinhlangothi; phinda.

Cindezela Cindezela ukuze Uhlehlise Lunge

A. Yima ngezinyawo zihlukaniswe ububanzi behlombe, ubambe i-kettlebell esandleni sokunene endaweni eshisiwe (eduze kwe-sternum yakho).

B. Yehla uye kwikota yesikwele, bese welula ngokushesha izinkalo namadolo, usebenzisa umfutho ukucindezela i-kettlebell ngaphezulu, ngengalo yangakwesokudla yelulwe ngokuphelele ngqo ehlombe langakwesokudla.

C. Ukugcina umnyombo ubandakanyekile, buyela emuva ngonyawo lwesokudla ungene emgodleni ophindayo, uthinta idolo langemuva phansi futhi ugcine idolo langaphambili ligobile ngqo phezu kweqakala lesobunxele.

D. Phusha unyawo olungemuva bese ucindezela phakathi nonyawo lonyawo lwangaphambili ukuze ubuyele ekumeni, ugcine isisindo sigeqekile sonke isikhathi. Phinda ngakolunye uhlangothi ukuphindaphinda okungu-1.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Ukuhlanzeka Okushonile ku-Goblet Squat

A. Yima ngezinyawo ezibanzi kancane kunobubanzi be-hip ngokuhlukana ngekettlebell phansi phakathi kwezinyawo. Hola ezinqulwini futhi ugoqe amadolo ukuze ubambe isibambo se-kettlebell ngezandla zombili.

B. Ngenkathi ugcina umgogodla ongathathi hlangothi, phakamisa i-kettlebell ibheke phezulu ngokufaka izinkalo zakho phambili bese udweba izindololwane phezulu, ugcine i-kettlebell iseduze nomzimba. Lapho i-kettlebell iba nesisindo, thumela izindololwane masinyane ungene ezinhlangothini bese uvumela izandla zishelele phansi ukuze zibambe ezansi esibambeni, zingene endaweni eshisiwe ne-kettlebell ngqo phambi kwesifuba.

C. Ngehla masinyane ungene esigqokweni sedoti, ume isikhashana lapho amathanga ehambelana phansi. Cindezela maphakathi nonyawo ukuma, bese uhlehla uhlanzekile ukwehlisa i-kettlebell phakathi kwezinyawo ukubuyela endaweni yokuqala, ngokushaya insimbi phansi kancane ngaphambi kokuqala ukuphinda okulandelayo.

Yenza izikhathi ezingu-10.

Buyekeza kwe-