I-Shape Studio: I-Kettlebell Circuit Workout Yokukhulisa Impilo Yakho Yezocansi

-Delile

• I-Kettlebell Circuit 1: Amandla
• Umshini Wokugoba Isifuba Ongenalutho
• Cindezela-Ukuma-Half-Kneeling
• Umugqa Owodwa Wokufa Komlenze
• I-Kettlebell Circuit 2: Isimo
• Hlanza ku-Goblet Squat
• I-lateral Lunge ibhalansi
• Ingalo eyodwa ye-Kettlebell Push-Up
• Buyekeza kwe-

Umbono wokuthi ukuzilolonga kungathuthukisa impilo yakho engokomzimba nengokwengqondo akuyona into entsha, kodwa ucwaningo lwakamuva lubonisa ukuthi ukujuluka kwakho kungase kukwenze ufune ukwehla ebhizinisini.

"Ukuzivocavoca umzimba kungadlala indima enkulu ekuthuthukiseni isimo somzimba sowesifazane nokuzethemba, okuthinta ukuzethemba kwabantu besifazane kanye nesifiso sabo," kusho uCindy Meston, Ph.D., uprofesa wezengqondo e-University of Texas e-Austin. “Kungakhuphula futhi nomsebenzi wesistimu yezinzwa ezwelayo, ekhuphuka ngesikhathi sempi noma indiza. Futhi siyazi kusuka ezifundweni eziningi elebhu yami ukuthi lokhu kusebenze kusiza ukuvusa ucansi kwabesifazane. ” Ucwaningo lukaMeston lubonise ukuthi abesifazane abenza umshini wokunyathelisa wemizuzu engu-20 ngejubane elilinganiselwe babhekana nokuvuselelwa okuvuselelekile ngemuva kokuzivocavoca. (Lokhu bekuyiqiniso ngisho nakwalabo abathathe imishanguzo yokucindezela, ecindezela isimiso sezinzwa esizwelayo.)

Enye ye-hormone eyinhloko esiza umzimba wakho ukubamba imisipha-okungukuthi i-testosterone-nayo iqhuba isifiso. "Kunobufakazi obungenakuphikiswa bokuthi i-testosterone ithuthukisa i-libido kubantu besifazane, futhi ukuvivinya umzimba ngamandla kukhuphula amazinga e-testosterone okwesikhashana," kusho uRobert LeFavi, Ph.D., uchwepheshe wesayensi yezempilo kanye nomphathi we-University of South Carolina Beaufort. Ucwaningo e-Kennesaw State University eGeorgia lubonise ukukhuphuka okunjalo kwabesifazane ngemva kweseshini ye-CrossFit, futhi ukuqina kuyisihluthulelo. "Idatha ibonakala iseceleni kwe-HIIT noma iphakamisa imithwalo okungenani amaphesenti angama-85 wamandla akho aphezulu," kusho uLeFavi. (Ukwanda kocansi akukona kuphela inzuzo yokuphakamisa izinsimbi.)

Uma ufuna ukujima okukukhipha ngezindlela ezingaphezu kweyodwa, bamba i-kettlebell engamakhilogremu ayi-12 (noma i-dumbbell engamakhilogremu angama-20 kuye kwangama-25) yalesi sifunda se-kettlebell esivela kakhulu Umumo Ilungu leBrain Trust u-Alex Silver-Fagan, Umqeqeshi weNike Master, uthisha weyoga, kanye nomqeqeshi weStrongFirst kettlebell. "Lezi zinyakazo zishaya umzimba wonke, zisebenza umnyombo kuwo wonke, futhi zakha isisekelo sokukhuthazeka kwe-Cardio," kusho uSilver-Fagen. "Kukhona futhi okuthile okujabulisayo ngokusebenzisa i-kettlebell nokudala amandla ngomzimba wakho." Ukwenza i-sweat sesh ngisho ne-steamier, sebenza ngokuhamba nozakwethu. (Futhi yebo, kunezinzuzo zezempilo ongazithola ngokuzivuselela ngemva kokuzivocavoca.)

Isebenza kanjani: Kunemijikelezo emibili ye-kettlebell, eyodwa egxile emandleni futhi ngaphandle kokugxila esimeni. Ingabe ukuhambisa ngakunye kwenombolo ye-reps ekhonjisiwe. Phinda isifunda sokuqala se-kettlebell kathathu ngaphambi kokuthuthela kusifunda esilandelayo. Isifunda sesibili se-kettlebell yi-AMRAP yemizuzu eyi-10 (imijikelezo eminingi ngangokunokwenzeka) yokuzivocavoca isitebhisi. Uzoqala ngokwenza ukuphindaphinda okungu-1 komnyakazo ngamunye. Uma usuqedile ngesekhethi, qala emuva ekuqaleni, kodwa wenze ukuphindaphinda oku-2 komnyakazo ngamunye. Phinda, ukhuphule isibalo sakho sokuphindaphinda ngo-1 isikhathi ngasinye. Yima ngemizuzu eyi-10, noma ngabe wenze kangaki. (Okuhlobene: Le Kettlebell Workout Sculpts * Serious * Imisipha)

Okudingayo: Ikettlebell eyodwa engamakhilogremu ayi-12 noma i-dumbbell engamaphawundi angama-20 kuye kwangama-25

I-Kettlebell Circuit 1: Amandla

Umshini Wokugoba Isifuba Ongenalutho

A. Lala ubheke phansi uvule imilenze. Bamba i-kettlebell ezandleni zombili ngqo ngenhla kwesifuba. Phakamisa amahlombe phansi, uhlanganyele i-abs futhi udonse izimbambo eziphansi phansi.

B. Nweba imilenze, uyiphakamise ibe i-engeli engama-degree angu-45 ukusuka phansi, futhi uyibambe iqonde.

C. Cindezela i-kettlebell ngasesilingini.

D. Yehlisa i-kettlebell kancane esifubeni ukuze ubuyele ekuqaleni, ubambe isikhundla somzimba ongenalutho kulo lonke ukunyakaza.

Yenza kabusha ama-10 kuya ku-12.

Nciphisa phansi: Esikhundleni sokunweba imilenze, qala ngemilenze isendaweni yetafula letafula elibuyela emuva, amadolo agobe nge-engeli engama-degree angama-90. Ngenkathi ucindezela i-kettlebell usiya ophahleni, nweba umlenze wangakwesokudla uphume, ukhahlela ngesithende, ukuhambisa i-intshi phansi. Yehlisa i-kettlebell kancane esifubeni bese udonsela umlenze wangakwesokudla endaweni yetafula ukuze ubuyele ekuqaleni. Yenza ama-reps ayi-10 kuye kwayi-12, imilenze eshintshanayo.

(Kanye nezimbungulu ezifile, zama lezi zivivinyo zokubulala ukuze uqinise ingqikithi yakho.)

Cindezela-Ukuma-Half-Kneeling

A. Yima ngezinyawo ububanzi bokubheka okhalweni bese ubamba i-kettlebell esandleni sokudla. Phakamisa isandla phezulu ku-sternum ukuze i-kettlebell iphumule ingalo yangakwesokudla endaweni yokubeka ngaphambili. Gcina isihlakala siqondile futhi indololwane ibambeke ngakwesokudla.

B. Nyathela umlenze wesokunxele emuva bese wehlisa idolo kwesokunxele uye phansi. Idolo langakwesokudla kufanele lenze i-engela engu-90 degree.

C. Cindezela ngaphezulu kwekettlebell, ulethe i-bicep eduze kwendlebe. Yehlisa i-kettlebell kancane uye endaweni yokubeka ngaphambili.

D. Cindezela onyaweni lwesokudla bese ukhuphuka uzoma. Hlehlisa ilunge ngomlenze wesobunxele ukuze uqale impinda elandelayo.

Yenza ama-reps ayisithupha kuya kwangu-8 ngomlenze ngamunye.

Umugqa Owodwa Wokufa Komlenze

A. Yima ngezinyawo ububanzi be-hip-wide. Bamba i-kettlebell esandleni sobunxele bese uhambisa isisindo onyaweni lwangakwesokudla.

B. Nweba umlenze wesobunxele emuva kancane, ukhahlela ngesithende sobunxele kuze kube yilapho umlenze wesobunxele ugcwele, uhambelana phansi. Ngesikhathi esifanayo yehlisa i-kettlebell uye phansi kushin kwesokudla.

C. Ubambe lesi sikhundla, gwedla i-kettlebell uye phezulu ezimbanjeni, ugcine i-bicep eduze nohlangothi futhi ulethe indololwane phezulu ubheke ophahleni.

D. Yehlisa i-kettlebell emuva ku-shin, engeza umlenze wesobunxele phansi, bese ume kancane ukubuyela ukuqala.

Yenza izikhathi ezingu-6 kuya kweziyisi-8 ohlangothini ngalunye.

(Uyayithanda imigqa? Zama lezi zinyathelo zokuqinisa emuva kusuka kochwepheshe bokuqina komzimba uHannah Davis.)

I-Kettlebell Circuit 2: Isimo

Hlanza ku-Goblet Squat

A. Yima ngezinyawo zihlukaniswe ububanzi bamahlombe, kukhonjiswe izinzwane kancane. Beka i-kettlebell phakathi kwamakhothamo ezinyawo.

B. Phusha okhalweni emuva, uguqe kancane amadolo, bese ufinyelela phansi nge-kettlebell. Donsela amahlombe emuva naphansi ukuze udale umhlane oyisicaba futhi uqinise ama-glute.

C. Bamba isibambo se-kettlebell ngezandla zombili, ukhalo oluvulekile, namahlombe, udwebe i-kettlebell phezulu esifubeni bese ugoqa izindololwane ukuze uyihlanze ibe sesimweni sokugcwala.

D. Yehla esikweleni, ucindezele izinkalo emuva nasemadolweni phambili. Yima futhi uhlehlise ukunyakaza ukuze wehlisele i-kettlebell phansi ukuze ubuyele ukuqala.

I-lateral Lunge ibhalansi

A. Yima ngezinyawo ububanzi be-hip-wide. Bamba i-kettlebell ngaphambi kwe-sternum, isandla esisodwa ohlangothini ngalunye lwesibambo.

B. Gibela umlenze wesokudla uye ohlangothini lwesokunene, phindela emuva okhalweni, bese ugoba umlenze wangakwesokudla ungene emgodini ngakho umlenze wesobunxele uqondile (kepha awukhiyiwe). Gcina izinzwane zibheke phambili nezinyawo zifana.

C. Phusha umlenze wesokudla ukuze ume ulinganise kwesokunxele, ulethe idolo elingakwesokudla esifubeni. Yima isikhashana kulesi sikhundla.

D. Hambisa unyawo lwakwesokudla eceleni kwesobunxele ukuze ubuyele ekuqaleni, bese ngakwesokunxele.

(I-BTW, amaphaphu angemuva angenza izimanga ku-glute yakho.)

Ingalo eyodwa ye-Kettlebell Push-Up

A. Beka i-kettlebell ohlangothini lwayo bese uqala endaweni yepulangwe enezinyawo ezibanzi kancane kune-hips-width ngokuhlukana. Beka isandla sokudla phezu kwekettlebell nesandla sobunxele phansi. Qiniseka ukuthi izandla zingaphansi ngqo kwamahlombe.

B. Cindezela izindololwane ngaphandle ukuze izingalo zenze i-engeli engu-45 degree emzimbeni. Yehlisa kancane kancane umzimba, bese ume amayintshi angu-3 ngaphezu kwesitezi, ugcine umgogodla ubambene. Qiniseka ukuthi umzimba wakhe umugqa oqondile kusuka ekhanda kuye ezinzwaneni.

C. Phusha kude phansi ukuze ubuyele ekuqaleni.

D. Hamba izandla uye kwesokudla ukuze isandla sobunxele sibe ku-kettlebell, bese uphinda ohlangothini lwesobunxele.

Kala phansi:Esikhundleni sokuqala endaweni yepulangwe, qala endaweni eguquliwe yamapulangwe ngamadolo abekwe abanzi kancanyana kunalezi ezinqulwini ububanzi phansi.

(Uma uzama ukubethelela i-push-up, sebenzisa indlela yakho kulezi zinyathelo ezine.)

Buyekeza kwe-