Ukuzivocavoca kweKettlebell Kwabesifazane Abakhulelwe Abaphephile Ezinganeni

-Delile

• I-Goblet Squat
• I-Deadlift
• Umugqa Ogobile
• I-Kettlebell Swings
• Isandiso seTriceps
• I-lateral Lunge
• Halo
• Kushintshwe iWindmill
• Curl ukuze Ucindezele
• Buyekeza kwe-

Ufuna ukulungiselela umzimba wakho ngebanga elide elingumama? Kungani ungajikijeli ucezu lwemishini yokuzilolonga efana kakhulu nengane: i-kettlebell. Ngokuphikisana nalokho abanye abantu abangase bakucabange, kuphephe ngokuphelele ukuphakamisa izinsimbi ngenkathi ukhulelwe, inqobo nje uma ungasile kakhulu. (Nakhu konke odinga ukukwazi ngokusebenza okuphephile kokukhulelwa.)

Mane ulalele umzimba wakho futhi ukhumbule ukuthi lesi akusona isikhathi sokuzama ukwenza i-PR noma yini noma ukuphokophela i-abs enamaphakethe ayisithupha, kusho u-Amanda Butler, umqeqeshi e-The Fhitting Room, isitudiyo se-HIIT eNew York City. Lokhu kuzivocavoca kwe-kettlebell okunamandla kuzosiza ukugcina umzimba wakho uqinile. Ukunyakaza okuqoqa amaqembu emisipha eminingi nokugcina ukuhlangana komzimba wakho kugcwele-ukuze ube ngcono kakhulu ekujaheni ingane yakho lapho ekugcineni ingakhasa. (Ufuna ukweqa izisindo? Akukho ukukhathazeka-U-Butler uphinde abe nokujima kwesisindo somzimba komama abakhulelwe.)

Isebenza kanjani: UButler ukhombisa ukuhamba ngakunye kuvidiyo engenhla. Yenza umsebenzi ngamunye imizuzwana engama-30, bese uphumula imizuzwana engama-30 ngaphambi kokudlulela kokulandelayo (kodwa thatha isikhathi esithe xaxa sokuphumula uma kudingeka). Qala ngesethi eyodwa ephelele bese usebenza ngendlela yakho kuze kube amasethi amabili noma amathathu, kuya ngezinga lakho lokuqina.

I-Goblet Squat

A. Izinyawo ezimile zibanzi kancane kunobubanzi be-hip ngokuhlukana, ubambe i-kettlebell emaceleni phambi kwesifuba, izandla ezisonge insimbi.

B. Thumela ama-hips emuva bese ugoba amadolo ukuze wehlele ku-squat, ugcine umhlane uphansi.

C. Cindezela maphakathi nonyawo ukuma bese ubuyela endaweni yokuqala.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30.

I-Deadlift

A. Yima ngezinyawo zibanzi kancanyana kune-hip-wide apart, ubambe i-kettlebell ngesibambo phambi kwezinqulu.

B. Thumela ama-hips emuva ukuze ancike phambili futhi agobise amadolo kancane ukuze wehlise i-kettlebell phakathi kwezinyawo.

C. Thepha insimbi phansi (uma kungenzeka), bese ucindezela izinqe ukuya phambili ukuze ubuyele endaweni yokuqala, ugcine ingemuva eliphansi kukho konke ukunyakaza.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30.

Umugqa Ogobile

A. Qala endaweni ejulile ye-lunge * ngomlenze wesobunxele ngaphambili, ubambe i-kettlebell ngesibambo ngesandla sokudla. Jikela phambili ngengemuva eliyisicaba ukuze ubeke indololwane yesokunxele edolweni lesokunxele, kanye nekettlebell engezansi eduze kweqakala langakwesokudla ukuze uqale.

B. I-kettlebell yomugqa ifika ezingeni lesifuba, igcina ingemuva liyisicaba kanye nesisindo sisabalaliswe ngokulinganayo phakathi kwezinyawo zombili.

C. Yehlisa kancane i-kettlebell ubuyele endaweni yokuqala.

* Ungakuthola kulula ukulinganisela ngezinyawo zakho ngokubanzi esikhundleni sokuboshelwa ngokuqinile endaweni emincane kakhulu.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30. Phinda ngakolunye uhlangothi.

I-Kettlebell Swings

A. Yima ngezinyawo ubanzi kancane kunobubanzi be-hip ngaphandle kwe-kettlebell phansi cishe ngonyawo phambi kwezinyawo. Gxila ezinqulwini ukuze ugobe futhi ubambe i-kettlebell ngesibambo ukuze uqale.

B. Swayiphela i-kettlebell emuva phakathi kwezinqulu, bese uyivumela ukuthi ijike iye phambili.

C. Shayela okhalo phambili bese uphakamisa isifuba, uswayipha i-kettlebell iye phezulu ezingeni lesifuba.

D. Vumela i-kettlebell ukuthi ibuyele emuva phansi, * iguqule ukunyakaza ukuze ibuyele emuva phakathi kwemilenze.

*Kungase kudingeke ukuthi uthambise izindololwane zakho ukuze uzivumele ziphumule ngaphandle kwesisu sakho ngenkathi ushwiba.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30.

Isandiso seTriceps

A. Yima ngezinyawo ububanzi bokubheka okhalweni, ukudiyazela ngakho unyawo olulodwa lungaphambili kubhalansi. * Bamba i-kettlebell ngensimbi ezandleni zombili ngaphezulu.

B. Yehlisa insimbi ngemuva kwekhanda, izindololwane zikhombe ophahleni.

C. Cindezela ama-triceps ukuze ubuyele endaweni yokuqala.

*Ukunyakazisa ukuma kwakho kusiza ngokulinganisela futhi kubeka umthwalo omncane emisipha yakho eyinhloko.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30.

I-lateral Lunge

A. Yima ngezinyawo ndawonye, ​​uphethe i-kettlebell ngasensimbi ngokuvundlile ngaphambi kwesifuba.

B. Thatha igxathu elikhulu uye kwesokudla ngonyawo lwesokudla. Yehla ungene emgodini we-lateral, uthumele okhalweni emuva futhi ugoba umlenze wangakwesokudla, kepha ugcine umlenze wesobunxele uqondile (kepha ungakhiyiwe).

C. Phusha unyawo lwesokudla ukuze ubuyele endaweni yokuqala, bese uphinda ngakolunye uhlangothi.

Phinda, izinhlangothi eziguqukayo imizuzwana engama-30. Phumula imizuzwana engama-30.

Halo

A. Yima ngezinyawo ububanzi be-hip, ubambe i-kettlebell ngezimpondo phambi kwenkinobho yesisu.

B. Phakamisa indololwane yesokunxele bese uyizungeza i-kettlebell uzungeze ikhanda uye kwesokudla, bese ngemuva kwekhanda, bese uzungeza uhlangothi lwesobunxele bese ubuyela endaweni yokuqala.

C. Phinda ngakolunye uhlangothi, udlula i-kettlebell ngakwesobunxele kuqala.

Phinda, ukhombise izinkomba zemizuzwana engama-30. Phumula imizuzwana engama-30.

Kushintshwe iWindmill

A. Yima ngezinyawo endaweni ebanzi, ingalo yangakwesobunxele ifinyelela ngqo phezulu, ama-biceps eduze kwendlebe. Esandleni sokudla, bamba i-kettlebell ngesibambo ngaphambi kwenqulu yangakwesokudla. Gcina izinzwane zesokunxele zikhombe phambili futhi ujike izinzwane zesokudla uzibeke eceleni ukuze uqale.

B. Ngemilenze eqondile, i-kettlebell ephansi ngomlenze wesokudla ubheke phansi (uhamba kuphela lapho ukhululekile). Ingalo yangakwesobunxele isalokhu ifinyelela ophahleni.

C. Buyisela emuva ukunyakaza ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30. Phinda ngakolunye uhlangothi.

Curl ukuze Ucindezele

A. Yima izinyawo zihlukene ngobubanzi be-hip, ubambe i-kettlebell ngezimpondo phambi kwezinqulu.

B. I-curl bell iya emahlombe, bese ucindezela ngaphezulu, welula izingalo ngqo emahlombe.

C. Kancane kancane buyisela emuva ukunyakaza ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30.

Buyekeza kwe-