I-Master This Move: I-Kettlebell Windmill

-Delile

• Buyekeza kwe-

Ngabe usuyazi kahle iTurkey Get-Up (amaphuzu wokuzama nayo!)? Ngenselelo ye- # MasterThisMove yaleli sonto, sishaya izinsimbi zamakettle futhi. Kungani? Kokukodwa, hlola ukuthi Kungani amaKettlebells Eyinkosi Ngokushisa Amakholori. Futhi, lokhu kuhamba kwe-kettlebell, I-Kettlebell Windmill, kuyesabisa, kepha sithole ukuthi empeleni kumnandi-nokuphonsela inselelo ngokwanele ukuthi kungakufaka "endaweni," njengalapho uzama ukuthola ubuciko bokudansa obukhohlisayo.

I-Kettlebell Windmill ukunyakaza komzimba okuphelele okusebenza ngokungathi sína okuyisisekelo-okuyizibopho zakho, ngoba ucija okhalweni lwakho ngenkathi unyakaza, kusho umqeqeshi womuntu waseNew York City uNick Rodocoy. Uzophinde ushaye imilenze yakho (ikakhulukazi lawo ma-hamstrings!), Ama-glutes, ama-hips, amahlombe, nama-triceps.

Kunezinguqulo ezintathu ezihlukene ze-Kettlebell Windmill: I-Windmill Ephezulu, I-Low Windmill kanye ne-High Low Windmill-inzima kunazo zonke ezintathu. Sizokukhombisa ukuthi ungazazi kanjani zombili lezi zinto. Kepha, "Qala nge-windmill ephansi bese uqhubekela phambili uye phezulu uphinde uye phezulu," kusho uRodocoy. Futhi njengoba lokhu kungukuhamba okunenselele okunezingxenye eziningi ezihambayo, qala usebenzise isisindo somzimba wakho nje futhi uqiniseke ukuthi uzizwa ukhululekile ngokunyakaza ngaphambi kokuthatha i-kettlebell.

Kuhlale kuhlakaniphile ukwenza ukuzifudumeza okunamandla ngaphambi kokujima kwakho, kodwa kubaluleke kakhulu ngaphambi kwalokhu kuhamba. (Funda Ukuzifudumeza Okungcono Kunanoma yiluphi Uhlobo Lokuzivocavoca.) "Kubalulekile ukwelula izinkalo futhi uzijwayeze ukuhamba phakathi komgogodla ophakathi ngoba lokhu kuyisinyathelo esiyinkimbinkimbi futhi kudinga ukunyakaza okunjalo," kusho uRodocoy. Zama i-windmill elele eceleni idolo lakho lisekelwe phezu kwe-foam roller (ingalo yakho izoshanela phezulu naphezu kwekhanda lakho). “Kuzosiza ukuhlanganisa umhlane omaphakathi ngesikhathi kusimamisa umhlane ongezansi nokwelula nokuvula isifuba namahlombe,” kusho uRodocoy. Ukhiye olinganayo welula noma ukhipha imisipha kanye nama-glutes.

ISIPHEPHILE ESIPHANSI

A Setha i-kettlebell emhlabathini phambi kwakho phakathi kwemilenze yakho. Yima nezinyawo ezivuleke kancane kunezinqulu, izinzwane zesokunxele ziphenduke kancane futhi izinzwane zesokudla ziphendukele kwesokudla, amadolo agobe kancane.

B Nweba ingalo yesokudla ophahleni, ugcine isihlakala siqondile.

C Bamba i-abs futhi ufinyelele isandla sobunxele ukuya ngaphakathi kwethanga lesobunxele, ubheke phezulu esandleni sakho sokudla.

UD Hinge okhalweni, wehlise isifuba nokugoba idolo langakwesokunxele njengoba ingalo yangakwesobunxele ishibilika phansi ukuze ibambe isibambo se-kettlebell, yelule ingalo yangakwesokudla kulayini phezu kwehlombe.

E Cindezela ubuyisele phezulu, ubambe insimbi intende ibheke ngaphandle, ukuze ubuyele ekumeni. Phinda.

I-WINDMILL EPHAKAMILE

A Yima ngezinyawo zibanzi kancanyana kunezinqe, izinzwane ezingakwesobunxele zivele zincane futhi izinzwani ezingakwesokudla ziphendukele kwesokudla, amadolo agobe kancane.

B Nweba ingalo yangakwesokudla, ubambe insimbi ngesibambo esinesisindo esingemuva kwesihlakala sakho, uye ophahleni.

C Hlanganisa i-abs bese ufinyelela isandla sobunxele ngaphakathi kwethanga lesobunxele, ubheke phezulu ngakwesokunene sakho.

UD Hinge okhalweni, wehlise isifuba nokugoba idolo langakwesobunxele ukuthinta phansi ngezandla zomunwe wesobunxele, welula ingalo yangakwesokudla ngomugqa phezu kwehlombe.

E Cindezela okuthi buyisela phezulu ukuze ubuyele ekumeni futhi uphinde.

Uma uzwa sengathi ukubethele kokubili ukunyakaza ngenhla, kubeke ndawonye-ubambe i-kettlebell esandleni ngasinye-ukuthola umqophi osebenza kakhulu.

I-WINDMILL EPHANSI EPHEZULU

A Setha i-kettlebell emhlabathini phambi kwakho phakathi kwemilenze yakho. Yima nezinyawo ezivuleke kancane kunezinqulu, izinzwane zesokunxele ziphenduke kancane futhi izinzwane zesokudla ziphendukele kwesokudla, amadolo agobe kancane. Bamba enye i-kettlebell yesisindo esifanayo esandleni sakho sokudla, nesisindo sensimbi ngemuva kwesihlakala.

B Nweba ingalo yesokudla ophahleni, ugcine isihlakala siqondile.

C Hlanganisa i-abs bese ufinyelela isandla sobunxele ngaphakathi kwethanga lesobunxele, ubheke phezulu ngakwesokunene sakho.

UD Hinge okhalweni, wehlise isifuba nokugoba idolo langakwesokunxele njengoba ingalo yangakwesobunxele ishibilika phansi ukuze ibambe isibambo se-kettlebell, yelule ingalo yangakwesokudla kulayini phezu kwehlombe.

E Cindezela emuva, ubambe insimbi ngesandla esibheke ngaphandle, ukuze ubuyele ekumeni. Phinda.

Zama ukwenza amasethi angu-3-4 wokuphindaphinda okungu-3-5 kwanoma yikuphi ukuhluka ohlangothini ngalunye kanye noma kabili ngeviki. Uthanda i-kettlebell? Faka lokhu kuzivivinya kwe-Fat-Burning Kettlebell Workout okungu-20-Minute enkambisweni yakho kuleli sonto futhi. Sazise ukuthi yimiphi iminyakazo ofuna ukuyenza kahle ngokulandelayo ngokumaka u-@SHAPE_Magazine futhi usebenzise i-hashtag ethi #MasterThisMove.

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