I-Advanced Kettlebell Exercises ye-Cardio Namandla

1 - Hlanza, Push futhi Cindezela

Ukuhlanzeka, ukucindezela nokucindezela kuyisenzo sokuhlanganisa ukuhlanganisa umzimba owenza isisekelo sokuqeqeshwa kwe-kettlebell: Ihlanzekile ne- push-press . Lokhu kusebenza okunamandla kusebenza umzimba ophansi kanye nomgogodla, osebenza kanzima ukugcina umzimba wakho uzinzile kulo lonke ukuhamba. Amahlombe nezikhali zithola umsebenzi omkhulu, okwenzayo

1. Bamba i-kettlebell ephakathi nesisindayo ngakwesokunene, izinyawo ze-hip-width ngaphandle, ngombono oqondile.
2. Ngaphansi kwe-squat ene-torso eqondile futhi i-abs iboshwe.
3. Yenza izinyathelo lapho ufika, udonsa i-kettlebell ngqo phezulu.
4. Phendulela phansi ugobe njengoba udonsa i-kettlebell up, usibambe ekuphakameni kwehlombe.
5. Yenza isisindo se-kettlebell kanye nokunyakaza ngokugxila kancane, ukugcina isikhonkwane singathathi hlangothi.
6. Esikhundleni sakho se-squat futhi ngesisindo ezingeni lehlombe, phonsa izinyathelo ukuze usize ususe isisindo phezu kwekhanda.
7. Yehlisa isisindo bese uphinda u-8-16 kabusha ngaphambi kokushintsha izinhlangothi.

2 - Kamuva Kettlebell Swing

Le-latal kettlebell swing yindlela enhle kakhulu yokwengeza ukuqina kwe-kettlebell swing. Ukuqapha : Lokhu kuyisenzo esiphuthumayo, ngakho qiniseka ukuthi uthola imfundo oyedwa kanye / noma ubuyekeze izinto eziyisisekelo zokuqeqeshwa kwe-kettlebell nokuthi ungaqala kanjani ngokuqeqeshwa kwe-kettlebell ngaphambi kokuzama lokhu noma noma yikuphi ukuvivinya umzimba we-kettlebell. Ungazama futhi lokhu ngaphandle kwesisindo noma ngokulula kakhulu ukusebenzisa ifomu lakho.

1. Bamba i-kettlebell ezandleni zombili ngemilenze ye-hip-width ngaphandle. Hlanganisa izimbambo ezimbalwa zengalo ukuze uthole ukuzizwa kwesisindo nokuhamba.
2. Qala ukuvivinya umzimba ngokungena ngakwesobunxele ube yi-squat, uguqula isisindo phakathi kwemilenze (izingalo kufanele zithinte iziteni zangaphakathi).
3. Ngaphansi kwesigxina shintsha isisindo sakho futhi uphakamise ezinkalweni ukuze ulethe isisindo kuze kube sezingeni lehlombe njengoba uhamba unyawo olungakwesokudla ngakwesokunxele.
4. Hamba ngakwesobunxele futhi njengoba ugijima, uguqula isisindo phakathi kwemilenze.
5. Phonsa ezinqeni njengoba ufika, uhamba unyawo olufanele futhi unyakaze isisindo kuze kube phezulu phezu kwekhanda (noma ukulinganisa izinga, uma likhululekile kakhulu).
6. Letha isisindo phansi bese uthatha izikwele zangasese kanye ne-kettlebell iziphendulela ngakwesokudla inani eliphelele lama-8.
7. Iphepha elilodwa lihlanganisa: Isinyathelo, isikhala soguja kanye nokuhlaselwa phansi, hamba ndawonye ups up to the amahlombe, isinyathelo, squat and downswing, hamba ndawonye upswing kuze phezu kwekhanda.

I-3 - Kettlebell Throw

Ngokufana ne-kettlebell swing, ukuphonswa kuyisisindo somzimba esiphelele esivivinya amandla akho, amandla nokukhuthazela kwe-cardio. Le nguqulo yinto enhle yokuqala ama-kettlebellers ngoba ubamba insimbi ngakwesinye kwesiphathi (noma 'ezimpondweni'). Lokhu kukunika amandla okulawula isisindo futhi kungenza kube lula ukuhambisa ukunyakaza.

1. Bamba i-kettlebell ephakathi nesisindo ohlangothini olulodwa lwesibambo (noma 'ezimpondweni').
2. I-squat futhi uguqula isisindo phakathi kwamadolo, ugcine i-abs ibambe futhi iqondiswe emuva.
3. Shift isisindo emuva ezithende zakho bese uphonsa phezulu, usebenzisa amandla emzimbeni wakho ophansi ukusiza ukuguqula isisindo phezu kwekhanda.
4. Misa okwesikhashana phezulu, ubheka phezulu kwesisindo.
5. Vumela isisindo sifinyelele emuva, sigcine ukulawula ukuhamba.
6. Phinda amaqoqo 1-3 we-12-16 reps.

4 - Kettlebell Single Arm Overhead Ukuguquka

Ukuguquka okuphezulu kunguqulo ephakeme kakhulu ye-swing eyodwa, enezinselelo, ezinamandla, ezihlose izintambo, ugqozi, namathanga kanye nehlombe kanye nengalo. Ungase ufune ukukhetha isisindo esikhanyayo salokhu kuthutha futhi wenze umkhuba ombalwa wokuzikhandla ngaphambi kokuthatha isisindo yonke indlela. Qinisekisa ukuthi ubambe isandla sakho ukuze ugcine i-kettlebell iqondile phezulu.

1. Ukubamba i-kettlebell elula-ephakathi ngakwesokunene, u-squat bese uguqula isisindo phakathi kwamadolo.
2. Gcina i-abs iboshwe futhi iqondiswe emuva emuva.
3. Hlulela phambili emaceleni, usebenzisa amandla emzimbeni wakho ophansi ukuze uphendule phezulu i-kettlebell phezulu, ugcine ingalo ngqo.
4. Ngaphezulu kokunyakaza, ingalo kufanele ihambisane ngqo ne-kettlebell ngqo phezu kwehlombe, isibindi esiqinile futhi esinamandla.
5. Sula isisindo emuva phansi, usebenzisa ingalo yakho ukulawula ukuphakama nokuphindaphinda ama-1-3 we-8-16 reps ngaphambi kokushintsha izinhlangothi.

5 - Kettlebell Side Step With Single Arm Swing Curl

Lena enye yezintandokazi zami zokuthandwa ze-kettlebell ngoba iyashintsha, iluhlaza futhi ihlose umzimba ophansi kanye ne-biceps. I-biceps curl izothatha inselelo enkulu ebusweni bakho nangamandla akho esibukhali njengoba usebenzela ukugcina i-kettlebell iqondile futhi izinzile. Ungase ufune ukwenza lokhu kuthutha ngesisindo sokukhanya ukuze uhambe kahle.

1. Bamba i-kettlebell ephakathi ngakwesokudla ngakwesokunene sakho.
2. Hamba ngakwesokudla bese ungena e-squat, uguqula isisindo phakathi kwamadolo.
3. Yenza izinyawo zibuyele ndawonye njengoba ubeka phambili, uguqula isisindo sibe yi-biceps curl.
4. Ekupheleni kokunyakaza, phansi kwe-kettlebell kufanele ikhonjiswe phezulu nesandla esiqinile futhi siqondile.
5. Phinda u-8-6 ubuyekeze ngaphambi kokushintsha izinhlangothi, ugcwalise amasethi angu-1-3.

6 - Kettlebell Squat noRack

Lokhu kusebenza akuyona nje kuphela okuhle kakhulu kwezingqimba, izintambo, amathanga kanye ne-biceps, futhi kuyisivivinyo esikhulu se-cardio. Qala nge-lightweight ukuze uthole ifomu lakho phansi ngaphambi kokuthuthela esisindo esinzima.

1. Hamba esiteji noma epulatifomu ophethe i-kettlebell (noma i-dumbbell) ngakwesokudla ngakwesokudla (okuyi-elbow egobile, isisindo phambi kwehlombe nesandla esibukhali).
2. I-Squat ukuya kwesokudla esiteji njengoba ujikeleza ingalo, uyilula futhi uthathe isisindo phansi.
3. Sebenzisa amandla emilenze yakho nezinkalo ukuze uphinde ubuyele esitebhisini njengoba ubuyisa isisindo emuva esimweni sokugqoka.
4. Gxila ekusebenziseni umzimba wakho ophansi amandla ngokuhamba, hhayi nje izingalo zakho.
5. Phinda amaqoqo angu-1-3 we-10-16 reps ohlangothini ngalunye.