Kettlebell Cardio kanye Namandla Total umzimba umzimba

1 - Turkish Get Up

Ukutholwa kweTurkey kungenye yezivivinyo ze-kettlebell ezingavamile, kodwa zihle kakhulu kuwo wonke umzimba. Ngokubamba isisindo phezu kwekhanda kulo lonke ukuhamba, uhlanganyela cishe yonke imisipha yomzimba - imilenze, ingqikithi, nezingalo - ngenkathi ukwakha amandla, ukukhuthazela nokuhlanganisa. Lokhu futhi kuyisenzo esihle sokusebenza, kukuthatha ekuqamba amanga ekumi futhi uhlanganisa zonke izingxenye zomzimba wakho. Lokhu kuhamba kudinga ukuhlushwa nokuhlanganiswa, ngakho-ke uthathe isikhathi sakho ukuhamba ngesinyathelo ngasinye sokuhamba futhi uzame ngaphandle kwesisindo uze ukhululeke. Ngaleso sikhathi, engeza ijubane elikhulu kuze kube yilapho ukunyakaza kungoketshezi.

1. Lala phansi ubambe i-kettlebell ephakathi ngakwesokunene, ingalo ivuliwe ngqo phezu kwehlombe ne-elbow likhiyiwe.
2. Ukugcina ingalo ivuliwe futhi ibuka phezulu esisisindo, vuka phezulu ehlangothini lesobunxele njengoba ugoqa idolo elifanele.
3. Qhubeka uphakamisela phezulu ngakwesokunxele ngenkathi uwela unyawo lwesokunxele ngaphansi komlenze wesokudla.
4. Push kuze kube yilapho uphumule emgqeni wesobunxele nangesinyawo sokunene, ingalo isalula ngokuqondile phezulu kwehlombe.
5. Qhubeka kuze kube yindawo omile, enekhanda elingaphezulu.
6. Yehlisa emuva ngendlela efanayo, ingalo yande, uze ulale phansi phansi bese uphinda izikhathi ezingu-8-10 ngaphambi kokushintsha izinhlangothi.

2 - Kettlebell Umfanekiso 8

Umdwebo we-kettlebell 8 uwukuzivocavoca okukhulu ekusebenzeni umgogodla, ikakhulukazi izibopho, kanye nokulinganisela nokuxhumanisa. Umqondo ukuhambisa isisindo ekuhambeni kwesibalo esingu-8 nxazonke zomlenze, ukushintshanisa isisindo kusuka esandleni ngesandla. Thatha isikhathi sakho ngalokhu kuthutha futhi usebenzise kancane kancane ukuze ugweme ukwehlisa isisindo. Gxila ekushayeleni ama-oblique njengoba ujikeleza ukusuka kolunye uhlangothi.

1. Qala ukubamba i-kettlebell ephakathi-esindayo ngakwesokunene ngezinyawo ze-hip-width ngaphandle.
2. Ngaphansi kwe-squat bese uletha isisindo phakathi kwemilenze, ubambe phezu kwesibambo ngesandla sokunxele ngemuva komlenze wesobunxele.
3. Yungeza isisindo nxazonke, uphinde uyilethe emkhatsini wemilenze bese uyibamba ngakwesokunene ngemuva komlenze wesokudla.
4. Qhubeka ukuhambisa isisindo ku-figure 8, ukushintshanisa kusuka esandleni ngesandla, kuma-1-3 amasethi we-8-16 reps.

3 - i-Russian Twist

I-twist yaseRussia iyindlela enhle yokusebenza umgogodla ngokujikeleza okunamandla, ukusebenza ama-obliques kanye nemisipha encane engaphakathi nomzimba ophezulu ohilelekile ekujikelezeni. Qaphela ngalokhu ukunyakaza futhi ugcine ukujikeleza okuncane nokulawulwa uma uqala ukuqala. Uma unenkinga emuva, ungase uthande ukweqa lo msebenzi.

Ungenza futhi lokhu kuthutha ebhodini lokuzivocavoca.

• Hamba ngezinyawo ihlombe-ububanzi ngaphandle bese ubamba kettlebell ephakathi ngezandla zombili. Ungabamba noma yiliphi uhlangothi lwesisindo (noma 'izimpondo'), okulula, noma isibambo, eseza ukukhula okukhulu.
• Ukugcina izimbongolo zigobile futhi zibe emzimbeni, zenze isivumelwano se-abs futhi zijikeleze i-torso ngakwesokudla, zijikeleze kuphela kuze kube yilapho ungakwazi ukugcizelela futhi ungagxila kwi-abs. Gcina umzimba ophansi uzinzile nesikwele esikhwameni.
• Phendulela isifuba ngakwesobunxele, uphinde ugxile ezintweni ezithintekayo.
• Uma ukhululekile futhi ufuna ukuqina okukhulu, zama ukujula isisindo uma ujikeleza, uqhubeke ugxile ekugcineni isikwele esikhwameni kanye ne-abs ekhonjiwe. Ukuzulazula kuyenezela kancane kancane, ngakho sebenzisa isisindo sokukhanya futhi uzame kuphela le nguqulo uma ulungele futhi ulawule isisindo.

4 - Two Arm Swing

I-Kettlebell ukuguquka kuyisimo esihle sokuzivocavoca umzimba wonke, ikakhulukazi umgogodla nomzimba ophansi. Amandla ekujuleni kwakho empeleni avela ezinkalweni zakho (ngokunyakaza kwe-hip-thrust), okwenza lokhu kube ukunyakaza okunamandla okuphoqa umzimba wakho ukuba uzinze njengoba isisindo sigxuma futhi siphakanyisiwe. Uma uqeqesho olusha ku-kettlebell, sebenzisa isisindo esilula kakhulu salolu hlelo ukuze uthole ifomu lakho phansi (isibonelo, 10-15 lbs kubesifazane noma 20-25 lbs amadoda). Uzothola lokho, isisindo esinzima kakhulu, nakakhulu uzobe ujoyina inqwaba ye-hip ukuze ukhulise isisindo - kodwa ungasindisi kakhulu uze uzizwe ukhululekile futhi uvikelekile ekuhambeni.

1. Bamba i-kettlebell ephakathi nesisindo zombili ngezandla ngemilenze ye-hip-width ngaphandle.
2. Qala ngezimpikiswano ezithile zokufudumala ukuze uthole ukuzizwa kwesisindo nokuhamba. Qala ngokuchofoza futhi uthathe isisindo phakathi kwemilenze (izingalo kufanele zithinte iziteni zangaphakathi). Gcina i-torso iqondile futhi i-abs iboshwe.
3. Ngaphansi kwesigxina shintsha isisindo sakho futhi uphakamise ezinqulwini ukuze ulethe isisindo kuze kube sezingeni le-hip.
4. Ngemuva kokuthi wenze izimpukane ezimbalwa, qhubeka uguqula isisindo phezulu kuze kube yilapho ufika ezingeni lehlombe, uhlahlela phansi futhi usebenzise amandla ezinkalweni njalo uma ugoqa isisindo.
5. Phezu kokunyakaza, i-kettlebell kufanele izwe ingenasisindo. Sebenzisa izinyathelo nemilenze yakho ukuhambisa isisindo, kunokuba izingalo zakho.
6. Qhubeka uguqula ama-1-3 amasethi we-8-16 reps.
7. Ngokuqina okungeziwe, futhi uma uzizwa ukhululekile, ungathatha isisindo kuze kube sekhanda.

5 - Okunye okunye okuguqukayo

I-swing ehamba phambili ineza ubukhulu obusha ku-swing amabili wesandla, ukuhlola ibhalansi yakho nokubambisana njengoba ushintsha isisindo kusuka kwesinye isandla kuya kwesinye. Iphuzu elibaluleke kakhulu okumele likhunjulwe ukushintshanisa isisindo phezulu lapho uhamba khona lapho i-kettlebell izwa ingenasisindo. Ukuzama ukushintsha izandla ngaphansi kwe-swing kuyinto emangalisa futhi cishe uzophela uphonsa isisindo. Zenza lokhu kuthutha ngesisindo sokukhanya ukuze uthole ukunyakaza phansi ngaphambi kokuhamba kunzima kakhulu. Kulula ukulahlekelwa ukuphatha kwakho kulokhu.

1. Bamba i-kettlebell ephakathi ngakwesokunene, izinyawo ze-hip-width ngaphandle.
2. Gweba phansi bese uguqula isisindo bese ubuyela emkhatsini wamadolo, ugcine i-torso iqondile futhi i-abs iboshwe.
3. Gxuma izintambo lapho ugibela i-kettlebell kuze kube sezingeni le-shoulder. I-kettlebell kufanele izwe ingenangqondo.
4. Thatha i-kettlebell ngesandla sobunxele futhi, uma ukubopha kwakho kuphephile, vumela uhambe ngesandla sokunene bese uqhubeka nokuguqula ngesandla sobunxele.
5. Qhubeka uguqula futhi uhlukanise isisindo kusuka kwesinye isandla kuya kolunye kumasethi 1-3 we-8-16 reps.

6 - I-Arm Arm Swings

Ukuguquka kwesandla esisodwa se-Kettlebell kusebenza ngendlela efanayo nokuguquka kwezingalo ezimbili kodwa kuyadingeka kakhulu emzimbeni wakho wonke. Njenge-swing ezimbili, uzothatha umgogodla, umzimba ophansi kanye nezikhali usebenzisa amandla ezinqulwini zakho, kodwa uzodinga ukumbamba ngokuqinile ukubamba isisindo ngokuphepha. Uzofuna ukwenza lokhu kuthutha ngesisindo esincane ukuze uthole ifomu lakho phansi futhi ugweme ukulimala (noma ukuphoqa ngeso lengqondo isisindo ekamelweni, okwenzekayo). Qala ngesisindo ongasisingatha kalula futhi kancane kancane usebenze indlela yakho phezulu.

1. Qala ukubamba i-kettlebell elula-ephakathi ngakwesokunene, izinyawo mayelana ne-hip-ibanga elihlukile.
2. Qala ukufudumala okufudumayo ukuze ujwayele ukuhamba, uhlakaze njengoba uthatha isisindo phansi bese ubuyela emkhatsini wemilenze bese ubeka izintambo lapho uvula kancane isisindo cishe ngezinga le-hip. Thatha ingalo engakwesokunxele kuya ohlangothini lwesilinganiso.
3. Uma usukhululekile ngokunyakaza, swing isisindo sokuthwala izinga, uhlale usebenzisa ukunyakaza kwe-hip-thrust ukuze uthole isisindo.
4. Ukuze usebenze emahlombe futhi wengeze ukuhlukahluka, ujikeleze isithupha phansi njengoba ubuyisa isisindo emuva futhi ujikeleze isithupha phezulu njengoba wena swing isisindo ehlombe level.
5. Phezu kokunyakaza, i-kettlebell kufanele izwe ingenasisindo. Sebenzisa izinyathelo nemilenze yakho ukuhambisa isisindo, kunokuba izingalo zakho.
6. Qhubeka uguqula u-8-16 kabusha ngaphambi kokushintsha izinhlangothi.

I-7 - One Arm Pull

Ingalo eyodwa idonsela kakhulu njengombono ohlangene ohlangothini olulodwa ngamandla engeziwe angeziwe. Umqondo uwukusetshenziswa kwezintambo nemilenze yakho ukudala amandla ukuze ukwazi ukudonsa isisindo. Njengawo wonke umzimba we-kettlebell, sebenzisa ngesisindo esilula ukuze uhambe phansi futhi kancane kancane uye esisindo esinzima uma uzizwa ukhululekile. Uma unezinkinga zehlombe, ungase uthande ukweqa lo msebenzi.

1. Bamba i-kettlebell ephakathi ngakwesokunene, ingalo engakwesokunxele ibheke ukulinganisela nezinyawo ngaphandle kwe-hip-width ngaphandle.
2. Gwema phansi, ugcine umlenze uqondile futhi uphakamise izinqulu uma ufika.
3. Endleleni eya phezulu, bhonta i-elbow bese uyihudula phezulu emahlombe (noma ngaphezulu nje kwezinga lehlombe), udweba isisindo phezulu esifubeni.
4. Yehlisa emuva bese uphinda u-8-16 kabusha ngaphambi kokushintsha izinhlangothi.

8 - Phuma phezulu

Ukudonsa okuphezulu kukhona enye yokuzivocavoca ephakeme kakhulu eyenza umzimba wonke, kuhlanganise neziqhwa, umgogodla, amahlombe, kanye nezingalo. Ukuqaphela lokhu kusebenza kuzokusiza ukuba uqhubekele kwezinye izivivinyo ze-kettlebell, ezifana nokuhlanza nokuhlwithwa. Lokhu kuhilela ukuguqula isisindo nokugxilisa izinyathelo ukuze uthole isisindo. Ngaphezulu kokunyakaza, ugoba i-elbow bese uthatha ingalo kancane nangemva. Lokhu kusebenza ngempela ehlombe futhi, ngoba usebenzisa nje ingalo eyodwa ngesikhathi, qalisa ngesisindo sokukhanya kuze kube yilapho ubona umsebenzi.

• Bamba i-kettlebell elula-ephakathi ngakwesokunene, izinyawo ze-hip-width ngaphandle.
• Bend ama knees kanye squat njengoba wena swing isisindo phansi phakathi kwamadolo.
• Gxuma izintambo lapho uguqula isisindo kuze kube sezingeni le-shoulder, ugoqa umlenze futhi uthathe isisindo endaweni engacacile.
• Phezu kwesibhakabhaka, i-kettlebell kufanele izwe ingenangqondo.
• Sula isisindo emuva bese uphinda u-8-16 u-reps ngaphambi kokushintsha izinhlangothi.

9 - Isibhamu Sezinsimbi ezimbili

Lokhu kusebenza kufana nomugqa oqondile, kodwa ngamandla angeziwe wezinyathelo ukwengeza into eguquguqukayo kulo msebenzi. Umqondo wukuthi uphonsa izintambo lapho udweba i-kettlebell up, uhlale usondelene nomzimba wakho, usebenzisa leyo mandla ukukusiza ukuphakamisa isisindo. Uma unenkinga yehlombe, ungase ufune ukweqa lo msebenzi.

1. Bamba i-kettlebell ephakathi ezandleni zombili, izinyawo ze-hip-width ngaphandle.
2. I-Squat phansi, ukugcina izingalo ziqondile, i-torso iqondile kanye ne-abs iboshwe.
3. Gxuma izinyathelo phezulu lapho udweba i-kettlebell up bese uhambisa izingxenyana phezulu nangaphezulu kwamahlombe.
4. Gcina isisindo eduze komzimba futhi usebenzise amandla ezinqulwini zakho ukuze udonsa isisindo, kunokuba usebenzise izingalo zakho.
5. Yehlisa emuva futhi uphinde uhlele 1-3 amasethi we-8-16 reps.

10 - Hlanza

I-kettlebell ehlanzekile yinto yokuvivinya yendabuko evumela ukuthi uthole isisindo esindayo kuze kube sezingeni lehlombe ngaphandle kokulimaza wena. Ukufunda lo msebenzi kuzokuvumela ukuba wenze ezinye izindlela ze-kettlebell ezifana nokuhlanza, ukucindezela nokucindezela noma ukucindezela okuphezulu. Isihluthulelo salokhu ukunyakaza ukusebenzisa izinyathelo nemilenze ukusiza ukushayela isisindo, ukujikeleza ihlombe ukuze isisindo sihlale ezingeni lehlombe. Qaphela ngalokhu kuthutha bese uzama ukungavumeli isisindo sisho ngokumelene nesandla sakho. Uma kwenziwa kahle, isisindo akufanele sibangele ukulimaza noma ubuhlungu emagqumeni noma ngaphambili, ngakho-ke qala ngesisindo sokukhanya ukuze uthole ifomu lakho phansi.

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. Yehlisa isisindo bese uphinda u-8-16 kabusha ngaphambi kokushintsha izinhlangothi.