Khetha i-Kettlebell yakho Yomsebenzi Wokuzijabulisa

Uma unesizungu ngokuqeqeshwa komdabu we-cardio nokuqeqeshwa kwamandla, ukuqeqeshwa kwe-kettlebell kuyindlela ephelele kuwe. I-Kettlebell yokuzivocavoca ihlanganisa amandla okuqhuma kanye namandla, akunike umzimba wokuzivocavoca umzimba ohlukile kunoma yini owake wazama

1 - Umsebenzi wokuqala we-Kettlebell Workout

Lokhu kusebenza kokuqala kwe-kettlebell kukuthatha ekusebenzeni okuphelele kwama-kettlebell eyisisekelo sokuzivivinya kwamandla wokwakha, amandla nokukhuthazela. Lezi zivivinyo ezinamandla, eziyinselele zikulungele ukusebenza umzimba wakho wonke nokuphefumula impilo entsha ekusebenzeni kwakho kokuzivocavoca.

Ukuzivocavoca kwahlukaniswa ngezigaba ngezi-3 umzimba ngesifunda ngasinye. Uzokwenza umsebenzi ngamunye, ngokulandelana, ukuphumula nokuphindaphinda isifunda uma ufisa.

Lolu uhlobo lokuqeqeshwa oluphambili, ngakho-ke kufanele ube nesidingo sokuzivocavoca kwendabuko ngezinga eliyisisekelo lokukhuthazela kwe-cardio kanye namandla emisipha. Ngaphambi kokuzama lokhu kuvivinya umzimba, zijwayeze ngezingqinamba zokuqeqeshwa kwe-kettlebell kanye namasu okusebenza okuphephile nokusebenza kahle kwe-kettlebell .

Ukuqapha

Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Lo msebenzi uwukuthi abantu abaye bachitha umzimba isikhathi esithile futhi banokuhlangenwe nakho nokusebenza kokuqeqeshwa kwe-cardio namandla.

Izinto ezidingekayo

I-kettlebell elula, ephakathi nesindayo. Izisindo eziphakanyisiwe: 10-25 lbs kubesifazane, 15-35 lbs kwamadoda.

Kanjani

• Vumbela okungenani imizuzu eyi-10 ye-cardio ukuze ulungise umzimba wakho ekusebenzeni.
• Yenza izivivinyo esigabeni ngasinye, esinye emva kwesinye, uhlale imizuzwana engu-30-60 bese uphinda isifunda ngasinye izikhathi ezingu-1-3.
• Khetha isisindo esilula ukuze usebenzise ukuzivocavoca futhi uhambe kuphela kuze kube nesisindo esinzima lapho usuqedile ukunyakaza.
• Gwema noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki futhi uqiniseke ukuthi ufunda ngokucophelela izincazelo zomsebenzi ngamunye ukugwema ukulimala .

2 - Ukuguqulwa kwe-Turkish Get Up

Iguquliwe i-Turkish Get Up

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. Yehlisa emuva ngendlela efanayo, ingalo yande kuze kube yilapho ulele phansi phansi.
4. Phinda izikhathi ezingu-8 ngaphambi kokushintsha izinhlangothi.
5. Qinisekisa ukugcina i-elbow ikhiyiwe futhi isisindo sibheke phezulu phezu kwehlombe isikhathi sonke.

3 - Kettlebell Swing

Kettlebell Swing

1. Bamba i-kettlebell ezandleni zombili ngemilenze ye-hip-width ngaphandle.
2. Bhonqa ngamadolo kanye nethiphu kusukela ezinkalweni, uguqula isisindo phakathi kwemilenze (izingalo kufanele zithinte iziteni zangaphakathi) futhi ziguqule isisindo ezithende. Gcina i-torso iqondile futhi i-abs ibambe futhi iqonde ngqo.
3. Ngaphansi kwesigxathu esenyuka phezulu ezinkalweni, usebenzisa amandla emzimbeni wakho ophansi ukuze ulethe isisindo kuze kube sezingeni le-hip.
4. Thatha isisindo emuva bese uphinda, uthatha isisindo kancane esiphezulu nge-swing ngayinye, kuze kube sezingeni lamahlombe.
5. I-kettlebell kufanele izwe ingenangqondo phezulu kwenhlangano. Ngamanye amazwi, amandla avela ezinkalweni zakho, hhayi izingalo zakho.
6. Phinda u-16 ubuyekeze.

4 - One Arm Swing

One Arm Swing

1. Qala ukubamba i-kettlebell ngakwesokunene, izinyawo ezinyaweni-ibanga elihlukile.
2. Bhonqa ngamadolo kanye ne-tip kusuka ezinqulwini njengoba uthatha isisindo phansi bese ubuyela phakathi kwemilenze.
3. Gxuma izintambo lapho uguqula isisindo esiphathelene nezinga lehlombe, ugcine ingalo yesobunxele ibhalansi nokuzinza.
4. Hlaziya izimpukane ezimbalwa, uthatha isisindo sikhuphuke isikhathi ngasinye kuze kube yilapho ungayifinyelela ezingeni eliphezulu.
5. Qedela u-8 ubuye uphinde ushintshe izingalo.

5 - Kettlebell Front Squat

Front Squat

1. Bamba i-kettlebell ngakwesandla esisodwa, ubambelele endaweni "yokugubha" - i-elbow egobile, isisindo phambi kwehlombe kanye nesandla esihlangene.
2. Thatha enye ingalo ukuze ulinganisele futhi ubeke isikhwama esincane ngangokunokwenzeka noma kuze kube yilapho amathanga ahambisana phansi.
3. Gcina amadolo ngemuva kwezinzwane bese usebenzisa i-abs yakho yangemuva ukuze ugcine umzimba wakho endaweni ezinzile.
4. Phonsa ezithende bese uphonsa izintambo, usebenzisa amandla omzimba wakho ophansi ukubuyela ekuqaleni.
5. Phinda u-16 uphinde ushintshe izinhlangothi.
6. Engeza amandla ngokucindezela isisindo uma uma.

6 - Kettlebell Clean

Kettlebell Clean

1. Bamba i-kettlebell ephakathi ngakwesokunene, ingalo engakwesokunxele ibheke ukulinganisela nezinyawo ngaphandle kwe-hip-width ngaphandle.
2. Gwema phansi, ugcine umlenze uqondile futhi uphakamise izinyathelo njengoba usukhuphuka, uguqa umlenze bese udweba isisindo ehlombe lapho ujikeleza isundu.
3. Qeda ukuhamba ngendwangu endaweni "yokukhwabanisa": U-Elbow ugobile, isisindo phambi kwehlombe nesandla esibucayi.
4. Yehlisa futhi uphinde u-8 uphinde uguquke ngaphambi kokushintsha izinhlangothi.
5. Zama ukugcina ukujikeleza kubushelelezi ukuze ungaboni isihlamba sakho nesisindo. Lokhu kuthatha umkhuba othile, ngakho-ke qala ngesisindo esincane uze wazi kahle ukunyakaza.

7 - Kettlebell Clean and Press

Kettlebell Clean and Press

1. Bamba i-kettlebell ephakathi nesisindo ngakwesokunene, izinyawo ze-hip-width ngaphandle kanye nengalo eqondile.
2. Ngaphansi kwe-squat ene-torso eqondile futhi i-abs iboshwe.
3. Gxuma izintambo lapho ufika, ujikeleza ugobe njengoba udonsa i-kettlebell up, usibambe ekuphakameni kwephethini endaweni yokugqoka.
4. Yenza isisindo se-kettlebell kanye nokunyakaza ngokugxila kancane, ukugcina isikhonkwane singathathi hlangothi.
5. Ukusuka lapho, thinta izinyathelo uphinde usebenzise amandla omzimba wakho ophansi ukuze usize ukusunduza isisindo ngaphezulu.
6. Buyela ekuqaleni futhi uphinde uphinde ubheke kabusha ngaphambi kokushintsha izinhlangothi.
7. Umqondo nalokhu ukunyakaza, njengabanye, ukusebenzisa umzimba wakho ophansi njengendlela yokusiza ukuze uthole isisindo.

8 - Kettlebell Side Step nge Single Arm Swing Curl

Kettlebell Side Step nge-Single Arm Swing Curl

1. Bamba i-kettlebell ephakathi ngakwesokudla ngakwesokunene sakho.
2. Hamba ngakwesokudla bese ungena e-squat, uguqula isisindo phakathi kwamadolo.
3. Njengoba uphinde uhambise izinyawo ndawonye, ​​uguqula isisindo sibe se-biceps curl, uqede phansi kwesisindo esibhekene nendawo.
4. Kuzodingeka uqinise isibindi sakho ukuze ugcine isisindo sibheke phezulu.
5. Phinda u-8 kabusha ngaphambi kokushintsha izinhlangothi.

9 - I-Windmill ephansi

I-windmill ephansi

1. Bamba i-kettlebell ephakathi noma i-dumbbell ngakwesokunene, izinyawo ezibanzi.
2. Vula izinzwane zangakwesokudla kanye nezinzwane ezingakwesokunxele phambili, cishe sengathi umile ebhodini lokusakaza.
3. Thatha ingalo yesobunxele ngqo, i-elbow ikhiyiwe, futhi incike ngakwesokudla.
4. Njengoba unciphisa isisindo phansi, bhonqa idolo elifanele bese ukhahlela ngaphandle kwesokunxele.
5. Yehlisa isisindo ngangokunokwenzeka, ugcine amehlo akho engxenyeni ende (ngokuzithandela).
6. Phindela emuva ukuze uqale futhi uphinde uphinde ubheke kabusha ngaphambi kokushintsha izinhlangothi.

10 - Kettlebell Throw

I-Kettlebell Throw

1. Bamba i-kettlebell ephakathi nesisindo ohlangothini olulodwa lwesibambo (noma 'ezimpondweni').
2. I-squat bese uguqula isisindo phakathi kwamadolo.
3. Yenza izinyathelo phezulu, usebenzisa amandla emzimbeni wakho ophansi ukuze uphendule isisindo phezu kwekhanda.
4. Vumela isisindo sifinyelele emuva, sigcine ukulawula ukunyakaza futhi siphindele ukuphindwa okungu-16.
5. Zama ukugcina amandla avela ezinkalweni kunokubamba izingalo.

11 - Kettlebell Single Arm Overhead Swing

I-Kettlebell Single Arm Overhead I-Swing

1. Bamba i-kettlebell ngakwesokunene bese uguqa ngamadolo, usuka ezinkalweni bese ugoqa isisindo phakathi kwamadolo.
2. Isundu kufanele sibheke ngaphakathi.
3. Hlulela phambili emaceleni, usebenzisa amandla emzimbeni wakho ophansi ukuze uphendule phezulu i-kettlebell phezulu, uhlangothi lwezandla ngqo, ugoli lukhiyiwe.
4. Shintsha isisindo emuva bese uphinda u-8 emuva ngaphambi kokushintsha izinhlangothi.

12 - Iplanethi yamandla kanye nomgqa

Iplanethi yamandla ngeRow

1. Ngena endaweni yeplanki, ezandleni nasezinzwaneni ezine kettlebell noma i-dumbbell eduze kwesokunene.
2. Gcina ingqungquthela yokubamba kanye nomzimba ngokuqondile.
3. Thatha i-kettlebell bese udonsa i-elbow kuze kufike ezingeni le-torso.
4. Nciphise isisindo, uthinte kancane phansi, futhi uqhubeke ugijima ngenkathi ugcina indawo yeplanki.
5. Phinda u-10 uphinde ubheke izinhlangothi.
6. Njengokuguqulwa, wehla emadolweni uma lokhu kuyinkinga enkulu kwi-abs yakho noma emuva.