Neman motsa jiki na kisa wanda ke shiga jigon ku kuma ya kara karfin ku a lokaci guda? Samun kettlebell kuma shirya don haɓaka aikinku a kowane wasa yayin haɓaka ƙarfi sosai a cikin ciki. Mafi kyawun ɓangaren duk wannan shine cewa zaku ƙarfafa ainihin ku ba tare da crunches ba. Ba guda ɗaya ba. Motsa jiki na Kettlebell yana kwaikwayi tsarin motsi na aiki wanda ke gina babban ƙarfi ta hanyar niyya tsokoki masu daidaitawa. Wannan yana taimaka muku amfani da ƙungiyoyin tsoka masu dacewa don ingantaccen fitarwar wuta.
Idan kuna son samun mafi kyawun ayyukan motsa jiki na yau da kullun, ba lallai ne ku tilasta wa kanku ɗaukar nauyi da yawa ba ko kammala babban adadin maimaitawa, amma ku aiwatar da sannu a hankali, ƙungiyoyin aiki masu sarrafawa tare da ƙarancin nauyi da maimaitawa don tabbatar da cikakkiyar dabara. . Wannan yana da mahimmanci musamman lokacin magana game da tsokoki masu mahimmanci kuma, musamman, tsokoki. oblique.
Ana kunna waɗannan tsokoki ta hanyar jujjuyawar (juyawa), lanƙwasa zuwa gefe (juyawa ta gefe), ko "kwangilar" gangar jikin ku (jinjin kashin baya), wanda ke taimaka muku yin motsi na yau da kullun, kamar tafiya ko gudu.
A ƙasa muna nuna muku motsa jiki guda takwas tare da kettlebells, waɗanda zaku iya yi ɗaiɗaiku ko azaman tsarin horo na gabaɗaya.
Row na Kettlebell na Arm
Fara a cikin babban katako tare da wuyan hannu a ƙarƙashin kafadu da kettlebell a matsayi kusa da hannun hagu. Ja da kafadar ku baya da ƙasa don guje wa ɓacin rai, kuma ku matse ainihin ku don haka jikinku ya zama madaidaiciyar layi daga kai zuwa diddige. Kula da wannan fom, ɗauki dumbbell kuma ɗaga shi zuwa gefen ku. Ka kafa kafadu da kwatangwalo a murabba'i, kawar da duk wani motsi mai girgiza a jikinka na sama. Kammala saiti 2 na 8-10 reps a kowane gefe.
Kettlebell Crossover Plank
Fara a babban matsayi, tare da wuyan hannu a ƙasa da kafadu da kettlebell a matsayi kusa da hannun hagu. Tsayawa wannan matsayi, kai hannun dama a jikinka don saduwa da rikon kettlebell. Danna ta tafin hannun hagu da yatsun kafa a kasa, kawo kettlebell a fadin kasa da karkashin kirjin ka kuma komawa zuwa matsayi na katako. Maimaita tare da kishiyar gefen. Kammala saiti 2 na 8-10 reps a kowane gefe.
Halo tare da goyan bayan gwiwa ɗaya
Fara a cikin durƙusa, tare da gwiwoyinku sun durƙusa a kusurwar digiri 90 da ƙafar dama a gaba. Rike kettlebell ta hannun hannu, kewaya kan ku a hanya ɗaya don komawa wurin farawa kamar kuna yin "halo" a kan ku. Ajiye madaidaiciyar kashin baya da tushe mai ƙarfi. Yi maimaitawa 6 zuwa 8, sa'an nan kuma maimaita tafiya ta gaba. Yi saiti biyu.
Yanke tare da goyan bayan gwiwa ɗaya
Shiga cikin durƙusa, gwiwoyi sun durƙusa a kusurwar digiri 90, ƙafar dama a gaba. Rike kettlebell ta ƙarshen nauyi, sanya shi kusa da hip ɗin ku na hagu kuma kawo shi diagonally a jikin ku zuwa dama. Sannan, juya motsi don komawa wurin farawa. Kammala saiti 2 na 8-10 reps a kowane gefe.
Tura Latsa
Tsaye da ƙafafunku ɗan faɗi fiye da faɗin kafada, riƙe kettlebell ta hannun dama da hannun dama, yatsa yana nuni zuwa rufin. Fara tare da lanƙwasa gwiwar hannu don kettlebell ya kwanta akan kafadar dama. Numfashi yayin da kuke dan karkatar da gwiwoyinku don loda glutes da hamstrings ɗin ku, haɓaka ƙarfin don faɗaɗa kwatangwalo da gwiwoyi yayin da kuke danna kettlebell sama a lokaci guda. Bada damar motsin da aka samar a cikin ƙananan jikinka ya gudana ta cikin jikinka na sama kuma ya taimaka wajen ɗaga nauyin kettlebell. Kammala saiti 2 na 8-10 reps a kowane gefe.
Kettlebell Windmill
Fara tsayawa tare da ƙafafunku dan kadan fiye da fadin kafada baya. Tare da hannun dama, danna kettlebell a sama, ajiye yatsanka yana nunawa zuwa rufi kuma sanya idanunku akan shi tsawon lokacin motsi. Matsar da kwankwason ku zuwa dama. Lanƙwasa hagu, lanƙwasa gwiwa na hagu, kuma kawo yatsanku zuwa ƙasa, ba da damar gwiwar gwiwar ku don zamewa cikin cikin gwiwa. Rike kettlebell a manne a kan ku da idanunku akan shi, sannan ku koma wurin farawa ta hanyar juyar da motsi da matsi da glutes. Kammala saiti 2 na maimaitawa 6-8 a kowane gefe.
mutuƙar ƙafa ɗaya
Riƙe kettlebell a hannun hagu ta gefen ku. Tsaya tare da ƙafafunku ɗan faɗi fiye da faɗin kafada baya kuma matsar da nauyin ku zuwa ƙafar hagu. Ku zo tsaye mai kafa ɗaya ta ɗaga gwiwa na dama don samar da kusurwa 90-digiri. Rike wannan matsayi har sai kun daidaita, sannan kuyi tafiya da kafar dama ta baya kamar kuna danna diddige a bangon bayan ku. Matse glutes ɗinku da ƙarfi. Bada jikinka na sama ya faɗi gaba, a layi daya zuwa ƙasa, ta yadda jikinka ya zama siffa "T". Rage kararrawa zuwa wajen diddigin kafar hagu. Shigar da glutes don motsawa daga ƙafar ƙafa zuwa matsayi guda ɗaya. Kammala saiti 2 na maimaitawa 6-8 a kowane gefe.
kettlebell swing
Tsaya tare da kettlebell a ƙasa, ƙafafu sun ɗan faɗi faɗi fiye da faɗin kafaɗa, yatsan yatsan yatsan suna nuni kaɗan. Ka riƙe hannun kettlebell da ƙarfi da hannaye biyu, durƙusa gwiwoyi, kuma juya kwatangwalo. Don samun motsin hinge daidai, yi tunanin danna duwawunka a bangon bayanka yayin da kake ajiye bayanka a kwance. Kawo kettlebell ta cikin ƙafafunku, sama da baya, don ɗaukar glutes da hamstrings. Sa'an nan kuma ƙara haɓaka hips ɗinku gaba kuma ku daidaita ƙafafunku, ba da damar ƙwaƙƙwaran da aka haifar don jujjuya kettlebell a gaban jikinku a tsayin hannu.