Ukukhangela umthambo wokubulala obandakanyekayo undoqo wakho kwaye wandise i-cadence yakho ngaxeshanye? Fumana i-kettlebell kwaye ulungiselele ukonyusa ukusebenza kwakho kuwo nawuphi na umdlalo ngelixa uphuhlisa amandla amakhulu esiswini sakho. Eyona nto ingcono kuyo yonke le nto kukuba uya kuqinisa i-core yakho ngaphandle kwee-crunches. Akukho nanye ingqusho. Umthambo we-Kettlebell ulinganisa iipateni zentshukumo ezisebenzayo ezakha amandla angundoqo ngokujolisa kwizihlunu zokuzinzisa. Oku kukunceda ukuba usebenzise amaqela afanelekileyo emisipha ukuze ufumane amandla afanelekileyo.
Ukuba ufuna ukufumana okuninzi kwimisebenzi yakho engundoqo, akufuneki uzinyanzele ukuba uphakamise ubunzima obuninzi okanye ugcwalise ivolumu ephezulu yokuphindaphinda, kodwa endaweni yoko yenza iintshukumo ezicothayo, ezilawulwayo ezisebenzayo ezinobunzima obuncinci kunye nophindaphindo ukuqinisekisa ubuchule obugqibeleleyo. . Oku kuyimfuneko ngakumbi xa uthetha malunga nezihlunu eziphambili kwaye, ngakumbi, imisipha. oblique.
Ezi zihlunu zisebenze ngokujija (ukujikeleza), ukugoba kwicala (i-lateral flexion), okanye "i-contracting" i-trunk yakho (i-spinal flexion), ekunceda ukuba wenze iintshukumo zemihla ngemihla, njengokuhamba okanye ukugijima.
Apha ngezantsi sikubonisa imithambo esibhozo ngeekettlebells, onokuthi uzenze ngokwakho okanye njengesiqhelo soqeqesho.
Umqolo omnye weArm Kettlebell
Qala kwindawo ephezulu yeplanga kunye nezandla zakho phantsi kwamagxa akho kunye ne-kettlebell ebekwe ecaleni kwesandla sakho sasekhohlo. Tsala amagxa akho umva nasezantsi ukunqanda ukutyibilika, kwaye ucinezele umbindi wakho ukuze umzimba wakho wenze umgca othe tye ukusuka entloko ukuya kwizithende. Ukugcina le fomu, bamba i-dumbbell kwaye uyiphakamise kwicala lakho. Gcina amagxa akho kunye nesinqe sakho sikwere, ususa nayiphi na intshukumo eshukumayo kumzimba wakho ophezulu. Gqibezela iiseti ezi-2 ze-8-10 reps kwicala ngalinye.
Kettlebell Crossover Plank
Qala kwindawo ephezulu yeplanga, kunye nezandla zakho ngaphantsi kwamagxa akho kunye ne-kettlebell ebekwe ecaleni kwesandla sakho sasekhohlo. Ukugcina esi sikhundla, fikelela isandla sakho sasekunene kuwo wonke umzimba wakho ukuhlangabezana nesiphatho sekettlebell. Ukucinezela entendeni yesandla sakho sasekhohlo kunye neenzwane zakho ezityalwe phantsi, zisa i-kettlebell emgangathweni naphantsi kwesifuba sakho kwaye ubuyele kwindawo yeplanga. Phinda ngecala elichaseneyo. Gqibezela iiseti ezi-2 ze-8-10 reps kwicala ngalinye.
Halo ngedolo elinye lixhaswe
Qala kwindawo yokuguqa, ngamadolo akho aguqe kwii-angles ze-90 kunye nonyawo lwakho lokunene phambi. Ukubamba i-kettlebell ngesibambo, isangqa intloko yakho kwicala elinye ukuze ubuyele kwindawo yokuqala njengokungathi wenza "halo" phezu kwentloko yakho. Gcina umqolo othe tye kunye nombindi oqinileyo. Yenza uphindaphindo lwesi-6 ukuya kwisi-8, uze uphinde uye kwelinye icala. Yenza iiseti ezimbini.
Ukunqunqa ngedolo elinye lixhaswe
Ngena kwindawo yokuguqa, amadolo aguqe kwii-angles ezingama-90, unyawo lwasekunene ngaphambili. Ukubamba i-kettlebell ngesiphelo sobunzima, yibeke kufuphi ne-hip yakho yasekhohlo kwaye uyizise i-diagonally emzimbeni wakho kwaye unyuke ukuya kwesokudla. Emva koko, buyisela intshukumo ukuze ubuyele kwindawo yokuqala. Gqibezela iiseti ezi-2 ze-8-10 reps kwicala ngalinye.
Tyhila Cinezela
Ukuma ngeenyawo zakho zibanzi kancinci kunobubanzi bamagxa ngaphandle, bamba ikettlebell ngesiphatho ngesandla sakho sasekunene, iincam zeminwe zijongise kwisilingi. Qala ngokugoba ingqiniba yakho ukuze kettlebell ihlale egxalabeni lakho lasekunene. Ukuphefumla njengoko ugoba kancinane amadolo akho ukuze ulayishe i-glutes yakho kunye ne-hamstrings, ukwakha amandla okwandisa ngokukhawuleza isinqe sakho kunye namadolo njengoko ucinezela i-kettlebell phezulu ngaxeshanye. Vumela umfutho owenziwe kumzimba wakho osezantsi ukuba uqukuqele emzimbeni wakho ongasentla kwaye uncede ukuphakamisa ubunzima be-kettlebell. Gqibezela iiseti ezi-2 ze-8-10 reps kwicala ngalinye.
Kettlebell Windmill
Qala ukuma ngeenyawo zakho ngaphezulu kancinci kunobubanzi bamagxa ngaphandle. Ngengalo yakho yasekunene, cofa i-kettlebell ngaphezulu, ugcine iincam zakho zeminwe zijonge eluphahleni kwaye ugcine amehlo akho kuyo ngalo lonke ixesha lokuhamba. Hambisa isinqe sakho ngasekunene. Gobela ngasekhohlo, goba idolo lakho lasekhohlo, kwaye uzise iincam zeminwe yakho emhlabeni, uvumele ingqiniba yakho ukuba ityibilike ngaphakathi kwedolo lakho. Gcina i-kettlebell icinezele phezu kwentloko yakho kunye namehlo akho kuyo, uze ubuyele kwindawo yokuqala ngokuguqula intshukumo kwaye ucinezele i-glutes yakho. Gqibezela iiseti ezi-2 ze-6-8 reps kwicala ngalinye.
umlenze omnye deadlift
Bamba i-kettlebell kwisandla sakho sasekhohlo ecaleni kwakho. Yima iinyawo zakho zibe banzi kancinci kunobubanzi bamagxa ngokuhlukana kwaye utshintshe ubunzima bakho kumlenze wakho wasekhohlo. Yiza kwindawo yomlenze omnye ngokuphakamisa idolo lakho lasekunene ukwenza i-angle ye-90-degree. Bamba esi sikhundla ude ulinganise, uze uhambe umlenze wakho wasekunene emva koko ucinezele isithende sakho eludongeni emva kwakho. Cofa i-glutes yakho ngamandla. Vumela umzimba wakho ongaphezulu ukuba uwele phambili, uhambelana nomhlaba, ukuze umzimba wakho wenze imilo "T". Yehlisa i-kettlebell ukuya ngaphandle kwesithende sonyawo lwakho lwasekhohlo. Bandakanya i-glutes ukusuka emlenzeni owandisiweyo ukuya kwindawo yomlenze omnye. Gqibezela iiseti ezi-2 ze-6-8 reps kwicala ngalinye.
ukujingi kwekettlebell
Yima ngekettlebell emgangathweni, iinyawo zibe banzi kancinane kunobubanzi bamagxa ngokuqelelana, iinzwane zijongwe kancinane. Bamba ngokuqinileyo umqheba we-kettlebell ngezandla zozibini, goba amadolo akho, kwaye ujikelezise isinqe sakho. Ukufumana intshukumo yehinge ichanekile, khawufane ucinge ngokucinezela iimpundu zakho eludongeni ngasemva kwakho ngelixa ugcina umva wakho usicaba. Zisa i-kettlebell ngemilenze yakho, phezulu nasemva, ukulayisha i-glutes kunye ne-hamstrings. Emva koko wandise isinqe sakho phambili kwaye wolule imilenze yakho, uvumele umfutho owenziwe ukuba ujiwule i-kettlebell phambi komzimba wakho kubude beengalo.