Ufuna ukujima kokubulala okubandakanyayo umgogodla wakho futhi wandise i-cadence yakho ngesikhathi esifanayo? Thola i-kettlebell futhi ulungiselele ukukhulisa ukusebenza kwakho kunoma yimuphi umdlalo ngenkathi uthuthukisa amandla amakhulu esiswini sakho. Ingxenye engcono kakhulu yakho konke lokhu ukuthi uzoqinisa umgogodla wakho ngaphandle kwama-crunches. Akukho nokukodwa. Ukuzivocavoca kwe-Kettlebell kulingisa amaphethini okunyakaza asebenzayo akha amandla ayisisekelo ngokukhomba imisipha yokuzinza. Lokhu kukusiza ukuthi usebenzise amaqembu emisipha afanele ukuze uthole amandla aphelele.
Uma ufuna ukuthola okuningi ekusebenzeni kwakho okuyisisekelo, akudingekile ukuba uziphoqe ukuphakamisa isisindo esiningi noma ugcwalise ivolumu ephezulu yokuphindaphinda, kodwa kunalokho wenze ukunyakaza okusebenzayo okunensayo, okulawulwayo okunesisindo esincane nokuphindaphinda ukuze uqinisekise inqubo ephelele. . Lokhu kuyadingeka ikakhulukazi uma ukhuluma ngemisipha ewumgogodla futhi, ikakhulukazi, imisipha. oblique.
Le misipha yenziwa isebenze ngokusonteka (ukuzungeza), ukugoba ohlangothini (i-lateral flexion), noma "inkontileka" isiqu sakho (ukuguquguquka komgogodla), okusiza ukuthi wenze ukunyakaza kwansuku zonke, njengokuhamba noma ukugijima.
Ngezansi sikubonisa izivivinyo eziyisishiyagalombili nama-kettlebell, ongakwenza ngawodwana noma njengomkhuba ophelele wokuqeqeshwa.
I-One Arm Kettlebell Row
Qala endaweni ephakeme yepulangwe izihlakala zakho zibe ngaphansi kwamahlombe akho bese ikettlebell ibekwe eduze kwesandla sakho sobunxele. Donsela amahlombe akho emuva naphansi ukuze ugweme ukuhlehla, bese ucindezela umgogodla wakho ukuze umzimba wakho wakhe umugqa oqondile ukusuka ekhanda kuye ezithendeni. Ukugcina leli fomu, bamba i-dumbbell bese uyiphakamisela eceleni kwakho. Gcina amahlombe nezinqulu zakho ziyisikwele, ususa noma yikuphi ukunyakaza okunyakazayo emzimbeni wakho ongaphezulu. Qedela amasethi angu-2 we-8-10 reps ohlangothini ngalunye.
I-Kettlebell Crossover Plank
Qala endaweni ephakeme yepulangwe, izihlakala zakho zibe ngaphansi kwamahlombe akho kanye ne-kettlebell ibekwe eduze kwesandla sakho sobunxele. Ukugcina lesi sikhundla, finyelela isandla sakho sokudla kuwo wonke umzimba wakho ukuze uhlangabezane nesibambo se-kettlebell. Ngokucindezela entendeni yesandla sakho sobunxele kanye nezinzwane zakho utshalwe phansi, letha i-kettlebell phansi nangaphansi kwesifuba sakho bese ubuyela endaweni yepulangwe. Phinda ngakolunye uhlangothi. Qedela amasethi angu-2 we-8-10 reps ohlangothini ngalunye.
Halo ngedolo elilodwa lisekelwe
Qala endaweni yokuguqa, amadolo akho egobe kuma-engeli angu-90 nonyawo lwakho lwesokudla ngaphambili. Ubambe i-kettlebell ngesibambo, zungeza ikhanda lakho ohlangothini olulodwa ukuze ubuyele endaweni yokuqala njengokungathi wenza "i-halo" phezu kwekhanda lakho. Gcina umgogodla oqondile kanye nomgogodla oqinile. Yenza izimpinda eziyisi-6 kuya kweziyisi-8, bese uphinda ukuya kolunye uhlangothi. Yenza amasethi amabili.
Nquma ngedolo elilodwa elisekelwe
Ngena endaweni yokuguqa, amadolo agobe kuma-engeli angama-90 degree, unyawo lwesokudla ngaphambili. Ubambe i-kettlebell ngasekugcineni kwesisindo, yibeke eduze nenqulu yakho yesokunxele bese uyilethe ngokudayela emzimbeni wakho futhi phezulu kwesokudla. Bese, hlehlisa ukunyakaza ukuze ubuyele endaweni yokuqala. Qedela amasethi angu-2 we-8-10 reps ohlangothini ngalunye.
Cindezela Cindezela
Misa izinyawo zakho zibe banzi kancane kunobubanzi behlombe ngokuhlukana, bamba i-kettlebell ngesibambo ngesandla sakho sokudla, iminwe yakho ibheke ophahleni. Qala ngokugoba indololwane yakho ukuze i-kettlebell ihlale ehlombe lakho lesokudla. Homa umoya njengoba ugoba kancane amadolo akho ukuze ulayishe ama-glute akho nama-hamstrings, ukwakha amandla okwandisa ngokuqhuma izinqulu namadolo akho njengoba ucindezela i-kettlebell phezulu ngesikhathi esifanayo. Vumela umfutho owenziwe emzimbeni wakho ongezansi ukuthi ugeleze emzimbeni wakho ongaphezulu futhi usize ukuphakamisa isisindo se-kettlebell. Qedela amasethi angu-2 we-8-10 reps ohlangothini ngalunye.
I-Kettlebell Windmill
Qala ukuma izinyawo zakho ziqhelelene kancane kunobubanzi behlombe. Ngengalo yakho yesokudla, cindezela i-kettlebell ngaphezulu, ugcine amaphuzu akho eminwe ebheke ophahleni futhi ugcine amehlo akho kuyo ngesikhathi sokunyakaza. Hambisa izinqe zakho kwesokudla. Gobela kwesokunxele, gobisa idolo lakho lesokunxele, futhi ulethe iminwe yakho phansi, uvumele indololwane yakho ukuthi isishilele phakathi kwedolo lakho. Gcina i-kettlebell icindezelwe phezu kwekhanda lakho namehlo akho kuyo, bese ubuyela endaweni yokuqala ngokuhlehlisa ukunyakaza nokucindezela ama-glutes akho. Qedela amasethi angu-2 we-6-8 reps ohlangothini ngalunye.
i-single leg deadlift
Bamba i-kettlebell esandleni sakho sobunxele eceleni kwakho. Yima izinyawo zakho zivuleke kancane kunobubanzi behlombe bese uhambisa isisindo sakho emlenzeni wakho wesobunxele. Iza kusimo somlenze owodwa ngokuphakamisa idolo lakho langakwesokudla ukuze wakhe i-engeli engu-90-degree. Bamba lesi sikhundla uze ulinganise, bese uhamba umlenze wakho wesokudla emuva njengokungathi ucindezela isithende sakho odongeni ngemuva kwakho. Cindezela ama-glutes akho kanzima. Vumela umzimba wakho ongaphezulu ukuthi uwele phambili, uhambisane nomhlabathi, ukuze umzimba wakho wakhe umumo othi "T". Yehlisa i-kettlebell ngaphandle kwesithende sonyawo lwakho lwesobunxele. Hlanganisa ama-glutes ukusuka emlenzeni owandisiwe ukuya endaweni yomlenze owodwa. Qedela amasethi angu-2 we-6-8 reps ohlangothini ngalunye.
i-kettlebell swing
Yima ngekettlebell phansi, izinyawo ezithe ukuvuleka kancane kunobubanzi behlombe ngokuhlukana, izinzwane zikhombe kancane. Bamba ngokuqinile isibambo se-kettlebell ngezandla zombili, guqa amadolo akho, bese uzungezisa izinqe zakho. Ukuze wenze ukunyakaza kwamahinge kufane, cabanga ucindezela izinqe zakho obondeni olungemuva kwakho kuyilapho ubambe iqolo lakho. Letha i-kettlebell emilenzeni yakho, phezulu nangemuva, ukuze ulayishe ama-glutes nama-hamstrings. Bese unweba izinqe zakho phambili futhi uqondise imilenze yakho, uvumele umfutho owenziwe ukushwiba i-kettlebell phambi komzimba wakho ngobude bezingalo.