Eyona mithambo yeKettlebell ilungileyo kwiQela lamaPhupha akho

Umxholo

• I-Single-Arm Kettlebell Swing
• Umnqamlezo uhluthe ukuguqula iLunge
• Umzobo 8 Ukuhamba ngeLunge
• Isikwati esihle seGoblet yasekuseni
• Ibhulorho yaseTurkey
• I-Deadlift kunye ne-Butt Tuck
• I-Staggered Deadlift
• Uphengululo lwe

Yintoni ejikelezayo, eqinileyo, kwaye yomelele kuyo yonke indawo? Uxolo, umbuzo weqhinga. Kukho iimpendulo ezimbini ezifanelekileyo apha: i-kettlebell kunye ne-booty yakho (ngokukodwa, i-butt yakho emva kokuba ugqibile le vidiyo yokuzilolonga ye-kettlebell).

Imithambo enesisindo somzimba zezinye zeendlela ezilungileyo zokwenza ezo zihlunu zihlala zilukhuni, kwaye ufumana ibhonasi yoqeqesho lwenhliziyo ngokubulela kwinqanaba eliphezulu lentliziyo. (PS Le yenye yeendlela onokuthi usebenze kancinci kwaye ufumane iziphumo ezingcono.)

Apha, uHannah Davis, umqeqeshi wamandla kunye nemeko kunye nomyili weQumrhu NguHana, ukubonisa ezinye zezinto azithandayo ze-kettlebell butt ezomeleza ezona zihlunu zikhulu emzimbeni wakho-ukubengezela. (BTW, zininzi izizathu zokuba kubalulekile ukuba ube ne-butt eyomeleleyo-ngaphandle kokujonga okuhle.)

UDavis uqinisekile ukuba uyayazi indlela yakhe malunga nezixhobo ezininzi zokomelela, ngoko ke unokuqiniseka ukuba unee-ASS-ets zakho ezizezona zisengqondweni xa wayesenza lo mthambo we-kettlebell butt. Kodwa, oko akuthethi ukuba akazi ukuba angophula njani ukubila ngaphandle kwento nje enomzimba wakho onzima kunye neseti yezitepsi.

Ke, thatha ikhefu kumgangatho (funda: uyadika) squats, ubambe ubunzima, kwaye uhambe nalo msebenzi we-butt. (Okulandelayo: Olu Qeqesho luKhulu lweeKettlebell luza kukunika amandla aMandla)

Ingaba isebenza kanjani: Yenza umsebenzi ngamnye kwinani elinikezelweyo lee-reps kwicala ngalinye ngaphambi kokuba uqhubele phambili kulo msebenzi ulandelayo. Nje ukuba ugqibe yonke imithambo, tyhutyha uthotho kabini ngaphezulu kwitotali yokujima kwemijikelo emithathu.

Yintoni oya kuyidinga: I-kettlebell ephakathi ukuya kwenzima (8 ukuya kwi-12kg)

I-Single-Arm Kettlebell Swing

A. Yima ngeenyawo ububanzi begxalaba kunye ne kettlebell emgangathweni malunga nonyawo phambi kweenzwane. Hinga ezinqeni ngelixa ugcina umqolo ongathathi hlangothi, kwaye ugobe phantsi ukuze ubambe isibambo se-kettlebell ngesandla sasekunene.

B. Hamba i-kettlebell ngasemva kwaye unyuke phakathi kwemilenze.

C. Ukucwina i-glutes, yima ngokukhawuleza kwaye ujikeleze i-kettlebell phambili ukuya kwinqanaba lemehlo. Ungashukumisa isandla sasekhohlo sasimahla phezulu ngaxeshanye kwimali eseleyo.

D epheleleyo. Phinda iphethini yokuhamba de kugqitywe zonke ii-reps. Ngokukhuselekileyo yehlisa ubunzima ngokumisa emazantsi ejingi xa ikettlebell ikufuphi nendawo yokuqala.

Yenza i-15 reps kwicala ngalinye ngaphambi kokuba uqhubeke nomsebenzi olandelayo.

Umnqamlezo uhluthe ukuguqula iLunge

A. Yima ngeenyawo ububanzi benyonga ngaphandle kwe kettlebell phambi konyawo lwakho lwasekhohlo.

B. Ihenjisi esinqeni, ugcine umqolo ongathathi hlangothi, kwaye ubambe isibambo se-kettlebell ngesandla sasekunene.

C. Cinezela i-glutes ukuze ume ngokukhawuleza njengoko ulalisa i-kettlebell phezulu kwaye ungaphezulu kwesihlahla sakho ukuze uphumle kwingalo yakho. Esi sisikhundla esikrwada.

D epheleleyo. Ukusuka kwindawo ebekiweyo, buyela umva ngomlenze wakho wasekunene kwindawo ebuyela umva. Imilenze kufuneka zombini igobe kwii-90 degrees. Ungayiyeka ingalo yasekhohlo yasimahla idande iye ecaleni ukuze ufumane ibhalansi eyongezelelweyo.

E. Tyhila isithende sangaphambili ukuze ume. Phinda de kube kugqityiwe ukuphindwaphindwa, emva koko tshintsha amacala.

Yenza i-15 reps kwicala ngalinye ngaphambi kokuba uqhubeke nomsebenzi olandelayo.

Umzobo 8 Ukuhamba ngeLunge

A.Yima ngeenyawo ububanzi be-hip-width ngaphandle kunye ne-kettlebell esandleni sasekunene kwicala lakho.

B. Buyela umva ngonyawo lwakho lwasekunene uza kungena umva umva, njengoko kwangaxeshanye uzisa i-kettlebell phantsi komlenze wakho wangaphambili ukuze ubambe isiphatho ngesandla sasekhohlo. Iinqe ziyakwazi ukuxhomekeka phambili.

C. Nge-kettlebell esandleni sasekhohlo, tyhala isithende sangaphambili ukuze ume. Phinda iphethini yokuhamba kwelinye icala, ungene kumqolo obuyela umva ngomlenze wasekhohlo kwaye uzise ubunzima ngaphantsi ngasekunene.

Yenza i-15 reps kwicala ngalinye ngaphambi kokuba uqhubeke nomsebenzi olandelayo.

Isikwati esihle seGoblet yasekuseni

A. Yima ngeenyawo ububanzi ngaphezu kobubanzi begxalaba ngaphandle, iinzwane zikhomba ngaphandle kancinci. Bamba i-kettlebell ngeempondo (apho umqheba udibana nentsimbi) kumphakamo wesifuba ujongise ezantsi ingqiniba.

B. Hinga ezinqeni kwaye ugcine isifuba siphakamisiwe. Yima apha phambi kokuba ubophe i-pelvis kwaye uhle ungene kwi-goblet squat; i-kettlebell isekuphakameni kwesifuba.

C. Ukuguqula intshukumo, ukutyhala izithende ukuphakamisa i-butt back up. Emva koko, cofa i-glutes ukuze ubuyele ekumeni.

Yenza i-15 reps ngaphambi kokuba udlulele kumsebenzi olandelayo.

Ibhulorho yaseTurkey

A.Hlala umlenze wasekunene wolulelwe ngqo phambi kwakho, umlenze wasekhohlo ugobile ngeenyawo ezityalwe emhlabeni, ingalo yasekunene yolulwe kancinci phakathi emgceni nasemva kwakho ibhalansi, kunye ne kettlebell ecaleni kwethanga lakho lasekhohlo phantsi.

B. Bamba i-kettlebell ngesandla sasekhohlo, kwaye ubeke kwindawo erhangiweyo ngentsimbi engaphandle kwengalo yasekhohlo. Yandisa ubunzima ngokuthe ngqo ngasentla kwakho, ugcine iso kwi-bell ngamaxesha onke.

C. Ukutyhala ngesithende sasekhohlo (kunye nokusebenzisa ingalo yasekunene kunye nomlenze ukunceda ukulinganisela), phakamisa isinqe kwindawo ephakamileyo yebhulorho.

D epheleleyo. Ngolawulo, yehla ukuya kwindawo yokuqala. Phinda de kube kugqityiwe ukuphindwaphindwa, emva koko tshintsha amacala. (I-Psst: Yazi kakuhle ukunyuka kweTurkey ngale vidiyo inyathelo ngenyathelo lokufundisa.)

Yenza i-15 reps kwicala ngalinye ngaphambi kokuba uqhubeke nomsebenzi olandelayo.

I-Deadlift kunye ne-Butt Tuck

A.Yima ngeenyawo ububanzi begxalaba ngaphandle kunye ne kettlebell kumgangatho phakathi kweenyawo. Ihenjisi esinqeni ngelixa ugcina umqolo ongathathi hlangothi, kwaye ugobe phantsi ukuze ubambe isibambo se-kettlebell ngezandla zombini.

B. Tyhila izithende kwaye ucinezele i-glutes ukuze uphakamise. Gcina i-pelvic tuck encinci ukuze ungabuyi umva okanye ufike kwindawo yokuma epheleleyo. Ukuguqula intshukumo, ngokuthepha i-kettlebell kumgangatho ukuqala kwakhona.

Yenza i-15 reps ngaphambi kokuba uqhubeke nomsebenzi olandelayo.

I-Staggered Deadlift

A. Yima ngomlenze wasekunene ngasemva, ngeenyawo zangaphambili, kunye neetetile phambi kwakho emgangathweni.

B. Ukuxhoma esinqeni ukufikelela ezantsi kwaye ubambe isiphatho sekettlebell ngesandla sasekunene.

C. Cinezela uvuyo ukuze ume. Ungayandisa ingalo yasimahla yasekhohlo ukuya kwicala lokufumana ibhalansi eyongezelelweyo. Phinda de kube kugqityiwe ukuphindwaphindwa, emva koko tshintsha amacala.

Yenza i-15 reps kwicala ngalinye ngaphambi kokuba uqhubekele kumsebenzi olandelayo.

Uphengululo lwe