U-Emily Skye Wabelane nge-Kettlebell yakhe ayithandayo kwi-Butt engcono

Umxholo

• UKettlebell Swing
• Umlenze obanzi
• Ukufa kweRomanian
• Ibhulorho yeGlute
• Umfanekiso weSibhozo
• Uphengululo lwe

Singumlandeli omkhulu wokusebenza kweetetile. Zikulungele ukwenza i-toning kunye nokukrola kwaye zikhonze umsebenzi ophindwe kabini njengombulali we-cardio sesh naye.Ke, sasinomqeqeshi wase-Australia u-Emily Skye, umyili we-F.I.T. iinkqubo, yenza umthambo we-kettlebell wokuqina kakhulu kuthi otshisa itoni yeekhalori ngelixa ubukhulu becala uqingqela amaxhoba akho. Wamkelekile! (Okulandelayo, jonga i-Skye's 5 HIIT ishukumayo onokuyenza naphina)

Ingaba isebenza kanjani: Yenza umsebenzi ngamnye kwimizuzwana engama-30 emva kokubuya, ngaphandle kokuphumla phakathi. Xa ufika esiphelweni sesekethe, phumla imizuzwana engama-30, emva koko uphinde zonke ezi zihlanu zihamba kwakhona. Yenza imijikelezo emine ukuya kwemihlanu ukuba usaqala, okanye ukuya kuthi ga kwimijikelo esibhozo ukuba uqhubele phambili.

Uya kudinga: Enye i-kettlebell yesisindo esinzima (uSkye ucebisa phakathi kwe-15 ne-25 yeepawundi)

UKettlebell Swing

Qala ngemilenze ububanzi ububanzi begxalaba kwaye iinzwane zikhombe ngaphandle. Nge-kettlebell esemgangathweni phambi kwakho, bamba intsimbi ngesiphatho ngezandla zombini. Hinga ezinqeni, ubuyise i-kettlebell ngasemva naphakathi kwemilenze yakho. Ukugcina undoqo wakho ubandakanyekile, qhubela ngenkani i-kettlebell phambili ngokutyhala esinqeni sakho kwaye uvume i-glutes yakho. I-kettlebell kufuneka ijije iphakame esifubeni ngaphambi kokuba uvumele ubunzima buthathe, bubuyisele phakathi kwemilenze yakho.

Umlenze obanzi

Qala ngemilenze ebanzi kunye neenzwane ezichaziweyo, ubambe i-kettlebell ngezandla zozibini, uyiyeke ixhomeke phambi kwakho (ungayibamba nentsimbi esifubeni sakho). Ukugcina i-core yakho ibandakanyekile kunye nomqolo wakho ngqo, yiza yonke indlela ezantsi kwi-squat, uthinte i-kettlebell phantsi, uze ucinezele i-glutes yakho njengoko ubuyela ekumeni.

Ukufa kweRomanian

Yima ngeenyawo zakho ububanzi benyonga phakathi kwaye ubambe i-kettlebell ngezandla zozibini, uyiyeke ijinga phambi kwakho. Ukugcina ukugoba okuncinci emadolweni, thoba kancinci kwaye uhlise i-kettlebell emhlabeni. Cinezela ubuqaqawuli bakho njengoko ubuyela kukuma. (Apha, ii-Kettlebell ezi-5 ziyahamba Mhlawumbi wenza okungalunganga kwaye uzilungisa njani.)

Ibhulorho yeGlute

Beka umqolo wakho uguqe ngamadolo iinyawo zithe tyaba phantsi. Beka umqolo wakho phantsi kwaye uphumze i-kettlebell phezulu esinqeni sakho. Ukugcina undoqo wakho uqinile, phosa iinyonga zakho emoyeni, ucinezela iiglute zakho phezulu. Izinqe ezantsi ezantsi zibuyele ezantsi.

Umfanekiso weSibhozo

Qala ngeenyawo ububanzi begxalaba ngaphandle kwaye eyona nto uyenzayo. Thatha inyathelo elibuyela umva ngonyawo olunye kwaye uhle ungene kwi-reverse lunge. Dlulisa i-kettlebell phantsi komlenze wakho kwisandla esiphambene, uze ubuye uze kukuma. Phinda ugqithise emva naphambili.

Uphengululo lwe