Uyisebenzisa kanjani iKettlebell yeFlat Abs

Umxholo

• Kettlebell Cardio
• Ukomeleza u-Ab Ukuqinisa
• Ibhalansi Umngeni Izibonelelo
• Uphengululo lwe

Ukuyijonga, awunakucinga ukuba i-kettlebell elula ligorha lomzimba-zombini isitshisi sekhalori esiphakamileyo kunye ne-ab flattener kwenye. Kodwa enkosi kwi-physics yayo ekhethekileyo, inokubangela ukutshisa ngakumbi kwaye iqinile kunezinye iindlela zokuchasana.

Kettlebell Cardio

Ukuhamba kweetetile ngebhetshi yeekhalori. Thatha ukuhlutha (ukunyuswa kwengalo enye apho, ukusuka kwindawo yekota-squat, uhambisa i-kettlebell ukusuka emgangathweni ukuya ngqo phezulu njengoko umile, intsimbi ijikeleza phezulu nangaphezulu ukuze iphumle kwi-forearm yakho). Itshisa ezinye iikhalori ezingama-20 ngomzuzu xa isenziwa ngesantya esininzi-reps-as-kunokwenzeka (AMRAP)-isantya esifanayo sokutshisa esibalekayo semizuzu emithandathu ebalekayo yeemayile, ngokutsho kweBhunga laseMelika lakutshanje kwisifundo soMzimba IYunivesithi yaseWisconsin-La Crosse. (Abalolongi kwisifundo benza i-20-minute yokuzivocavoca ebandakanya i-15-yesibini ye-AMRAP yokuhlutha i-kettlebell elandelwa yi-15 imizuzwana yokuphumla.) "Kusebenza umzimba wonke," utsho umbhali okhokelayo uJohn Porcari, Ph.D.

Ngokubandakanya yonke ikhonkco yangasemva (umva, i-butt, i-hamstrings, kunye namathole) kunye nesifuba, amahlombe, kunye neengalo, i-kettlebell ihlutha kwaye iinguqu zayo zisebenza ngakumbi amaqela emisipha kunezinye iindlela ze-HIIT, ezifana nokuhamba ngebhayisikili okanye ukugijima, ezisebenzisa ngokuyinhloko. imilenze kunye glutes. Yenza isithuba se-kettlebell samandla aphezulu njengaleyo ikwisifundo, kwaye uya kuthi uhambise amanqatha amaninzi kwiziko lakho elitshisa ikhalori kunokuba usenza umva ngokuthe ngcembe. (Ngaphambi kokuba uzame nantoni na, qiniseka ukuba usebenzisa loo kettlebell ngokufanelekileyo kwaye ungenzi ezi mpazamo ziqhelekileyo ze-kettlebell onokuthi uyazenza kunye nendlela yokuzilungisa.)

Ukomeleza u-Ab Ukuqinisa

Ukujija i-kettlebell kubiza isiseko esidityanisiweyo kuyo yonke into kunye nesivumelwano esongeziweyo se-abs kunye ne-glutes ngaphezulu kwe-swing. Le pulse-efana ne-contraction yesisu iqinisa umbindi wakho kwaye izinzisa ikholamu yomgogodla ukunceda ukulawula intshukumo enzima, eguquguqukayo. Kulapho abasetyhini bajonge khona kwi-cinch kwaye bomeleze i-midsection yabo banokungenisa imali ngenene.

Uphononongo lwakutsha nje olupapashwe kwi Ijenali yaMandla kunye noPhando lokuBambisa kubonise ukuba xa abo basebenzayo bekhawuleza ukucoca i-abs yabo phezulu kwi-swing, ii-oblique zabo zifumene ngaphezu kweepesenti ezili-100 zobuninzi babo. Abo bangenzanga ukufinyezwa? Babone kuphela i-20 yepesenti yokuzibandakanya kwe-side-abs. "Ukudibanisa ngokukhawuleza, ukuqhekeka kwesisu esiswini oku kuvumela ii-oblique zakho ukuba zibandakanyeke kude kunesiqhelo, kuba onke amandla emisipha yakho ayafuneka ukumisa intshukumo enamandla," utshilo uPorcari. "Kwaye xa ikhontrakthi yemisipha yakho ipesenti ephezulu, uya kuzuza amandla ngokukhawuleza okukhulu." (Kwaye ii-KBs ziyinto emnandi ngokuphanga kwakho nayo; zama u-Emily Syke owuthandayo uKettlebell Exercises for a Better Butt.)

Ibhalansi Umngeni Izibonelelo

Ngaphaya kwento yokujingi, ukuhanjiswa kobunzima bobunzima obuphantsi kwee-kettlebells kubonelela ngeendlela zokuqinisa ezingundoqo. Endaweni yokusebenzisa iidumbbell, uDasha L. Anderson, umseki we-Kettlebell Kickboxing kwisiXeko saseNew York, uphakamisa i-ante kwii-presses kunye nokuphakamisa ngokuphequlula i-kettlebell ezantsi ukuya phezulu ukuze iziko elikhulu litshone kwisiseko esincinci kakhulu. "Umzimba wakho kufuneka usebenze nzima-kubandakanyiwe-ukulungelelanisa oku kwaye ubuyekeze nakuphi na ukungazinzi," utshilo uAnderson. I-ab blaster yakhe kukuvuka kwaseTurkey: Uwuphakamisa ngokukhawuleza umzimba wakho ukusuka ekulaleni ngobuso phantsi ukuya kuma ngelixa ubambe i-kettlebell ngaphezulu ngengalo enye lonke ixesha. “Kulo lonke ixesha lokuvuka kweTurkey, yeyona nto iphambili ibambe yonke kunye,” utshilo.

Nokuba uphethe i-kettlebell enye ujonge ezantsi ngesiphatho kubude begxalaba (ingalo igotyiwe) ibonelela ngale bhonasi ye-ab-flattening. Stuart McGill, Ph.D., umbhali we Umatshini obuyayo kunye nezifundo ezininzi ekusebenzeni kwe-kettlebell kunye nefuthe lazo emqolo, ithi ukuthwala ubunzima kwicala elinye kuphela lomzimba kubiza isiseko sokuhlawula, kunye nokungazinzi kwentsimbi eguqulweyo kuyicelomngeni kwisiseko esingaphezulu kwese-dumbbell. Yindlela entle yokumisa imeko yakho kwaye uphucule nolawulo lweemoto zakho, utshilo uMcGill.

Kwaye iyakwenza konke oku ngaphandle kokubetha emzimbeni wakho. "Ukuxhathisa kwayo kwakha izihlunu ezinobungakanani ngokwaneleyo ukuba sinokutshisa iikhalori ezininzi, kodwa ngenxa yokuba simi endaweni okanye ubuncinane singatsiki, akukho kubetha kumalungu," kusho uSteve Cotter, umlawuli we-International Kettlebell. kunye neFitness Federation eSan Diego. Ngamanye amagama, ukunciphisa ngakumbi u-ab, ukunxiba kancinci kunye nokukrazula. (Ukulungele ukubeka ezo zihlunu ukuba zisebenze? Zama oku kuQeqesha uMzimba ngokuPheleleyo okuKuguqula ube yiNdawo eNamandla ePheleleyo.)

Uphengululo lwe