Le Vidiyo kaKettlebell Cardio yoThembiso yokuKufumanisa ungaphefumli

Umxholo

• UKettlebell Swing
• I-Thruster
• Umzobo 8
• I-Kettlebell High-Pull Snatch
• Ucocekile
• Cinezela Cinezela uReverse Lunge
• I-Dead Clean ukuya kwi-Goblet Squat
• Uphengululo lwe

Ukuba awusebenzisi ii-kettlebells njengenxalenye ye-cardio routine yakho, lixesha lokuphinda uphonononge. Isixhobo soqeqesho esimilise intsimbi sinamandla okukunceda utshise iikhalori ezinkulu. Uphononongo olwenziwe liBhunga laseMelika kuQeqesho lufumanise ukuba i-kettlebell Workout inokutshisa ukuya kwi-20 yeekhalori ngomzuzu ngelixa usongeza inkcazo kumagxa akho, ngasemva, emqolo, kwiingalo, kunye nasentloko. Kulungile: Esi sixhobo sinye yindlela elula yokufumana amanqaku amandla kunye ne-cardio workout kwiseshoni enye.

"Ii-kettlebells zihlangene, ziyaphatheka, kwaye zinokusetyenziswa naphi na kuzo zombini i-cardio Workout, amandla okusebenza, okanye i-combo yazo zombini," utshilo uLacee Lazoff, umqeqeshi we-kettlebell we-StrongFirst kunye nomqeqeshi kwi-Performix House. "Zizixhobo ezifanelekileyo ze-cardio kuba iintshukumo zinokuqhushumba kwaye zibeke irhafu kwinqanaba lentliziyo."

Ngaba ukulungele ukuyinika isivunguvungu? Apha, iLazoff ibonelela ngolandelelwano olukhulu lwentshayelelo kule vidiyo ye-kettlebell cardio yokuzilolonga. (Ngaba ufuna ukusebenzisa i-cardio kettlebell esebenzayo)?

Ingaba isebenza kanjani: Yenza uqeqesho ngalunye apha ngezantsi kwinani elibonisiweyo leempendulo okanye ixesha lokuphumla. Yenza isekethe enye okanye amaxesha amabini apheleleyo.

Uya kudinga: i-kettlebell enobunzima obuphakathi kunye nexesha

UKettlebell Swing

A. Yima ngekettlebell emgangathweni phambi kweenyawo kunye nemilenze ebanzi kancinane kunobubanzi behip ngokuqelelene. Ukuxhoma esinqeni ngamadolo athambileyo ukugoba kwaye ubambe intsimbi ngesiphatho ngezandla zombini ukuqalisa.

B. Jikisa i-kettlebell ngasemva naphakathi kwemilenze yakho. Ukugcina undoqo ubandakanyekile, qhubela ngenkani i-kettlebell phambili ngokutyhala isinqe sakho phambili kwaye uvume i-glutes yakho.

C. Vumela i-kettlebell ifikelele kubude besifuba, emva koko sebenzisa isantya ukuyiyeka iwe kwaye ujiwule phakathi kwemilenze. Phinda intshukumo ukusuka ekuqaleni ukuya esiphelweni kwisindululo samanzi.

Qhubeka imizuzwana engama-30.

I-Thruster

A. Yima ngeenyawo ububanzi ububanzi bendawo ubambe i-kettlebell kwindawo ebekiweyo (kufutshane ne-sternum) ngesandla sasekunene.

B. Ukungenisa kunye nokuzibandakanya, ukubethelela esinqeni kunye nokuguqa ngamadolo ukuhla uye kwisikwere. Yima xa amathanga ehambelana nomgangatho.

C. Cinezela unyawo oluphakathi ukuze ume, usebenzisa isantya sokucinezela kwangaxeshanye intsimbi ngaphezulu kwesandla sasekunene.

D epheleleyo. Ithontsile kancinci intsimbi ukuya kwindawo erhangiweyo ukuze ubuyele kwindawo yokuqala.

Yenza i-10 reps. Tshintsha amacala; phinda.

Umzobo 8

A. Yima ngeenyawo ububanzi ngaphezu kobubanzi besinqe phakathi, kunye ne kettlebell emhlabeni phakathi kweenyawo. Ngezantsi kwikota ye-squat, ugcine umqolo ngokuthe tye ngokwemvelo, isifuba siphakanyisiwe, amahlombe ngasemva, kunye nentamo engathathi hlangothi. Yehlisa uze ubambe isiphatho sekettlebell ngesandla sasekunene.

B. Jiwunga ngobunono i-kettlebell ngasemva phakathi kwemilenze kwaye ufikelele kwisandla sasekhohlo ujikeleze ngasemva kwethanga lasekhohlo ukuhambisa intsimbi kwisandla sasekhohlo.

C. Biyela ngesangqa i-kettlebell ujikeleze umphandle womlenze wasekhohlo. Ngomxholo obandakanyekileyo, kwangoko tyhala isinqe phambili ukuze ume, ujikeleze i-kettlebell ukuya kubude besifuba ngesandla sasekhohlo.

D epheleleyo. Vumela i-kettlebell iwe phantsi phakathi kwemilenze, ifike kwisandla sokunene ngasemva kwethanga lasekunene ukuhambisa i-kettlebell kwisandla sasekunene.

E. Biyela intsimbi phambili ujikeleze umphandle womlenze wasekunene kwaye ujije ihips phambili ukuze ume, ujikelezisa i-kettlebell ukuya kubude besifuba ngesandla sasekunene. Intsimbi mayibuye umva phakathi kwemilenze ukugqibezela ipatheni-8. Qala impendulo elandelayo ngaphandle kokuyeka.

Qhubeka imizuzwana engama-30.

I-Kettlebell High-Pull Snatch

A. Qala ngeenyawo ezibanzi kancinci kune-hip-width ngaphandle kunye ne-kettlebell emgangathweni phakathi kweenyawo. Ngezantsi kwikota ye-squat ukubamba umqheba wentsimbi ngesandla sasekunene.

B. Kwintshukumo enye yolwelo, gqabhuka ngezithende kwaye uphose isinqe phambili ukuya phezulu-phezulu intsimbi ukuya esifubeni. Emva koko tyhala intsimbi ngaphezulu ukuze ingalo yasekunene yandiswe ngokuthe ngqo ngaphezulu kwegxalaba, ubuso besundu buya phambili, kwaye i-kettlebell ihlala kwiphambili.

C. Ukuguqula intshukumo ukubuyela kwindawo yokuqala.

Yenza i-10 reps. Tshintsha amacala; phinda.

Ucocekile

A. Yima iinyawo zibanzi kancinane kunobubanzi obusisiqalo ngaphandle kwetyibhele ebethe emgangathweni phakathi kweenyawo. Ihenjisi esinqeni kwaye uguqe ngamadolo ukuze ubambe i-kettlebell ngezandla zombini.

B. Ngelixa ugcina umqolo ongathathi hlangothi, nyusa i-kettlebell ngokuthe nkqo ngokutyhala isinqe sakho phambili kwaye uzobe iingqiniba phezulu, ugcine ikettlebell ikufutshane nomzimba.Xa i-kettlebell iphelelwa bubunzima, khawuleza ujongise iingqiniba emacaleni kwaye uvumele izandla zityibilike ukuze zibambelele ezantsi kumqheba, zifike kwindawo erhangiweyo nekettlebell kanye phambi kwesifuba.

C. Guqula intshukumo yokuhlisa i-kettlebell ibuyele ezantsi ukuze ihambe ngaphezulu komgangatho.

Yenza i-10 reps; Tshintsha amacala; phinda.

Cinezela Cinezela uReverse Lunge

A. Yima ngeenyawo ububanzi bamagxa, ubambe i-kettlebell kwisandla sasekunene kwindawo ebekiweyo (kufutshane ne-sternum yakho).

B. Ngezantsi kwikota ye-squat, emva koko wandise ngokukhawuleza ama-hips kunye namadolo, usebenzisa ukukhawuleza ukucinezela i-kettlebell phezulu, kunye nengalo yasekunene yolule ngokupheleleyo ngokuthe ngqo phezu kwegxalaba lasekunene.

C. Ukugcina ukubandakanyeka okungundoqo, buyela umva ngonyawo lwasekunene ungene kwi-lunge ebuyela umva, ucofe idolo elingasemva emhlabeni kunye nokugcina idolo langaphambili ligobe ngqo ngaphezulu kweqatha lasekhohlo.

D epheleleyo. Cofa unyawo lwangasemva kwaye ucinezele phakathi kweenyawo zonyawo lwangaphambili ukuze ubuyele ekumeni, ugcine ubunzima obugqithisileyo lonke ixesha. Phinda kwelinye icala uphindaphinde enye.

Yenza i-10 reps. Tshintsha amacala; phinda.

I-Dead Clean ukuya kwi-Goblet Squat

A. Yima iinyawo zibanzi kancinane kunobubanzi obusisiqalo ngaphandle kwetyibhele ebethe emgangathweni phakathi kweenyawo. Ihenjisi esinqeni kwaye uguqe ngamadolo ukuze ubambe i-kettlebell ngezandla zombini.

B. Ngelixa ugcina umqolo ongathathi hlangothi, nyusa i-kettlebell ngokuthe nkqo ngokutyhala isinqe sakho phambili kwaye uzobe iingqiniba phezulu, ugcine ikettlebell ikufutshane nomzimba. Xa i-kettlebell iphelelwa bubunzima, khawuleza ujongise iingqiniba emacaleni kwaye uvumele izandla zityibilike ukuze zibambelele ezantsi kumqheba, zifike kwindawo erhangiweyo nekettlebell kanye phambi kwesifuba.

C. Ngokukhawuleza yehla ungene kwisitya sokuhamba, unqumame xa amathanga ehambelana nomgangatho. Cinezela phakathi kwenyawo ukuma, emva koko ucocekile ukuze unciphise i-kettlebell phakathi kweenyawo ukubuyela kwindawo yokuqala, ucofe intsimbi phantsi kancinci ngaphambi kokuqala ukuphinda.

Yenza i-10 reps.

Uphengululo lwe