I-Studio yoBume: UkuSebenza kweSekethe ye-Kettlebell ukuPhembelela uBomi bakho boSondo

Umxholo

• Umjikelo 1 weKettlebell: Ukomelela
• I-Hollow-Body Chest Press
• Ukucinezela iHhafu yokuHamba ngeNdawo yokuHamba
• Umqolo omnye wokuPhakamisa uMlenze
• ISekethe ye-Kettlebell 2: Ukulungiswa
• Coca kwiGoblet Squat
• I-lateral Lunge ibhalansi
• Ngengalo enye Kettlebell Push-Up
• Uphengululo lwe

Uluvo lokuba ukusebenza ngaphandle kunokunyusa impilo yakho yomzimba nengqondo ayiyonto intsha, kodwa uphando lwakutsha nje lubonisa ukuba ukubila kwakho kunokukwenza ufune ukuhla uye kwishishini.

"Ukuzivocavoca umzimba kungadlala indima enkulu ekwandiseni ukubonwa komzimba wabasetyhini kunye nokuzithemba, okuchaphazela ukuzithemba komfazi ngokwesini kunye nomnqweno," utshilo uCindy Meston, Ph.D., unjingalwazi kwezengqondo kwiYunivesithi yaseTexas eAustin. “Inokonyusa nomsebenzi wenkqubo yemfesane yovelwano, ethi inyuke ngexesha lokuphendula-okanye-ukubhabha. Kwaye siyazi kwizifundo ezininzi kwilebhu yam ukuba oku kuvula kuququzelela inkanuko yesini kwabasetyhini. " Uphando lukaMeston lubonise ukuba abafazi abenze i-treadmill yemizuzu engama-20 bebaleka ngesantya esiphakathi bafumana ukuvuswa kokuvuselela emva kokusebenza. (Oku kuyinyani nakwabo bathatha i-anti-depressants, ecinezela inkqubo yeemvakalelo yovelwano.)

Enye yehomoni eyintloko enceda umzimba wakho ukuba ukrwele izihlunu-ezizezi testosterone-ikwaqhuba umnqweno. "Kukho ubungqina obungenakuphikiswa bokuba i-testosterone iphucula i-libido kubasetyhini, kwaye umthambo ophezulu wokunyusa amanqanaba e-testosterone okwethutyana," utsho uRobert LeFavi, Ph.D., ingcali yesayensi yezempilo kunye nomphathi weYunivesithi yaseSouth Carolina eBeaufort. Isifundo esenziwe kwiYunivesithi yaseKennesaw State eGeorgia sibonise ukuphakama okunjalo kwabasetyhini emva kweeseshoni zeCrossFit, kwaye ubukhulu yeyona nto iphambili. "Idatha ibonakala ngathi ikwicala le-HIIT okanye iphakamisa imithwalo ubuncinci i-85 yeepesenti yamandla akho aphezulu," utshilo uLeFavi. (Ukunyuka kwesondo okuqhubayo ayisiyiyo kuphela indawo yokuphakamisa iintsimbi.)

Ukuba ujonge ukuzilolonga okukwenza ukuba uvuthelwe ngeendlela ezininzi kunenye, bamba i-kettlebell enekhilogram ezili-12 (okanye i-dumbbell engama-20 ukuya kuma-25) kule sekethi yekettlebell iphezulu. Ubume Ilungu leBrain Trust uAlex Silver-Fagan, Umqeqeshi we-Nike Master, utitshala we-yoga, kunye nomqeqeshi we-kettlebell we-StrongFirst. "Ezi ntshukumo zibetha umzimba uphela, zisebenza undoqo kulo lonke, kwaye zikhulise isiseko sonyamezelo lwe-cardio," utshilo uSilver-Fagen. "Kukho into enomdla malunga nokusebenzisa i-kettlebell kunye nokudala amandla ngomzimba wakho." Ukwenza i-sweat sesh nokuba i-steamier, sebenza ngokuhamba neqabane. (Kwaye ewe, kukho izibonelelo zempilo onokuzifumana ngokuyifumana emva kokwenza umthambo.)

Ingaba isebenza kanjani: Kukho iisekethe ezimbini ze-kettlebell, enye igxile kumandla kwaye enye igxile kwi-conditioning. Yenza intshukumo nganye ngenani lee-reps ezibonisiweyo. Phinda isekethe yentsimbi yokuqala kathathu ngaphambi kokuhamba kwisekethe elandelayo. Isekethe yesibini ye-kettlebell yimizuzu eli-10 ye-AMRAP (imijikelo emininzi kangangoko) yokufunda ileli. Uya kuqala ngokwenza i-1 rep yentshukumo nganye. Xa ugqibile ngesekethe, qalisa umva ekuqaleni, kodwa wenze i-2 reps kwintshukumo nganye. Phinda, wandise inani lakho lokuphindaphinda ngo-1 ngalo lonke ixesha. Yima kwimizuzu eli-10, nokuba sele wenze kangaphi na. (Idibeneyo: Le Kettlebell Workout Sculpts Serious * Imisipha)

Yintoni oya kuyidinga: I-kettlebell ye-12-kilogram okanye i-dumbbell engama-20 ukuya kuma-25

Umjikelo 1 weKettlebell: Ukomelela

I-Hollow-Body Chest Press

A. Lala ujonge phezulu emilenzeni kwaye wandise imilenze. Bamba i-kettlebell kwizandla zombini ngokuthe ngqo ngaphezulu kwesifuba. Phakamisa amahlombe phantsi, ubandakanye i-abs kunye nokutsala iimbambo eziphantsi.

B. Yandisa imilenze.

C. Cinezela i-kettlebell ukuya eluphahleni.

D epheleleyo. Yehlisa i-kettlebell kancinci ukuya esifubeni ukubuyela ukuqala, ubambe indawo yomzimba ongashukumiyo kuyo yonke intshukumo.

Yenza i-10 ukuya kwi-12 reps.

Yenza isikali phantsi: Esikhundleni sokwandisa imilenze, qalisa ngemilenze kwisithuba setafile eguqukayo, ngamadolo agobile kwi-angle ye-90-degree. Ngelixa ucofa i-kettlebell usiya eluphahleni, yandisa umlenze wasekunene uphume, ukhaba ngesithende, ukuhambisa ii-intshi emgangathweni. Yehlisa i-kettlebell kancinci uye esifubeni kwaye utsale umlenze wasekunene ubuyele kwindawo yetafile ukubuyela ukuqala. Yenza i-10 ukuya kwi-12 reps, utshintshanisa imilenze.

(Kunye nee-bugs ezifileyo, zama le mithambo yokubulala ukuze uqinise eyona nto uyifunayo.)

Ukucinezela iHhafu yokuHamba ngeNdawo yokuHamba

A. Yima ngeenyawo ububanzi benyama ngaphandle kwaye ubambe i-kettlebell kwisandla sasekunene. Phakamisa isandla ukuya kwi-sternum ukuze i-kettlebell iphumle kwingalo yasekunene kwindawo ephambili yokuma. Gcina isihlahla siqonde kwaye ingqiniba ibotshelelwe kwicala lasekunene.

B. Nyathela umlenze wasekhohlo ngasemva kwaye uhlise idolo lasekhohlo ukuya emgangathweni. Idolo lasekunene kufuneka lenze i-angle ye-90-degree angle.

C. Cinezela ngaphezulu kwe-kettlebell ngaphezulu, uzise i-bicep ecaleni kwendlebe. Nciphisa i-kettlebell ngokucothayo ukuya kwindawo yokubeka ngaphambili.

D epheleleyo. Cinezela kunyawo lwasekunene uze uze ume. Buyela umva ijinge ngomlenze wasekhohlo ukuze uqalise irep elandelayo.

Yenza i-6 ukuya kwi-8 ye-reps ngomlenze ngamnye.

Umqolo omnye wokuPhakamisa uMlenze

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe. Bamba i-kettlebell kwisandla sasekhohlo ecaleni kwaye ususe ubunzima kunyawo lwasekunene.

B. Yandisa umlenze wasekhohlo emva kancinci, ukhaba ngesithende sasekhohlo de umlenze wasekhohlo uphelele, ungqamene nomgangatho. Kwangaxeshanye yehlisa i-kettlebell ezantsi uye ngasekunene.

C. Ukubamba esi sikhundla, layisha i-kettlebell ukuya kwi-rib ephantsi, ugcine i-bicep isondele ecaleni kwaye uzisa ingqiniba phezulu eluphahleni.

D epheleleyo. Yehlisa i-kettlebell ubuyele kwi-shin, umlenze wasekhohlo osezantsi, kwaye ume kancinci ukubuyela ukuqala.

Yenza 6 ukuya 8 reps kwicala ngalinye.

(Imiqolo yothando? Zama la manyathelo omeleza ngasemva ukusuka kukuqina komzimba uHannah Davis.)

ISekethe ye-Kettlebell 2: Ukulungiswa

Coca kwiGoblet Squat

A. Yima ngeenyawo ububanzi bamagxa, iinzwane zikhonjisiwe kancinci. Beka i-kettlebell phakathi kwee-arches zeenyawo.

B. Tyhila isinqe ngasemva, ugobe kancinane amadolo, kwaye ufikelele ezantsi kwi-kettlebell. Tsala amahlombe ngasemva nangaphantsi ukuze wenze umva othe tyaba kwaye uqinise ukubengezela.

C. Bamba isibambo se-kettlebell ngezandla zozibini, iinyonga ezivulekileyo, kunye namagxa onyusa amagxa, uzobe i-kettlebell phezulu esifubeni kwaye ujonge iingqiniba phezulu ukuze uzicoce ukuya kwindawo yokuma kwesikhoji.

D epheleleyo. Yehla kwi-squat, utyhale ihips ngasemva kunye namadolo phambili. Yima kwaye uguqule intshukumo ukuthoba i-kettlebell phantsi ukuze ubuyele ukuqala.

I-lateral Lunge ibhalansi

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe. Bamba i-kettlebell phambi kwe-sternum, isandla esinye kwicala lokuphatha.

B. Nyathela umlenze wasekunene uye kwicala lasekunene, tyhala umva emva, kwaye ugobe umlenze wasekunene ube lunge ukuze umlenze wasekhohlo uthi tye (kodwa ungatshixwanga). Gcina iinzwane zijonge phambili kwaye iinyawo zihambelana enye nenye.

C. Cofa umlenze wasekunene ukuze ume ulinganise ngasekhohlo, uzise idolo lasekunene esifubeni. Yima umzuzwana kule ndawo.

D epheleleyo. Nyathela unyawo lwasekunene ecaleni kwasekhohlo ukubuyela ukuqala, emva koko kwicala lasekhohlo.

(I-BTW, imiphunga esecaleni inokwenza imimangaliso yokuqaqamba kwakho.)

Ngengalo enye Kettlebell Push-Up

A. Beka i-kettlebell ecaleni kwayo kwaye uqale kwindawo yeplanga ngeenyawo ezibanzi kancinci kunesinqe-ububanzi ngaphandle. Beka isandla sasekunene phezu kwe kettlebell kunye nesandla sasekhohlo phantsi. Qiniseka ukuba izandla ziphantsi kwamagxa ngokuthe ngqo.

B. Zityhale iingqiniba ngaphandle ukuze iingalo zenze i-engile ye-45-degree emzimbeni. Kancinci umzimba ophantsi, kwaye uyeke ii-intshi ezi-3 ngaphezulu komgangatho, ugcine umxholo ubandakanyekile. Qinisekisa ukuba umzimba wakhe umgca ochanekileyo ukusuka entloko ukuya ezinzwaneni.

C. Push away from the floor ukubuyela ukuqala.

D epheleleyo. Hamba izandla uye ngasekunene ukuze isandla sasekhohlo sikwi-kettlebell, kwaye uphinde kwicala lasekhohlo.

Nciphisa phantsi:Endaweni yokuqala kwindawo eplankweyo, qala kwindawo eplantiweyo eguqulweyo ngamadolo abekwe abanzi kancinci kunesinqe-ububanzi ngaphandle komgangatho.

(Ukuba uzama ukubethelela i-push-up, sebenza indlela yakho kwezi nkqubela zine.)

Uphengululo lwe