Ukuzivocavoca umzimba kukaKettlebell kwabasetyhini abakhulelweyo abakhuselekileyo emntwaneni

Umxholo

• I-Goblet Squat
• Ukufa
• Umqolo ogobileyo
• Kettlebell Swings
• Ulwandiso lweeTriceps
• Lateral Lunge
• Halo
• Windmill elungisiweyo
• Curl ukuze ucinezele
• Uphengululo lwe

Ngaba ufuna ukulungiselela umzimba wakho kwimarathon yokuba ngumama? Kutheni ungaphosi ujikeleze isiqwenga sezixhobo zokuzilolonga ngokuqinisekileyo esifana nosana: i-kettlebell. Ngokuchasene noko abanye abantu banokucinga, kukhuselekile ngokugqibeleleyo ukuphakamisa iintsimbi ngelixa ukhulelwe, ukuba nje awuphambani kakhulu. (Nantsi yonke into ofuna ukuyifumana malunga nokukhulelwa kokukhuseleka okukhuselekileyo.)

Mamela nje umzimba wakho kwaye ukhumbule ukuba eli ayiloxesha lokuzama ukwenza nantoni na okanye ukujolisa iipakethi ezintandathu, utshilo u-Amanda Butler, umqeqeshi kwigumbi lokulala, isitudiyo se-HIIT kwisiXeko saseNew York. Olu hlobo lokuzilolonga lwe kettlebell luya kunceda ukugcina umzimba womelele. Iintshukumo ezifumana amaqela emisipha emininzi kunye nokugcina ulungelelwaniso lomzimba opheleleyo kwindawo-ukuze ube nokubhetele kakhulu ekuleqeni umntwana wakho omncinci xa enokuthi ekugqibeleni akhase. (Ufuna ukucima ubunzima? Akukho nkxalabo-uButler naye unomzimba wokuzivocavoca umzimba wokulindela oomama.)

Ingaba isebenza kanjani: Butler ubonakalisa intshukumo nganye kwividiyo engentla. Yenza umthambo ngamnye kangangemizuzwana engama-30, emva koko uphumle imizuzwana engama-30 ngaphambi kokuba udlulele kwelandelayo (kodwa thatha ixesha lokuphumla elingakumbi ukuba liyafuneka). Qala ngeseti enye kwaye usebenze ngendlela yakho ukuya kuthi ga kwiiseti ezimbini okanye ezintathu, kuxhomekeke kwinqanaba lakho lokuqina.

I-Goblet Squat

A. Ukuma ngeenyawo ezibanzi kancinci kunobubanzi behip ngokuqelelene, ubambe i-kettlebell emacaleni phambi kwesifuba, izandla zisonge intsimbi.

B. Thumela isinqe umva kwaye uguqe ngamadolo ukuthoba kwiskat, ugcine umva tyaba.

C. Cinezela phakathi kweenyawo ukuma kwaye ubuyele kwindawo yokuqala.

Phinda imizuzwana engama-30. Phumla imizuzwana engama-30.

Ukufa

A. Yima ngeenyawo ukubanzi kancinane kunobubanzi obusisiqalo ngaphandle, ubambe i-kettlebell ngesiphatho phambi kwesinqe.

B. Thumela isinqe ngasemva ukuya kwihenjisi phambili kwaye uguqe kancinane ukuthoba i-kettlebell phakathi kweenyawo.

C. Thepha intsimbi ukuya emgangathweni (ukuba kunokwenzeka), uze ucinezele i-hips phambili ukuze ubuyele kwindawo yokuqala, ugcine umva wecala kuyo yonke intshukumo.

Phinda imizuzwana engama-30. Phumla imizuzwana engama-30.

Umqolo ogobileyo

A. Qala kwindawo enzulu yelunge * ngomlenze wasekhohlo ngaphambili, ubambe i-kettlebell ngesiphatho ngesandla sasekunene. Bamba phambili ngomqolo obekiweyo ukuze ubeke ingqiniba yasekhohlo edolweni lasekhohlo, kunye neeketile ezisezantsi ezantsi ecaleni kweqatha lasekunene ukuqala.

B. Umqolo we-kettlebell ukuya kwinqanaba lesifuba, ugcina umva uthambile kwaye ubunzima busasazwe ngokulinganayo phakathi kweenyawo zombini.

C. Yehlisa kancinci kettlebell ubuyele kwindawo yokuqala.

Unokufumana kulula ukulinganisela kunye neenyawo zakho ngokubanzi endaweni yokubopha ngokuqinileyo kwindawo emxinwa kakhulu.

Phinda imizuzwana engama-30. Phumla imizuzwana engama-30. Phinda kwelinye icala.

Kettlebell Swings

A. Yima ngeenyawo ukubanzi kancinane kunobubanzi obusisinqe ngaphandle kwe kettlebell emgangathweni malunga nonyawo phambi kweenyawo. Zixhome esinqeni ukuze ugobe kwaye ubambe i-kettlebell ngesiphatho ukuze uqale.

B. Swing kettlebell umva phakathi kwesinqe, emva koko vumela ukuba ujike phambili.

C. Qhuba isinqe phambili kwaye uphakamise isifuba, ujikelezisa i-kettlebell ukuya kwinqanaba lesifuba.

D epheleleyo. Vumela i-kettlebell ukuba ibuyele umva ezantsi, * ukuguqula intshukumo ukuze ibuyele umva phakathi kwemilenze.

*Kusenokufuneka uthambise iingqiniba zakho ukuze uzivumele ziphumle ngaphandle kwesisu sakho ngelixa ujingayo.

Phinda imizuzwana engama-30. Phumla imizuzwana engama-30.

Ulwandiso lweeTriceps

A. Yima inyawo ziqelelene ngobubanzi besinqe, zigxadazele ukuze unyawo olunye lube ngaphambili ukuze ulungelelane.

B. Yehlisa intsimbi emva kwentloko, iingqiniba ezijolise esilingini.

C. Cofa i-triceps ukubuyela kwindawo yokuqala.

*Ukugxadazela ukuma kwakho kunceda ngolungelelwano kwaye kubeka uxinzelelo oluncinci kwizihlunu zakho eziphambili.

Phinda imizuzwana engama-30. Phumla imizuzwana engama-30.

Lateral Lunge

A. Yima ngeenyawo kunye, ubambe i-kettlebell ngentsimbi ngokuthe tye phambi kwesifuba.

B. Thatha inyathelo elikhulu ukuya ekunene ngonyawo lwasekunene. Ngaphantsi kwe-lateral lunge, uthumela inyonga umva kwaye ugoba umlenze wasekunene, kodwa ugcine umlenze wasekhohlo ngqo (kodwa ungatshixwanga).

C. Cofa unyawo lwasekunene ukuze ubuyele kwindawo yokuqala, uphinde uphinde kwelinye icala.

Phinda, utshintshe amacala imizuzwana engama-30. Phumla imizuzwana engama-30.

Halo

A. Yima ngeenyawo ububanzi ububanzi bendawo, ubambe i-kettlebell ngeempondo phambi kweqhosha lesisu.

B. Phakamisa i-elbow yasekhohlo kwaye isangqa i-kettlebell ujikeleze intloko ukuya ngasekunene, emva kwentloko, emva koko ujikeleze icala lasekhohlo kwaye ubuyele kwindawo yokuqala.

C. Phinda kwelinye icala, udlula i-kettlebell ngasekhohlo kuqala.

Phinda, utshintshise ulwalathiso lwemizuzwana engama-30. Phumla imizuzwana engama-30.

Windmill elungisiweyo

A. Yima ngeenyawo kwindawo ebanzi, ingalo yasekhohlo efikelela ngqo ngaphezulu, ii-biceps ecaleni kwendlebe. Kwisandla sasekunene, bamba i-kettlebell ngesiphatho phambi kwe-hip yasekunene. Gcina iinzwane zasekhohlo zijonge phambili kwaye jika iinzwane zasekunene ecaleni ukuqala.

B. Ngemilenze ethe tye, i-kettlebell esezantsi ecaleni komlenze wasekunene uye emgangathweni (ukuya kuphela apho kufanelekileyo). Ingalo yasekhohlo isafikelela esilingini.

C. Ukubuyisela umva intshukumo ukubuyela kwindawo yokuqala.

Phinda imizuzwana engama-30. Phumla imizuzwana engama-30. Phinda kwelinye icala.

Curl ukuze ucinezele

A. Yima ngeenyawo ububanzi benyonga, ubambe i-kettlebell ngeempondo phambi kwesinqe.

B. I-curl intsimbi ukuya emagxeni, emva koko ucinezele ngaphezulu, ukolula iingalo ngokuthe ngqo kumagxa.

C. Cotha ukubuyisela umva intshukumo ukubuyela kwindawo yokuqala.

Phinda imizuzwana engama-30. Phumla imizuzwana engama-30.

Uphengululo lwe