Inkosi yokuhamba: I-Kettlebell Windmill

Umxholo

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Ngaba uyifundile iTurkish Get-Up (amanqaku okuzama nayo!)? Kule veki #MasterThisMove challenge kule veki, siphinda sibetha iibetile kwakhona. Ngoba? Ngenye, jonga ukuba kutheni i-Kettlebells ingukumkani weeKhalori ezivuthayo. Ngapha koko, le ntshukumo ye-kettlebell, I-Kettlebell Windmill, iyoyikisa, kodwa siyifumene inyani. kumnandi-kwaye ucelomngeni ngokwaneleyo ukuba uyakukubeka "kummandla," njengaxa uzama ukuqonda ubuchule bomdaniso obukhohlisayo.

I-Kettlebell Windmill sishukumisi somzimba esipheleleyo esisebenza ngokukuko ikakhulu-ikakhulu kwizibophelelo zakho, kuba wenza isinqe esinqeni ngelixa usenza intshukumo, utshilo umqeqeshi waseNew York City-based uNick Rodocoy. Uya kubetha imilenze yakho (ingakumbi loo misipha!), I-glutes, i-hips, amahlombe kunye ne-triceps.

Kukho iinguqulelo ezintathu ezahlukeneyo ze-Kettlebell Windmill: i-High Windmill, i-Low Windmill kunye ne-High Low Windmill-eyona inzima kwezi zintathu. Siza kukubonisa indlela yokuziqonda zonke ezi zinto zintathu. Kodwa, "Qala nge-windmill ephantsi kwaye uqhubeke uye phezulu kwaye emva koko uye ezantsi," utshilo uRodocoy. Kwaye ekubeni oku kungumceli mngeni kunye nezinto ezininzi ezihambayo, qalisa ukusebenzisa ubunzima bomzimba wakho kwaye uqiniseke ukuba uziva ukhululekile ngokuhamba ngaphambi kokuthatha i-kettlebell.

Kuhlala kulumkile ukwenza ukufudumeza okunamandla ngaphambi kokuzilolonga, kodwa kubaluleke kakhulu ngaphambi kokuhamba. (Funda i-Warmup engcono kakhulu kulo naluphi na uhlobo lokuSebenza.) "Kubalulekile ukunweba izinqe kunye nokuziqhelanisa nokuhamba phakathi komqolo ophakathi ekubeni le nto iyinkimbinkimbi kwaye idinga uluhlu olukhulu lokunyakaza," kusho uRodocoy. Zama i-windmill esecaleni ecaleni kwakho idolo lixhonywe kwi-roller roller (ingalo yakho iya kutshayela nangaphezulu kwentloko yakho). "Izakunceda ukudibanisa umva ophakathi ngelixa uzinzisa umva ongezantsi kwaye wolule kwaye uvule isifuba namagxa," utshilo uRodocoy. Isitshixo esilinganayo kukwelula okanye ukukhupha i-hamstrings kunye ne-glutes.

IPHEPHA ELIPHELELEYO

A Beka i-kettlebell emhlabeni kancinci phambi kwakho phakathi kwemilenze yakho. Yima ngeenyawo ezibanzi kancinane kunesinqe, iinzwane zasekhohlo zijikwe kancinane kwaye iinzwane zasekunene zijikelwe ngasekunene, amadolo agobe kancinane.

B Yandisa ingalo yasekunene eluphahleni, ugcine isandla siqondile.

C Bamba i-abs kwaye ufikelele kwisandla sasekhohlo ukuya ngaphakathi kwethanga lasekhohlo, ujonge phezulu kwisandla sakho sasekunene.

D Ihenjisi esinqeni, ukwehlisa isusu kunye nokugoba idolo lasekhohlo njengoko ingalo yasekhohlo ityibilika phantsi ukuze ibambe isiphatho sebhetile, isolula ingalo yasekunene emgceni phezu kwegxalaba.

E Cinezela umva phezulu, ubambe intsimbi intende ijonge ngaphandle, ukubuyela ekumeni. Phinda.

IPHEPHA ELIPHAKAMILEYO

A Yima ngeenyawo ezibanzi kancinane kunesinqe, iinzwane zasekhohlo zijikwe kancinane kwaye iinzwane zasekunene zijikelwe ngasekunene, amadolo agobe kancinane.

B Yandisa ingalo yasekunene, ubambe intsimbi ngesiphatho ngobunzima obusemva kwesihlahla sakho, ukuya kwisilingi.

C Bamba i-abs kwaye ufikelele kwisandla sasekhohlo ukuya ngaphakathi kwethanga lasekhohlo, ujonge phezulu kwisandla sakho sasekunene.

D Ihenjisi esinqeni, ukwehlisa isusu kunye nokugoba idolo lasekhohlo ukuchukumisa umhlaba ngeminwe yasekhohlo, wolula ingalo yasekunene emgceni phezu kwegxalaba.

E Cinezela umva ukuze ubuyele ekumeni kwaye uphinde.

Ukuba uziva ngathi uzibethelele zombini ezi ntshukumo zingentla, zibeke kunye-ubambe i-kettlebell kwisandla ngasinye-umkroli osebenza ngakumbi.

IPHEPHA ELIPHAKATHI ELIPHAKAMILEYO

A Beka i-kettlebell emhlabeni kancinane phambi kwakho phakathi kwemilenze yakho. Yima ngeenyawo zibanzi kancinci kunesinqe, iinzwane zasekhohlo zincinci zityhilekile kwaye iinzwane zasekunene zijike ngasekunene, amadolo agobe kancinci. Bamba enye i-kettlebell enobunzima obulinganayo kwisandla sakho sasekunene, kunye nobunzima bentsimbi ngasemva kwesihlahla.

B Yandisa ingalo yasekunene kwisilingi, ugcine isihlahla sithe tye.

C Yenza i-abs kwaye ufike kwisandla sasekhohlo ukuya ngaphakathi kwethanga lasekhohlo, ujonge phezulu ngasekunene kwakho.

D Ukuxhoma esinqeni, ukwehlisa itorso kunye nokugoba idolo lasekhohlo njengoko ingalo yasekhohlo isityibilika ezantsi ukuze ibambe isiphatho sekettlebell, yolula ingalo yasekunene kumgca phezu kwegxalaba.

E Cinezela umva phezulu, ubambe intsimbi ijonge ngaphandle, ukubuyela ekumeni. Phinda.

Zama ukwenza iiseti ezi-3-4 ze-3-5 reps yayo nayiphi na inguqu kwicala ngalinye kanye okanye kabini ngeveki. Uthanda ikettlebell? Yongeza le 20-Minute Fat-Burning Kettlebell Workout kulungelelwaniso lwakho kule veki nayo. Sazise ukuba yeyiphi eshukumayo ofuna ukuyenza ngokulandelayo ngokumaka @ SHAPE_Magazine kwaye usebenzisa i-hashtag #MasterThisMove.

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