Inkosi yale Ntshukumo: Reverse Lunge ngeGlider kunye neKettlebell Overhead Reach

Umxholo

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Amanqwanqwa, njengama squats, yenye yezona zinto zisezantsi zomzimba ezihambayo onokuzenza. Kodwa loo nto ayithethi ukuba kufuneka ubambelele kwintshukumo efanayo yakudala ngamaxesha onke. (Jonga nje indlela esiyixube ngayo i-squat kwi-Master This Move: I-Goblet Squat kunye ne-Master This Move: IBarbell Back Squat.) Ayisiyiyo kuphela ukuba kubalulekile kwaye ukufaka intshayelelo kwizinto zakho zesiqhelo (emva kwayo yonke loo nto, yile nto izakuhamba Qinisekisa ukuba uqhubeka ubona iziphumo zomsebenzi emva kokuzilolonga emva kokuzilolonga), kodwa ukongeza izixhobo ezitsha kunokukhulisa izibonelelo.

Ngokubuya ngokuLunge ngeGlider kunye neKettlebell ngaphezulu kweNtloko yokufikelela, sisebenzisa kakhulu loo mbono. Okokuqala, "i-disc etyibilikayo idala indawo engazinzanga, enceda ukubandakanya amandla akho kunye nomzimba ophantsi ngakumbi," utshilo uDavid Kirsch, umqeqeshi odumileyo kunye nengcali yezempilo. Kungenxa yokuba kuya kufuneka usebenze nzima ukuze uzinze ekubizeni intshukumo ngakumbi kwimicu yemisipha kwaye ibenze basebenze nzima. Kwaye "i-kettlebell igcina umzimba wakho ongaphezulu ubandakanyekile kwaye ikunyanzele ukuba usebenzise umzimba wakho wonke ukugqiba intshukumo," uyongeza. (Jonga le mizuzu engama-20 yokutshisa i-Kettlebell Workout.) Ewe, sithathe nje ukukhaba-ezantsi kwentshukumo yomzimba kwaye yajika yaba yitoni yomzimba wonke.

Tshintsha imiphunga yesiqhelo kwindlela yakho yezi-okanye usebenze ngokulula iiseti ezi-2-3 ze-5-7 reps kumlenze ngamnye kwindlela yakho yesiqhelo amaxesha ambalwa ngeveki. Uqinisekisiwe ukuba uyakuva ukutshiswa ukusuka entloko ukuya ezinzwaneni (okanye ubuncinci ukusuka emagxeni akho ukuya emaqatheni akho!).

A Qala ukuma kunye ne-glider phantsi konyawo lwakho lwasekhohlo, iinyawo ze-hip-width ngaphandle. Bamba i-kettlebell ekhanyayo kwisandla sakho sasekunene ngesiphatho, ecaleni kwentsimbi ejonge phezulu, ngaphezulu.

B Qhuba unyawo lwakho lwasekhohlo ubuyele kwi-lunge ebuyela umva, ugcine umzimba wakho ophezulu uzinzile kwaye isandla sakho sasekhohlo kwisinqe sakho. Misa kancinci, emva koko ubuye uqale. Yenza zonke ii-reps kuloo mlenze, emva koko utshintshe amacala kwaye uphinde.

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