Iyo Yakanakisa Kettlebell Maekisesaizi eiyo Butt yeZviroto Zvako

Zvemukati

• Imwe-Arm Kettlebell Swing
• Muchinjikwa Kubvuta Kudzosera Lunge
• Mufananidzo 8 Kufamba Lunge
• Mangwanani akanaka Goblet Squat
• Turkish Bridge
• Deadlift neBut Tuck
• Kudzedzereka Kufa
• Ongororo ye

Chii chakatenderera, chakasimba, uye chakasimba kwese kwese? Ndine urombo, mubvunzo wekunyepedzera. Pane mhinduro mbiri dzakakodzera pano: kettlebell uye zvakapambwa zvako (kunyanya, butt yako mushure mekupedza iyi kettlebell Workout vhidhiyo).

Kurema glute Exercises dzimwe dzedzakanakisa nzira dzekumisikidza idzo dzinowanzo kuve dzakaomarara-kune-toni mhasuru mhasuru, uye iwe unowana iyo bhonasi yemoyo kurovedzwa nekutenda kune iyo yakakwidziridzwa kurova kwemoyo. (PS Iyi ingori imwe yenzira dzaunogona kushandira kunze zvishoma uye uwane mhedzisiro.)

Pano, Hannah Davis, murairidzi ane simba uye anogadzirisa uye musiki weMuviri NaHannah, anokuratidza mamwe eaanofarira kettlebell butt maekisesaizi anosimbisa mhasuru dzakakura kwazvo mumuviri wako-iyo glutes. (BTW, kune zvikonzero zvakawanda zvakakosha kuti uve nesimba rakasimba-kunze kwekutaridzika zvakanaka.)

Davis chokwadi anoziva nzira yake kutenderedza yakawanda yakasiyanasiyana michina yemidziyo, kuti iwe ugone kuva nechokwadi chekuti aive neako akanakisa ASS-ets mupfungwa paakagadzira iyi kettlebell butt Workout. Asi, hazvireve kuti haazive kuputsa ziya pasina chimwe chinhu kunze kwehuremu hwemuviri wako uye seti yemasitepisi.

Saka, tora zororo kubva pane zvakajairwa (verenga: zvinofinha) squats, tora huremu, uye enda nekuita ichi butt. (Inotevera kumusoro: Iyi Inorema Kettlebell Workout Inokupa Iwe Yakanyanya Simba Simba)

Inoshanda sei: Ita yega yega kurovedza muviri kune yakapihwa nhamba ye reps kudivi rega rega usati waenderera kune inotevera inotevera kurovedza. Paunenge iwe wapedza ese ekurovedza muviri, pfuura nepakati akateedzana zvakapetwa kaviri kuitira huwandu hwekurovedza hutatu hwekutenderera.

Zvamunoda: A medium to heavy kettlebell (8 kusvika 12kg)

Imwe-Arm Kettlebell Swing

A. Mira nemakumbo papfudzi-upamhi hwakaparadzaniswa uye kettlebell pauriri inenge tsoka pamberi pezvigunwe. Hinji pazviuno uchiramba usina kwawakarerekera musana, uye kukotama kuti ubate kettlebell mubato neruoko rwerudyi.

B. Hike kettlebell kumashure uye kumusoro pakati pemakumbo.

C. Kudzvinya glutes, kurumidza kumira uye svetukira kettlebell kumberi kusvika padanho reziso. Iwe unogona kusununguka wakasununguka ruoko rweruboshwe kumusoro panguva imwechete kuti uwedzere chiyero.

D. Dzokorora mafambiro ekufamba kusvikira ese reps apera. Chengetedza uremu nekumira pazasi peiyo swing apo kettlebell yave padyo kutanga nzvimbo.

Ita gumi nemashanu kudzoka parutivi rumwe nerumwe usati waenderera kune unotevera kurovedza muviri.

Muchinjikwa Kubvuta Kudzosera Lunge

A. Mira netsoka chiuno-upamhi zvakaparadzana nekettlebell pamberi petsoka yako yekuruboshwe.

B. Hinji pazviuno, kuchengetedza kwazvakarerekera musana, uye bata kettlebell mubato neruoko rwerudyi.

C. Svina glutes kuti ukurumidze kumira paunenge uchitenderedza kettlebell kumusoro uye nepamusoro pechanza chako kuti uzorore paruoko rwako. Iyi inzvimbo yakaoma.

D. Kubva pane chinzvimbo chakamisikidzwa, dzokera kumashure negumbo rako rerudyi mune yakasarudzika lunge. Makumbo anofanirwa kukomberedzwa pamadhigirii makumi mapfumbamwe. Iwe unogona kurega wakasununguka ruoko rworuboshwe rwuchiyerera kunze kune rumwe rutivi rwekuwedzera chiyero.

E. Pushira nepamberi chitsitsinho kuti umire. Dzokorora kusvikira reps yose yapera, uye shandura mativi.

Ita gumi nemashanu kudzoka parutivi rumwe nerumwe usati waenderera kune unotevera kurovedza muviri.

Mufananidzo 8 Kufamba Lunge

A.Mira netsoka chiuno-upamhi zvakaparadzana nekettlebell muruoko rwerudyi parutivi rwako.

B. Dzokera kumashure netsoka yako yekurudyi ichiuya mune yakasarudzika lunge, sezvo iwe panguva imwechete uchiunza kettlebell pasi pasi pegumbo rako repamberi kuti ubate mubato neruoko rweruboshwe. Chiuno chinogona kusimira zvishoma kumberi.

C. Iine kettlebell muruoko rweruboshwe, pusha nepamberi chitsitsinho kuti umire. Dzokorora mafambiro ekufamba kune rimwe divi rakatarisana, uchipinda mune yakasarudzika lunge negumbo rekuruboshwe uye nekuunza huremu pasi kurudyi kurudyi.

Ita 15 reps kune rumwe rutivi usati waenda kune imwe inotevera.

Mangwanani akanaka Goblet Squat

A. Mira nemakumbo akafara kupfuura mafudzi-akapamhama akaparadzaniswa, zvigunwe zvichinongedzera zvishoma kunze. Bata kettlebell nenyanga (uko mubato unosangana nebhero) pakakwirira pachifuva nemakona akanongedza pasi.

B. Hinji muhudyu uye chengeta chipfuva chakasimudzwa. Chimbomira pano usati wabata chiuno uye uchiuya pasi mugoblet squat; kettlebell ichiri pakureba kwechipfuva.

C. Reverse kufamba, kusunda kuburikidza nezvitsitsinho kusimudza garo kumashure. Wobva wasvina glutes kuti udzokere pakamira.

Ita 15 reps usati waenderera kune chiitwa chinotevera.

Turkish Bridge

A.Gara negumbo rekurudyi rakatambanudzwa pamberi pako, gumbo rekuruboshwe rakakotama netsoka yakasimwa pasi, ruoko rwerudyi rwakatambanudzwa zvishoma kunze kwepakati uye kumashure kwako kuti uenzanise, uye kettlebell padivi pehudyu yako yekuruboshwe pasi.

B. Bata kettlebell nemubato neruoko rweruboshwe, uye nzvimbo munzvimbo yakarongedzwa nebhero kunze kweruoko rwekuruboshwe. Wedzera uremu kumusoro kumusoro kwako, uchichengeta ziso pabhero nguva dzese.

C. Kusundira nepasitsitsinho kuruboshwe (uye kushandisa ruoko rwerudyi uye gumbo kubatsira chiyero), simudza chiuno munzvimbo yakakwira bhiriji.

D. Nekutonga, dzikisa pasi kutanga nzvimbo. Dzokorora kusvikira reps dzese dzapera, wobva wachinja mativi. (Psst: Tenzi weTurkey Simuka neiyi nhanho-ne-nhanho vhidhiyo yedzidziso.)

Ita gumi nemashanu kudzoka parutivi rumwe nerumwe usati waenderera kune unotevera kurovedza muviri.

Deadlift neBut Tuck

A.Mira nemakumbo papfudzi-upamhi kupatsanura uye kettlebell pauriri pakati petsoka. Hinji pazviuno uchiramba usina kwawakarerekera musana, uye kukotama kuti ubate kettlebell mubato nemaoko maviri.

B. Sunda kuburikidza nezvitsitsinho uye kusvina glutes kuti usimudze. Chengetedza zvishoma pelvic tuck kuti usadzore kumashure kana kusvika pakamira yakamira. Reverse movement, kubaya kettlebell pasi kuti utange zvakare.

Ita 15 reps usati waenderera kune chiitwa chinotevera.

Kudzedzereka Kufa

A. Mira negumbo rerudyi kumashure, tsoka yepamberi pasi, uye kettlebell pamberi pako pasi.

B. Hinji pazviuno kuti usvike pasi uye ubate kettlebell mubato neruoko rwerudyi.

C. Dzvinya glutes kuti uuye kumira. Iwe unogona kuwedzera wakasununguka ruoko rweruboshwe kunze kudivi rekuwedzera chiyero. Dzokorora kusvikira reps yose yapera, uye shandura mativi.

Ita 15 reps kune rumwe rutivi usati waenda kune imwe inotevera.

Ongororo ye