Mashandisiro eKettlebell yeFlat Abs

Zvemukati

• Kettlebell Cardio
• Yakavakwa-Mu Ab Tightening
• Balance Dambudziko Rekubatsira
• Ongororo ye

Kuti uzvitarise, haungafungire kuti kettlebell iri nyore igamba rekusimba-zvese ari epamusoro macalorie anopisa uye ab flattener mune imwe. Asi nekuda kwefizikisi yayo yakasarudzika, inogona kuunza kupisa uye kusimba kupfuura mamwe marudzi ekuramba.

Kettlebell Cardio

Chaicho kettlebell inofamba ndiwo macalorie guzzlers. Tora kubvuta (kusimudza ruoko-kumwe uko, kubva pakota-squat chinzvimbo, iwe unofambisa fambisa kettlebell kubva pasi kuenda kumusoro pamusoro paunenge wakamira, bhero richikwenya kumusoro uye pamusoro kuzorora pamusoro pemberi kwako). Inopisa macalorie makumi maviri paminiti painenge ichiitwa pa-as-many-reps-as-possible (AMRAP) kumhanya-iwoyo mwero wekupisa weanokurumidza maminitsi matanhatu-mamaira kumhanya, sekureva kweazvino American Council pane Exercise kudzidza pa Yunivhesiti yeWisconsin-La Crosse. (Vadzidzi muchidzidzo vakaita 20-minute Workout inosanganisira 15-second AMRAP intervals ye kettlebell snatches inoteverwa ne15 seconds yekuzorora.) "Iko kurovedza muviri wose," anodaro munyori anotungamirira John Porcari, Ph.D.

Nekubata iyo yese yekumashure cheni (kumashure, garo, nyundo, uye mhuru) pamwe nechipfuva, mapendekete, nemaoko, kettlebell inobvuta uye misiyano yayo inoshanda akawanda mhasuru mapoka kupfuura mamwe mafomu eHIIT, akadai sekuchovha bhasikoro kana kumhanya, ayo anonyanya kushandisa makumbo uye glutes. Ita yakakwira-kusimba kettlebell nguva senge idzo dziri muchidzidzo, uye iwe zvakare unenge uchitumira mamwe mafuta ab muvira rako rinopisa koriori pane kana iwe uchinge wakadzikama reps of swings. (Usati waedza chero chinhu, ita shuwa kuti uri kushandisa iyo kettlebell zvakanaka uye kusaita izvi zvakajairika kettlebell zvikanganiso zvaungave uchiita uye maitiro ekuzvigadzirisa.)

Yakavakwa-Mu Ab Tightening

Kusimudza kettlebell inodaidzira yakasungirirwa mukati mese uye nekuwedzera kudzvinyirira kweABS uye glutes kumusoro kwekusvetuka. Iyi pulse-senge abdominal contraction inoomesa moyo wako uye inodzikamisa musana wemuzongoza kubatsira kudzora inorema, ine simba kufamba. Ikoko zvakare uko vakadzi vanotarisa kune cinch uye kusimbisa yavo yepakati nepakati vanogona kunyatso mari mukati.

Ongororo ichangoburwa yakabudiswa mu Journal of Strength uye Conditioning Research yakaratidza kuti kana ivo vanorovedza vachikurumidza kusvina iwo avo kumusoro kwekusvetuka, avo vanobvumirwa vakatora zvinopfuura zana muzana yezvavaigona kwazvo. Avo vasina kuita chibvumirano? Vakaona 20 muzana chete yekubatana-abs. "Kuwedzera kukurumidza, kuputika kwechizvaro mudumbu senge ichi kunotendera maoblique ako kuita zvinopfuura izvo zvavaiwanzoita, nekuti simba rega rega remhasuru dzako rinodiwa kumisa kufamba kwakasimba kudaro," anodaro Porcari. "Uye kana tsandanyama dzako dzobatana pazinga repamusoro, iwe unowana simba rakawanda nekukurumidza." (Uye maKB akanaka kune zvakapambwa zvako zvakare; edza Emily Syke's Favorite Kettlebell Exercises for a Better Butt.)

Balance Dambudziko Rekubatsira

Kunze kwechinhu chinosimudza, kettlebells 'yepasi-inorema kurema kugovera inopa yakawedzera sarudzo-yekusimbisa sarudzo. Panzvimbo pekushandisa madumbbell, Dasha L. Anderson, muvambi weKettlebell Kickboxing muNew York City, anosimudza mhino pamichina yekutsikirira nekusimudza nekupenengura kettlebell kuzasi kuti nzvimbo yakakura itetereke pagadziko diki. "Mutumbi wako unofanirwa kushanda nesimba-musimboti wakasanganisirwa-kuyera izvi uye kubhadhara chero kusagadzikana," Anderson anodaro. Iye anoenda-ku-ab blaster ndiye kusimuka kweTurkey: Unosimudza muviri wako kubva pakurara wakatarisa pasi kusvika pakumira wakabata kettlebell pamusoro neruoko rumwe nguva yese. "Mukumuka kweTurkey, ndiyo musimboti unobata zvese pamwechete," anodaro.

Kunyangwe kutakura kettlebell rimwe rakatarisa pasi nepabato pakureba kwepafudzi (ruoko rwakakotama) inopa iyi ab-flattening bhonasi. Stuart McGill, Ph.D., munyori we Kudzoka Makanika uye ongororo dzinoverengeka dzekushandira kettlebell nemhedzisiro yavo kumusana, inotaura kuti kutakura uremu parutivi rumwe chete rwemuviri kunodaidza pamusoro kuti ubhadhare, uye kusagadzikana kwebhero rakachinjika kunopokana nepakati kupfuura zvinoita dumbbell. "Iyo inzira yakanaka yekumisikidza musimboti wako uye zvakare kugadzirisa mota yako," anodaro McGill.

Uye inozviita zvese izvi pasina kurova muviri wako. "Kuramba kwayo kunovaka tsandanyama dzine simba rakakwana zvokuti tinogona kunyatsopisa macalorie akawanda, asi nokuti takamira panzvimbo kana kuti tisingasvetuki, hapana kurovera pamajoini," anodaro Steve Cotter, mutungamiriri weInternational Kettlebell. uye Fitness Federation muSan Diego. Mune mamwe mazwi, kuwedzera ab kutema, kushoma kupfeka uye kubvarura. (Wakagadzirira kuisa mamhasuru iwayo kushanda? Edza iyi Yakazara-Muviri Kettlebell Workout Inoshandura Iwe Kuve Yese Powerhouse.)

Ongororo ye