Iyi Kettlebell Cardio Workout Vhidhiyo Inovimbisa Kukuita Usafema

Zvemukati

• Kettlebell Swing
• Thruster
• Mufananidzo 8
• Kettlebell High-Dhonza Snatch
• Vakafa Vakachena
• Push Press kuti Reverse Lunge
• Yakafa Yakachena kune Goblet Squat
• Ongororo ye

Kana usiri kushandisa kettlebells sechikamu cheako cardio maitiro, inguva yekuzviongorora. Iyo bhero-yakaita seyekudzidzira chishandiso chine simba rekukubatsira kupisa macalories makuru. Chidzidzo cheAmerican Council on Exercise chakawana kuti kettlebell Workout inogona kupisa kusvika makumi maviri macalorie paminiti-iwe uchiwedzera tsananguro pamapfudzi ako, kumashure, muchiuno, maoko, uye musimboti. Ndizvozvo: Ichi chishandiso chimwechete ndiyo nzira iri nyore yekukora simba uye cardio Workout muchikamu chimwe chete.

"Kettlebells inoenderana, inotakurika, uye inogona kushandiswa chero kupi kune ese ekurovedza muviri, kusimba simba, kana combo zvese izvi," anodaro Lacee Lazoff, StrongFirst level imwe kettlebell murairidzi uye murairidzi kuAlexixix House. "Ndicho chishandiso chakakwana che cardio nekuti mafambiro anogona kuputika uye kubhadharisa pamwoyo."

Wakagadzirira kuchipa chamupupuri? Pano, Lazoff inopa kutevedzana kukuru kwekutanga mune iyi kettlebell cardio Workout vhidhiyo. (Unoda mamwe mafuta anopisa cardio kettlebell workouts? Edza Jen Widerstrom's HIIT kettlebell circuit kana iyi kettlebell core workout.)

Inoshanda sei: Ita chimwe nechimwe chezviitwa pazasi kune yakatarwa nhamba ye reps kana nguva yenguva. Ita dunhu rimwe kana kaviri zvakazara.

Iwe uchada: kettlebell yepakati nepakati uye timer

Kettlebell Swing

A. Mira nebhero pasi pamberi petsoka nemakumbo zvakapamhama zvishoma pane hupamhi hwehudyu zvakaparadzana. Hinji pazviuno nemabvi akapfava kukotama uye kubata bhero nebato nemaoko maviri kutanga.

B. Swing the kettlebell kumashure uye pakati pemakumbo ako. Kuchengeta musimboti wakabatanidzwa, fambisa zvine simba kettlebell kumberi nekukandira muhudyu yako kumberi uye kubata glutes yako.

C. Bvumira kettlebell kuti isvike pakakwirira pachifuva, wobva washandisa iyo yekumhanyisa kuti irege kudonha uye ichidzungudza ichidzoka pakati pemakumbo. Dzokorora kufamba kubva pakutanga kusvika pakupedzisira mukufamba kwemvura.

Enderera kwemasekondi makumi matatu.

Thruster

A. Mira nemakumbo mudenga-upamhi wakaparadzaniswa wakabata kettlebell munzvimbo yakakosheswa (padyo ne sternum) neruoko rwerudyi.

B. Inhale uye ita musimboti, uchirova muhudyu uye kupfugama mabvi kuti udzike mu squat. Mira kana zvidya zvakaenzana pasi.

C. Dhinda nepakati-petsoka kuti umire, uchishandisa iko kumhanyisa panguva imwe chete kuridza bhero kumusoro neruoko rwerudyi.

D. Zvishoma nezvishoma dzikisa bhero kuti udzokere panzvimbo yekutanga.

Ita 10 reps. Chinja mativi; dzokorora.

Mufananidzo 8

A. Mira nemakumbo akafara kupfuura hudyu-upamhi hwakaparadzaniswa, ne kettlebell pasi pasi pakati petsoka. Dzikisa mukota squat, uchichengeta musana wakatwasuka, chipfuva chakasimudzwa, mapendekete kumashure, uye mutsipa usina kwawakarerekera. Svika pasi uye ubate mubato wekettlebell neruoko rwerudyi.

B. Svetera kettlebell zvinyoro nyoro kumashure pakati pemakumbo uye wosvika ruoko rweruboshwe kuseri kwechidya chekuruboshwe kuendesa bhero kuruoko rweruboshwe.

C. Denderedzwa kettlebell kumberi kumativi ekunze kwegumbo rekuruboshwe. Nechemberero dzakabatanidzwa, pakarepo tambanudza mahudyu kumberi kuti umire, uchisimudzira kettlebell kumusoro kune chifuva kukwirira neruoko rweruboshwe.

D. Rega kettlebell idonhe pasi pakati pemakumbo, ichisvika kuruoko rwerudyi kutenderedza kumashure kwechidya chekurudyi kuendesa kettlebell kurudyi.

E. Denderedzwa bhero kumberi uchitenderedza kunze kwekunze kwegumbo rerudyi uye sundira mahudyu kumberi kuti umire, uchizungunusa kettlebell kumusoro kusvika pachipfuva kukwirira neruoko rwerudyi. Rega bhero ridzokere pakati pemakumbo kupedzisa mufananidzo-8 pateni. Tanga iyo inotevera rep pasina kumbomira.

Enderera kwemasekondi makumi matatu.

Kettlebell High-Dhonza Snatch

A. Tanga netsoka dzakafara zvishoma kudarika hip-width kure uye kettlebell pasi pakati petsoka. Yakadzika mukota squat kuti ubate mubato webhero neruoko rwerudyi.

B. Mune kumwe kufamba kwemvura, kuputika nepakati pezvitsitsinho uye kukanda mahudyu kumberi kumusoro-kudhonza bhero kumusoro kuchipfuva. Wobva wasundidzira bhero kumusoro kumusoro kuitira kuti ruoko rworudyi rutambanudzwe zvakananga papfudzi, michindwe yakatarisana mberi, uye kettlebell inogara paruoko.

C. Dzorera kufamba kuti udzokere panzvimbo yekutanga.

Ita 10 reps. Switch sides; dzokorora.

Vakafa Vakachena

A. Mira netsoka dzakafara zvishoma kupfuura hudyu-hupamhi kunze kwekettlebhero pasi pakati petsoka. Hinji pazviuno uye pfugama mabvi kuti ubate mubato we kettlebell nemaoko maviri.

B. Paunenge uchiramba usina kwawakarerekera musana, simbisa iyo kettlebell kumusoro ichisimudza nekukanda chiuno chako kumberi uye nekukweva magokora kumusoro, uchichengeta kettlebell padyo nemuviri.Kana kettlebell ikava isingaremi, kurumidza kupinda mumagokora uye rega maoko atsvedze pasi kuti abate pazasi pokubata, ichipinda munzvimbo yakakomberedzwa ne kettlebell pamberi pechipfuva.

C. Dzorera kufamba kuti udzikise kettlebell kudzoka pasi kuti ifambe pamusoro pepasi.

Ita gumi reps; Chinja mativi; dzokorora.

Push Press kuti Reverse Lunge

A. Mira nemakumbo papfudzi-upamhi hwakaparadzaniswa, wakabata kettlebell kuruoko rwerudyi munzvimbo yakatsemurwa (padhuze ne sternum yako).

B. Dzikisa muquarter squat, wobva wawedzera mahudyu nemabvi, uchishandisa simba rekudzvanya kettlebell pamusoro, neruoko rwerudyi rwakatambanudzwa zvakazara pabendekete rekurudyi.

C. Kuchengeta musimboti wakabatanidzwa, dzokera kumashure netsoka yerudyi kupinda mureverse lunge, uchirovera ibvi rekumashure pasi uye uchichengeta ibvi repamberi rakakotama zvakananga pamusoro pechidzitiro chekuruboshwe.

D. Bvisa rutsoka rweshure uye pinda pakati-petsoka rerutsoka rwemberi kuti udzokere pakumira, uchichengeta huremu hwakazara nguva yese. Dzokorora kudivi rakatarisana ne1 rep.

Ita 10 reps. Chinja mativi; dzokorora.

Yakafa Yakachena kune Goblet Squat

A. Mira netsoka dzakafara zvishoma kupfuura hudyu-hupamhi kunze kwekettlebhero pasi pakati petsoka. Hinji pazviuno uye pfugama mabvi kuti ubate mubato we kettlebell nemaoko maviri.

B. Paunenge uchiramba usina kwawakarerekera musana, simbisa iyo kettlebell kumusoro ichisimudza nekukanda chiuno chako kumberi uye nekukweva magokora kumusoro, uchichengeta kettlebell padyo nemuviri. Kana kettlebell ikava isingaremi, kurumidza kupinda mumagokora uye rega maoko atsvedze pasi kuti abate pazasi pokubata, ichipinda munzvimbo yakakomberedzwa ne kettlebell pamberi pechipfuva.

C. Pakarepo dzikira mumugoti squat, uchimbomira kana zvidya zvakafanana nepasi. Dhinda nepakati petsoka kuti umire, wobva wadzosera yakachena kudzikisa kettlebell pakati petsoka kuti udzokere kunzvimbo yekutanga, uchirova bhero pasi zvishoma usati watanga rep inotevera.

Ita 10 reps.

Ongororo ye