Shape Studio: Kettlebell Circuit Workout yekupisa Hupenyu Hwako hwepabonde

Zvemukati

• Kettlebell Dunhu 1: Simba
• Hollow-Muviri Chest Press
• Half-Kneeling Press-to-Stand
• Imwe-Gumbo Deadlift Row
• Kettlebell Circuit 2: Conditioning
• Kuchenesa kuGoblet Squat
• Lateral Lunge kuBalance
• Imwe-Arm Kettlebell Push-Up
• Ongororo ye

Pfungwa yekuti kushanda kunze kunogona kusimudzira hutano hwako hwepanyama uye hwepfungwa hachisi chinhu chitsva, asi kutsvagurudza kuchangobva kuitika kunoratidza kuti kuwana ziya rako kunogona kukuita iwe kuti ude kubhizinesi.

"Kuita maekisesaizi kunogona kuita basa rakakura mukukwidziridza chimiro chemuviri chemunhukadzi nekuzviremekedza, izvo zvinokanganisa kuzvidzora pabonde kwevakadzi uye chishuwo," anodaro Cindy Meston, Ph.D., purofesa wezvepfungwa paUniversity yeTexas kuAustin. "Inogona zvakare kuwedzera mashandiro ehurombo hwetsitsi, iyo inokwira panguva yekurwa-kana-ndege mhinduro. "Uye tinoziva kubva kuongororo dzakawanda murabhorari yangu kuti kumisikidza uku kunobatsira kukwezva kwevakadzi muvakadzi." Tsvagiridzo yaMeston yakaratidza kuti vakadzi vakaita 20-miniti yekutsika-tsika vachimhanya zvine mwero vakasangana nekusimudzira kunomutsa mushure mekushanda. (Izvi zvaiva zvechokwadi kunyange kune avo vakatora antidepressants, iyo inodzvinyirira hurongwa hwetsinga hunonzwira tsitsi.)

Imwe yemahomoni makuru anobatsira muviri wako kuveza tsandanyama-inoti testosterone-inofambisawo chishuwo. "Kune humbowo husingarambiki hwekuti testosterone inosimudzira libido muvakadzi, uye kurovedza muviri kwakanyanya kunowedzera mazinga e testosterone kwenguva pfupi," anodaro Robert LeFavi, Ph.D., nyanzvi yesainzi yehutano uye mukuru weYunivhesiti yeSouth Carolina Beaufort. Chidzidzo cheKennesaw State University kuGeorgia chakaratidza kukwidziridzwa kwakadaro muvakadzi mushure memasangano eCrossFit, uye kusimba ndiyo kiyi. "Iyo data inoita kunge iri kudivi reHIIT kana kusimudza mitoro ingangoita 85 muzana yesimba rako rakanyanya," anodaro LeFavi. (Kuwedzera bonde dhiraivha haisi iyo chete perk yekusimudza masimbi.)

Kana iwe uchitsvaga yekurovedza muviri iyo inokuita kuti upise moto munzira dzakawanda kupfuura imwe, tora kettlebell yegumi nemaviri (kana 20- kusvika 25-paundi dumbbell) yeiyi yakakwira-yakasimba kettlebell wedunhu kubva Chimiro Brain Trust nhengo Alex Silver-Fagan, a Nike Master Mudzidzisi, mudzidzisi weyoga, uye StrongFirst kettlebell murairidzi. "Mafambiro aya anorova muviri wese, anoshanda musimboti mukati, uye anogadzira hwaro hwekutsungirira kwemoyo," anodaro Silver-Fagen. "Pane zvakare chimwe chinhu chinosekesa nezvekushandisa kettlebell uye kugadzira simba nemuviri wako." Kuita kuti ziya sesh riwedzere, shanda nemafambiro nemumwe wako. (Uye hongu, kune hutano hunobatsira iwe unogona kuwana kubva pakuitora iyo mushure mekudzidzira.)

Inoshanda sei: Kune maviri kettlebell maseketi, imwe inotarisa pane simba uye imwe kunze kwekutarisa pakugadzirisa. Ita imwe neimwe kufamba kwenhamba ye reps yakaratidzwa. Dzokorora kettlebell dunhu rekutanga katatu usati waenda padunhu rinotevera. Yechipiri kettlebell yedunhu ndeye gumi-maminetsi AMRAP (sekutenderera kwakawanda sezvinobvira) manera Workout. Iwe unozotanga nekuita 1 rep yega yega kufamba. Paunenge wapedza nedunhu, tanga kumashure pakutanga, asi ita 2 reps yekufamba kwega kwega. Dzokorora, kuwedzera rep yako kuverenga ne1 nguva imwe neimwe. Mira pamaminitsi gumi, kunyangwe mangani ma reps awakaita. (Inoenderana: Iyi Kettlebell Workout Sculpts * Yakakomba* Misumbu)

Zvamunoda: Imwe 12-kilogram kettlebell kana 20- kusvika 25-pound dumbbell

Kettlebell Dunhu 1: Simba

Hollow-Muviri Chest Press

A. Rara wakatarisa pasi wakatambanudza makumbo. Bata kettlebell mumaoko maviri zvakananga pamusoro pechipfuva. Simudza mapepa kubva pasi, uchiita abs uye uchidhonza mbabvu dzakadzika pasi.

B. Wedzera makumbo, simudza iwo kune-45-degree angle kubva pasi, uye uabatise yakatwasuka.

C. Dzvanya kettlebell kusvika padenga.

D. Dzikisa kettlebell zvishoma nezvishoma kusvika pachipfuva kuti udzokere kutanga, wakabata chinzvimbo-chisina kumira mukati merwendo.

Ita 10 kusvika ku12 reps.

Scale down: Panzvimbo pekuwedzera makumbo, tanga nemakumbo mune yekumusoro petafura chinzvimbo, nemabvi akakotama pane 90-degree angle. Paunenge uchimanikidza kettlebell kuenda padenga, tambanudza gumbo rerudyi kunze, uchikava nepachitsitsinho, kusimudzira inch kubva pasi. Dzikisa kettlebell zvishoma nezvishoma kusvika pachipfuva uye dhonza gumbo rerudyi kumashure petafura chinzvimbo kuti udzoke kuzotanga. Ita gumi kusvika gumi nembiri reps, uchichinjana makumbo.

(Pamwe pamwe neyakafa tsikidzi, edza izvi zvekuuraya zvekusimbisa kuti usimbise moyo wako.)

Half-Kneeling Press-to-Stand

A. Mira nemakumbo mudenga-upamhi uye ubate kettlebell kuruoko rwerudyi. Simudza ruoko kumusoro kune sternum saka kettlebell iri kuzorora kurudyi kumberi kumberi kwepaki nzvimbo. Chengetedza chiuno chakatwasuka uye gokora rakanamirwa kurudyi.

B. Nhanho kuruboshwe gumbo kumashure uye wezasi kuruboshwe ibvi pasi. Ibvi rekurudyi rinofanira kuumba 90-degree angle.

C. Dhinda kettlebell kumusoro, uchiunza bicep padhuze nzeve. Dzikisa kettlebell zvishoma nezvishoma kusvika panzvimbo yekumberi rack.

D. Dzvanya mutsoka yekurudyi uye svika kuti umire. Reverse lunge negumbo rekuruboshwe kuti utange rep inotevera.

Ita 6 kusvika ku8 reps pagumbo.

Imwe-Gumbo Deadlift Row

A. Mira netsoka dzakaparadzana muchiuno-paupamhi. Bata kettlebell muruboshwe ruoko nerutivi uye chinja huremu kurutsoka rworudyi.

B. Wedzera gumbo reruboshwe kumashure zvishoma nezvishoma, uchikava nepasitsitsinho kuruboshwe kusvikira gumbo reruboshwe razara, rakaenzana nepasi. Panguva imwe chete deredza kettlebell pasi kurudyi shin.

C. Kubata chinzvimbo ichi, tora kettlebell kumusoro kusvika kumbabvu yakadzika, uchichengeta bicep padyo nepadivi uye nekuunza gokora kumusoro padenga.

D. Dzikisa kettlebell kumashure kune shin, dzikisa gumbo rekuruboshwe pasi, uye zvishoma nezvishoma mira kudzoka kuti utange.

Ita 6 kusvika ku8 reps padivi.

(Rudo mitsara? Edza aya anosimbisa kumashure mafambiro kubva kunyanzvi dzekusimba Hannah Davis.)

Kettlebell Circuit 2: Conditioning

Kuchenesa kuGoblet Squat

A. Mira netsoka dzakapamhamha papfudzi, zvigunwe zvakanongedzwa zvishoma. Isa kettlebell pakati pemakona etsoka.

B. Sunda zviuno kumashure, kotamisa mabvi zvishoma, uye svika pasi kuti uwane kettlebell. Dhonza mapendekete kumashure uye pasi kuti ugadzire flat kumashure uye simbisa glutes.

C. Bata mubato wekettlebell nemaoko maviri, mahudyu akazaruka, uye mapendekete akakwesha, uchikwevera kettlebell kusvika pachipfuva uye nekukwevera magokora kumusoro kuti uichenese kusvika panzvimbo yegoblet squat.

D. Donha mune squat, uchisimudzira chiuno kumashure uye mabvi kumberi. Mira uye udzore kufamba kwekudzikisa kettlebell pasi kuti udzoke kuzotanga.

Lateral Lunge kuBalance

A. Mira netsoka dzakaparadzana muchiuno-paupamhi. Bata kettlebell pamberi pe sternum, ruoko rumwe kune rumwe rutivi rwechibato.

B. Nhanho yekurudyi gumbo uchienda kurudyi, pusha chiuno kumashure, uye ukotamise gumbo rekurudyi mugomba saka gumbo reruboshwe rakatwasuka (asi risina kukiyiwa). Chengetedza zvigunwe zvakatarisa kumberi uye tsoka dzakafanana kune imwe.

C. Bvisa gumbo rerudyi kuti umire uchienzanisa kuruboshwe, uunze ibvi rerudyi kuchipfuva. Mira kwechinguva uri panzvimbo iyi.

D. Nhanho kurudyi tsoka padivi kuruboshwe kudzoka kuti utange, ipapo kuruboshwe.

(BTW, mapapu ekupedzisira anogona kuita zvishamiso zvekupenya kwako.)

Imwe-Arm Kettlebell Push-Up

A. Isa kettlebell padivi rayo uye tanga munzvimbo yeplani nemakumbo akapamhama zvishoma pane chiuno-upamhi hwakaparadzaniswa. Isa ruoko rwerudyi pamusoro pekettlebell uye kuruboshwe pasi. Ita shuwa maoko ari akananga pasi pemapfudzi.

B. Sunda magokora kunze kuitira kuti maoko agadzire kona ye45-degree kumuviri. Zvishoma nezvishoma kudzika muviri, uye mira masendimita matatu pamusoro peuriri, uchichengeta musimboti wakabatanidzwa. Ita shuwa kuti muviri unoumba mutsara wakatwasuka kubva kumusoro kusvika kuzvigunwe.

C. Sundira kure kubva pasi kuti udzokere kutanga.

D. Famba maoko uchienda kurudyi saka ruoko rweruboshwe ruri pane kettlebell, uye dzokorora kuruboshwe.

Scale pasi:Panzvimbo pekutanga munzvimbo yeplank, tanga munzvimbo yakachinjika yemapango nemabvi akaisirwa padiki pane chiuno-upamhi hwakaparadzaniswa pasi.

(Kana iwe uchinetseka kubaya chipikiri-kumusoro, shanda nzira yako kuburikidza neaya mana mafambiro.)

Ongororo ye