Kettlebell Exercises Yevakadzi Vakazvitakura Vakachengeteka Kune Vacheche
Zvemukati
- Goblet Squat
- Deadlift
- Bent-Pamusoro Row
- Kettlebell Swings
- Triceps Kuwedzera
- Lateral Lunge
- Halo
- Modified Windmill
- Curl kudzvanya
- Ongororo ye
Unoda kugadzirira muviri wako kumarathon iri amai? Wadii kukanda chakakomberedza chidimbu chemidziyo yekurovedza zviri kupokana senge mucheche: kettlebell. Kupesana nezvinofungwa nevamwe vanhu, zvakachengeteka zvakakwana kusimudza zviyero uchiri nepamuviri, chero bedzi usinga penga zvakanyanya. (Hezvino zvese zvaunoda kuti uzive nezvekuchengetedza nhumbu kushanda.)
Ingo teerera kune muviri wako uye rangarira kuti ino haisi nguva yekuyedza PR chero chinhu kana kutsvaga matanhatu-pack abs, anodaro Amanda Butler, mudzidzisi kuThe Fhitting Room, studio yeHIIT muNew York City. Iyi yakasimba kettlebell Workout inobatsira kuchengetedza muviri wako kusimba. Mafambiro anotora mapoka emhasuru akawanda uye chengetedza kubatana kwako kwemuviri wakazara pa-point-saka iwe unogona kuve zvirinani pakudzingirira mudiki wako paazogona kukambaira. (Unoda kujekesa zviyero? Hapana kunetseka-Butler zvakare ane muviri wekusimbisa muviri wekutarisira amai.)
Inoshanda sei: Butler anoratidza mafambiro ega ega muvhidhiyo iri pamusoro. Ita chiitwa chega chega kwemasekonzi makumi matatu, wozozorora kwemasekonzi makumi matatu usati waenda kune inotevera (asi tora imwe nguva yekuzorora kana zvichidikanwa). Tanga neyese yakazara seti uye shanda nzira yako kusvika kumaviri kana matatu seti, zvinoenderana nehutano hwako.
Goblet Squat
A. Kumira netsoka dzakafara zvishoma kudarika upamhi hwehudyu zvakaparadzana, wakabata kettlebell nechemberi pamberi pechipfuva, mawoko akaputira bhero.
B. Tumira mahudyu kumashure uye upfugame mabvi kuti udzike mu squat, uchidzoka wakadzika.
C. Dzvanya nepakati petsoka kuti umire uye udzokere kunzvimbo yekutanga.
Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu.
Deadlift
A. Mira nemakumbo zvakapfupika kupfuura hudyu-hupamhi parutivi, wakabata kettlebell nechibato pamberi pechiuno.
B. Tumira mahudyu kumashure kuti ungore mberi uye zvishoma kupfugama mabvi kudzikisa kettlebell pakati petsoka.
C. Tora bhero kusvika pasi (kana zvichibvira), wobva wadzvanya mahudyu kumberi kuti udzokere kunzvimbo yekutanga, uchichengeta furati kumashure mukufamba kwese.
Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu.
Bent-Pamusoro Row
A. Tanga mune yakadzika lunge chinzvimbo * negumbo reruboshwe pamberi, wakabata kettlebell nemubato muruoko rwerudyi. Hinji kumberi nehurefu kumashure kuti uise gokora reruboshwe pane ibvi rekuruboshwe, uye kudzikisa kettlebhero pasi padhuze nekoko rerudyi kutanga.
B. Row kettlebell inosvika padanho repachipfuva, ichidzora yakadzika uye huremu zvakaenzana zvakagoverwa pakati petsoka mbiri.
C. Zvishoma nezvishoma dzikisa kettlebell kudzokera kunzvimbo yekutanga.
Unogona kuona zviri nyore kuenzanisa nemakumbo ako akafara pane kusungwa-tambo munzvimbo yakatetepa.
Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu. Dzokorora kune iro divi rakatarisana.
Kettlebell Swings
A. Mira netsoka dzakafara zvishoma kudarika hudyu-paupamhi hwakaparadzana nebhero riri pasi ringaita chinhambwe pamberi petsoka. Hinge muhudyu kuti ukotame uye bata kettlebell nemubato kuti utange.
B. Swing kettlebell kumashure pakati pehudyu, wozobvumira iyo kuti ifambe kuenda kumberi.
C. Dzvanya zviuno kumberi uye simudza chipfuva, uchitenderedza kettlebell kusvika pachipfuva.
D. Rega kettlebell ichidzokera kumashure,
*Ungada kupfavisa magokora ako kuti azorore kunze kwedumbu rako uchidzungaira.
Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu.
Triceps Kuwedzera
A. Mira netsoka dzakaparadzana pahupamhi hwehudyu, ichidzedzereka kuitira kuti tsoka imwe ive pamberi kuitira kuenzana.* Bata kettlebell nebhero mumaoko ose ari pamusoro.
B. Dzikisa bhero kuseri kwemusoro, magokora akanongedza kusirin'i.
C. Dzvinya matinji ekudzokera kunzvimbo yekutanga.
*Kudzikamisa chimiro chako kunobatsira nekudzikama uye kunoisa kushushikana kudiki pamhasuru dzako dzepakati.
Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu.
Lateral Lunge
A. Mira nemakumbo pamwechete, wakabata kettlebell nebhero yakatwasuka pamberi pechipfuva.
B. Tora danho rakakura uchienda kurudyi netsoka yekurudyi. Yakadzika mune yakasarudzika lunge, kutumira mahudyu kumashure uye kukotama gumbo rerudyi, asi uchichengeta gumbo reruboshwe rakatwasuka (asi risina kuvharwa).
C. Bvisa rutsoka rwerudyi kuti udzokere kunzvimbo yekutanga, wobva wadzokorora kune rimwe divi rakatarisana.
Dzokorora, kuchinjanisa mativi kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu.
Halo
A. Mira nemakumbo mudenga-upamhi hwakaparadzaniswa, wakabata kettlebell nenyanga pamberi pebhokisi dumbu.
B. Simudza gokora reruboshwe uye denderedzwa kettlebhero kutenderedza musoro kurudyi, wozotevera kuseri kwemusoro, wozotenderedza kuruboshwe uye udzokere kunzvimbo yekutanga.
C. Dzokorora munzira yakatarisana, uchipfuura kettlebell neruboshwe kuruboshwe kutanga.
Dzokorora, uchinjanisa nzira kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu.
Modified Windmill
A. Mira netsoka dzakafara, ruoko rweruboshwe rwakananga kumusoro, mabiceps pedyo nenzeve. Muruoko rwerudyi, bata kettlebell nemubato pamberi pehudyu yekurudyi. Chengetedza zvigunwe zvekuruboshwe zvakanongedza mberi uye shandura zvigunwe zvekurudyi kunze kudivi kuti utange.
B. Nemakumbo akatwasuka, kettlebell yepasi uchitevedza gumbo rekurudyi uchienda pasi (uchienda chete sekugarika). Ruoko rweruboshwe ruchiri kusvika kumusoro.
C. Reverse kufamba kudzoka kunzvimbo yekutanga.
Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu. Dzokorora kune iro divi rakatarisana.
Curl kudzvanya
A. Mira nemakumbo mudenga-upamhi hwakaparadzaniswa, wakabata kettlebell nenyanga pamberi pehudyu.
B. Curl bhero kusvika pamapendekete, wobva wadzvanya pamusoro, uchitambanudza maoko akananga pamusoro pamafudzi.
C. Zvishoma nezvishoma inodzosera kumashure kufamba kudzoka kunzvimbo yekutanga.
Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu.