Tenzi Iyi Kufambisa: Kettlebell Windmill

Zvemukati

• Ongororo ye

Wakagona here Iyo YeTurkey Get-Up (poindi dzekuyedza iyo, futi!)? Kune svondo rino #MasterThisMove kunetsa, tiri kurova kettlebells zvakare. Sei? Kune imwe, tarisa Nei maKettlebells Ari Mambo Wekupisa MaCalori. Uyezve, iyi kettlebell kufamba, Iyo Kettlebell Windmill, inotyisa zvishoma, asi takaona kuti ndizvo chaizvo. mafaro-uye zvinonetsa zvekuti zvinokuisa mu "zone," senge paunenge uchiedza kugona dhizaini yekutamba choreography.

Iyo Kettlebell Windmill inofamba-muviri muviri inonyatsoshanda yako yepamoyo-kunyanya ako obliques, nekuti iwe uri kuita cinching chiuno chako paunenge uchifamba, anodaro New York City-yakavakirwa wega mudzidzisi Nick Rodocoy. Iwe ucharovawo makumbo ako (kunyanya iyo hamstrings!), glutes, mahudyu, mapfudzi, uye triceps.

Kune matatu akasiyana mavhezheni eKettlebell Windmill: Iyo Yakakwira Windmill, Iyo Yakaderera Windmill uye Yepamusoro Low Windmill-yakaomesesa pane matatu. Tichakuratidza maitiro ekugona zvese zvitatu. Asi, "Tanga nemhepo yakaderera uye uenderere mberi kusvika kumusoro uye wozoenda kune yakaderera," anodaro Rodocoy. Uye sezvo uku kuri kufamba kwakaoma kune zvikamu zvakawanda zvinofamba, tanga kushandisa uremu hwemuviri wako uye ita shuwa kuti unonzwa wakasununguka nekufamba usati watora kettlebell.

Zvinogara zvakangwara kuita inodziya-inodziya usati waita maekisesaizi, asi inonyanya kukosha pamberi pekufamba uku. " Edza chigadziko-chakarara chemhepo nemabvi ako akasimudzwa pane furo roller (ruoko rwako ruchatsvaira uye pamusoro pemusoro wako). "Ichabatsira kusimudzira yepakati kumashure ichidzikamisa yepazasi musana uye kutambanudza nekuvhura chipfuva nemapendekete," anodaro Rodocoy. Yakaenzana kiyi kutambanudza kana kuburitsa hamstrings uye glutes.

ZVII WINDMILL

A Gadza kettlebell pasi zvishoma pamberi pako pakati pemakumbo ako. Mira netsoka dzakafara zvishoma kupfuura chiuno, zvigunwe zvekuruboshwe zvishoma zvakabuda uye zvigunwe zvekurudyi zvakatendeukira kurudyi, mabvi akakotama zvishoma.

B Tambanudza ruoko rwerudyi padenga, chengetedza ruoko rwakatwasuka.

C Bata abs uye svika ruoko rweruboshwe mukati mechidya chekuruboshwe, uchitarisa kumusoro kuruoko rwako rwerudyi.

D Hinji pazviuno, kudzikisa torso uye kupfugama ibvi reruboshwe sekuruboshwe ruoko rwutsvedza pasi kuti ubate kettlebell mubato, uchitambanudzira ruoko rwerudyi mumutsara pamusoro pefudzi.

E Dzvanya kumashure, wakabata bhero nechanza chakatarisa panze, kuti udzokere pakamira. Dzokorora.

YAKUKA WINDMILL

A Mira netsoka dzakafara zvishoma kupfuura chiuno, zvigunwe zvekuruboshwe zvishoma zvakabuda uye zvigunwe zvekurudyi zvakatendeukira kurudyi, mabvi akakotama zvishoma.

B Wedzera ruoko rwerudyi, wakabata bhero nemubato nehuremu kuseri kweruoko rwako, kune siringi.

C Shingairira abs uye svitsa ruoko rweruboshwe mukati mechidya chekuruboshwe, uchitarisa kumusoro kurudyi rwako.

D Hinge muhudyu, kudzikisa torso uye kukotama ibvi rekuruboshwe kuti ubate pasi neminwe yekuruboshwe, kutambanudza ruoko rwerudyi mumutsetse pamusoro pefudzi.

E Dzvanya kumashure kuti udzokere pakamira uye dzokorora.

Kana iwe uchinzwa senge wakaroverera ese ari maviri mafambiro ari pamusoro, vaise pamwe chete-vakabata kettlebell mune yega ruoko-kune iyo inotonyanya kushanda sculpter.

KUMUSORO PASI WINDMILL

A Gadza kettlebell pasi zvishoma pamberi pako pakati pemakumbo ako. Mira netsoka dzakafara zvishoma kupfuura chiuno, zvigunwe zvekuruboshwe zvishoma zvakabuda uye zvigunwe zvekurudyi zvakatendeukira kurudyi, mabvi akakotama zvishoma. Bata imwe kettlebell yehuremu hwakafanana muruoko rwako rwerudyi, ine huremu hwebhero kuseri kweruoko.

B Simudza ruoko rwerudyi kusvika padenga, uchichengeta wrist yakatwasuka.

C Bata abs uye svika ruoko rweruboshwe mukati mechidya chekuruboshwe, uchitarisa kumusoro kuruoko rwako rwerudyi.

D Hinji pazviuno, kudzikisa torso uye kupfugama ibvi reruboshwe sekuruboshwe ruoko rwutsvedza pasi kuti ubate kettlebell mubato, uchitambanudzira ruoko rwerudyi mumutsara pamusoro pefudzi.

E Dzvanya kumashure, wakabata bhero nechanza chakatarisa panze, kuti udzokere pakamira. Dzokorora.

Edza kuita 3-4 seti e3-5 reps yemhando ipi neipi kudivi rega kamwe kana kaviri pasvondo. Kuda kettlebell? Wedzera iyi 20-Minute Mafuta-Anopisa Kettlebell Workout kune ako maitiro vhiki ino futi. Tizivise izvo zvinoita kuti iwe ude kuziva zvinotevera nekumaka @SHAPE_Magazine uye kushandisa iyo hashtag #MasterThisMove.

Ongororo ye