Pakati pevhiki yekutanga yekuzviparadzanisa, ndakatenga kettlebell 30-paundi ye $ 50. Ndakafunga kuti zvaizondimisa kudzamara gym yavhurwa futi. Asi mwedzi mina gare gare, iro lorge kettlebell rave sarudzo yangu yekutanga kune yakazara-muviri maekisesaizi (kusanganisira mazhinji ezviito zvinotevera) mukicheni.
Asi haufanire kutenda mazwi angu, kuti kettlebell inoshamisa zvakadii. Kelsey Wells mudzidzisi akasimbiswa uye mugadziri wePWR Kumba chirongwa cheiyo SWEAT app, uye anonditsigira.
"Kune nzira dzakawanda dzakasiyana dzekubata kettlebell, zvichikubvumidza kushandisa chidimbu chemidziyo kunongedza tsandanyama dzakasiyana nenzira dzakasiyana," akadaro Wells. "Kettlebells zvakare inzira inoshanda yekubatsira muviri wese kutora chikamu, nekuti kune akawanda maekettlebell maekisesaizi anotarisa akawanda akakura mhasuru mapoka."
Kusimudza bhero remakirogiramu makumi matatu pamusoro pemusoro wangu hachisi chinhu chinogona kuitwa nemuviri wangu. Izvo zvakakosha kuti utore izvi mukutarisa kana uchitenga mabhero. Wells anoti nzira yakanakisa yekusarudza huremu ndeyekuwana huremu hunorema zvakakwana kuti unzwe uchinetsa asi wakasununguka zvakakwana zvekuti unogona kudzokorora gumi usingarasikirwe nehunhu hwako. Iwe unogona kugara uchiwedzera huremu hunorema munzira yako, asi kunyanyisa kurema pakutanga kunogona kukonzera kukuvara.
Iyi tsika ine matatu ekudzidzira maseketi uye superset. Kune macircuit, ita zviye-zve-kumashure zviito zvevamiriri vakanyorwa. Mushure mekupedza ese matatu maekisesaizi, zorora kwemasekondi makumi matatu, wobva wadzokorora kutenderera zvakare. Pedzisa makumbo matatu usati wapinda muboka repamusoro. Mushure mekupedza yega yega lap, zorora kudzokera kumashure kwemasekondi makumi matatu kuti upedze iyo yakakura yeboka tsika. Ita mapepa matatu.
Nhanho 1: Bata kettlebell muruoko rwako rwerudyi uye isa ruoko rwako rweruboshwe pahudyu dzako, netsoka dzako muchiuno-upamhi hwakaparadzaniswa. Iyi ndiyo nzvimbo yako yekutanga.
Nhanho yechipiri: Tarisa wakananga kumberi, bhendesa chiuno chako nemabvi panguva imwe chete, uine chokwadi chekuti mabvi ako anoenderana nezvigunwe zvako. Ramba uchikotamisa mabvi ako kusvikira zvidya zvako zvakafanana nepasi. Ita shuwa kuti musana wako uri pa45 kusvika 90 degree angle kune chiuno chako.
Nhanho 3: Pusha zvitsitsinho, tambanudza makumbo, uye dzokera pakamira. Panguva imwecheteyo, tinya kettlebell pamusoro wako kuitira kuti maoko ako afanane nenzeve dzako.
Nhanho 4: Isa pasi kettlebell uye dzokera kunzvimbo yekutanga. Ita gumi reps usati washandisa rumwe ruoko rwechiitwa.
Nhanho 1: Bata kettlebell nemaoko maviri uye uiise pamberi pechipfuva chako, nemakumbo ako pasi, chinhambwe chakati kurei kupfuura hupamhi hwemapfudzi ako. Iyi ndiyo nzvimbo yako yekutanga.
Nhanho yechipiri: Tarisa wakananga kumberi, bhendesa chiuno chako nemabvi panguva imwe chete, uine chokwadi chekuti mabvi ako akanongedzera kuzvigunwe zvako. Ramba uchikotamisa mabvi ako kusvikira zvidya zvako zvakafanana nepasi, uchive nechokwadi chekuti musana wako uri pa45 kusvika 90 degree degree kune chiuno chako.
Nhanho 3: Nyorera kumanikidza chitsitsinho, wedzera bvi, uye dzokera kunzvimbo yekutanga. Zviite ka15.
Nhanho 1: Bata kettlebell pamberi pako nemaoko maviri (michindwe yakatarisana nemuviri wako) uye uiise pamberi pemakumbo ako, nemakumbo ako pasi, akati kurei zvishoma kupfuura hupamhi hwemapfudzi ako. Dhonza mapendekete pasi uye kumashure, uchidzingira chipfuva kunze zvishoma. Iyi ndiyo nzvimbo yako yekutanga.
Nhanho yechipiri: Bhenda chete kubva muchiuno uye rega kettlebell ifambe ichidzika pamwe nekureba kwechidya nehafu yemhuru, kuve nechokwadi chekuchengeta chipfuva chako chakareba uye musoro kuwedzera kwemuzongoza. Iwe unofanirwa kunzwa kushushikana mukati memhasuru (kumashure kwemakumbo).
Nhanho 3: Paunosvika hafu yemhuru yako, shandisa zvitsitsinho zvako, shandisa yako gluteus maximus uye hamstrings, tambanudza mabvi ako nehudyu, uye dzokera kunzvimbo yekutanga. Ita shuwa kuti kettlebell inosangana nemakumbo ako. Zviite ka15.
Nhanho 1: Bata kettlebell muruoko rwako rworuboshwe uye isa tsoka dzako hupamhi-hupamhi hwakaparadzaniswa pasi. Isa ruoko rwako rwerudyi kuseri kwenzeve yako. Iyi ndiyo nzvimbo yako yekutanga.
Nhanho 2: Inhale. Wedzera tsandanyama dzeblique kurudyi, dzikisa kettlebhero kuruboshwe, uye dhonza mbabvu uchienda muchiuno chekuruboshwe.
Nhanho yechitatu: exhale. Bvumidza yako kurudyi oblique mhasuru, ruramisa torso yako, uye dzokera kunzvimbo yekutanga. Zviite ka gumi usati waita kufamba kune rimwe divi.
Nhanho 1: Nhema kumusana kwako pameti yoga. Nekudhonza iro dumbu bhatani kumusana, tambanudza makumbo uye simbisa mhasuru yemudumbu. Iyi ndiyo nzvimbo yako yekutanga.
Nhanho yechipiri: Uchiri kuchengeta makumbo ako akatwasuka, zvishoma nezvishoma simudza makumbo ako kumusoro kusvikira iyo 90-degree angle yaumbwa nehudyu.
Nhanho 3: Dzikisa makumbo ako zvishoma nezvishoma uye dzokera kunzvimbo yekutanga, asi usadzikise tsoka dzako pasi. Zviite ka15.
Post nguva: Aug-03-2021