Kettlebell Cardio uye Simba Total Body Exercises

1 - Turkish Simuka

Kutora kweTurkey ndeimwe yemaketlebhenzi asingatauriki maitiro, asi akakodzera muviri wose. Nokubata uremu pamusoro pemusoro wose mukufamba, iwe unobatanidza mutsvina wose wemuviri - makumbo, nheyo, uye maoko - paunovaka simba, kutsungirira, nekubatana. Izvo zvinoshandawo basa guru, zvichikutora kubva pakureva nhema nekumira uye kubatanidza chikamu chimwe chemuviri wako. Kufamba uku kunoda kutora pamwe nekubatanidza, saka tora nguva yako ichifamba nenzira imwe neimwe yekutama uye eedze uine uremu kusvikira uchinetseka. Panguva iyoyo, wedzerai zvimwe zvakasimba kusvikira kufamba kwacho kunotyisa.

1. Rara pasi akabata kettlebell yepakati muruoko rworudyi, ruoko rwakatambanudzwa rwakananga pamusoro pefudzi nehombodo yakavharwa.
2. Kuchengeta ruoko ruchiwedzerwa uye kutarisa kumusoro kune uremu, simudzira kudivi rezasi kuruboshwe iwe uchikotama bhedu rakarurama.
3. Ramba uchisimudzira kumusoro kuruoko rworuboshwe uchiyambuka rutsoka rworuboshwe pasi pegumbo rorudyi.
4. Shingairira kusvikira iwe uchizorora pamabvi akacheka uye rutsoka rworudyi, ruoko rwakaramba ruchienderera mberi pamusoro pefudzi.
5. Pfuurira kusvikira iwe uri panzvimbo yakamira, noruoko rwenyama.
6. Pasi pfupi udzoke nenzira imwe chete, ruoko rwakatambanudzwa, kusvikira iwe ureveta pasi rose pasi uye udzoke mairi 8-10 musati washandura mativi.

2 - Kettlebell Mufananidzo 8

The kettlebell chimiro 8 ibasa guru rekushanda mumusoro, kunyanya kuvhara, pamwe nekuenzanisa nekubatana. Iko pfungwa ndeyokutakura kuyerwa mumufananidzo 8 kufamba kumativi ose mapfumo maviri, kuchinja uremu kubva kuruoko kusvika kune rumwe. Tora nguva yako nekufamba uku uye ita zvishoma nezvishoma kuti urege kudzikisa uremu. Ita zvakanyanya pakuputira zvinyengeri apo iwe unofamba kubva kune rumwe rutivi.

1. Tanga kubata chikwata-chinorema kettlebell muruoko rworudyi netsoka dzechikafu-zvakaparadzana.
2. Pasi kusvika kune squat uye uunze hure pakati pemakumbo, uchibata pamubati neruoko rworuboshwe shure kwegumbo roruboshwe.
3. Deredza chitunha chaipo, uye uuye nacho pakati pemakumbo uye uchibata pairi neruoko rworudyi mushure megumbo rorudyi.
4. Ramba uchifambisa mutoro uri mufananidzo 8, uchichinjana kubva kuruoko kusvika kune rumwe, kwema 1-3 sets 8-16 reps.

3 - Russian Twist

Russian twist inzira yakanakisisa yekushanda nheyo nekushandura kwakasimba, kushanda zvibvumirano uye zviduku zviduku mukati uye mumusoro wepamusoro zvinoshandiswa mukushanduka. Cherechedza nekufambisa uku uye ramba uchitenderera hudiki uye uchitungamirirwa apo iwe unotanga kubuda. Kana uine matambudziko akadzokera kumashure, unogona kutamba basa iri.

Iwe unogonawo kuita izvi kutama pane bhora rekushandisa.

• Simira netsoka mapepa-kuputika kunze uye ubate kettlebell yepakati nemaoko maviri. Iwe unogona kubata rumwe rutivi rwehutachi (kana kuti 'nyanga'), izvo zviri nyore, kana kuti kubata, izvo zvinowedzera kuwedzera.
• Kuchengetedza zvibhakera zvakakotama uye mumuviri, kubvumirana ne-abs uye kushandura torso kurudyi, kungofamba-famba kusvikira iwe unogona kunyatsogona uye unotarisa ku-abs. Chengetedza muviri wakadzika wakasimba uye chiuno chiuno.
• Shandurai torsi kuruboshwe, zvakare kuisa pfungwa pazvibvumirano.
• Kana iwe uchinetseka uye uchida kuwedzera zvakasimba, edza kuvhara uremu paunenge uchitenderera, uchienderera mberi kutarisa pakuchengeta muhudyu rekona uye abs kusungirirwa. Kusvetuka kunowedzera zvishoma zvekumhanya, saka shandisa uremu hwekuyera uye chengetedza shanduro iyi kana iwe wakanyatsokodzera uye une simba rekutakura.

4 - Two Arm Swing

Kettlebell kushanduka muviri wakanaka kwazvo muviri wose, kunyanya mumoyo uye pasi pasi. Simba riri kubuda kwako rinouya kubva muhudyu mako (muchirongwa chekunyanya-kuruka), zvichiita izvi kuti zvive simba rinokurudzira muviri wako kuti uwane kugadzikana sezvo uremu huchikwira uye huchikwira. Kana iwe uri mutsva ku kettlebell kudzidzira, shandisa uremu hwechiedza chekuita izvi kuti uwane fomu yako pasi (somuenzaniso, 10-15 lbs kuvakadzi kana 20-25 lbs kuvanhu). Iwe uchaona kuti, iyo yakaremera kuremera, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine hutano-kuti uwedzere uremu-asi usapinda uremerwa kusvikira uchinzwa wakasununguka uye wakachengeteka mubato.

1. Ita chidimbu-chetetebheti yakakura mumaoko ose maviri nemakumbo hip-kuputika zvakaparadzana.
2. Tanga nemamwe mashizha akadziya kuti uwane manzwiro ekurema uye kufamba. Tanga nekukanda uye kutora mutoro pakati pemakumbo (maoko anofanira kugunzva mukati mahudyu). Chengetedza torso yakarurama uye iyo isina kubatirira.
3. Pasi pechifambiso chekuchinja uremu hwako shure uye uwedzere kusvika muchiuno kuti uwedzere uremu kusvika kune hip level.
4. Mushure mokunge muchiita zvishomanana, munoenderera mberi muchikwira uremu hwepamusoro kusvikira iwe uchienda kune rimwe rebandauko, uchikanda pasi uye uchisimudza kubva muchiuno mushure mekunge uchinge uchinge uchitakura.
5. Pamusoro pekufamba, kettlebell inofanira kunzwa inorema. Shandisa mahudyu ako nemakumbo kuti uwedzere uremu, pane maoko ako.
6. Ramba uchinge uchinge watanga kusvika 1-3 seti 8-16 reps.
7. Nokuda kwekuwedzera, uye kana iwe uchinzwa wakasununguka, unogona kutora uremu hwose kusvika kumusoro.

5 - Kushanduka Kwimwe Zvimwe

Iko kushandura kunowedzera kuwedzera kwemaoko maviri ekubhururuka kwemaoko, kuedza kuenzanisa kwako uye kubatana sezvo iwe uchichinjana uremu kubva kune rumwe rutivi kune rumwe rutivi. Pfungwa inonyanya kukosha yekuyeuka ndeyekutengesa uremu hwepamusoro hwekudzungaira apo kettlebell inonzwa isingakoshi. Kuedza kushandura maoko pazasi kwekudzungaira kwakaipa uye iwe ungangozoguma uchideredza uremu. Dzidzirai kufamba uku nehupamhi hwekuyera kuti uwane rutsoko pasi usati wanyanya kuoma. Zviri nyore kurasikirwa nekubata kwako pane iyi.

1. Ita kettlebell yakasvibirira muruoko rworudyi, tsoka dzechiuno-kureba zvakaparadzana.
2. Shingairira pasi uye kuvhara uremu uye pasi kumashure pakati pemabvi, kuchengetedza mutsara wakarurama uye iyo isina kusungwa.
3. Tambanudza mahudyu apo iwe unosungira kettlebell kusvika pafudzi. I kettlebell inofanira kunzwa inorema.
4. Tora kettlebell neruoko rworuboshwe uye, kana uchinge wakachengeteka, rega uende noruoko rworudyi uye uenderere mberi nekusvetuka neruoko rworuboshwe.
5. Ramba uchinge uchinge uchitengesa uye ugochinja uremu kubva kune rumwe rutivi kuno rumwe rutivi rwemasere 1-3 ari 8-16 reps.

6 - Rimwe Shandu Inoshanduka

Kettlebell imwe-arm swings inoshanda zvakafanana nenzira mbiri yekugadzirisa maoko asi inonyanya kukosha pamuviri wako wose. Kungofanana nemaoko maviri akadzungaira, iwe unoshanda musimboti, muviri wakadzika uye maoko uchishandisa simba rehudyu mako, asi iwe unodawo kubata zvakasimba kuti uite zvakasimba uremu. Iwe unoda kuita chiitiko ichi nechiremera chekuyera kuti uwane fomu yako pasi uye usadzivisa kukuvadzwa (kana kuti pangozi kukanda mutoro muimba, izvo zvinoitika). Tanga nemutoro unogona kubata nyore uye zvishoma nezvishoma ita nzira yako kubva kumusoro uko.

1. Tanga kubata kettlebell inopenya-kuruva kuruoko rworudyi, tsoka pamusoro pechiuno-kure kure.
2. Tanga ushamwari hunotonhora kuti uzvienzanise nekufamba, uchidzvara sezvaunotakura uremu uye udzoke pakati pemakumbo uye uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine hutano hwehutano. Tora ruoko rworuboshwe kubva kune rumwe rutivi rwakaenzana.
3. Kana uchinge uchinetseka nekufamba, uchinge ureruka uremu hwekubata hutano, nguva dzose uchishandisa chikwata chekukanda-cheka kuti uite uremu.
4. Kuti ushandise mapepa uye uwedzere kusiyana, shandura chigunwe pasi apo iwe unounza uremu kumashure uye uchinja chigunwe kumusoro apo iwe uchinge uchinge uchinge ureruka uremu kuti uite mazinga.
5. Pamusoro pekufamba, kettlebell inofanira kunzwa inorema. Shandisa mahudyu ako nemakumbo kuti uwedzere uremu, pane maoko ako.
6. Ramba uchinge uchinge uchinamatira 8-16 reps musati machinja majeko.

7 - Imwe Simba Shingairira

Ruoko rumwe rwunokwevera rwakawanda rwakafanana neruoko rwerudyi rwakatsetseka rine simba rakawedzerwa. Pfungwa iyi inoshandiswa muhudyu mako nemakumbo kuti upe simba kuitira kuti iwe ugone kudhonza uremu. Sezvo nezvose kettlebell maitiro, itai nechiedza chakareruka kuti uende pasi uye zvishoma nezvishoma uende kune uremu hunorema kana iwe uchinzwa wakasununguka. Kana uine matambudziko emapfudzi, unogona kutamba basa iri.

1. Ita kettlebell yakasvibirira muruoko rworudyi, kuruboshwe kuruoko rwakakosha uye tsoka dzakaputika.
2. Shingairira pasi, kuchengetedza mutsara wakarurama uye kuisa mahudyu apo iwe unouya.
3. Panoenda kumusoro, peta bhokwe uye uiswededze kusvika pafudzi rwepamusoro (kana pamusoro pepamusoro pepafudzi yepamusoro), uchikwevera uremu kuenda kuchipfuva.
4. Dzokera shure uye dzokororazve 8-16 reps musati machinja majeko.

8 - Simba Gadzira

Iko kukwidzika kwakakwirira kune imwe yakakwirira-yakasimba kettlebell maitiro anoita muviri wose, kusanganisira mahudyu, mheto, mapepa, uye maoko. Kudzidzira izvi zvingakubatsira iwe kufambira mberi kune mamwe kettlebell maitiro, zvakadai sekuchenesa uye kubvuta. Izvi zvinosanganisira kuvhara uremu uye kuisa zviuno muhudyu kuti uwane uremu. Pamusoro pekufambisa, iwe unokotamisa huta uye unotora ruoko zvishoma uye kumashure. Izvi zvinonyatsoshanda pamapfudzi uye, nokuti iwe unongoshandisa imwe ruoko panguva imwe, tanga nechiremera chechiedza kusvikira iwe uziva basa racho.

• Itai kettlebell inobatsira-kuruka muruoko rworudyi, tsoka dzechiuno-zvakaparadzana zvakasiyana.
• Bhenza mabvi uye uite seputi paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitsemura pakati pemabvi
• Tambanudza mahudyu apo iwe uchinge uchinge uchinge uchitakura uremu kusvika pamapfudzi emafudzi, uchikotamisa huta uye uchitora uremu pane imwe pfupi.
• Pamusoro pekumhanya, kettlebell inofanira kunzwa inorema.
• Shandura uremu zvakare pasi uye dzokorora kwema 8-16 reps musati machinja mapande.

9 - Two Arm Pull

Ichi chiito chakafanana nemutsara wakarurama, asi neine simba rakawedzerwa rehudyu kuwedzera chinhu chinoshandiswa kuita basa iri. Mhedziso ndeyokupinza mahudyu apo iwe unotora kettlebell kumusoro, uchiichengetedza pedyo nemuviri wako, uchishandisa simba iro kukubatsira iwe kusimudza uremu. Kana uine matambudziko efudzi, unogona kutamba basa iri.

1. Ita kettlebell yepakati mumaoko maviri, tsoka dzechiuno-zvakaparadzana zvakasiyana.
2. Kusungira pasi, kuchengetedza maoko zvakananga, torsi yakarurama uye nechosi yakashongedzwa.
3. Tambanudza mahudyu kumusoro semira apo uchikwevera kettlebell kumusoro uye uuye nemakumbo kumusoro uye pamusoro pemapfudzi.
4. Chengetedza uremu huri pedyo nemuviri uye shandisa simba rehudyu yako kuti ubvise huremu, pane maoko ako.
5. Pasi pfupi udzoke uye dzokorora mapoka 1-3 e 8-16 reps.

10 - Tsvina

The kettlebell clean is a practice tradition that allows you to get weight heavy to shoulder level without hurting yourself. Kudzidzira izvi zvinokubvumira kuita mamwe kettlebell maitiro akadai akachena, kusundira uye kudhinda kana pamusoro pepanhau. Chinokosha chekufamba uku ndechokushandisa chiuno nemakumbo kuti ubatsire kutakura uremu, kutenderera papfudzi kuitira kuti uremu hugare pafudzi. Chenjerera nekufamba uku uye edza kusarega kurema kwacho kuchikwira pamusoro pekona rako. Kana waita zvakanaka, uremu haufaniri kukonzera kuputika kana kurwadziwa mukati memaoko kana mapurisa, saka tanga ne kuwedzera kuwedzera kuti uwane fomu yako pasi.

1. Bata keteni-yakakura kettlebell muruoko rworudyi, tsoka dzechiuno-yakakura zvakaparadzana, neruoko rwakarurama.
2. Pasi kusvika kune squat ane torso yakarurama uye iyo abs yakashongedzwa.
3. Tambanudza mahudyu apo iwe unouya, uchikwevera kettlebell kumusoro.
4. Shandura muromo pasi apo iwe unokwevera kettlebell kumusoro, uchiitora pahupamhi bwepamusoro.
5. Bvisa chiremera che kettlebell uye chifambiso nekukanda zvishoma, kuchengeta pfumo risingatauriri.
6. Itai kuti ureme uye udzoke zve 8-16 reps musati machinja majeko.