Kettlebell Yakapfurikidza Yakadzidzira yeCardio uye Strength

1 - Geza, Push and Press

Iyo yakachena, inosundira uye inopindira inobatanidza miitiro yekuisa pamwe miviri yekuita iyo inoita nheyo ye kettlebell yekudzidzisa: Yakachena uye inosundira-mhepo . Ichi chiito chinoshandisa chinoshanda muviri wakaderera pamwe nechepakati, iyo inoshanda zvakaoma kuchengetedza muviri wako wakadzikama mukati rose. Mafudzi nemaoko vanoita basa rakakura, nekugadzira

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. Muchikwereti chako uye uine uremu pahupamhi hwefudzi, tambanudza mahudyu kuti ubatsire kusundira uremu pamusoro pemusoro.
7. Itai kuti ureme uye udzoke zve 8-16 reps musati machinja majeko.

2 - Kettlebell Swing gare gare

Iyi lateral kettlebell kushambira inzira inofadza yekuwedzera kuwedzerwa kune tsika dzekettlebell inoshanduka. Kuchenjerera : Ichi ndicho chiito chekuita basa, saka iva nechokwadi chokuti iwe unowana mirayiridzo yega-on-one uye / kana kuti uongorore zvidzidzo zve kettlebell training uye kuti ungatanga sei ne kettlebell kudzidzira usati waedza izvi kana chero imwe kettlebell. Iwe unogona zvakare kuedza izvi pasina uremu kana neine chiremera zvikuru kuti uite chimiro chako.

1. Ita kettlebell mumaoko ose maviri nemakumbo hip-width pane. Ita maitiro mashomanana maviri ekugadzirisa maoko kuti uwane manzwiro ekuremera uye kufamba.
2. Tanga basa racho nekupfuura kuruboshwe muchikwereti, uchidzora kuyerwa pakati pemakumbo (maoko anofanira kugunzva mukati mahudyu).
3. Pasi payo shanduko kuchinja uremu hwako udzoke uchikwira muchiuno kuti uwedzere uremu kusvika kumafudzi emafudzi apo iwe unotsika rutsoka rworudyi kune kuruboshwe.
4. Enda kune kuruboshwe zvakare apo iwe uchitamba, uchinge uchinge uremu hure pakati pemakumbo.
5. Tambanudza muhudyu sezvaunouya, uchitsika rutsoka rworudyi mukati uye uchinge uchinge uremure uremu hwose kumusoro (kana kuti uite nehupamhi, kana izvi zviri nani).
6. Ita uremu hwezasi uye utore lateral squats uye kettlebell kushanduka kune kodzero yezvikamu zvepfumbamwe.
7. Rimwe jira rinosanganisira: Step, squat uye downswing, famba pamwe chete uchikwira kumapfudzi, nhanho, saga uye kuputsika, famba pamwe chete uchikwira kumusoro kwepamusoro.

3 - Kettlebell Throw

Zvakafanana ne kettlebell swing, kutuka muviri wose muviri unoedza simba rako, simba uye cardio kutsungirira. Iyi shanduro isarudzo yakanaka yekutanga kettlebellers nokuti iwe unobata bhero kune rumwe rutivi rwechibata (kana pane 'nyanga'). Izvozvo zvinokupa hutungamiri hwepamusoro pamusoro pehutano uye zvinogona kuita kuti zvive nyore kukwanisa kufamba.

1. Gadzira kettlebell yakakura-ine nzara kune rumwe rutivi rwechibatiso (kana pane 'nyanga').
2. Squat uye kuvhara uremu hudzo pakati pemabvi, kuchengetedza kusina kubhururuka uye kumashure kwakananga.
3. Shandura uremu mushure mezvirembera uye uise chiuno mushure, uchishandisa simba remuviri wako wepasi kuti ubatsire kuisa mutoro pamusoro pemusoro.
4. Pumha kumusoro, kutarisa kumusoro.
5. Ita kuti uremu udzoke shure, uchengetedze kutenderera kwechikwata.
6. Dzorerai mapeji 1-3 e 12-16 reps.

4 - Kettlebell Single Arm Overhead Swing

Iko kumusoro kunofambisa ishanduro yakanyanya kufambiswa ye-one-arming swing, chinotyisa, kufamba kwakasimba kunokonzera mahudyu, kubwinya, uye mahudyu pamwe nefudzi uye ruoko. Iwe unogona kusarudza kushambadza kwechiedza chekufamba uku uye uite zvishomanana zvidzidzo kushandura usati watora uremu hwose munzira. Ita kuti iwe unobata chiuno chako kuti uchengetedze kettlebell yakananga kumusoro kwechikwata.

1. Kubata kettlebell iri mukati-kati kuruoko rworudyi, kuruka uye kunyorera uremu huri pakati pemabvi.
2. Chengeta iyo isina kusungirirwa uye kumashure kwakananga.
3. Tambanudza mahudyu mberi, uchishandisa simba remuviri wako wepasi kuti uise kettlebell kumusoro, uchidzivirira ruoko.
4. Pamusoro pekufambisa, ruoko runofanira kuva rwakarurama ne kettlebell zvakananga pamusoro pefudzi, ruoko rwakasimba uye rwakasimba.
5. Shandura uremu zvakare pasi, uchishandisa ruoko rwako kuti udzidzise kuwedzerwa uye dzokorora kwema 1-3 masere e 8-16 reps asati ashandura mativi.

5 - Kettlebell Side Step Ne Single Arm Swing Curl

Iyi ndiyo imwe yandinoda kettlebell maitiro nokuti inokurudzira, inoyerera uye inotarisa muviri wepasi uye biceps. Iyo biceps curl ichapikisa chiso chako uye simba resimbi apo iwe unoshanda kuchengeta kettlebell yakarurama uye yakasimba. Iwe unogona kunge uchida kuita izvi nekufambisa kwechiedza kuti ugadzirire kufamba.

1. Tora kettlebell yakasvibirira muruoko rworudyi nerutivi rwako.
2. Tora kurudyi uye udzike mu squat, uchidzora hure pakati pemabvi.
3. Dzorera tsoka dzako pamwe chete apo iwe 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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge
4. Pakuguma kwechikwata, pasi pe kettlebell inofanira kunge ichiratidza zvakananga nehwesimba yakasimba uye yakarurama.
5. Dzorerai 8-6 reps musati machinja mapepa, muchizadza 1-3 seti.

6 - Kettlebell Squat uye Rack

Ichi chiito hachisi chikuru chete pamakumbo, mahudyu, mahudyu uye bicepps, iyo inofanidzawo maitiro epamwoyo. Tanga neine chiremera kuti uwane fomu yako pasi usati waenda kune imwe norema.

1. Simira pane imwe nhanho kana chikwata chichitakura kettlebell (kana dumbbell) muruoko rworudyi muchitsiko chechikwata (icho chikwangwani chakavhara, kurema pamberi pefudzi uye wrist neutachiona).
2. Sirasi kuenda kurudyi kubva padanho apo iwe unotenderera ruoko, uchiwedzeredza uye uchitora uremu kusvika pasi.
3. Shandisa simba remakumbo ako uye chiuno kuti ushandise kudzokera kumatanho apo iwe unounza uremu kudzokera muchigadziri.
4. Tarisa pakushandisa muviri wako wepasi kusimba kuburikidza nekufamba uku, pane kungoita maoko ako.
5. Dzokorora mapeji 1-3 e 10-16 reps kune rumwe rutivi.