Sarudza Kettlebell Yako Kuti Uite Basa Rinonakidza

Kana iwe uchinetseka nekodhidhi cardio uye simba yekudzidzira kushanda, kettlebell kudzidzisa ndiyo nzira yakakwana kwauri. Kettlebell muviri unobatanidza simba rinoputika pamwe nesimba, zvichikupa muviri wekuita muviri wakasiyana zvakasiyana nezvose zvawakamboedza

1 - Kutanga Kettlebell Workout

Iyi kettlebell workout inotora iwe inopedza basa rose rakakwana re kettlebell maitiro ekuvaka simba, simba, uye kutsungirira. Izvi zvinokurudzira, zvinoratidzira maitiro zvakakosha pakushanda muviri wako wose nekufema hupenyu hutsva muitiro rako rekuita basa.

Kuita basa kunopatsanurudzwa kuva zvikamu ne 3 maitiro anoshandisa purogiramu. Iwe uchaita basa rimwe nerimwe, rimwe shure kweimwe, zorora uye dzokorora dunhu kana uchida.

Uyu ndiwo rudzi rwakapfurikidza hwokurovedza, saka iwe unofanirwa kuva wakanyatsonaka pamitambo yekodzero nehutano hwema cardio kutsungirira uye musimba simba. Usati waedza basa iri, zvizivikanise nezvishandiso zve kettlebell kudzidzisa uye nzira dzekuchengetedza uye dzakagadzirwa kettlebell workouts .

Precautions

Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro. Ichi chikoro ndechevanhu vave vachishanda kwechinguva uye vane ruzivo ne cardio uye simba yekudzidzira kushanda.

Zvishandiso Zvinodiwa

A kettlebell, ine midzi uye ine simba. Miviri yepamusoro: 10-25 lbs kuvakadzi, 15-35 lbs kuvanhu.

How To

• Zvicherechedza pamwe nemaminitsi gumi emapiroti kuti muviri wako ugadzirire kubasa.
• Ita zvidzidzo muzvikamu chimwe nechimwe, imwe pashure peimwe, zorora kwemaawa 30-60 uye dzokorora dunhu rimwe nerimwe katatu.
• Sarudza chiremera chechiedza kuti uite zvidzidzo uye uende chete kusvika kuremera hwakaremera kana iwe wapedzisa kufamba.
• Dzivisa chero zviratidzo zvinokonzera marwadzo kana kushungurudzika uye iva nechokwadi chekuverenga zvakanyatsorondedzerwa zvinotsanangurwa zvega rimwe nerimwe kuti urege kukuvara .

2 - Kugadziriswa Turkish Kuruka

Takashandurwa Turkish Taruka

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. Pasi pfupi udzoke nenzira imwechete, ruoko rwakapfuurirwa kusvikira iwe ureve munzira yose pasi.
4. Dzokorora 8 nguva isati yashandura majeko.
5. Iva nechokwadi chekuchengeta gorosi rakanamirwa uye kuyerwa kwakananga kumusoro pamusoro pefudzi nguva yose.

3 - Kettlebell Swing

Kettlebell Swing

1. Ita kettlebell mumaoko ose maviri nemakumbo hip-width pane.
2. Bhanidza mabvi uye chidimbu kubva muchiuno, kuvhara kurema pakati pemakumbo (maoko anofanira kugunzva mukati mahudyu) uye kuchinja mutoro muzvitsitsinho. Chengetedza torsi yakarurama uye iyo isina kubvongodzwa uye kudzoka zvakare.
3. Pasi pechikwata chinokwidziridzwa muchiuno, uchishandisa simba remuviri wako wepasi kuti uise uremu kusvika kune hup level.
4. Ita uremu zvakare pasi uye udzoke, uchitora uremu hukwirira zvishoma nekusvetuka kwega, kusvikira hukwanana nemafudzi.
5. I kettlebell inofanirwa kunzwa inorema pamusoro pekufamba. Mune mamwe mazwi, simba rinobva muchiuno chako, kwete maoko ako.
6. Dzokorora zve 16 zvakare.

4 - Rimwe Arm Swing

One Arm Swing

1. Tanga kubata kettlebell muruoko rworudyi, tsoka dzechiuno-kure kure.
2. Bhodza mabvi uye chidimbu kubva muchiuno sezvo iwe uchitora uremu uye udzoke pakati pemakumbo.
3. Tambanudza mahudyu apo iwe unosungira uremu hwemafudzi, uchengetedze ruoko rworuboshwe kuti uite zvakanaka uye ugare.
4. Ita maitiro mashomanana, kutora uremu hwepamusoro nguva imwechete kusvikira iwe uchikwanisa kuhudza nehutano.
5. Pedzisa 8 reps uye shandura maoko.

5 - Kettlebell Front Squat

Front Squat

1. Ita kettlebell mune rumwe rutivi, uchiiisa mu "chikwata" nzvimbo - huta hwakakotama, kuyerwa pamberi pefudzi uye wrist neutachiona.
2. Tora rumwe rutivi kunze kwekuenzanisa uye kuisa pasi zvakaderera sezvaunogona kana kusvikira mahudyu acho akafanana nechomukati.
3. Chengeta mabvi shure kwezvigunwe uye shandisa yako abs uye shure kuti uchengete muviri wako munzvimbo yakatsiga.
4. Pinda muzvitsitsinho uye uise chiuno muhudyu, uchishandisa simba remuviri wako wepasi kuti udzoke kutanga.
5. Dzorerai 16 reps uye shandura mahlangothi.
6. Wedzera kuwedzerwa nekunyanya kukosha apo iwe umire.

6 - Kettlebell Clean

Kettlebell Clean

1. Ita kettlebell yakasvibirira muruoko rworudyi, kuruboshwe kuruoko rwakakosha uye tsoka dzakaputika.
2. Shingairira pasi, kuchengetedza rwonzi rwakarurama uye kuisa zviuno muhudyu apo iwe uchiuya, uchikomberedza muromo uye uchikwevera uremu kusvika papfudzi paunenge uchitenderera muchindwe.
3. Gumisa kutama neruoko mu "rack" nzvimbo: Elbow yakakotama, kurema pamberi pefudzi uye wrist neutari.
4. Pasi uye dzokorora kwema 8 reps mushure mokuchinja majeko.
5. Edza kuchengetedza kutenderera kwakanyorovesa kuitira kuti urege kubvisa chiuno chako nechiremera. Izvi zvinotora dzimwe tsika, saka tanga nechiremera chechiedza kusvika iwe ugoziva kufamba.

7 - Kettlebell Clean and Press

Kettlebell Clean uye Press

1. Bata kabhesi-yakakura kettlebell muruoko rworudyi, tsoka dzechiuno-zvakaparadzana uye ruoko rwakananga.
2. Pasi kusvika kune squat ane torso yakarurama uye iyo abs yakashongedzwa.
3. Tambanudza mahudyu apo iwe uchiuya, uchitenderera huta pasi apo iwe uchikwevera kettlebell kumusoro, uchiitora pahupamhi hwepamfudzi muchitsiko chechikwata.
4. Bvisa chiremera che kettlebell uye chifambiso nekukanda zvishoma, kuchengeta pfumo risingatauriri.
5. Kubva ipapo, tambanudza mahudyu kumusoro uye ushandise simba remuviri wako wepasi kuti ubatsire kusimba uremu hwepamusoro.
6. Dzokera kunotanga uye dzokorora kwema 8 reps musati machinja majeko.
7. Mhedziso ine kufamba uku, sekune vamwe, ndeyokushandisa muviri wako wezasi semuviri wekubatsira kuti uremerwe.

8 - Kettlebell Side Step ne Single Arm Swing Curl

Kettlebell Side Step ne Single Arm Swing Curl

1. Tora kettlebell yakasvibirira muruoko rworudyi nerutivi rwako.
2. Tora kurudyi uye udzike mu squat, uchidzora hure pakati pemabvi.
3. Sezvaunotsika tsoka dzako pamwe chete, svetesa uremu mu biceps curl, uchipedza nechepasi kwehutoro hwakatarisana nedenga.
4. Iwe unoda kusunga chiuno chako kuti uchengetedze uremu hwakananga kumusoro.
5. Dzorerai 8 reps musati machinja majeko.

9 - Low Windmill

Low Windmill

1. Tora kettlebell yakasvibirira kana dumbbell muruoko rworudyi, tsoka dzakafara.
2. Dzorera zvigunwe zvakarurama uye zvigumwe zvemanheru zvichienda mberi, zvinenge zvakafanana iwe wakamira pafashoni.
3. Tora ruoko rworuboshwe rwakananga kumusoro, bhokwe rakanamirwa, uye rendamira kuruboshwe.
4. Sezvaunoderedza uremu huri pasi, peta bhodhi rakarurama uye urove kuruboshwe rworuboshwe.
5. Itai kuti uremu uwedzere kusvika paunokwanisa, uchengete meso ako pane ruoko rwakawedzerwa (zvichida).
6. Dzokera kumashure kuti utange uye dzokorora kwema 8 zvakare mushure mokuchinja majeko.

10 - Kettlebell Throw

Kettlebell Throw

1. Gadzira kettlebell yakakura-ine nzara kune rumwe rutivi rwechibatiso (kana pane 'nyanga').
2. Chikwata uye kuvhara uremu zvakare pakati pemabvi.
3. Tambanudza mahudyu kumusoro, uchishandisa simba remuviri wako wepasi kuti uwedzere uremu pamusoro pemusoro.
4. Ita kuti uremu udzoke shure, uchengetedze kutenderera kwechikwata uye dzokorora kwekutanga 16.
5. Edza kuchengetedza simba rinobva muhudyu kwete pane maoko.

11 - Kettlebell Single Arm Overhead Swing

Kettlebell Single Arm Overhead Swing

1. Ita kettlebell muruoko rworudyi uye ufugame mabvi, uchibvisa kubva muhudyu uye uchinge uchinge uine uremu pakati pemabvi.
2. Chikwende chinofanira kutarisana mukati.
3. Tambanudza mahudyu mberi, uchishandisa simba remuviri wako wepasi kuti uise kettlebell kumusoro, ruoko rworudyi, bhokwe rakakiyiwa.
4. Shandura uremu zvakare pasi uye dzokorora kwema 8 reps musati machinja mapande.

12 - Simba Plank uye Row

Simba Rakaiswa Row

1. Pinda panzvimbo yepuranga, pamaoko nezvigunwe zvine kettlebell kana dumbbell pedyo nerudyi.
2. Chengetedza nheyo yakashongedzwa uye mutumbi wakarurama.
3. Tora kettlebell uye tambanudza murwi wepamusoro kuti uwedzere ruzivo muchitsiko chekumhanya.
4. Itai kuti uremu hure, uchingobata zvishoma pasi, uye ramba uchitsvaira uchichengetedza nzvimbo yepangi.
5. Dzorera zvekare gumi zvakare uye shandura mahlangothi.
6. Sekushandurwa, burukira kumabvi kana izvi zvakanyanya kuoma pamusi wako kana kumashure.