Mkati mwa sabata yoyamba yodzipatula, ndidagula kettlebell ya mapaundi 30 $ 50. Ndimaganiza kuti zindiletsa mpaka pomwe bwaloli litsegulidwanso. Koma miyezi inayi pambuyo pake, kettlebell yamphompho idakhala chisankho changa choyambirira kuchita masewera olimbitsa thupi (kuphatikiza zambiri mwazinthu izi) kukhitchini.
Koma simuyenera kukhulupirira mawu anga, kudabwitsa kwake. Kelsey Wells ndi mphunzitsi wotsimikizika komanso wopanga pulogalamu ya PWR At Home ya pulogalamu ya SWEAT, ndipo amandithandizira.
"Pali njira zambiri zogwirira kettlebell, zomwe zimakulolani kugwiritsa ntchito chidutswa cha zida kuti muthe kulumikiza minofu m'njira zosiyanasiyana," adatero Wells. "Ma kettlebells alinso njira yabwino yothandizira thupi lonse kutenga nawo mbali, chifukwa pali zolimbitsa thupi zambiri zomwe zimafunikira magulu akulu akulu am'mimba."
Kukweza belu wa makilogalamu 30 pamwamba pamutu panga sichinthu chomwe thupi langa lingachite. Ndikofunika kuganizira izi mukamagula mabelu. Wells akuti njira yabwino kwambiri yosankhira kulemera ndikupeza kulemera kolemetsa kukupangitsani kumva kukhala kovuta koma omasuka mokwanira kuti mutha kubwereza maulendo khumi osataya mawonekedwe anu. Mutha kuwonjezera zolemetsa m'njira yanu, koma kulemera koyambirira kumatha kuvulaza.
Chizolowezi ichi chimakhala ndi ma circuits atatu ochita masewera olimbitsa thupi komanso superset. Kwa ma circuits, pangani zochitika kumbuyo ndi kumbuyo kwa ojambulidwa. Mukamaliza masewera olimbitsa thupi atatuwo, pumulani kwa masekondi 30, kenako mubwerezenso zozungulira. Malizitsani zikhomo zitatu musanalowe mgulu lapamwamba. Mukamaliza chidutswa chilichonse, pumulani kumbuyo kwa masekondi 30 kuti mumalize kuchita bwino kwambiri kwamagulu. Chitani zala zitatu.
Gawo 1: Gwirani kettlebell kudzanja lanu lamanja ndikuyika dzanja lanu lamanzere m'chiuno, ndikulumikiza mapazi anu m'chiuno. Awa ndi malo anu oyambira.
Gawo 2: Yang'anani kutsogolo, pindani mchiuno ndi mawondo anu nthawi yomweyo, onetsetsani kuti mawondo anu akugwirizana ndi zala zanu. Pitirizani kugwada mpaka ntchafu zanu zikufanana ndi pansi. Onetsetsani kuti msana wanu uli pamtunda wa digirii 45 mpaka 90 m'chiuno mwanu.
Gawo 3: Kankhirani zidendene, tambasulani miyendo yanu, ndikubwerera pamalo oyimirira. Nthawi yomweyo, kanikizani kettlebell pamutu panu kuti mikono yanu igwirizane ndi makutu anu.
Gawo 4: Ikani kettlebell ndikubwerera poyambira. Chitani maulendo 10 musanagwiritse ntchito mkono wina pochita masewerawa.
Gawo 1: Gwirani kettlebell ndi manja anu onse ndikuyiyika molunjika patsogolo pa chifuwa chanu, ndi mapazi anu pansi, mtunda wokulirapo kuposa kukula kwa mapewa anu. Awa ndi malo anu oyambira.
Gawo 2: Yang'anani kutsogolo, pindani m'chiuno ndi mawondo anu nthawi yomweyo, onetsetsani kuti mawondo anu akuloza kumapazi anu. Pitirizani kugwada mpaka ntchafu zanu zikufanana ndi pansi, onetsetsani kuti msana wanu uli pamtunda wa digirii 45 mpaka 90 m'chiuno mwanu.
Gawo 3: Ikani kupanikizika chidendene, yonjezerani bondo, ndikubwerera poyambira. Chitani maulendo 15.
Gawo 1: Gwirani kettlebell m'manja ndi manja anu onse (mitengo yakanjedza yoyang'ana thupi lanu) ndikuyiyika patsogolo pa miyendo yanu, ndi mapazi anu pansi, wokulirapo pang'ono kuposa kukula kwa mapewa anu. Kokani masamba amapewa pansi ndi kumbuyo, kukankhira pachifuwa kunja pang'ono. Awa ndi malo anu oyambira.
Gawo 2: Bwerani kokha mchiuno ndikulola kettlebell isunthire m'litali mwa ntchafu ndi theka la ng'ombe, onetsetsani kuti chifuwa chanu chitalitali ndipo mutuwo ndikutambasula msana. Muyenera kumangika pamtambo (kumbuyo kwa miyendo).
Gawo 3: Mukafika theka la ng'ombe yanu, gwiritsani ntchito zidendene zanu, gwiritsani gluteus maximus ndi khosi lanu, tambasulani mawondo anu ndi ntchafu, ndikubwerera kumalo oyambira. Onetsetsani kuti kettlebell imalumikizana ndi miyendo yanu. Chitani maulendo 15.
Gawo 1: Gwirani kettlebell kudzanja lanu lamanzere ndikuyika mapazi anu mulifupi-phewa pansi. Ikani dzanja lanu lamanja kuseri kwa khutu lanu. Awa ndi malo anu oyambira.
Gawo 2: Lembani. Onjezani minofu yakumanja ya oblique, kutsitsa kettlebell kumiyendo yakumanzere, ndikukoka nthiti kumanja.
Gawo lachitatu: kutulutsa mpweya. Pewani minofu yanu yakumanja ya oblique, yongolani thupi lanu, ndikubwerera pomwe mwayambirapo. Chitani maulendo 10 musanayende mbali inayo.
Gawo 1: Bodza kumbuyo kwanu pa mphasa wa yoga. Pokoka batani lakumimba kulowera kumsana, tambitsani miyendo ndikuchita masewera olimbitsa thupi. Awa ndi malo anu oyambira.
Gawo 2: Mukamasunga miyendo yanu molunjika, pang'onopang'ono kwezani miyendo yanu mpaka mbali ya 90-degree ipangidwe ndi mchiuno.
Gawo 3: Tsitsani miyendo yanu pang'onopang'ono ndikubwerera poyambira, koma osatsitsira pansi. Chitani maulendo 15.
Post nthawi: Aug-03-2021