Ngexesha leveki yokuzahlula ndodwa, ndathenga i-kettlebell engama-30 eedola ngeedola ezingama-50. Ndacinga ukuba izakundimisa ide ivulwe kwakhona indawo yokuzivocavoca. Kodwa kwiinyanga ezine kamva, loo lerge kettlebell iye yaba lukhetho lwam lokuqala lokuzivocavoca umzimba (kubandakanya uninzi lwezi zinto zilandelayo) ekhitshini.
Kodwa akufuneki ukholelwe amazwi am, indlela emangalisa ngayo i-kettlebell.
"Zininzi iindlela ezahlukeneyo zokubamba i-kettlebell, ekuvumela ukuba usebenzise isiqwenga sezixhobo ekujoliseni izihlunu ezahlukeneyo ngeendlela ezahlukeneyo," utshilo u-Wells. "I-kettlebells zikwayindlela efanelekileyo yokunceda umzimba wonke ukuba uthathe inxaxheba, kuba zininzi iindlela zokuzilolonga nge kettlebell ezijolise kumaqela amaninzi emisipha."
Ukuphakamisa i-kettlebell engama-30 eepawundi ngaphezulu kwentloko yam ayisiyonto inokwenziwa ngumzimba wam. Kubalulekile ukuba uyithathele ingqalelo le nto xa uthenga iintsimbi. UWells uthi eyona ndlela yokukhetha ubunzima kukufumana ubunzima obulucelomngeni ngokwaneleyo kuwe kodwa ukhululeke ngokwaneleyo ukuze uphinde amaxesha ama-10 ngaphandle kokulahleka Unako ukongeza ubunzima obunzima ngendlela yakho, kodwa ukufumana ubunzima kwindawo yokuqala kunokubangela ukulimala.
Le ndlela ibandakanya imijikelezo emithathu yokuziqhelanisa kunye neqela elinye elikhulu. Kwiisekethe, yenza umva umva umva umva kubameli abarekhodiweyo. Emva kokugqiba konke ukuzilolonga, phumla imizuzwana engama-30, uze uphinde umjikelo kwakhona. Emva kokugqiba imijikelo emithathu, ngenisa iqela eliphezulu. Emva kokugqiba isangqa ngasinye, phumla ubuyele umva imizuzwana engama-30 ukugqibezela ukuziqhelanisa neqela eliphezulu. Yenza amatyeli amathathu.
Inyathelo 1: Bamba i-kettlebell ngesandla sakho sasekunene, beka isandla sakho sasekhohlo esinqeni sakho, kwaye iinyawo zakho uzigcine zibanzi-ububanzi. Esi sisikhundla sakho sokuqala.
Inyathelo 2: Jonga ngqo phambili, ugobe isinqe kunye namadolo ngaxeshanye, uqiniseke ukuba amadolo akho ahambelana neenzwane zakho. Qhubeka ukugoba amadolo de amathanga akho afane nomgangatho. Qinisekisa ukuba umva wakho ukwinqanaba lama-45 ukuya kuma-90 kwinqanaba lakho.
Inyathelo lesithathu: Faka uxinzelelo lwesithende, wolule imilenze yakho, kwaye ubuyise ukuma kwakho. Kwangelo xesha, cinezela i-kettlebell phezu kwentloko yakho ukuze iingalo zakho zifane neendlebe zakho.
Inyathelo 4: Beka phantsi i-kettlebell kwaye ubuyele kwindawo yokuqala. Yenza i-10 reps ngaphambi kokusebenzisa enye ingalo yokwenza umthambo.
Inyathelo 1: Bamba i-kettlebell ngezandla zombini uyibeke ngqo phambi kwesifuba sakho, iinyawo zakho zisemhlabeni, zincinci kancinci kunobubanzi begxa lakho. Esi sisikhundla sakho sokuqala.
Inyathelo 2: Jonga ngqo phambili, ugobe isinqe kunye namadolo ngaxeshanye, uqiniseke ukuba amadolo akho akhomba kwiinzwane zakho. Qhubeka ukugoba amadolo de amathanga akho afane nomgangatho, uqiniseke ukuba umqolo wakho ukwinqanaba lama-45 ukuya kuma-90 kwinqanaba lakho.
Inyathelo 3: Faka uxinzelelo kwisithende, wandise idolo, kwaye ubuyele kwindawo yokuqala. Yenza amatyeli ali-15.
Inyathelo 1: Bamba i-kettlebell ngezandla zakho (iintende zijonge umzimba wakho), zibeke phambi kwemilenze yakho, kwaye uchukumise iinyawo zakho emhlabeni, zincinci kancinci kunobubanzi begxa lakho. Tsala amagxalaba ezantsi kunye nasemva, ukutyhala isifuba ngaphandle kancinci. Esi sisikhundla sakho sokuqala.
Inyathelo 2: Goba kuphela esinqeni kwaye i-kettlebell yehle isiqingatha samathanga kunye namathole, uqiniseke ngokugcina isifuba siphezulu kunye nentloko yolwandiso lomqolo. Kuya kufuneka uzive uxinzelelo kwimisipha (ngasemva kwemilenze).
Inyathelo 3: Xa ufika kwisiqingatha sethole, sebenzisa izithende zakho, i-gluteus maximus kunye nemisipha, wolule amadolo kunye neempundu, kwaye ubuyele kwindawo yokuqala. Qinisekisa ukuba i-kettlebell inxibelelana nemilenze yakho. Yenza amatyeli ali-15.
Inyathelo 1: Bamba i-kettlebell ngesandla sakho sasekhohlo kwaye ubeke iinyawo zakho ububanzi begxalaba ngaphandle emgangathweni. Beka isandla sakho sasekunene emva kwendlebe yakho. Esi sisikhundla sakho sokuqala.
Inyathelo 2: Tsala umoya. Yolula imisipha ye-oblique yasekunene, yehlise i-kettlebell ukuya emlenzeni wasekhohlo, kwaye tsala iimbambo usiya esinqeni sasekhohlo.
Inyathelo lesithathu: ukukhupha. Yenza ikhontrakthi yemisipha eyi-oblique elungileyo, yolula umboko, kwaye ubuyele kwindawo yokuqala. Yenza amatyeli ali-10, emva koko wenze icala elichaseneyo.
Inyathelo 1: Lala ngomqolo kumatshini weyoga. Ngokutsala iqhosha lesisu ngakumqolo, wolule imilenze kwaye usebenzise izihlunu zesisu. Esi sisikhundla sakho sokuqala.
Inyathelo 2: Ngelixa ugcina imilenze yakho ithe nkqo, phakamisa kancinci imilenze yakho ukuya kuthi ga kwinqanaba le-90-degree angle yenziwe ngehips.
Inyathelo 3: Nciphisa imilenze yakho kwaye ubuyele kwindawo yokuqala, kodwa musa ukuthoba iinyawo zakho emgangathweni. Yenza amatyeli ali-15.
Ixesha lokuposa: Aug-11-2021