Ngexesha leveki yokuzahlula ndodwa, ndathenga i-kettlebell engama-30 eedola ngeedola ezingama-50. Ndacinga ukuba izakundimisa ide ivulwe kwakhona indawo yokuzivocavoca. Kodwa emva kweenyanga ezine, loo lorge kettlebell iye yaba lukhetho lwam lokuqala lokuzilolonga umzimba (kubandakanya uninzi lwezi zenzo zilandelayo) ekhitshini.
Kodwa akufuneki ukholelwe amazwi am, indlela emangalisa ngayo i-kettlebell. UKelsey Wells ngumqeqeshi oqinisekisiweyo kunye nomyili wenkqubo ye-PWR Ekhaya yenkqubo ye-SWEAT, kwaye uyandixhasa.
"Zininzi iindlela ezahlukeneyo zokubamba i-kettlebell, ekuvumela ukuba usebenzise isiqwenga sezixhobo ekujoliseni izihlunu ezahlukeneyo ngeendlela ezahlukeneyo," utshilo u-Wells. "Iiketilebells zikwayindlela efanelekileyo yokunceda umzimba wonke uthathe inxaxheba, kuba zininzi iindlela zokuzilolonga zeetetile ezijolise kumaqela amaninzi emisipha."
Ukuphakamisa intsimbi yeetile ezingama-30 ngaphezulu kwentloko yam ayisiyonto inokwenziwa ngumzimba wam. Kubalulekile ukuba uyithathele ingqalelo le nto xa uthenga iintsimbi. UWells uthi eyona ndlela yokukhetha ubunzima kukufumana ubunzima obaneleyo bokwenza ukuba uzive ucelomngeni kodwa ukhululekile ngokwaneleyo ukuba ungaphinda-phinda kali-10 ngaphandle kokuphulukana nesimo sakho. Unako ukongeza ubunzima obunzima ngendlela yakho, kodwa ukufumana ubunzima kwindawo yokuqala kunokubangela ukulimala.
Le ndlela iqukethe iisekethi ezintathu zokuziqhelanisa kunye ne-superset. Kwiisekethe, yenza umva umva umva umva kubameli abarekhodiweyo. Emva kokugqiba konke ukuzilolonga, phumla imizuzwana engama-30, uze uphinde umjikelo kwakhona. Gcwalisa iirampu ezintathu ngaphambi kokungena kwiqela eliphezulu. Emva kokugqiba isangqa ngasinye, phumla ubuyele umva imizuzwana engama-30 ukugqibezela ukuziqhelanisa neqela eliphezulu. Yenza amatyeli amathathu.
Inyathelo 1: Bamba i-kettlebell kwisandla sakho sasekunene kwaye ubeke isandla sakho sasekhohlo ezinqeni, iinyawo zakho 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 3: tyhala izithende zakho, wolule imilenze yakho, kwaye ubuyele kwindawo yokuma. 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, umgama omkhulu kancinci kububanzi begxa lakho. Esi sisikhundla sakho sokuqala.
Inyathelo 2: Jonga ngqo phambili, ugobe isinqe kunye namadolo ngaxeshanye, uqiniseke ukuba amadolo akho alathe 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 ngaphambili kwakho ngezandla zozibini (iintende zijonge umzimba wakho) kwaye uzibeke phambi kwemilenze yakho, iinyawo zakho zisemhlabeni, zincinci kancinci kunobubanzi begxa lakho. Tsala amagxalaba ezantsi kunye nasemva, ukutyhala isifuba ngaphandle kancinci. Esi sisikhundla sakho sokuqala.
Inyathelo 2: Goba kuphela esinqeni kwaye vumela i-kettlebell ihle ezantsi kubude bethanga kunye nesiqingatha sethole, uqiniseke ngokugcina isifuba sakho side kwaye intloko sisolulo somqolo. Kuya kufuneka uzive uxinzelelo kwimisipha (ngasemva kwemilenze).
Inyathelo 3: Xa ufikelela kwisiqingatha sethole lakho, sebenzisa izithende zakho, sebenzisa i-gluteus maximus kunye nemisipha, wolule amadolo kunye nezinqe, kwaye ubuyele kwindawo yokuqala. Qinisekisa ukuba i-kettlebell inxibelelana nemilenze yakho. Yenza amatyeli ali-15.
Inyathelo 1: Bamba i-kettlebell kwisandla 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. Yandisa izihlunu ze-oblique zasekunene, wehlise i-kettlebell ukuya emlenzeni wasekhohlo, kwaye utsale iimbambo usiya esinqeni sasekhohlo.
Inyathelo lesithathu: ukukhupha. Yenza ikhontrakthi kwimisipha yakho ye-oblique yasekunene, yolula i-torso yakho, kwaye ubuyele kwindawo yokuqala. Yenza amaxesha ali-10 ngaphambi kokwenza intshukumo kwelinye icala.
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: Yehlisa imilenze yakho kancinci kwaye ubuyele kwindawo yokuqala, kodwa ungathobi iinyawo zakho emgangathweni. Yenza amatyeli ali-15.
Ixesha Post: Aug-03-2021