Emily Skye Amagawana Zomwe Amakonda Ndi Kettlebell Zolimbitsa Thupi

Zamkati

• Kuthamanga kwa Kettlebell
• Gulu Lonse Lamiyendo
• Kuphedwa Kwaku Romania
• Glute Bridge
• Chithunzi Chachisanu ndi chitatu
• Onaninso za

Ndife okonda masewera olimbitsa thupi a kettlebell. Ndizabwino kutulutsa ndikujambula ndikutumikiranso kawiri ngati wakupha Cardio sesh.Chifukwa chake, tinali ndi wophunzitsa payekha waku Australia Emily Skye, wopanga gulu la F.I.T. mapulogalamu, pangani kulimbitsa thupi kwambiri kwa kettlebell kwa ife komwe kumawotcha ma calorie ambiri komanso kukuwombani zofunkha zanu. Mwalandilidwa! (Kenako, onani Skye's 5 HIIT Moves You Can Do Anywhere)

Momwe imagwirira ntchito: Chitani masewera olimbitsa thupi masekondi 30 kumbuyo, osapuma pakati. Mukafika kumapeto kwa dera, khalani kwa masekondi 30, kenaka bwerezani maulendo asanu onse kachiwiri. Chitani zozungulira zinayi kapena zisanu ngati ndinu oyamba, kapena mpaka mizere eyiti ngati mwapita patsogolo.

Mudzafunika: Kettlebell imodzi yolemera kwambiri (Skye amalimbikitsa pakati pa mapaundi 15 ndi 25)

Kuthamanga kwa Kettlebell

Yambani ndi miyendo m'lifupi paphewa ndikumiyendo yanu yakulozetsa panja pang'ono. Ndi kettlebell pansi patsogolo panu, gwirani belu ndi chogwirira ndi manja onse awiri. Mangirirani m'chiuno, ndikubweretsa kettlebell kumbuyo komanso pakati pa miyendo yanu. Kusunga pachimake chanu, yendetsani kettlebell molimba mtima pogwedeza m'chiuno mwanu ndikugwedeza makutu anu. Kettlebell iyenera kupindika mpaka pachifuwa musanalole mphamvu yokoka kuti idye mphamvu, ndikubwezeretsanso pakati pa miyendo yanu.

Gulu Lonse Lamiyendo

Yambani ndikutambasula miyendo ndi zala zakutsogolo, mutanyamula kettlebell ndi manja onse awiri, kuti izipachika patsogolo panu (mutha kugwiritsanso belu pachifuwa). Kusunga pachimake chanu ndi msana wanu mowongoka, bwerani mpaka ku squat, gwirani kettlebell pansi, kenaka finyani zokopa zanu pamene mukubwereranso kuti muyime.

Kuphedwa Kwaku Romania

Imani ndi mapazi anu kutambasula m'chiuno ndikugwira kettlebell ndi manja anu onse, kuti izipachika patsogolo panu. Kusunga maondo pang'ono, kuweramira pang'onopang'ono ndikutsitsa kettlebell pansi. Finyani ma glutes anu pamene mukubwerera kuima. (Pano, 5 Kettlebell Akuyenda Mwina Mukuchita Cholakwika ndi Momwe Mungakonzekere.)

Glute Bridge

Gona chagada ndi mawondo akuwerama ndi mapazi pansi. Lembani msana wanu pansi ndikupumitsa kettle m'chiuno mwanu. Kumangirira pachimake chanu, tambani m'chiuno mwanu mumlengalenga, ndikufinya makutu anu pamwamba. Pang'onopang'ono tsitsani chiuno kumbuyo pansi.

Chithunzi Chachisanu ndi chitatu

Yambani ndi mapazi m'lifupi m'lifupi mapewa ndi pachimake anu kuchita. Bwererani kumbuyo ndi phazi limodzi ndikutsikira kumbuyo. Dulani kettlebell pansi pa mwendo wanu kudzanja lina, kenaka bwererani kuti muyime. Bwerezani kudutsa mmbuyo ndi mtsogolo.

Onaninso za