Momwe Mungagwiritsire Ntchito Kettlebell pa Flat Abs

Zamkati

• Kettlebell Cardio
• Zomangidwira mkati Ab Kumangirira
• Kusamalitsa Challenge Benefits
• Onaninso za

Kuti muwone, simungaganize kuti kettlebell yosavuta ndi ngwazi yolimbitsa thupi - zonse zowotchera kalori komanso wogwirizira m'modzi. Koma chifukwa cha fizikiya yake yapadera, imatha kuyatsa kwambiri komanso kulimba kuposa mitundu ina ya kukana.

Kettlebell Cardio

Kawirikawiri kettlebell amayenda ndi ma calorie guzzlers. Tengani kulanda (kukweza mkono umodzi komwe, kuchokera pa kotala-squat, mumasunthira kettlebell pansi kupita pamwamba pomwe mukuimirira, belu likungoponyapota kuti mupumule pamwamba pa mkono wanu). Zimatentha ma calories 20 pamphindi zikagwiridwa mochuluka kwambiri (AMRAP) liwiro lofananira liwiro lothamanga kwambiri mphindi zisanu ndi chimodzi, malinga ndi kafukufuku waposachedwa waku American Council on Exercise Study ku Yunivesite ya Wisconsin-La Crosse. (Ochita nawo kafukufukuyu adachita mphindi 20 akuchita masewera olimbitsa thupi omwe amakhala ndi mphindi 15 za AMRAP zamatumba a kettlebell otsatiridwa ndi mphindi 15 zakupuma.) "Ndi masewera olimbitsa thupi athunthu," akutero wolemba wamkulu John Porcari, Ph.D.

Pogwiritsira ntchito unyolo wonse wakumbuyo (kumbuyo, mbuyo, nyundo, ndi ana amphongo) kuphatikiza pachifuwa, mapewa, ndi mikono, kulanda kwa kettlebell ndi kusiyanasiyana kwake kumagwira ntchito yolimbitsa minofu kuposa mitundu ina ya HIIT, monga kuyendetsa njinga kapena kuthamanga, komwe kumagwiritsa ntchito makamaka miyendo ndi glutes. Chitani zolimba kwambiri za kettlebell ngati zomwe zili mu phunziroli, ndipo mudzakhala mukutumiza mafuta ochulukirapo m'ng'anjo yoyaka moto kuposa momwe mungayendere. (Musanayese chilichonse, onetsetsani kuti mukugwiritsa ntchito kettlebell bwino ndi kusapanga zolakwika za kettlebell zomwe mungakhale mukuchita komanso momwe mungakonzere.)

Zomangidwira mkati Ab Kumangirira

Kutsegula kettlebell kumafunikira maziko olimbikira mkati ndikuwonjezeranso kupindika kwa abs ndi glutes pamwamba pachimake. Kupindika ngati pamimba kumalimbitsa mtima wanu ndikukhazikika pamtsempha wamtsempha kuti muthandizire kuyendetsa mwamphamvu, mwamphamvu. Ndipamene azimayi omwe amayang'ana ku cinch ndikulimbitsa mphambano yawo amatha kulowamo.

Kafukufuku waposachedwa wofalitsidwa mu Journal of Strength and Conditioning Research adawonetsa kuti pamene ochita masewera olimbitsa thupi amakankhira mwamsanga abs awo pamwamba pa swing, obliques awo adagwira ntchito yoposa 100 peresenti ya kuthekera kwawo kwakukulu. Iwo omwe sanachite chidulecho? Iwo amangowona 20% yokha yopanda mbali. "Kuphatikiza kupindika kwapakati pamimba mwachangu ngati izi kumalola ma oblique anu kuti achite zoposa zomwe amakhala akuchita, chifukwa mphamvu iliyonse yamphamvu ya minofu yanu ndiyofunika kuti muchepetse mayendedwe amphamvu otere," akutero a Porcari. "Ndipo minofu yanu ikayamba kuchuluka, mudzapeza mphamvu zazikulu msanga." '

Kusamalitsa Challenge Benefits

Pambuyo pa chinthu chosunthika, kugawa kolemera kolemera kwa kettlebells kumawonjezera njira zina zolimbitsira. M'malo mogwiritsa ntchito ma dumbbells, a Dasha L. Anderson, omwe adayambitsa Kettlebell Kickboxing ku New York City, akukweza makina osindikizira ndikunyamula mwa kupotokola kettlebell pansi kuti bulky center igwere pang'ono. "Thupi lanu liyenera kugwira ntchito molimbika-kuphatikiza-kuwongolera izi ndikulipira kusakhazikika kulikonse," Anderson akutero. Kupita kwake ku blaster ndikumadzuka ku Turkey: Mumakweza thupi lanu mosagona pansi ndikukaimirira mutanyamula kettlebell pamutu ndi dzanja limodzi nthawi yonseyi. "Panthawi yonse ya kudzuka kwa Turkey, ndiye pachimake chomwe chimagwirizanitsa zonse," akutero.

Ngakhale kunyamula kettlebell imodzi mozondoka ndi chogwirira cha kutalika kwa phewa (mkono woweramitsidwa) kumapereka bonasi yoyeserera. Stuart McGill, Ph.D., wolemba wa Back Mechanic ndi kafukufuku wambiri pa kettlebell yolimbitsa thupi komanso zomwe zimayambitsa msana, akuti kunyamula mbali imodzi yokha ya thupi kumafunikira pachimake kubwezera, komanso kusakhazikika kwa belu lotembenuzidwako kumayeserera pachimake kuposa chimango. "Imeneyi ndi njira yabwino kukhazikitsira mtima wanu ndikuwongoleranso kuyendetsa galimoto yanu," akutero McGill.

Ndipo imachita zonsezi popanda kugunda pathupi lanu. "Kukana kwake kumamanga minofu ndi mphamvu yokwanira kuti tikhoza kuwotcha ma calories ambiri, koma chifukwa chakuti tikuima pamalo ake kapena osadumpha, palibe kugunda pamagulu," anatero Steve Cotter, mkulu wa International Kettlebell. ndi Fitness Federation ku San Diego. Mwa kuyankhula kwina, kudulira kwa ab, kung'ambika pang'ono. (Wokonzeka kuyika minofu imeneyi? Yesani Kulimbitsa Thupi Lathunthu Lathunthu Limene Limakusandutsani Kukhala Mphamvu Yonse.)

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