Kanema wa Kettlebell Cardio Workout Amalonjeza Kukupatsani Mpweya

Zamkati

• Kuthamanga kwa Kettlebell
• Thruster
• Chithunzi 8
• Kukoka Kwambiri kwa Kettlebell
• Akufa Oyera
• Dinani Dinani kuti Musinthe Lunge
• Akufa Oyera ku Goblet Squat
• Onaninso za

Ngati simukugwiritsa ntchito ma kettlebells ngati gawo lachizoloŵezi cha cardio, ndi nthawi yoti muwunikenso. Chida chophunzitsira chopangidwa ndi belu chimatha kukuthandizani kuwotcha zopatsa mphamvu zazikulu. Kafukufuku wopangidwa ndi American Council on Exercise adapeza kuti kulimbitsa thupi kwa kettlebell kumatha kutentha mpaka ma calories 20 mphindi imodzi-mumawonjezera tanthauzo pamapewa anu, msana, matako, mikono, ndi pachimake. Ndiko kulondola: Chida ichi ndi njira yosavuta yopezera mphamvu komanso masewera olimbitsa thupi pagawo limodzi.

"Ma kettlebells ndi ophatikizika, onyamula, ndipo amatha kugwiritsidwa ntchito kulikonse pokomera mtima, kulimbitsa thupi, kapena kuphatikiza zonse ziwiri," akutero a Lacee Lazoff, mlangizi komanso wophunzitsa a kettlebell ku StratF House. "Ndizida zabwino kwambiri za mtima chifukwa mayendedwe amatha kuphulika komanso kukhometsa mtima."

Takonzeka kuupereka? Apa, Lazoff amapereka chiwonetsero choyambirira muvidiyo iyi ya kettlebell cardio yolimbitsa thupi. (Mukufuna kuchita masewera olimbitsa thupi owonjezera mafuta? Yesani dera la kettlebell la HIIT la Jen Widerstrom kapena kulimbitsa thupi kwa kettlebell.)

Momwe imagwirira ntchito: Chitani chilichonse chochita pansipa kuti muwone kuchuluka kwa nthawi kapena nthawi. Chitani zozungulira kamodzi kapena kawiri.

Mufunika: kettlebell yolemera sing'anga ndi timer

Kuthamanga kwa Kettlebell

A. Imani ndi kettlebell pansi kutsogolo kwa mapazi ndi miyendo yotambasula pang'ono kusiyana ndi m'lifupi mwake m'chiuno. Mangirirani m'chiuno ndi mawondo ofewa kuti mugwadire ndikugwira belu ndi chogwirira ndi manja anu onse kuti muyambe.

B. Sungani kettlebell kumbuyo ndi pakati pa miyendo yanu. Kusungabe gawo pakati, yendetsani patsogolo kettlebell patsogolo ponyamula m'chiuno mwanu ndikutulutsa glutes wanu.

C. Lolani kettlebell ifike pachimake pachifuwa, kenako gwiritsani ntchito kuthamanga kuti igwe ndikubwerera m'mbuyo pakati pa miyendo. Bwerezani kusuntha kuyambira koyamba mpaka kotsiriza poyenda kwamadzimadzi.

Pitirizani kwa masekondi 30.

Thruster

A. Imani ndi mapazi motalikirana m'lifupi mwake mutagwira kettlebell pamalo okhotakhota (pafupi ndi sternum) ndi dzanja lamanja.

B. Lembani ndi kuchita nawo pachimake, kumenyetsa m'chiuno ndikugwada pansi kuti muchepetse. Imani pomwe ntchafu zikufanana pansi.

C. Limbikirani pakati pa phazi kuti muyime, pogwiritsa ntchito kuthamanga kuti nthawi yomweyo mukanikizire belu pamwamba ndi dzanja lamanja.

D. Pepani belu pang'onopang'ono kuti mubwerere poyambira kuti mubwerere poyambira.

Chitani 10 reps. Sinthani mbali; bwerezani.

Chithunzi 8

A. Imani ndi mapazi okulirapo kupingasa m'chiuno, ndi kettlebell pansi pakati pa mapazi. Otsika mpaka kotala squat, osunga msana molunjika, chifuwa chokwera, mapewa kumbuyo, ndi khosi osalowerera ndale. Fikirani pansi ndikugwira chogwirira cha kettlebell ndi dzanja lamanja.

B. Pewani kettlebell pang'onopang'ono pakati pa miyendo ndikufikira kumanzere kuzungulira ntchafu yakumanzere kuti musamutse belu kumanzere.

C. Lembani mzere wa kettle patsogolo chakunja kwa mwendo wamanzere. Ndi pakati, ikani m'chiuno kutsogolo kuti muyime, ndikugwedeza kettlebell mpaka kutalika kwa chifuwa ndi dzanja lamanzere.

D. Lolani kettlebell igwere pansi pakati pa miyendo, ndikufikira dzanja lamanja kumbuyo kwa ntchafu yolondola kusamutsa kettlebell kudzanja lamanja.

E. Zungulirani belu kutsogolo chakunja kwa mwendo wakumanja ndikuponyera m'chiuno patsogolo kuti muime, ndikupukutira ketulo mpaka kutalika pachifuwa ndi dzanja lamanja. Lolani belu ligwere pakati pa miyendo kuti mutsirize chithunzi-8. Yambani kuyankha kwina osapumira.

Pitirizani kwa masekondi 30.

Kukoka Kwambiri kwa Kettlebell

A. Yambani ndi mapazi otalikirapo pang'ono kusiyana ndi m'lifupi mwake ndi kettlebell pansi pakati pa mapazi. Lowetsani kotala squat kuti mugwire chogwirira belu ndi dzanja lamanja.

B. Pamaulendo amodzi amadzimadzi, amaphulika zidendene ndikuponyera m'chiuno patsogolo kuti mukokere belu mpaka pachifuwa. Kenako kanikizani belu kumutu kotero kuti dzanja lamanja likwezedwe molunjika pamapewa, chikhatho chikuyang'ana kutsogolo, ndipo kettlebell imakhala pamphumi.

C. Bwezerani mayendedwe kuti mubwerere pamalo oyamba.

Chitani 10 reps. Sinthani mbali; bwerezani.

Akufa Oyera

A. Imani ndi mapazi okulirapo pang'ono kupingasa m'chiuno popanda kettlebell pansi pakati pa mapazi. Yendani m'chiuno ndi mawondo kuti mugwire chogwirira cha kettlebell ndi manja onse awiri.

B. Pokhalabe ndi msana wosalowerera ndale, yendetsani kettlebell m'mwamba mwakung'amba m'chiuno ndikutambasula zigongono, kusunga kettlebell pafupi ndi thupi.Kettlebell ikayamba kukhala yopanda mphamvu, tcherani mivi mozungulira ndi kulola manja kutsetsereka kuti agwire pansi pa chogwirira, ndikubwera pamalo othinana ndi kettlebell patsogolo pomwe pachifuwa.

C. Sinthani mayendedwe kuti muchepetse kettlebell kuti abwere pansi pamwamba.

Chitani maulendo 10; Sinthani mbali; bwerezani.

Dinani Dinani kuti Musinthe Lunge

A. Imani ndi mapazi m'lifupi m'lifupi, mutanyamula kettlebell kudzanja lamanja pamalo omenyera (pafupi ndi sternum yanu).

B. Tsikirani mu kotala squat, ndiye nthawi yomweyo tambasulani m'chiuno ndi mawondo, pogwiritsa ntchito kuthamanga kukanikiza kettlebell pamwamba, ndi dzanja lamanja lotambasula molunjika paphewa lakumanja.

C. Kumangirira pachimake, bwerera mmbuyo ndi phazi lakumanja kulowa m'mbuyo, ndikugwedeza bondo lakumbuyo pansi ndikuyang'anitsitsa bondo lakumanzere.

D. Kokani phazi lakumbuyo ndikukankhira pakati pa phazi lakumaso kuti mubwerere poyimirira, ndikulemera nthawi yonseyo. Bwerezani mbali ina kwa 1 rep.

Chitani 10 reps. Sinthani mbali; bwerezani.

Akufa Oyera ku Goblet Squat

A. Imani ndi mapazi okulirapo pang'ono kupingasa m'chiuno popanda kettlebell pansi pakati pa mapazi. Yendani m'chiuno ndi mawondo kuti mugwire chogwirira cha kettlebell ndi manja onse awiri.

B. Pokhalabe ndi msana wosalowerera ndale, yendetsani kettlebell m'mwamba mwakung'amba m'chiuno ndikutambasula zigongono, kusunga kettlebell pafupi ndi thupi. Kettlebell ikakhala yopanda kulemera, lowetsani zigongono mwachangu m'mbali ndikulola manja kutsetsereka kuti agwire m'munsi pa chogwiriracho, ndikulowa pamalo ophwanyidwa ndi kettlebell kutsogolo kwa chifuwa.

C. Nthawi yomweyo tsitsani chikwama cha chikho, ndikudikira ntchafu zikufanana pansi. Dinani pakati pa phazi kuti muyime, kenaka mutembenuzire kuyeretsa kuti muchepetse kettlebell pakati pa mapazi kuti mubwerere kumalo oyambira, ndikugogoda belu pansi mwachidule musanayambe kubwereza.

Chitani 10 reps.

Onaninso za