Situdiyo ya Shape: Kettlebell Circuit Workout kuti Ilimbikitse Moyo Wanu Wogonana

Zamkati

• Dongosolo 1 la Kettlebell: Mphamvu
• Thupi Lanyumba Lopanda
• Theka-Mawondo Press-to-Stand
• Mzere Umodzi-Mwendo Wakufa
• Dongosolo 2 la Kettlebell: Kukhazikika
• Sambani ku Goblet Squat
• Lateral Lunge to Balance
• Amodzi-Amodzi Kettlebell Kankhani-Up
• Onaninso za

Lingaliro loti kuchita masewera olimbitsa thupi kumatha kukulitsa thanzi lamthupi komanso lamisala sichinthu chatsopano, koma kafukufuku waposachedwa akuwonetsa kuti kutuluka thukuta lanu kungakupangitseni kuti muyambe kuchita bizinesi.

"Kuchita masewera olimbitsa thupi kumatha kutengapo gawo lalikulu pakulimbikitsa mawonekedwe amthupi la mayi komanso kudzidalira, komwe kumakhudza kudzidalira kwa akazi pokhudzana ndi kugonana," akutero a Cindy Meston, Ph.D., pulofesa wama psychology ku University of Texas ku Austin. “Zitha kulimbikitsanso magwiridwe antchito amanjenje achifundo, omwe amakula nthawi yankhondo yolimbana ndi ndege. Ndipo tikudziwa kuchokera ku kafukufuku wambiri mu labu yanga kuti kuyambitsa uku kumathandizira kukakamiza kugonana kwa akazi. ” Kafukufuku wa Meston adawonetsa kuti amayi omwe adathamanga mphindi 20 pamlingo wocheperako adakumana ndi kudzutsidwa pambuyo polimbitsa thupi. (Izi zinali zoona ngakhale kwa iwo omwe amamwa mankhwala ochepetsa nkhawa, omwe amapondereza dongosolo lamanjenje lachifundo.)

Imodzi mwa timadzi tambiri tomwe timathandiza thupi lanu kusefa minofu - ndiyo testosterone - imapangitsanso chikhumbo. Robert LeFavi, Ph.D., katswiri wa sayansi ya zaumoyo komanso woyang'anira University of South Carolina Beaufort anati: "Pali umboni wosatsutsika wakuti testosterone imakulitsa libido mwa amayi, ndipo kuchita masewera olimbitsa thupi kumalimbikitsa ma testosterone kwakanthawi." Kafukufuku ku Yunivesite ya Kennesaw State ku Georgia adawonetsa kukweza kwa amayi pambuyo pa magawo a CrossFit, ndipo kulimba ndiye chinsinsi chake. "Zambiri zikuwoneka kuti zili kumbali ya HIIT kapena kukweza katundu osachepera 85% yamphamvu zanu zonse," akutero LeFavi. (Kuwonjezeka kogonana sikuti kokha mwayi wokweza zolemera.)

Ngati mukuyang'ana masewera olimbitsa thupi omwe amakupatsani mphamvu zambiri kuposa imodzi, gwirani kettlebell ya kilogalamu 12 (kapena dumbbell 20 mpaka 25-pounds) pa dera la kettlebell lapamwamba kwambiri. Maonekedwe Membala wa Brain Trust Alex Silver-Fagan, Wophunzitsa Nike Master, mphunzitsi wa yoga, ndi mphunzitsi wa StrongFirst kettlebell. Silver-Fagen anati: "Kusunthika kumeneku kumakhudza thupi lonse, kumagwira ntchito mozungulira, ndikupanga maziko a kupirira kwa mtima," akutero. "Palinso china chosangalatsa chogwiritsa ntchito kettlebell ndikupanga mphamvu ndi thupi lanu." Kuti thukuta likhale louma kwambiri, yesetsani kuyenda ndi mnzanu. (Ndipo inde, pali maubwino azaumoyo omwe mungapeze mukamaliza kuchita masewera olimbitsa thupi.)

Momwe imagwirira ntchito: Pali ma circuits awiri a kettlebell, omwe amayang'ana kwambiri mphamvu zina kupatula momwe amakhalira. Chitani kusuntha kulikonse chifukwa cha kuchuluka kwa ma reps omwe awonetsedwa. Bwerezani kayendedwe kake ka kettlebell katatu musanadutse gawo lotsatira. Dera lachiwiri la kettlebell ndi AMRAP ya mphindi 10 (zozungulira zambiri momwe zingathere) kulimbitsa thupi kwa makwerero. Muyamba kupanga 1 rep kusuntha kulikonse. Mukamaliza kuzungulira, yambirani koyambirira, koma pangani 2 kubwerera kulikonse. Bwerezani, ndikuwonjezera chiwerengero chanu ndi 1 nthawi iliyonse. Imani pa mphindi 10, ziribe kanthu kuchuluka kwa ma reps omwe mwachita. (Zogwirizana: Izi Kettlebell Workout Sculpts Zovuta] * Minofu)

Zomwe mukufuna: Kettlebell imodzi ya kilogalamu 12 kapena dumbbell yolemera mapaundi 20 mpaka 25

Dongosolo 1 la Kettlebell: Mphamvu

Thupi Lanyumba Lopanda

A. Gona pansi ndi miyendo yotambasulidwa. Gwirani kettlebell m'manja onse awiri pamwamba pa chifuwa. Kwezani mapewa pansi, ndikuphatikizira kunja ndikukoka nthiti zochepa.

B. Lonjezani miyendo, ikwezeni pamtunda wa madigiri 45 pansi, ndi kuwagwira molunjika.

C. Kanikizani kettlebell ku denga.

D. Tsitsani kettlebell pang'onopang'ono mpaka pachifuwa kuti mubwererenso kuti muyambe, mutagwira malo opanda kanthu panthawi yonseyi.

Chitani maulendo 10 mpaka 12.

Chepetsani pansi: M'malo mokulitsa miyendo, yambani ndi miyendo yokhotakhota, mawondo opindika pamakona a digirii 90. Pogwiritsa ntchito kettlebell padenga, kwezani mwendo wakumanja, ndikumenyetsa chidendene, kuti musunthire inchi pansi. Tsitsani kettlebell pang'onopang'ono mpaka pachifuwa ndikukokera mwendo wakumanja kubwerera pamalo omwe ali pamtunda kuti mubwerere kukayamba. Chitani maulendo 10 mpaka 12, osinthana miyendo.

(Pamodzi ndi nsikidzi zakufa, yesani masewerawa kuti mukhwime pachimake.)

Theka-Mawondo Press-to-Stand

A. Imani ndi mapazi otambalala m'chiuno ndikugwira kettlebell kudzanja lamanja. Kwezani dzanja mpaka sternum kotero kettlebell ili kupumula kutsogolo chakumaso patsogolo. Sungani dzanja lanu molunjika ndi chigongono chakumanja.

B. Khwerero kumanzere kumbuyo ndikutsikira bondo lamanzere pansi. Bondo lakumanja liyenera kupanga ngodya ya digirii 90.

C. Sakanizani kettlebell pamwamba, kubweretsa bicep pafupi ndi khutu. Tsitsani kettlebell pang'onopang'ono kupita kutsogolo.

D. Dinani kuphazi lakumanja ndikubwera kuti muyime. Bweretsani lunge ndi mwendo wamanzere kuti muyambirenso kubwereza.

Chitani 6 mpaka 8 kubwereza mwendo uliwonse.

Mzere Umodzi-Mwendo Wakufa

A. Imani ndi mapazi kutambalala m'chiuno. Gwirani kettlebell kudzanja lamanzere ndi kusunthira kulemera kwake phazi lamanja.

B. Lonjezerani mwendo wamanzere pang'onopang'ono, mukumenyera chidendene chakumanzere mpaka mwendo wamanzere utakwaniritsidwa, wofanana pansi. Nthawi yomweyo tsitsani kettlebell mpaka kumanja.

C. Pogwira malo awa, yendetsani kettlebell mpaka kumunsi kwa nthiti, kusunga bicep pafupi ndi mbali ndi kubweretsa chigongono ku denga.

D. Tsitsani kettlebell kubwerera ku shin, tsitsani mwendo wakumanzere pansi, ndipo pang'onopang'ono imani kuti mubwerere kuti muyambe.

Chitani maulendo 6 mpaka 8 mbali iliyonse.

(Makonda achikondi? Yesani izi zolimbikitsa kumbuyo kwa Hannah Davis.)

Dongosolo 2 la Kettlebell: Kukhazikika

Sambani ku Goblet Squat

A. Imani ndi mapazi motalikirana m'lifupi ndi mapewa, zala zoloza pang'ono. Ikani kettlebell pakati pa miyendo ya mapazi.

B. Kankhirani m'chiuno mmbuyo, mawondo pang'ono, ndikufikira kettlebell. Kokani mapewa kumbuyo ndi pansi kuti mupange msana wosalala ndikumangitsa glutes.

C. Gwirani chogwirira cha kettlebell ndi manja onse awiri, chiuno chotsegula, ndi mapewa ogwedeza, kukokera kettlebell mpaka pachifuwa ndikukweza zigongono kuti ziyeretsedwe mpaka kufika pa goblet squat.

D. Gwerani mu squat, ndikukankhira m'chiuno mmbuyo ndikugwada patsogolo. Imani ndikusintha kayendetsedwe kake kuti mutsitse kettlebell pansi kuti mubwerere kukayamba.

Lateral Lunge to Balance

A. Imani ndi mapazi kutambalala m'chiuno. Gwirani kettlebell kutsogolo kwa sternum, dzanja limodzi mbali iliyonse ya chogwirira.

B. Pendani mwendo wakumanja kupita kumanja, kanikizani m'chiuno mmbuyo, ndipo pindani mwendo wakumanja mumtambo kuti mwendo wamanzere ulunjika (koma osatsekedwa). Sungani zala zanu kutsogolo ndi mapazi ofanana.

C. Kokani mwendo wakumanja kuti muime bwino kumanzere, ndikubweretsa bondo lamanja pachifuwa. Imani pang'ono pamalo awa.

D. Yendani phazi lakumanja pafupi ndi kumanzere kuti mubwerere kukayamba, kenako kumanzere.

(BTW, mapapu ofananira nawo amatha kupanga zodabwitsa kuti mumveke bwino.)

Amodzi-Amodzi Kettlebell Kankhani-Up

A. Ikani kettlebell kumbali yake ndikuyamba pa thabwa ndi mapazi otambasuka pang'ono kusiyana ndi m'chiuno-m'lifupi mwake. Ikani dzanja lamanja pamwamba pa kettlebell ndi dzanja lamanzere pansi. Onetsetsani kuti manja ali pansi pamapewa.

B. Kankhirani zigono kunja kuti manja apange ngodya ya madigiri 45 kupita ku thupi. Pepani thupi, ndikuyimitsa mainchesi atatu pansi, osasunthika. Onetsetsani kuti thupi limapanga mzere wowongoka kuchokera kumutu mpaka kumapazi.

C. Kankhirani kutali ndi pansi kuti mubwerere kukayamba.

D. Yendani manja kumanja kotero dzanja lamanzere lili pa kettlebell, ndikubwereza kumanzere.

Pansi:M'malo moyambira papulatifomu, yambani ndi mawonekedwe osanjikizidwa ndi mawondo oyikika pang'ono kupingasa m'chiuno.

(Ngati mukuvutikira kukhomerera, tsatirani njira zinayi izi.)

Onaninso za