Master This Move: Kettlebell Windmill

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Kodi mwadziwa bwino The Turkey Get-Up (mfundo zoyesera, nanunso!)? Pazovuta za # MasterThisMove sabata ino, tikumenyanso ma kettle. Chifukwa chiyani? Chifukwa chimodzi, onani Chifukwa Chake Kettlebells Ali Mfumu Yowotcha Ma calories. Kuphatikiza apo, kusuntha kwa kettlebell kumeneku, The Kettlebell Windmill, ndikowopsa, koma tidapeza kuti ndizowona zosangalatsa-ndipo zotsutsana zokwanira kuti zikuwonetseni mu "zone," monga momwe mukuyesera kuphunzira zovina zovina.

Kettlebell Windmill ndi kusuntha kwa thupi komwe kumagwira ntchito mozama makamaka zomwe mumakwaniritsa, chifukwa mukujambulira m'chiuno mukamayenda, atero a Nick Rodocoy, wophunzitsa anthu ku New York City. Muthanso kugunda miyendo (makamaka ma hamstrings!), Glutes, chiuno, mapewa, ndi ma triceps.

Pali mitundu itatu ya Kettlebell Windmill: The High Windmill, The Low Windmill ndi High Low Windmill - yovuta kwambiri mwa atatuwo. Tikuwonetsani momwe mungachitire bwino onse atatu. Koma, "Yambani ndi makina amphepo otsika ndikupita patsogolo ndikukwera kwambiri," atero a Rodocoy. Ndipo popeza izi ndizovuta kwambiri ndi ziwalo zambiri zosuntha, yambani kugwiritsa ntchito kulemera kwa thupi lanu ndipo onetsetsani kuti mukumva bwino ndi kayendetsedwe kake musanatenge kettlebell.

Nthawi zonse ndibwino kuti muzitha kutentha musanapite kuntchito, koma ndizofunikira kwambiri musanasamuke. ( Werengani The Best Warmup For Any Type of Workout . ) "Ndikofunikira kutambasula chiuno ndikuchita kuyenda pakati pa msana chifukwa izi ndizovuta kwambiri ndipo zimafuna kusuntha kwakukulu," anatero Rodocoy. Yesani makina amphepo atagona pambali ndi bondo lanu litakulungidwa pa chozungulitsira chithovu (mkono wanu usesa mpaka pamutu panu). "Zidzathandiza kulimbikitsa msana wapakati ndikukhazikika m'munsi kumbuyo ndikutambasula ndikutsegula chifuwa ndi mapewa," akutero Rodocoy. Chinsinsi chimodzimodzi ndikutambasula kapena kutulutsa ma hamstrings ndi glutes.

TSOPANO WINDLEZI

A Ikani kettlebell pansi pang'ono patsogolo panu pakati pa miyendo yanu. Imani ndi mapazi okulirapo pang'ono kuposa m'chiuno, zala zakumanzere pang'ono zimatuluka ndipo zala zakumanja zatembenukira kumanja, mawondo atapinda pang'ono.

B Lonjezerani dzanja lamanja kudenga, osunga dzanja lanu molunjika.

C. Gwiranani ndi abs ndikufikira dzanja lamanzere mkati mwa ntchafu yakumanzere, ndikuyang'ana mmwamba kudzanja lanu lamanja.

D Yendani m'chiuno, kutsitsa thunthu ndi kupinda bondo lakumanzere pamene mkono wakumanzere ukutsetsereka kuti ugwire chogwirira cha kettlebell, kukulitsa mkono wakumanja pamzere pamapewa.

E Bwerezerani kumbuyo, mutanyamula belu ndikuyang'ana panja, kuti mubwererenso kuyimirira. Bwerezani.

WINDMILL WAMKULU

A Imani ndi mapazi otalikirapo pang'ono kuposa m'chiuno, zala zakumanzere zowoneka bwino komanso zala zakumanja zotembenukira kumanja, mawondo opindika pang'ono.

B Kwezani mkono wakumanja, kugwira belu ndi chogwirira ndi kulemera kumbuyo kwa dzanja lanu, mpaka kudenga.

C. Gwiritsani ntchito abs ndikufikira kumanzere mkati mwa ntchafu yakumanzere, ndikuyang'ana kumanja kwanu.

D Kumangirira mchiuno, kutsitsa torso ndi kupinda bondo lakumanzere kuti mugwire pansi ndi zala zakumanzere, kutambasula dzanja lamanja pamzere paphewa.

E Sindikizani mmbuyo kuti mubwerere poyimirira ndikubwereza.

Ngati mukumva ngati mwakhomerera zonse zomwe zili pamwambapa, zikhazikitseni pamodzi - mutagwira kettlebell m'dzanja lililonse - kuti mukhale wojambula bwino kwambiri.

MKHALIDWE WOTSATIRA PANSI

A Ikani kettlebell pansi patsogolo panu pakati pa miyendo yanu. Imani ndi mapazi otalikirapo pang'ono kuposa m'chiuno, zala zakumanzere zowoneka bwino komanso zala zakumanja zotembenukira kumanja, mawondo opindika pang'ono. Gwirani kettlebell ina yolemera yofanana mdzanja lanu lamanja, ndikulemera kwa belu kuseri kwa dzanja.

B Lonjezerani dzanja lamanja kudenga, osunga dzanja lanu molunjika.

C. Gwiritsani ntchito abs ndikufikira kumanzere mkati mwa ntchafu yakumanzere, ndikuyang'ana kumanja kwanu.

D Mangirirani m'chiuno, kutsitsa torso ndikugwada kumanzere dzanja lamanzere likutsetsereka kuti ligwire chogwirizira cha kettlebell, ndikutambasulira dzanja lamanja pamzere paphewa.

E Kanikizaninso m'mwamba, mutagwira belu ndi chikhatho choyang'ana kunja, kuti mubwerere kuimirira. Bwerezani.

Yesani kuchita ma seti 3-4 a 3-5 reps amitundu yosiyanasiyana mbali iliyonse kamodzi kapena kawiri pa sabata. Kukonda kettlebell? Onjezerani Ntchito Yotentha Mafuta ya Kettlebell ya mphindi 20 pazomwe mumachita sabata ino. Tiuzeni zomwe mukufuna kuchita bwino polemba @SHAPE_Magazine ndikugwiritsa ntchito hashtag #MasterThisMove.

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