Kettlebell Cardio ndi Mphamvu Zochitika Zonse za Thupi

1 - Turkey Tulukani

Kufika kwa Turkey ndi chimodzi mwa machitidwe opambana a kettlebell, koma abwino kwa thupi lonse. Pogwiritsa ntchito kulemera kwa mutu pamutuwu, mumagwira pafupifupi minofu yonse ya thupi - miyendo, maziko, ndi manja - pamene mukukhazikitsa mphamvu, kupirira, ndi kugwirizana. Izi ndizochita masewera olimbitsa thupi, kukuthandizani kusiya kunama ndi kuimirira gawo lililonse la thupi lanu. Kusamuka uku kumafuna kusamalidwa komanso kugwirizanitsa, choncho pitirizani kusuntha kupyolera mu sitepe iliyonse ndikuyesa popanda kulemera mpaka mutakhala bwino. Panthawi imeneyo, yonjezerani mwamsanga mpaka kayendedwe ka madzi.

1. Lembani pansi pogwiritsa ntchito kettlebell yamkati yomwe ili kudzanja lamanja, mkonowo unayenderera paphewa ndi chikopa chatsekedwa.
2. Kusunga mkono ndikulingalira mmwamba kulemera kwake, kwezani mmphepete mwamanzere pamene mukugwada bondo lakumanja.
3. Pitirizani kukankhira kumanzere ndikudutsa phazi lamanzere pansi pa mwendo wamanja.
4. Pitirizani mpaka mutakhala pa bondo lakumanzere ndi phazi lamanja, mkono umapitirizabe kuwongolera pamwamba pa phewa.
5. Pitirizani mpaka mutayimilira, mutsogolo.
6. Pewani mmbuyo momwemo, mkono wanu upitirire, mpaka mutagona pansi ponseponse ndi kubwereza 8-10 nthawi musanasinthe mbali.

2 - Kettlebell Chithunzi 8

Chophimba cha kettlebell 8 ndizochita masewera olimbitsa thupi, makamaka zofunikira, kuphatikizapo kulingalira ndi kugwirizana. Lingaliro ndi kusuntha kulemera kwa chifaniziro chachisanu ndi chitatu kuzungulira miyendo yonse, kusinthanitsa kulemera kwa dzanja ndi dzanja. Tengani nthawi yanu ndi kusunthira ndikuyesetsani pang'onopang'ono kupewa kutaya kulemera kwake. Gwiritsani ntchito kuwombera zoletsedwa pamene mutembenuka mbali ndi mbali.

1. Yambani kugwira kettlebell yowona-yamphamvu mu dzanja lamanja ndi mapazi a chiuno-m'lifupi padera.
2. Lembani m'munsi mwa squat ndipo mubweretse kulemera pakati pa miyendo, mutagwire pamanja ndi dzanja lamanzere kumbuyo kwa mwendo wakumanzere.
3. Lembani mzere wozungulira, ndikubweretsanso pakati pa miyendo ndikuigwira pa dzanja lanu lamanja kumbuyo kwa mwendo wamanja.
4. Pitirizani kusuntha kulemera kwachifaniziro chachisanu ndi chiwiri, kusinthanitsa ndi manja ndi manja, kwa mapepala 1-3 a 8-16.

3 - Russian Twist

Kupotoza kwa Russia ndi njira yabwino kwambiri yogwirira ntchito pachimake ndi kusintha kwakukulu, kugwira ntchito zolimbitsa thupi ndi minofu yaing'ono pamutu ndi thupi lopangidwa mozungulira. Samalani ndi kayendetsedwe kameneka ndikusunga kayendedwe kakang'ono ndi kuyang'anila pamene mutayamba. Ngati muli ndi mavuto ambuyo, mungafune kusiya ntchitoyi.

Mukhozanso kusunthira pa mpira wa masewera olimbitsa thupi.

• Imani pamapazi paphewa palimodzi ndikugwiritsira ntchito kettlebell yapakati ndi manja onse awiri. Mukhoza kugwira mbali iliyonse ya kulemera (kapena 'nyanga'), yomwe ndi yosavuta, kapena yogwiritsira ntchito, yomwe imapangitsa kuti muwonjezere.
• Kusunga makombero akugwedezeka ndi kulowa m'thupi, kugwirizanitsa abs ndi kusinthasintha pamoto kumanja, kumangoyenda mozungulira momwe mungathere komanso kuganizira za abs. Sungani thupi lokhazikika ndi chiuno.
• Sinthanthani nthiti kumanzere, ndikuyang'aniraninso ndi zolembera.
• Ngati muli omasuka komanso mukufuna kwambiri, yesetsani kuthamanga kwambiri pamene mutembenuka, pitirizani kuyang'ana kusunga malo okhala m'chiuno ndi abs. Kusuntha kumaphatikizapo kuwonjezereka, choncho gwiritsani ntchito kulemera kwa thupi ndikuyesa njirayi ngati muli woyenera komanso muli ndi mphamvu yolemera.

4 - Arm Swing awiri

Mapuloteni a Kettlebell ndizochita maseŵera olimbitsa thupi lonse, makamaka pachimake ndi pansi. Mphamvu mukuthamanga kwanu imabwera kuchokera m'chiuno mwanu, ndikupangitsa kuyenda uku kulimbikitsanso thupi lanu kuti likhale lolimba ngati kulemetsa kumatuluka ndikukwera. Ngati ndinu watsopano ku koti ya kettlebell, gwiritsani ntchito kulemera kwa ntchitoyi kuti mupeze mawonekedwe anu pansi (mwachitsanzo, 10-15 lbs kwa akazi kapena 20-25 lbs kwa amuna). Mudzapeza kuti, kulemetsa kwake kumakhala kovuta kwambiri, mukamapangitsa kuti muzitha kulemera-koma musamalemetse kwambiri mpaka mutakhala omasuka komanso otetezeka.

1. Gwiritsani kachipangizo kakang'ono-kettlebell mu manja onse ndi miyendo chiuno-kupatula padera.
2. Yambani ndi masewera olimbitsa thupi kuti mutenge kulemera ndi kuyenda. Yambani pogwirana ndi kulemera kwake pakati pa miyendo (mikono iyenera kukhudza zintcha zamkati). Sungani mazira owongoka ndi abs.
3. Pansi pa kayendetsedwe kakokozani kulemera kwanu kumbuyo ndikukwera m'chiuno kuti mutenge kulemera kwake.
4. Pambuyo pochita masewera ochepa, pitirizani kusuntha kulemera kwake mpaka mutakwera pamimba, kumwaza pansi ndi kupyolera mu m'chiuno nthawi iliyonse yomwe mumagwedeza.
5. Pamwamba pa kayendetsedwe kake, kettlebell iyenera kukhala yopanda malire. Gwiritsani ntchito m'chiuno ndi miyendo yanu kuti mutenge kulemera, osati manja anu.
6. Pitirizani kusinthana kwa maselo 1-3 a 8-16 kachiwiri.
7. Chifukwa chowonjezera mphamvu, ndipo ngati mumakhala omasuka, mukhoza kutenga kulemera kwake pamutu.

5 - Kuthamanga Kwina Kwina

Kusintha kwake kumapangitsanso mbali yatsopano kumanja, kuyesa kuyeza kwanu ndi kugwirizanitsa pamene mukusinthanitsa kulemera kwake kuchokera ku dzanja limodzi. Mfundo yofunikira kwambiri kukumbukira ndiyo kusinthanitsa kulemera kwake pamwamba pa kuthamanga pamene kettlebell ikuona kuti ndi yopanda malire. Kuyesera kusintha manja pansi pa kusambira kuli kovuta ndipo mwinamwake kumatha kukweza kulemera kwake. Yesetsani kusuntha uku ndi kulemera kwapang'ono kuti mutenge pansi musanapite polemera kwambiri. N'zosavuta kuti mugwire ntchitoyi.

1. Gwiritsani kettlebell yapakati m'dzanja lamanja, phazi lamphindi-kupatula padera.
2. Pewani pansi ndikugwedezera kulemera kwake ndi kubwerera pakati pa mawondo, kusunga nyali yolunjika ndi abs kugwedezeka.
3. Ikani mchiuno pamene mukukankhira kettlebell mmwamba pamapazi. Kettlebell iyenera kukhala yopanda malire.
4. Gwiritsani kettlebell ndi dzanja lamanzere ndipo, pamene kugwirana kwanu kuli kotetezeka, musiyeni ndi dzanja lamanja ndikupitiriza kusambira ndi dzanja lamanzere.
5. Pitirizani kusinthana ndi kusinthanitsa kulemera kuchokera ku dzanja limodzi kupita ku chimzake kwa 1-3 seti 8-16 kachiwiri.

6 - Kuthamanga Mmodzi Kumodzi

Mankhwala a Kettlebell amodzi amathandiza mofanana ndi manja awiri. Mofanana ndi kulumikiza kwa manja awiri, mutha kugwira ntchito pamutu, m'munsi ndi manja pogwiritsa ntchito mphamvu m'chiuno mwanu, koma mufunikanso kugwira mwamphamvu kuti mukhale wolemera. Mufuna kuchita izi ndi kulemera kwake kuti mupeze mawonekedwe anu ndikupewa kuvulala (kapena mwangozi mukuponya kulemera mu chipindacho, chomwe chikuchitika). Yambani ndi kulemera komwe mungagwiritse ntchito mosavuta ndipo pang'onopang'ono mupite patsogolo.

1. Yambani kukhala ndi kettlebell yowoneka bwino mu dzanja lamanja, mapazi pafupi ndi mchiuno-kutali.
2. Yambani kutentha kuti muyambe kuyenda, kudula pamene mutenga thupi ndi kubwerera pakati pa miyendo ndikukweza m'chiuno pamene mukungoyamba kulemera kwa chiwindi. Tenga mkono wakumanzere kupita kumbali kuti ukhale wongwiro.
3. Mukangokhala omasuka ndi kayendetsedwe kameneka, mutenge kulemera kwake, kuti mugwiritse ntchito mofulumira.
4. Kugwira mapewa ndi kuwonjezera zosiyana, sinthasintha chala chachikulu ngati mutabweretsa kulemera kwake ndikusinthasintha chala chachikulu ngati mutasuntha kulemera kwake.
5. Pamwamba pa kayendetsedwe kake, kettlebell iyenera kukhala yopanda malire. Gwiritsani ntchito m'chiuno ndi miyendo yanu kuti mutenge kulemera, osati manja anu.
6. Pitirizani kusinthana kwa 8-16 musanayambe kusintha.

7 - Chimodzi Chokha Chikoka

Dzanja limodzi likukoka ndi lofanana ndi mzere umodzi wokhala ndi mkono umodzi ndi mphamvu yowonjezera. Lingaliro ndilo kugwiritsa ntchito m'chiuno ndi miyendo yanu kuti mupange mphamvu kuti mutenge kukopera. Mofanana ndi maselo onse a kettlebell, yesetsani ndi kulemera kochepa kuti mutenge pansi ndipo pang'onopang'ono mukhale wolemetsa kwambiri mukamakhala omasuka. Ngati muli ndi mavuto alionse, mungafune kusiya ntchitoyi.

1. Gwiritsani kettlebell yamakono m'dzanja lamanja, mkono wamanzere kumanja ndi kumapazi.
2. Pewani pansi, kusunga minofu yolunjika ndikukweza m'chiuno pamene mukubwera.
3. Ulendowu, ugulire utawu ndi kuwukweza kuti ukhale pamtunda (kapena pamwamba pake pamtunda), kukopera kulemera pachifuwa.
4. Pewani mmbuyo ndi kubwereza kwa 8-16 mobwerezabwereza musanasinthe mbali.

8 - Pewani Pewani

Kukoka kwakukulu ndi ntchito ina yapamwamba ya kettlebell yomwe imagwira ntchito thupi lonse, kuphatikizapo m'chiuno, pamutu, mapewa, ndi mikono. Kuphunzira masewerowa kukuthandizani kupita patsogolo ku machitidwe ena a kettlebell, monga kuyeretsa ndi kulanda. Kusunthika uku kumaphatikizapo kutambasula kulemera ndi kumangirira mchiuno kuti mutenge kulemera kwake. Pamwamba pa kayendetsedwe kake, mumagwadira chiguduli ndikukweza mkono ndi mmbuyo. Izi zimagwira ntchito pamapewa ndipo, chifukwa mukugwiritsa ntchito mkono umodzi pa nthawi imodzi, yambani ndi kulemera kwa thupi mpaka mutayesa ntchitoyi.

• Khalani ndi kettlebell yowoneka bwino mu dzanja lamanzere, mapazi a chiuno-m'kati mwake.
• Lembani mawondo ndi masewera pamene mumasuntha kulemera pakati pa mawondo.
• Gwiritsani mchiuno pamene mukukweza kulemera kwa msinkhu, kuguguda ndikumanga kulemera pang'ono.
• Pamwamba pa kusambira, kettlebell iyenera kukhala yopanda malire.
• Sungunulani zolemerazo ndikubwezeretsanso kwa 8-16 musanayambe kusinthana mbali.

9 - Arm Pull Awiri

Zochitazi ndizofanana ndi mzere woongoka, koma ndi mphamvu yowonjezera yowonjezera kuwonjezera chinthu chofunika pazochita izi. Lingaliro ndikutambasula m'chiuno pamene iwe ukukoka kettlebell mmwamba, kuyisunga pafupi ndi thupi lako, pogwiritsa ntchito mphamvu imeneyo kuti ikuthandizeni kukweza kulemera kwake. Ngati muli ndi mavuto a m'mapewa, mungafune kusiya ntchitoyi.

1. Gwiritsani ntchito kettlebell yapakati m'manja onse, phazi lachiuno-m'kati mwake.
2. Gwiritsirani pansi, kuyendetsa manja, kuwombera ndi kuwombera.
3. Ikani mchuuno mmwamba momwe mukuyimira pamene mukukoka kettlebell mmwamba ndi kubweretsa zitsulo pamwamba pa mapewa.
4. Pitirizani kulemera kwa thupi lanu ndikugwiritsira ntchito mphamvu ya m'chiuno kuti mutenge kulemera kwake, osati manja anu.
5. Pewani mmbuyo ndi kubwereza ma seti 1-3 a 8-16 kachiwiri.

10 - Oyeretsa

Kettlebell yoyera ndizochita masewera olimbitsa thupi omwe amakulolani kuti mukhale wolemetsa wolemera osati kumadzipweteka nokha. Kuphunzira masewerowa kudzakuthandizani kuchita zina zotengera kettlebell monga kuyeretsa, kukankhira ndi kukakamiza kapena makina apamwamba. Chinsinsi cha kusuntha ndiko kugwiritsa ntchito m'chiuno ndi miyendo kuti muthe kuyendetsa kulemera kwake, kusinthasintha paphewa kuti kulemera kwake kukhale paphewa. Samalani ndi kusuntha uku ndi kuyesayesa kuti musalole kuti kulemera kwanu kukhale pa mkono wanu. Mukamaliza bwino, kulemera sikuyenera kuchititsa kuvulaza kapena kupweteka m'mitengo kapena m'mbuyo, choncho yambani ndi kulemera kochepa kuti mupeze mawonekedwe anu pansi.

1. Gwiritsani kachipangizo kakang'ono-kettlebell mu dzanja lamanja, phazi lachiuno-m'kati mwake, ndi mkono wowongoka.
2. Lowani mu squat ndi torso yolunjika ndi abs braced.
3. Ikani mchiuno pamene mukubwera, kukoketsa kettlebell mmwamba.
4. Sinthirani chigoba pamene mukukoka kettlebell mmwamba, kuigwira pamapiri.
5. Pewani kulemera kwake kwa kettlebell ndi kayendetsedwe kake mwa kudula pang'ono, kusunga mkono kusalowerera ndale.
6. Lembetsani kulemera kwake ndi kubwereza 8-16 kubwezeretsa musanayambe kusintha.