Omume Kettlebell kacha mma maka isi nke nrọ gị

Ndinaya

• Single-Arm Kettlebell Swing
• Cross Snatch gaa Lunge Lunge
• Ọgụgụ 8 Ije Ije Ụkwụ
• Good Morning Goblet Squat
• Turkish Bridge
• Deadlift nwere Butt Tuck
• Deadlift agbagoro agbago
• Nyochaa maka

Kedu ihe dị okirikiri, siri ike, ma sie ike ebe niile? Ndo, ajụjụ aghụghọ. Enwere azịza abụọ dabara adaba ebe a: kettlebell na ihe nkwata gị (ọkachasị, isi gị mgbe ịmechara vidiyo mgbatị ahụ kettlebell).

Mmega ahụ glute dị arọ bụ ụfọdụ ụzọ kachasị mma isi mee ka akwara ndị ahụ na-esi ike na-ada ụda, ị na-enwetakwa ọzụzụ gbasara obi na akwara n'ihi oke obi obi ahụ dị elu. (PS Nke a bụ naanị otu ụzọ ị ga -esi rụpụta obere ihe ma nweta nsonaazụ kacha mma.)

N'ebe a, Hannah Davis, onye nkuzi ike na nkwanye ugwu na onye nrụpụta ahụ site n'aka Hannah, na-egosi gị ụfọdụ mmega ahụ kettlebell butt kachasị amasị ya nke ga-ewusi akwara kachasị na ahụ gị ike. (BTW, enwere ọtụtụ ihe kpatara ọ dị mkpa iji nwee mgbatị siri ike-ewezuga ịdị mma.)

Davis maara ụzọ ya n'ọtụtụ akụrụngwa ahụike dị iche iche, yabụ ị nwere ike ijide n'aka na ọ nwere ASS-ets kacha mma n'uche mgbe o mepụtara mgbatị ahụ kettlebell butt. Ma, nke ahụ abụghị ịsị na ọ maghị otú e si agbaji ọsụsọ na-enweghị ihe ọ bụla karịa ahụ gị na otu steepụ.

Yabụ, zuru ike n'ụkpụrụ (gụọ: na -agwụ ike) squats, jide ibu, wee jiri mgbatị ahụ a. (Na -esote: mgbatị mgbatị Kettlebell a ga -enye gị nnukwu ike)

Otu o si arụ ọrụ: Mee mmega ahụ nke ọ bụla maka ọnụọgụ nke reps n'akụkụ ọ bụla tupu ịga n'ihu na mmega ahụ na-esote. Ozugbo ịmechara mmega ahụ niile, gafere usoro ahụ ugboro abụọ ọzọ maka mgbatị mgbatị nke agba atọ.

Ihe ị ga-achọ: Obere kettlebell dị arọ (8 ruo 12kg)

Single-Arm Kettlebell Swing

A. Guzo na ụkwụ n'obosara ubu na kettlebell n'ala ihe dịka otu ụkwụ n'ihu mkpịsị ụkwụ. Hinge n'úkwù ka ị na -ejigide azụ na -anọpụ iche, ma gbuo ala ka ijide aka aka nri kettlebell.

B. Gaa kettlebell azụ na elu n'etiti ụkwụ.

C. Na-amanye glutes, guzo ngwa ngwa wee fegharịa kettlebell n'ihu ruo ọkwa anya. Ị nwere ike ịfegharị aka ekpe elu n'efu n'otu oge maka itule agbakwunyere.

D. Tinyegharịa usoro mmegharị ahụ ruo mgbe emechara ihe niile. Wetuo ibu n'enweghị nsogbu site n'ịkwụsịtụ na ala nke nfe mgbe kettlebell dị nso ịmalite ọnọdụ.

Mee ugboro 15 n'akụkụ nke ọ bụla tupu ịga n'ihu na mmega ahụ ọzọ.

Cross Snatch gaa Lunge Lunge

A. Guzo na obosara obosara ụkwụ ya na kettlebell n'ihu ụkwụ aka ekpe gị.

B. Jide n'úkwù, na-ejigide ọkpụkpụ azụ na-anọpụ iche, wee jide aka nri kettlebell.

C. Fanye glutes ka ị kwụ ọtọ ngwa ngwa ka ị na-eji mmiri na-atụgharị kettlebell elu na n'elu nkwojiaka gị ka ọ dabere na aka gị. Nke a bụ ọnọdụ echekwara.

D. Site na ebe a na-adọba ụgbọala, jiri ụkwụ aka nri gị laghachi azụ n'ọkpụ azụ azụ. Ụkwụ abụọ kwesịrị ihulata na ogo 90. Ị nwere ike hapụ ogwe aka ekpe efu ka ọ see n'akụkụ maka nguzozi agbakwunyere.

E. Gaa n'ihu n'ikiri ụkwụ ka ị bịa guzoro. Tinyegharịa ruo mgbe emechara reps niile, wee gbanwee n'akụkụ.

Mee 15 reps n'akụkụ nke ọ bụla tupu ịga n'ihu na mmega ahụ ọzọ.

Ọgụgụ 8 Ije Ije Ụkwụ

A.Guzosie ike n'ụkwụ hip-obosara iche na kettlebell n'aka nri n'akụkụ gị.

B. Jiri ụkwụ aka nri gị laghachi azụ n'okirikiri azụ, ka ị na-ewetu kettlebell n'okpuru ụkwụ ihu gị iji jide aka ekpe gị. N'úkwù nwere ike ịfetụ n'ihu.

C. Site na kettlebell n'aka aka ekpe, gafee ikiri ụkwụ n'ihu ka ị bịa guzoro. Tinyegharịa usoro mmegharị ahụ n'akụkụ nke ọzọ, jiri ụkwụ aka ekpe banye n'azụ azụ wee bute ibu n'okpuru aka nri.

Mee 15 reps n'akụkụ nke ọ bụla tupu ịga n'ihu na mmega ahụ ọzọ.

Good Morning Goblet Squat

A. Guzo n'ụkwụ sara mbara karịa obosara ubu, mkpịsị aka na-atụtụtụ aka. Jide kettlebell site na mpi (ebe aka na-ezute mgbịrịgba) n'ogo obi yana n'ikpere aka na-atụ aka ala.

B. Manye n'úkwù ma welie obi elu. Kwụsịtụ ebe a tupu tucking pelvis wee gbadata n'ime iko iko; kettlebell ka nọ n'ogo obi.

C. Weghachite mmegharị ahụ, na-ebugharị site n'ikiri ụkwụ iji bulie butt azụ elu. Mgbe ahụ, pịgharịa glutes ka ịlaghachi na -eguzo.

Mee ugboro 15 tupu ịga n'ihu na mmega ahụ ọzọ.

Turkish Bridge

A.Nọdụ ala na ụkwụ aka nri gbatịpụrụ ogologo n'ihu gị, ụkwụ aka ekpe gbatịrị ụkwụ a kụrụ n'ala, ogwe aka nri gbatịpụrụ ntakịrị n'èzí etiti na n'azụ gị maka nguzozi, na kettlebell n'akụkụ úkwù aka ekpe gị n'ala.

B. Jide aka ekpe were jide kettlebell, ma debe ya n'ọnọdụ kpọgidere ya na mgbịrịgba na mpụga aka ekpe. Gbatịa ibu ozugbo n'elu gị, na-elegide mgbịrịgba anya mgbe niile.

C. Ịkwanye site n'ikiri ụkwụ aka ekpe (na iji ogwe aka nri na ụkwụ aka nri iji nyere aka nguzozi), bulie úkwù gaa n'ọnọdụ akwa mmiri dị elu.

D. Site na njikwa, gbadaa ala ruo ebe mmalite. Tinyegharịa ruo mgbe emechara nzaghachi niile, wee gbanwee akụkụ. (Psst: Nna-ukwu nke Turkish na-eji vidiyo nkuzi nzọụkwụ nzọụkwụ a.)

Mee ugboro 15 n'akụkụ nke ọ bụla tupu ịga n'ihu na mmega ahụ ọzọ.

Deadlift nwere Butt Tuck

A.Guzo n'ụkwụ n'obosara ubu na kettlebell n'ala n'etiti ụkwụ. Hinge n'úkwù ka ị na -ejigide azụ na -anọpụ iche, wee gbuo ala were were aka abụọ jide aka kettlebell.

B. Na -aga n'ihu n'ikiri ụkwụ ma na -amanye glute iji bulie. Jikwaa obere eriri pelvic ka ị ghara ịla azụ azụ ma ọ bụ rute n'ọnọdụ kwụ ọtọ zuru oke. Ntughari azụ, na -akụ kettlebell n'ala iji malite ọzọ.

Mee 15 reps tupu ịga n'ihu na mmega ahụ ọzọ.

Deadlift agbagoro agbago

A. Guzo n'ụkwụ aka nri azụ, ihu ụkwụ n'ala, na kettlebell n'ihu gị n'ala.

B. Jide n'úkwù ka iru ala wee jide aka nri kettlebell.

C. Afanyekwa glutes ịbịa guzoro. Ị nwere ike ịgbatị ogwe aka ekpe na -akwụghị ụgwọ ruo n'akụkụ maka itule etinyere. Tinyegharịa ruo mgbe emechara nzaghachi niile, wee gbanwee akụkụ.

Mee 15 reps n'akụkụ nke ọ bụla tupu ịga n'ihu na mmega ahụ ọzọ.

Nyochaa maka