Emily Skye na -ekerịta mmega ahụ Kettlebell kachasị amasị ya maka isi ka mma

Ndinaya

• Kettlebell Swing
• Ogologo ụkwụ Squat
• Ọnwụ anwụ nke ndị Romania
• Glute Bridge
• Onyonyo asatọ
• Nyochaa maka

Anyị bụ nnukwu onye na-akwado mgbatị ahụ kettlebell. Ha dị mma maka ịkpụ na ịkpụ ihe na ije ozi dị ka onye na-egbu cardio sesh kwa.Yabụ, anyị nwere onye nkuzi Australia Emily Skye, onye mepụtara FIT mmemme, mepụtakwara anyị mgbatị ahụ kettlebell siri ike nke na-ere ọkụ calorie ma na-akpụkwa ihe ị kwatara akwata. Ana m asị gị nnọọ! (Na -esote, lee Skye's 5 HIIT Moves You Can Do Anywhere)

Otu o si arụ ọrụ: Mee mmega ahụ ọ bụla maka 30 sekọnd azụ na azụ, na-enweghị izu ike n'etiti. Mgbe ị rutere na njedebe nke sekit ahụ, zuru ike maka sekọnd 30, wee megharịa mmegharị ise niile ọzọ. Mee agba anọ ruo ise ma ọ bụrụ na ị bụ onye mbido, ma ọ bụ ruo agba asatọ ma ọ bụrụ na ị na-emepe emepe.

Ị ga -achọ: Otu kettlebell nke ịdị arọ siri ike (Skye na -atụ aro n'etiti 15 na 25 pound)

Kettlebell Swing

Malite na ụkwụ na-adị n'obosara n'ubu na mkpịsị ụkwụ na-atụ ntakịrị apụta. Were kettlebell n'ala dị n'ihu gị, jiri aka gị abụọ jide mgbịrịgba ahụ. Jide n'úkwù, na-eweghachi kettlebell azụ na n'etiti ụkwụ gị. Na-eme ka isi gị na-arụ ọrụ, jiri ike mee ka kettlebell gaa n'ihu site n'ịkwanye úkwù gị na ịkwado glutes gị. Kttlebell kwesịrị ịgbatị ruo n'ogo obi tupu ikwe ka ike ndọda weghara, weghachite ya n'etiti ụkwụ gị.

Ogologo ụkwụ Squat

Malite na ụkwụ n'obosara na mkpịsị ụkwụ na-atụ aka, jide kettlebell na aka abụọ, hapụ ya ka ọ daa n'ihu gị (ịnwekwara ike ijide mgbịrịgba ahụ n'obi gị). Idobe isi gị na azụ gị kwụ ọtọ, gbadata na squat, metụ kettlebell aka n'ala, wee kpachie glutes gị ka ị na-alọghachi guzoro ọtọ.

Ọnwụ anwụ nke ndị Romania

Guzosie ike n'ụkwụ gị n'obosara ma jide kettlebell na aka abụọ, hapụ ya ka ọ kwụgidere n'ihu gị. Idebe ntakịrị ikpere na ikpere, jiri nwayọ gbadaa ma wedata kettlebell n'ala. Kpoo glute gị ka ị na -abịa guzoro ọtọ. (N'ebe a, Kettlebell 5 na-akpali ị na-eme ihe ọjọọ na otu esi edozi ha.)

Glute Bridge

Dinaa n'azụ gị ka ikpere gị kpudo na ụkwụ kwụ ọtọ n'ala. Tọọ azụ gị n'ala wee tụnye mgbịrịgba ahụ n'úkwù gị. Idobe isi gị ike, tinye úkwù gị n'ikuku, na-amanye glutes gị n'elu. Jiri nwayọ gbada hips ala.

Onyonyo asatọ

Malite site n'ụkwụ dị n'ubu-obosara na isi gị etinye aka. Were otu ụkwụ laa azụ wee banye azụ azụ azụ. Nyefee kettlebell n'okpuru ụkwụ gị n'aka aka nke ọzọ, wee bịaghachi kwụ ọtọ. Tinyegharịa ịgafe azụ na gaba.

Nyochaa maka