Nna -ukwu Nke a: Kettlebell Windmill

Ndinaya

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Ị mụtala mbili ndị Turkish (isi ihe maka ịnwale ya!)? Maka ihe ịma aka #MasterThisMove nke izu a, anyị na -akụkwa kettlebells ọzọ. Gịnị kpatara? Maka otu, lelee ihe kpatara Kettlebells ji bụrụ eze maka kalori na -ere ọkụ. Na mgbakwunye, mmegharị kettlebell a, The Kettlebell Windmill, na-atụ egwu, mana anyị chọpụtara na ọ bụ n'ezie. fun- na ihe ịma aka zuru oke na ọ ga-etinye gị na "mpaghara," dị ka mgbe ị na-agbalị ịmụta choreography ịgba egwu aghụghọ.

Kettlebell Windmill bụ mmegharị ahụ zuru oke nke na-arụ ọrụ nke ọma-ọkachasị obliques gị, n'ihi na ị na-amị n'úkwù gị mgbe ị na-eme mmegharị ahụ, Nick Rodocoy onye nkuzi nke dabeere na New York kwuru. Ị ga -akụkwa ụkwụ gị (ọkachasị akwara akwara!), Glutes, hips, ubu, na triceps.

E nwere nsụgharị atọ dị iche iche nke Kettlebell Windmill: The High Windmill, The Low Windmill and the High Low Windmill-nke siri ike n'ime atọ ahụ. Anyị ga -egosi gị ka ị ga -esi mara ha atọ. Ma, "Malite na igwe ikuku dị ala wee nwee ọganihu ruo elu na nke dị elu," ka Rodocoy na-ekwu. Ma ebe ọ bụ na nke a bụ mmegharị ahụ siri ike nke nwere ọtụtụ akụkụ na-akpụ akpụ, malite na-eji naanị ịdị arọ ahụ gị wee hụ na ahụ na-eru gị ala na mmegharị ahụ tupu ị bulie kettlebell.

Ọ na-adị mma mgbe niile ime ikpo ọkụ dị ike tupu mgbatị ahụ gị, mana ọ dị mkpa karịsịa tupu ịkwaga a. (Gụọ Kacha Kachasị Mma Maka ụdị mgbatị ahụ ọ bụla.) "Ọ dị mkpa ịgbatị hips ma na -emegharị mmegharị n'etiti azụ azụ ebe ọ bụ na nke a bụ mmegharị dị mgbagwoju anya ma chọọ oke mmegharị ahụ," Rodocoy na -ekwu. Gbalịa igwe igwe ikuku na-edina n'akụkụ ya na ikpere gị gbadoro n'elu rola ụfụfụ (ogwe aka gị ga-eweli elu n'isi gị). Rodocoy kwuru, "Ọ ga-enyere aka ịchịkọta azụ n'etiti ka ọ na-eme ka azụ dị ala na-agbatị ma na-emeghe igbe na ubu." Otu igodo dịkwa mkpa bụ ịgbatị ma ọ bụ ịtụgharị akwara na glute.

Obere ifufe

A Debe kettlebell n'ala ntakịrị n'ihu gị n'etiti etiti ụkwụ gị. Guzo n'ụkwụ gbatịrị obosara karịa hips, mkpịsị ụkwụ aka ekpe pere mpe tụgharịrị na mkpịsị aka nri tụgharịa gaa n'aka nri, ikpere agbatịkwara ntakịrị.

B Gbatịa aka nri gaa n'uko ụlọ, na-edobe aka nri kwụ ọtọ.

C Gbanye abs ma rute aka ekpe gaa n'ime apata aka ekpe, na -ele anya n'aka nri gị.

D Hinge n'úkwù, na -agbada toso ma na -ehulata ikpere aka ekpe ka ogwe aka ekpe na -agbada ala iji jide aka kettlebell, na -agbatị aka nri ya n'ahịrị n'ubu.

E Pịa azụ, na -ejigide mgbịrịgba na -eche ihu, ka ịlaghachi kwụ ọtọ. Tinyegharịa.

Nnukwu ifufe

A Guzo n'ụkwụ gbatịrị obosara karịa hips, mkpịsị ụkwụ aka ekpe pere mpe tụgharịrị na mkpịsị aka nri tụgharịa gaa n'aka nri, ikpere agbatịkwara ntakịrị.

B Gbatịa aka nri, jide mgbịrịgba ahụ n'aka na ibu dị arọ n'azụ nkwojiaka gị, ruo n'uko ụlọ.

C Gbanye abs ma rute aka ekpe gaa n'ime apata aka ekpe, na -ele anya n'aka nri gị.

D Hinge n'úkwù, na -ewedata akwara ma na -ehulata ikpere aka ekpe iji jiri mkpịsị aka ekpe metụ ala, na -agbatị ogwe aka nri n'ahịrị n'elu ubu.

E Pịa azụ ka ịlaghachi guzoro ma megharịa.

Ọ bụrụ na ọ dị gị ka ị kpọgidere mmegharị abụọ a n'elu, tinye ha ọnụ-jide kettlebell n'aka nke ọ bụla-maka onye na-akpụ ọkpụkpụ dị irè karị.

OKWU IGBO dị ala

A Debe kettlebell n'ala ntakịrị n'ihu gị n'etiti etiti ụkwụ gị. Guzo n'ụkwụ gbatịrị obosara karịa hips, mkpịsị ụkwụ aka ekpe pere mpe tụgharịrị na mkpịsị aka nri tụgharịa gaa n'aka nri, ikpere agbatịkwara ntakịrị. Jide kettlebell ọzọ dị otu aka ahụ n'aka nri gị, yana ibu mgbịrịgba n'azụ nkwojiaka.

B Gbatịa aka nri gị n'uko ụlọ, na -edobe nkwojiaka.

C Jikọọ abs wee rute aka ekpe n'ime apata ụkwụ aka ekpe, na-ele anya n'aka nri gị.

D Nọgide na úkwù, na-eweda ahụ ike ma na-ehulata ikpere aka ekpe ka ogwe aka ekpe na-agbadata iji jide aka kettlebell, gbatịa aka nri n'ahịrị n'elu ubu.

E Pịa azụ elu, jide mgbịrịgba ahụ na nkwụ chere ihu, ka ịlaghachi n'ụkwụ. Tinyegharịa.

Gbalịa mee 3-4 set nke 3-5 reps nke mgbanwe ọ bụla n'akụkụ ọ bụla otu ugboro ma ọ bụ ugboro abụọ n'izu. Ọ hụrụ kettlebell n'anya? Tinye mgbatị ahụ nke abụba na-ere abụba nkeji 20 na usoro gị n'izu a kwa. Mee ka anyị mata ihe mkpali ị chọrọ ịma nke ọma site na ịkpado @SHAPE_Magazine na iji hashtag #MasterThisMove.

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