Phakathi nesonto lokuqala lokukhishwa inyumbazane, ngathenga i-kettlebell engamakhilogremu angu-30 ngo- $ 50. Bengicabanga ukuthi izongimisa kuze kuvulwe ijimu futhi. Kepha ezinyangeni ezine kamuva, leyo lorge kettlebell isiphenduke ukhetho lwami lokuqala lokuzivocavoca umzimba ngokugcwele (kufaka phakathi eziningi zezenzo ezilandelayo) ekhishini.
Kepha awudingi ukuwakholelwa amazwi ami, ukuthi limangalisa kanjani igedlela. UKelsey Wells ungumqeqeshi oqinisekisiwe nomsunguli wohlelo lwe-PWR At Home lohlelo lokusebenza lwe-SWEAT, futhi uyangisekela.
"Kunezindlela eziningi ezahlukene zokubamba i-kettlebell, ekuvumela ukuthi usebenzise isiqeshana semishini ukukhomba imisipha ehlukahlukene ngezindlela ezahlukene," kusho uWells. "Ama-kettlebells futhi ayindlela ephumelelayo yokusiza umzimba wonke ukuthi ubambe iqhaza, ngoba kuningi ukuzivocavoca kwe-kettlebell okubhekiswe emaqenjini amakhulu emisipha eminingi."
Ukuphakamisa insimbi yeketela elingamakhilogremu angama-30 ngenhla kwekhanda lami akuyona into eyenziwa ngumzimba wami. Kubalulekile ukucabangela lokhu lapho uthenga izinsimbi. UWells uthi indlela engcono yokukhetha isisindo ukuthola isisindo esisindayo ngokwanele ukukwenza uzizwe uyinselele kepha unethezekile ngokwanele ukuthi ungenza ukuphindaphinda okuyishumi ngaphandle kokulahlekelwa ukuma kwakho. Ungahlala ungeza isisindo esinzima ngendlela yakho, kepha ukusinda kakhulu ekuqaleni kungadala ukulimala.
Le nqubo inamasekethe amathathu okuprakthiza kanye ne-superset. Kumasekethe, yenza izenzo zokubuyela emuva zabamele abarekhodiwe. Ngemuva kokuqeda ukuzivocavoca okuthathu, phumula imizuzwana engama-30, bese uphinda umjikelezo futhi. Gcwalisa amathanga amathathu ngaphambi kokungena eqenjini elikhulu. Ngemuva kokuqeda ithanga ngalinye, phumula emuva emuva imizuzwana engama-30 ukuqedela umkhuba omkhulu weqembu. Yenza amathanga amathathu.
Isinyathelo 1: Bamba igedlela esandleni sakho sokudla bese ubeka isandla sakho sobunxele okhalweni, izinyawo zakho zihlukane nobubanzi be-hip. Lesi isikhundla sakho sokuqala.
Isinyathelo 2: Bheka uqonde phambili, goba izinkalo zakho namadolo ngasikhathi sinye, uqiniseke ukuthi amadolo akho ahambelana nezinzwane zakho. Qhubeka nokugoba amadolo akho kuze kube yilapho amathanga akho ehambelana phansi. Qiniseka ukuthi umhlane wakho ukuleveli engu-45 kuye ku-90 degree okhalweni lwakho.
Isinyathelo 3: Phusha izithende zakho, welula imilenze yakho, bese ubuyela endaweni yokuma. Ngasikhathi sinye, cindezela i-kettlebell ekhanda lakho ukuze izingalo zakho zifane nezindlebe zakho.
Isinyathelo 4: Beka phansi i-kettlebell bese ubuyela endaweni yokuqala. Yenza ama-reps ayi-10 ngaphambi kokusebenzisa enye ingalo yokuzivocavoca.
Isinyathelo 1: Bamba i-kettlebell ngezandla zombili bese uyibeka ngqo phambi kwesifuba sakho, izinyawo zakho ziphansi, ibanga elikhudlwana kancane kunobubanzi bamahlombe akho. Lesi isikhundla sakho sokuqala.
Isinyathelo 2: Bheka uqonde phambili, goba izinkalo zakho kanye namadolo ngasikhathi sinye, uqiniseke ukuthi amadolo akho akhomba ezinzwaneni zakho. Qhubeka nokugoba amadolo akho kuze kube yilapho amathanga akho ehambelana naphansi, uqiniseke ukuthi umhlane wakho ukuleveli engu-45 kuye ku-90 degree okhalweni lwakho.
Isinyathelo 3: Faka ingcindezi esithendeni, welule idolo, bese ubuyela endaweni yokuqala. Kwenze izikhathi eziyi-15.
Isinyathelo 1: Bamba i-kettlebell ngaphambili ngezandla zakho zombili (izintende zibheke umzimba wakho) bese uzibeka phambi kwemilenze yakho, izinyawo zakho ziphansi, zikhudlwana kancane kunobubanzi bamahlombe akho. Donsela amahlombe phansi nangemuva, uphushe isifuba ngaphandle kancane. Lesi isikhundla sakho sokuqala.
Isinyathelo 2: Goba kuphela okhalweni bese uvumela i-kettlebell yehle iye phansi ngobude bethanga nengxenye yethole, uqiniseke ukuthi ugcina isifuba sakho siphakeme futhi ikhanda liyisandiso somgogodla. Kufanele uzwe ukungezwani emisipheni (ngemuva kwemilenze).
Isinyathelo 3: Uma ufinyelela uhhafu wethole lakho, sebenzisa izithende zakho, sebenzisa i-gluteus maximus kanye nemisipha yakho, welula amadolo akho nezinqulu, bese ubuyela endaweni yokuqala. Qiniseka ukuthi i-kettlebell ixhumana nemilenze yakho. Kwenze izikhathi eziyi-15.
Isinyathelo 1: Bamba i-kettlebell esandleni sakho sobunxele bese ubeka izinyawo zakho ububanzi behlombe phansi. Beka isandla sakho sokudla ngemuva kwendlebe yakho. Lesi isikhundla sakho sokuqala.
Isinyathelo 2: Donsela ngaphakathi. Nweba imisipha ye-oblique yangakwesokudla, wehlise i-kettlebell emlenzeni wesobunxele, bese udonsela izimbambo ngasenyongeni yangakwesobunxele.
Isinyathelo sesithathu: ukukhipha. Yenza inkontileka yemisipha yakho ye-oblique yangakwesokudla, qondanisa i-torso yakho, bese ubuyela endaweni yokuqala. Kwenze izikhathi eziyi-10 ngaphambi kokwenza ukunyakaza kolunye uhlangothi.
Isinyathelo 1: Lala ngomhlane kumata we-yoga. Ngokudonsa inkinobho yesisu uye emgogodleni, welula imilenze futhi usebenzise imisipha yesisu. Lesi isikhundla sakho sokuqala.
Isinyathelo 2: Ngenkathi ugcina imilenze yakho iqonde, phakamisa imilenze yakho kancane kuze kube yilapho kwakhiwa i-engela engama-90 degree ngezinqulu.
Isinyathelo 3: Yehlisa imilenze yakho kancane bese ubuyela lapho uqala khona, kepha ungazehlisi izinyawo zakho phansi. Kwenze izikhathi eziyi-15.
Isikhathi Iposi: Aug-03-2021