Khetha kettlebell ea hau bakeng sa ho etsa mosebetsi o monate

Haeba u halefisitsoe ke ts'ebetso ea setso sa cardio le matla a koetliso, koetliso ea kettlebell ke khetho e ntle ho uena. Kettlebell li-exercise li kopanya matla a phatlollang hammoho le matla, ho u fa ho ikoetlisa 'mele ho fapana le ntho leha e le efe eo u kileng ua e leka

1 - Kettlebell ea pele ea ho etsa mosebetsi

Kettlebell Workout ena ea pele e etsa hore u ikoetlise ka ho feletseng bakeng sa li-kettlebell tsa motheo tsa matla a ho aha, matla le mamello. Mesebetsi ena e matla, e phephetsang ke e kholo bakeng sa ho sebetsa 'mele oa hau eohle le ho phefumoloha bophelo bo bocha ka nako ea boikoetliso ba hau.

Ho ikoetlisa ho arotsoe likarolo ka mekhoa e meraro ea potoloho ka potoloho . U tla etsa boikoetliso bo bong le bo bong, ho latellana, ho phomola le ho pheta potoloho haeba u lakatsa.

Ena ke mofuta o tsoetseng pele oa koetliso, kahoo u lokela ho tseba ho ikoetlisa ka setso ka tekanyo ea motheo ea pelo ea mamello le mesifa ea matla. Pele o leka ho ikoetlisa, tseba ka metheo ea koetliso ea kettlebell le mekhoa ea ho sebetsa ka kettlebell e sireletsehileng le e sebetsang .

Litlhokomelo

Etsa ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi leha e le life, maloetse kapa maemo a mang. Koetliso ena ke ea batho ba qetileng nako e itseng ba ikoetlisa 'me ba e-ba le phihlelo ea ho ikoetlisa ka cardio le matla.

Thepa e hlokahalang

Kettlebell e khanyang, e mahareng le e boima. Litekanyo tse boletsoeng: litsi tse 10-25 ho basali, 15-35 lbs bakeng sa banna.

Joang

• Bontša bonyane bonyane metsotso e 10 ea cardio ho etsa hore 'mele oa hao o itokisetse ho ikoetlisa.
• Etsa li-exercises karolong e 'ngoe le e' ngoe, e 'ngoe ka mor'a e' ngoe, phomola metsotsoana ea 30-60 'me u phete potoloho ka' ngoe ka makhetlo a mararo.
• Khetha boima bo bobebe ba ho ikoetlisa 'me u fallele ho boima bo boima ha u se u phethile mokhatlo ona.
• Qoba menyetla leha e le efe e bakang bohloko kapa e sa utloiseng bohloko 'me u tiise hore u bala ka hloko litlhaloso tsa boikoetliso bo bong le bo bong ho qoba kotsi .

2 - Fetotsoe Turkish ho ea holimo

E fetotsoe Turkish tsamaea

1. Robala fatše o tšoere kettlebell e bohareng ka letsohong le letona, letsoho le otlolohile holim'a lehetla 'me setsoe se koaletsoe.
2. Ho boloka letsoho le leletsoe mme le shebeletse boima ba lona, ​​nyolohela ka lehlakoreng le letšehali ha u khumama lengole le letona.
3. Ka tlase u theohe ka tsela e tšoanang, letsoho le fetisitsoe ho fihlela u bua leshano hohle fatše.
4. Pheta ka makhetlo a 8 pele u fetola mahlakoreng.
5. Etsa bonnete ba hore o boloka seqha se koaletsoe 'me boima ba sona bo otlolohile holim'a lehetla nako eohle.

Kettlebell Swing 3

Kettlebell Swing

1. Tšoara kettlebell matsohong ka bobeli ka maoto lehare-bophara bo arohane.
2. Ho khumama ka mangole 'me u fane ka letheka ho tloha ka lethekeng, u phunye boima bo pakeng tsa maoto (matsoho a lokela ho ama lirope tsa ka hare) le ho fetisetsa boima boretheng. Boloka torso e otlolohile 'me abs e khabane ebe e khutlela ka ho toba.
3. Ha e le tlase ea mokhatlo ona o kenngoa lethekeng, o sebelisa matla a 'mele oa hao o tlaase ho tlisa boima ba hoo e ka bang boemong ba letheka.
4. Tlisa boima ba 'mele hape u boele u boele, u nke boima ba' mele bo bobebe ka ho sesa ka mong, ho fihlela o le maemong a mahetleng.
5. Kettlebell e lokela ho ikutloa e se na boima boemong bo phahameng ka ho fetisisa. Ka mantsoe a mang, matla a tsoa lethekeng, eseng matsoho.
6. Khuta hape bakeng sa li-16 hape.

4 - One Arm Swing

Ntoa e le 'Ngoe ea Etsang

1. Qala ho tšoara kettlebell ka letsohong le letona, maotong a maoto-hole le hole.
2. Tlosa mangole 'me u thuse ho tloha lethekeng ha u ntse u nka boima ba' mele le morao pakeng tsa maoto.
3. Etsa lesela ha u ntse u itlama ka boima ba mahetla, u boloka letsoho le letšehali le lekana le botsitso.
4. Itloaetse ho etsa lintho tse seng kae, u nke boima bo phahameng ka nako e 'ngoe le e' ngoe ho fihlela u ka e fumana mahetleng.
5. Qetella li-8 hape 'me u fetole matsoho.

5 Kettlebell Front Squat

Front Squat

1. Tšoara kettlebell ka letsohong le leng, ue tšoere sebakeng se "rack" - sekoti se kobehile, boima bo ka pel'a lehetla 'me letsoho le se nke lehlakoreng.
2. Tšoara letsoho le leng ho leka-lekanya le ho senya ka tlase kamoo u ka khonang kapa ho fihlela likhama li lekana le fatše.
3. Lula mangole ka mor'a menoana 'me u sebelise abs ea hao le morao ho boloka' mele oa hao o le sebakeng se tsitsitseng.
4. E-ea ka har'a lirethe 'me u kenyetse letheka, u sebelisa matla a' mele oa hau o tlaase ho khutlela qalong.
5. Pheta-pheta li-16 hape 'me u fetole mahlakoreng.
6. Eketsa matla ka ho hatella boima ha u eme.

6 - Kettlebell Clean

Kettlebell Clean

1. Tšoara kettlebell e bohareng ka letsohong le letona, letsoho le letšehali le arohane ka lehare le bophara.
2. Tšoaea fatše, u boloke letheba le otlolohile 'me u phunyeletse letheka ha u ntse u nyoloha, u khumama lehare ebe u hula boima ka lehetleng ha u ntse u potoloha sefate sa palema.
3. Qetella ho falla ka letsoho sebakeng sa "rack": Elbow e otlolohile, boima ka pel'a lehetla le letsoho le se nke lehlakoreng.
4. Fela fatše mme u phete hape ka li-8 hape pele u fetola mahlakoreng.
5. Leka ho boloka lebelo le le boreleli e le hore u se ke ua phunya letsoho la hao ka boima ba 'mele. Sena se nka mekhoa e itseng, kahoo qala ka boima ba 'mele ho fihlela u tseba mokhatlo.

7 - Clean and Press Kettlebell

Kettlebell Clean and Press

1. Tšoara kettlebell e boima-boima ka letsohong le letona, maotong a bophahamo-bophara bo arohane le letsoho le otlolohile.
2. Ka tlaase ho squat le torso e otlolohileng le the abs braced.
3. Etsa letheka ha u ntse u nyoloha, u potoloha leqhoa ha u ntse u hula kettlebell holimo, ue tšoara mahetleng a mahetla sebakeng sa marang-rang.
4. Hlakola boima ba kettlebell le mokhatlo ka ho senya, ho boloka letsoho le se nke lehlakore.
5. Ho tloha moo, thella letheka 'me u sebelise matla a' mele oa hao o tlase ho thusa ho sutumelletsa boima bo phahameng.
6. Khutlela ho qala le ho pheta-pheta li-8 pele u fetola mahlakoreng.
7. Khopolo e nang le ts'ebetsong ena, joalo ka e meng, ke ho sebelisa 'mele oa hau o tlaase e le ho thusa ho fumana boima ba' mele.

Kettlebell Side Step 8 - Single Arm Swing Curl

Kettlebell Side Step with Single Arm Swing Curl

1. Tšoara kettlebell e bohareng ka letsohong le letona ka lehlakoreng la hao.
2. Eba ka ho le letona mme o theohele ka squat, o theola boima bo pakeng tsa mangole.
3. Ha u ntse u khutlela maotong hammoho, otla boima ba eona ka biceps curl, u qetelle ka boima ba boima bo tobaneng le siling.
4. U tla tlameha ho tiisa letsoho la hao ho boloka boima bo otlolohile.
5. Khuta bakeng sa li-8 hape pele u fetola mahlakoreng.

9 - Low Windmill

Windmill e tlaase

1. Tšoara kettlebell e bohareng kapa sekoti se ka letsohong le letona, maoto ka bophara.
2. Tlohela menoana e nepahetseng 'me menoana ea matsoho e letšehali e fetele pele, hoo e batlang e le uena u emeng holim'a marang-rang.
3. Nka letsoho le letšehali le otlolohile, setsoe se koaletsoe, 'me se itšetlehe ka ho le letona.
4. Ha u ntse u theola boima bo ka tlaase fatše, khumama lengole le letona 'me u khaole ka lehlakoreng le letšehali.
5. Fokotsa boima ka hohle kamoo o ka khonang, ho boloka mahlo a hao ka letsoho le leholo (ho ikhethela).
6. Tlosa morao ho qala le ho pheta-pheta li-8 pele u fetola mahlakoreng.

Kettlebell Throw 10

Kettlebell Throw

1. Tšoara kettlebell e bohareng le boima ka mahlakoreng a mabeli (kapa ka 'linaka').
2. Squat 'me u khutlisetse boima boo pakeng tsa mangole.
3. Tšoaea letheka, u sebelisa matla a 'mele oa hau o tlase ho kenya boima bohloohong.
4. Lumella boima bo theoha morao, ho boloka taolo ea mokha ona le ho pheta-pheta li-16 hape.
5. Leka ho boloka matla a tsoang lethekeng ho e-na le matsoho.

11 - Kettlebell Single Arm Over Over Swing

Kettlebell Single Arm Overhead Swing

1. Tšoara kettlebell ka letsohong le letona 'me u khumame, u tlohe kathekeng' me u theole boima pakeng tsa mangole.
2. Sefate se lokela ho shebana le sona.
3. E-ea letheka ka pele, u sebelisa matla a 'mele oa hau o tlase ho otla kettlebell ka holimo, letsoho le otlolohileng, setsoe se koaletsoe.
4. Fokotsa boima bo fokotsang mme o pheta-pheta li-8 hape pele u fetola mahlakoreng.

12 - Plank Power le Row

Phala ea Matla le Row

1. Kenang ka sethaleng, matsohong le menoaneng e nang le kettlebell kapa dumbbell haufi le letsohong le letona.
2. Boloka motsoako o khabisitsoeng le 'mele o otlolohile.
3. Tšoara kettlebell 'me u hulletse sekoaha ho ea holimo mokokotlong.
4. Fokotsa boima ba 'mele, u se ke ua ama fatše,' me u tsoele pele ho roka ha u ntse u boloka sebaka sa lepolanka.
5. Khuta ka makhetlo a 10 hape u fetole mahlakoreng.
6. E le phetoho, theohela maqeteng haeba sena se le thata haholo ho abs kapa morao.