Yadda ake Amfani da Kettlebell don Flat Abs

Wadatacce

• Kettlebell Cardio
• Abun Turawa Ab
• Amfanin Kalubalen Balance
• Bita don

Don duban sa, ba za ku yi tunanin cewa kettlebell mai sauƙi shine irin wannan gwarzon motsa jiki-duka babban mai ƙona kalori da ab flattener a ɗaya. Amma godiya ga keɓaɓɓiyar kimiyyar lissafi, tana iya haifar da ƙonawa da ƙarfi fiye da sauran nau'ikan juriya.

Kettlebell Cardio

Hanyoyin motsa jiki na kettlebell sune guzzlers calories. Theauki kwace (ɗaga hannu ɗaya wanda, daga matsayin kwata-kwata, kuna motsa kettlebell daga ƙasa zuwa saman kai tsaye yayin da kuke tsaye, kararrawa tana juyawa sama don hutawa a saman goshin ku). Yana ƙona wasu adadin kuzari 20 a minti ɗaya lokacin da ake yin su a cikin saurin-sauƙaƙe-mai yiwuwa (AMRAP)-ƙonawa iri ɗaya na babban gudu mai nisan mil shida, a cewar wani Majalisar Amurkan da ta gabata akan Nazarin motsa jiki a. Jami'ar Wisconsin - La Crosse. (Masu aikin motsa jiki a cikin binciken sun yi motsa jiki na mintina 20 wanda ya ƙunshi tazara na AMRAP na 15 na kettlebell wanda ya biyo bayan sakan 15 na hutawa).

Ta hanyar haɗa dukkan sarkar baya (baya, butt, hamstrings, da calves) da kirji, kafadu, da makamai, ƙuƙwalwar kettlebell da bambancin sa suna aiki da ƙungiyoyin tsoka fiye da sauran nau'ikan HIIT, kamar kekuna ko gudu, waɗanda ke amfani da farko kafafu da glutes. Yi tsaka-tsakin kettlebell mai ƙarfi kamar waɗanda ke cikin binciken, kuma za ku kuma aika da mafi yawan kitse a cikin tanderun ƙona kuzari fiye da idan kuna yin tsayayyun sauye-sauye. (Kafin gwada wani abu, tabbatar cewa kuna amfani da kettlebell yadda ya kamata kuma ba yin waɗannan kuskuren kettlebell na yau da kullun da zaku iya yi da yadda ake gyara su.)

Abun Turawa Ab

Swinging kettlebell yana kira don ƙarfin ƙarfin gwiwa a ko'ina kuma ƙara ƙuntatawa na abs da glutes a saman juyawa. Wannan ƙwanƙwasa na ciki kamar bugun jini yana ƙarfafa zuciyar ku kuma yana daidaita ginshiƙan kashin baya don taimakawa sarrafa nauyi mai ƙarfi. Hakanan kuma inda mata ke neman cin abinci da ƙarfafa tsaka -tsakin su na iya tsabar kuɗi da gaske.

Wani bincike na baya-bayan nan da aka buga a cikin Jaridar Ƙarfafawa da Bincike ya nuna cewa lokacin da masu motsa jiki suka matse hanjinsu a saman juyawa, obliques ɗin su sun yi kwangilar sama da kashi 100 na iyakar ƙarfin su. Wadanda ba su yi kwangilar ba? Sun ga kawai kashi 20 cikin ɗari na haɗin gwiwa. "Ƙara ƙarar ciki mai sauri, mai fashewa kamar wannan yana ba da damar obliques ɗin ku su yi nisa fiye da yadda suka saba, saboda ana buƙatar kowane adadin ƙarfin tsokar ku don dakatar da irin wannan motsi mai ƙarfi," in ji Porcari. "Kuma lokacin da tsokokin ku suka yi kwangila a mafi girma, za ku sami ƙarin ƙarfin ƙarfi cikin sauri." (Kuma KBs suna da ban sha'awa don ganimar ku ma; gwada Ayyukan Kettlebell da Emily Syke ya fi so don Kyakkyawan Butt.)

Amfanin Kalubalen Balance

Bayan abin juyawa, kettlebells 'ƙananan nauyi mai nauyi yana ba da ƙarin zaɓuɓɓuka masu ƙarfi. Maimakon yin amfani da dumbbells, Dasha L. Anderson, wanda ya kafa Kettlebell Kickboxing a cikin New York City, yana haɓaka ante a kan injinan bugawa da ɗagawa ta hanyar jujjuya kettlebell ƙasa sama don haka babbar cibiyar ta yi ƙasa a kan ƙaramin tushe. Anderson ya ce "Dole ne jikin ku yayi aiki mai wahala-don haɗa wannan don daidaita wannan da rama duk wani rashin zaman lafiya," in ji Anderson. Ta zuwa ab blaster shine tashin Turkiya: Kuna ɗaga jikin ku da kyau daga kwance fuska a ƙasa zuwa tsayuwa yayin riƙe kettlebell sama da hannu ɗaya a duk lokacin. Ta ce, "A duk lokacin tashin Turkanci, shine ainihin abin da ya haɗa shi duka," in ji ta.

Ko da ɗaukar kettlebell ɗaya juye ta hannun riko a tsayin kafada (lanƙwasa hannu) yana ba da wannan fa'ida ta ab-flattening. Stuart McGill, Ph.D., marubucin Makanikan Baya da kuma karatuttuka da yawa akan wasan motsa jiki na kettlebell da tasirin su akan kashin baya, ya ce ɗaukar nauyi a gefe ɗaya kawai na jiki yana kira akan ainihin don ramawa, kuma rashin kwanciyar hankali na jujjuyawar ƙalubalen yana ƙalubalantar ainihin fiye da dumbbell zai. McGill ya ce "Hanya ce mai ban mamaki don daidaita yanayin zuciyar ku kuma inganta ikon sarrafa motarka," in ji McGill.

Kuma yana yin duk wannan ba tare da bugun jikin ku ba. Steve Cotter, darektan Kettlebell na kasa da kasa da Ƙungiyar Lafiya a San Diego. A takaice dai, karin ab datsawa, raguwa da tsagewa. (Shirye don sanya waɗancan tsokoki suyi aiki? Gwada wannan Babban Kettlebell Workout wanda ke Juyar da Ku Cikin Gidan Wuta.)

Bita don