Shape Studio: Kettlebell Circuit Workout don ƙona rayuwar jima'i

Wadatacce

• Kettlebell Circuit 1: Ƙarfi
• Latsa Ƙirjin Ƙirji
• Rabin-Ƙunƙwasa Danna-zuwa-Tsaye
• Layin Kashe-Kafa Mai Kafa-Kafa
• Kettlebell Circuit 2: Conditioning
• Tsaftace zuwa Goblet Squat
• Lateral Lunge zuwa Balance
• Single-Arm Kettlebell Push-Up
• Bita don

Tunanin yin aiki na iya haɓaka lafiyar jikin ku da ta hankalin ku ba sabon abu bane, amma bincike na baya -bayan nan ya nuna cewa samun gumin ku na iya sa ku so ku fara kasuwanci.

"Ayyukan motsa jiki na iya taka muhimmiyar rawa wajen inganta siffar jikin mace da kima, wanda ke shafar amincewa da sha'awar mata," in ji Cindy Meston, Ph.D., farfesa a fannin ilimin halin dan Adam a Jami'ar Texas a Austin. "Hakanan yana iya ƙara yawan ayyukan tsarin juyayi mai tausayi, wanda ke tasowa yayin amsawar yaƙi-ko jirgin. Kuma mun sani daga karatu da yawa a cikin lab na cewa wannan kunnawa yana sauƙaƙa sha'awar jima'i a cikin mata. ” Binciken Meston ya nuna cewa matan da suka yi wasan motsa jiki na minti 20 suna gudana a matsakaicin matsakaici sun sami haɓakar motsa jiki bayan motsa jiki. (Wannan gaskiya ne har ma ga waɗanda suka ɗauki antidepressants, waɗanda ke hana tsarin juyayi mai juyayi.)

Ɗaya daga cikin manyan abubuwan da ke taimakawa jikin ku ya sassaka tsokoki-wato testosterone-kuma yana motsa sha'awa. "Akwai tabbaci mara tabbaci cewa testosterone yana haɓaka libido a cikin mata, kuma motsa jiki mai ƙarfi yana haɓaka matakan testosterone na ɗan lokaci," in ji Robert LeFavi, Ph.D., masanin kimiyyar kiwon lafiya kuma shugaban jami'ar South Carolina Beaufort. Nazarin a Jami'ar Jihar Kennesaw a Georgia ya nuna irin wannan tashin hankali a cikin mata bayan zaman CrossFit, kuma ƙarfin shine mabuɗin. "Bayanan da alama suna gefen HIIT ko ɗaukar kaya aƙalla kashi 85 na ƙarfin ƙarfin ku," in ji LeFavi. (Ƙara yawan sha'awar jima'i ba shine kawai fa'idar dagawa nauyi.)

Idan kuna neman motsa jiki wanda zai sa ku kori ta hanyoyi fiye da ɗaya, ɗauki kettlebell mai kilo 12 (ko dumbbell 20 zuwa 25-laba) don wannan babban ƙarfin kettlebell daga Siffa Memba na Brain Trust Alex Silver-Fagan, a Nike Master Trainer, malamin yoga, da kuma StrongFirst kettlebell malami. Silver-Fagen ya ce "Waɗannan motsi sun bugi jiki duka, suna aiki da mahimmanci, kuma suna haɓaka tushen juriya na cardio," in ji Silver-Fagen. "Hakanan akwai wani abin sexy game da amfani da kettlebell da ƙirƙirar ƙarfi tare da jikin ku." Don yin gumi sesh ko da steamier, yi aiki ta hanyar motsawa tare da abokin tarayya. (Kuma a, akwai fa'idodin kiwon lafiya da zaku iya samu daga samun sa bayan motsa jiki.)

Yadda yake aiki: Akwai da'irar kettlebell guda biyu, ɗayan yana mai da hankali kan ƙarfi ɗayan kuma yana mai da hankali kan kwandishan. Yi kowane motsi don adadin reps da aka nuna. Maimaita madaidaicin kettlebell sau uku kafin motsawa zuwa da'irar ta gaba. Da'irar kettlebell ta biyu ita ce AMRAP na mintuna 10 (zagaye masu yawa) motsa jiki. Za ku fara da yin 1 maimaita kowane motsi. Lokacin da ka gama da kewayawa, fara dawowa a farkon, amma yi maimaita 2 na kowane motsi. Maimaita, ƙara yawan adadin ku da 1 kowane lokaci. Tsaya a minti 10, komai yawan maimaitawar da kuka yi. (Mai dangantaka: Wannan Kettlebell Workout Sculpts * Serious * Muscles)

Abin da kuke buƙata: Keaya daga cikin kettlebell mai nauyin kilogram 12 ko kuma dumbbell 20 zuwa 25

Kettlebell Circuit 1: Ƙarfi

Latsa Ƙirjin Ƙirji

A. Ka kwanta fuska a ƙasa tare da miƙa kafafu. Riƙe kettlebell a hannu biyu kai tsaye sama da kirji. Ɗaga kafadu daga bene, haɗa abs da ja da ƙananan hakarkarin ƙasa.

B. Ƙara kafafu, ɗaga su zuwa kusurwar digiri 45 a ƙasa, kuma riƙe su madaidaiciya.

C. Latsa kettlebell zuwa rufi.

D. Rage kettlebell sannu a hankali zuwa kirji don komawa don farawa, riƙe matsayin mara-jiki a cikin motsi.

Yi 10 zuwa 12 reps.

Ƙasa ƙasa: Maimakon tsawaita ƙafafu, fara da ƙafafu a matsayi na baya, tare da gwiwoyi a kusurwa 90-digiri. Yayin latsa kettlebell zuwa rufi, shimfiɗa ƙafar dama, taɓar da diddige, don tsallake inci ɗaya daga bene. Rage kettlebell sannu a hankali zuwa kirji kuma ja kafar dama zuwa wurin tebur don dawowa don farawa. Yi 10 zuwa 12 reps, madadin kafafu.

(Tare da matattun kwari, gwada waɗannan darussan kisa don ƙarfafa zuciyar ku.)

Rabin-Ƙunƙwasa Danna-zuwa-Tsaye

A. Tsaya tare da faɗin ƙafafu daban kuma ka riƙe kettlebell a hannun dama. Ɗaga hannu har zuwa sternum don haka kettlebell yana hutawa a gaban hannun dama a matsayi na gaba. Tsaya wuyan hannu madaidaiciya da gwiwar hannu a gefen dama.

B. Mataki na hagu baya da ƙananan gwiwa na hagu zuwa ƙasa. Ya kamata gwiwa ta dama ta samar da kusurwa 90-digiri.

C. Latsa kettlebell a sama, kawo bicep kusa da kunne. Rage kettlebell a hankali zuwa matsayi na gaba.

D. Latsa cikin ƙafar dama kuma ku zo don tsayawa. Juya huhu tare da ƙafar hagu don fara wakili na gaba.

Yi 6 zuwa 8 reps da kafa.

Layin Kashe-Kafa Mai Kafa-Kafa

A. Tsaya tare da faɗin ƙafar ƙafa. Riƙe kettlebell a hannun hagu da gefe kuma matsa nauyi zuwa ƙafar dama.

B. Mika ƙafar hagu a hankali, yin shura ta ƙafar hagu har sai ƙafar hagu ta cika, daidai da ƙasa. Lokaci guda ku rage kettlebell ƙasa zuwa shin dama.

C. Riƙe wannan matsayi, jere kettlebell har zuwa ƙananan haƙarƙarin, ajiye bicep kusa da gefe kuma kawo gwiwar hannu sama zuwa rufi.

D. Rage kettlebell baya zuwa haske, ƙafar hagu ta ƙasa zuwa ƙasa, kuma a hankali a tsaye don komawa don farawa.

Yi maimaita 6 zuwa 8 a kowane gefe.

(Soyayyar layuka? Gwada waɗannan ƙaƙƙarfan motsi na motsa jiki daga Hannah Hannah Davis.)

Kettlebell Circuit 2: Conditioning

Tsaftace zuwa Goblet Squat

A. Tsaya tare da ƙafar kafada da nisa, yatsun yatsa kaɗan. Sanya kettlebell a tsakanin arches na ƙafa.

B. Tura kwatangwalo baya, lanƙwasa gwiwoyi kaɗan, kuma kai ƙasa don kettlebell. Jawo kafadu baya da ƙasa don ƙirƙirar baya mai ɗorawa da ƙara ƙyalƙyali.

C. Rabauki riƙon kettlebell da hannayensa biyu, buɗe kwatangwalo, da kafaɗa kafada, zana kettlebell har zuwa kirji da ɗaga gwiwar hannu sama don tsaftace shi zuwa matsayin tsintsiya madaidaiciya.

D. Sauke cikin squat, tura hips baya da gwiwoyi gaba. Tsaya kuma juya motsi don rage kettlebell zuwa ƙasa don komawa farawa.

Lateral Lunge zuwa Balance

A. Tsaya tare da faɗin ƙafar ƙafa. Rike kettlebell a gaban sternum, hannu ɗaya a kowane gefen hannun.

B. Mataki kafar dama zuwa gefen dama, tura hips baya, kuma lanƙwasa ƙafar dama cikin huhu don haka kafar hagu ta mike (amma ba a kulle ba). Tsaya yatsun kafa suna fuskantar gaba da ƙafafu a layi daya da juna.

C. Kashe kafar dama don tsayawa daidaitawa a hagu, kawo gwiwa na dama zuwa kirji. Dakata na ɗan lokaci a wannan matsayi.

D. Mataki na dama dama kusa da hagu don komawa don farawa, sannan a gefen hagu.

(BTW, huhu na gefe na iya yin abubuwan al'ajabi don ƙyallen ku.)

Single-Arm Kettlebell Push-Up

A. Sanya kettlebell a gefensa kuma fara a cikin wani tsari na katako tare da ƙafafunsa kaɗan fiye da faɗin kwatangwalo. Sanya hannun dama a saman kettlebell da hannun hagu a ƙasa. Tabbatar hannayen suna kai tsaye ƙarƙashin kafadu.

B. Tura gwiwar hannu don haka makamai sun zama kusurwa 45-digiri zuwa jiki. Sannu a hankali ƙasa da jikin, kuma dakatar da inci 3 sama da bene, kiyaye mahimmancin aiki. Tabbatar cewa jiki ya samar da madaidaiciyar layi daga kai zuwa yatsun kafa.

C. Tura daga bene don komawa don farawa.

D. Tafi hannu zuwa dama don haka hannun hagu yana kan kettlebell, kuma maimaita a gefen hagu.

Ƙimar ƙasa:Maimakon farawa a matsayi na katako, fara a cikin matsayi mai mahimmanci tare da gwiwoyi da aka sanya dan kadan fiye da hips-nisa a kasa.

(Idan kuna gwagwarmaya don ƙusa turawa, yi aiki ta hanyar waɗannan ci gaban guda huɗu.)

Bita don