Motsa jiki na Kettlebell ga mata masu juna biyu masu lafiya ga jariri

Wadatacce

• Goblet Squat
• Kashewa
• Lanƙwasa-Over Row
• Kettlebell Swings
• Triceps Extension
• Lateral Lunge
• Halo
• Gyaran injin iska
• Curl don Latsa
• Bita don

Kuna son shirya jikin ku don marathon wanda shine uwa? Me ya sa ba za ku zagaya da kayan aikin motsa jiki ba wanda ake iya cewa kamar jariri: kettlebell. Sabanin abin da wasu mutane za su yi tunani, yana da kyau a ɗaga nauyi yayin ɗaukar ciki, muddin ba ku yi hauka ba. (Ga duk abin da kuke buƙatar sani game da ayyukan motsa jiki na ciki.)

Kawai ku saurari jikin ku kuma ku tuna cewa wannan ba shine lokacin da za ku gwada PR wani abu ba ko nufin ɓoyayyiyar fakiti shida, in ji Amanda Butler, mai ba da horo a The Fhitting Room, ɗakin HIIT a cikin New York City. Wannan motsa jiki na kettlebell mai ƙarfi zai taimaka kiyaye jikin ku da ƙarfi. Ƙungiyoyin da ke ɗaukar ƙungiyoyin tsoka da yawa kuma suna kiyaye daidaiton jikin ku a kan-don haka za ku iya zama mafi kyau yayin bin ɗan ƙaramin ku lokacin da zai iya rarrafe. (Kuna son kawar da nauyi? Babu damuwa-Butler kuma yana da motsa jiki don tsammanin uwaye.)

Yadda yake aiki: Butler yana nuna kowane motsi a cikin bidiyon da ke sama. Yi kowane motsa jiki na daƙiƙa 30, sannan huta na daƙiƙa 30 kafin ci gaba zuwa na gaba (amma ɗauki ƙarin lokacin hutu idan an buƙata). Fara da saiti guda ɗaya kuma kuyi aiki har zuwa saiti biyu ko uku, gwargwadon matakin lafiyar ku.

Goblet Squat

A. Tsayayye da ƙafa kaɗan kaɗan fiye da faɗin kwatangwalo, yana riƙe da kettlebell a gefe a gaban kirji, hannayensu a nade a ƙararrawa.

B. Aika kwatangwalo baya kuma tanƙwara gwiwoyi don ƙasa zuwa cikin tsugunne, ajiye baya.

C. Latsa tsakiyar ƙafar ƙafa don tsayawa kuma komawa zuwa wurin farawa.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30.

Kashewa

A. Tsaya tare da ƙafafu dan faɗin faɗin hip-nisa, riƙe da kettlebell ta hannun riga a gaban kwatangwalo.

B. Aika kwatangwalo da baya zuwa rataya gaba da lanƙwasa gwiwoyi kaɗan don rage kettlebell tsakanin ƙafa.

C. Matsa kararrawa zuwa kasa (idan zai yiwu), sannan danna hips gaba don komawa zuwa matsayi na farawa, rike da lebur baya a cikin duka motsi.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30.

Lanƙwasa-Over Row

A. Fara a cikin zurfin lunge * tare da ƙafar hagu a gaba, riƙe kettlebell ta hannun hannun dama. Hinge gaba tare da madaidaiciyar baya don sanya gwiwar hannu ta hagu akan gwiwa ta hagu, da ƙananan kettlebell ƙasa kusa da idon sawun dama don farawa.

B. Row kettlebell har zuwa matakin kirji, yana mai da baya da nauyi daidai gwargwado tsakanin kafafu biyu.

C. Sannu a hankali kettlebell baya zuwa matsayi na farawa.

*Kuna iya samun sauƙin daidaitawa tare da ƙafarku da fadi maimakon madauri-madauri a cikin matsattsen wurin zama.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30. Maimaita a gefe kishiyar.

Kettlebell Swings

A. Tsaya tare da ƙafafunku kaɗan kaɗan fiye da faɗin hip baya tare da kettlebell a ƙasa game da ƙafa a gaban ƙafa. Hinge a kwatangwalo don lanƙwasa kuma riƙe kettlebell ta hannun don farawa.

B. Juya kettlebell baya tsakanin kwatangwalo, sa'an nan kuma ba shi damar yin murzawa gaba.

C. Karɓa kwatangwalo gaba da ɗaga ƙirji, murɗa kettlebell har zuwa matakin ƙirji.

D. Bada kettlebell ya koma baya, * juyawa motsi don haka yana juyawa tsakanin kafafu.

*Kuna iya buƙatar kuɓar da gwiwar hannu don ba su damar hutawa a waje da cikinku yayin lilo.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30.

Triceps Extension

A. Tsaya tare da ƙafar ƙafar ƙafar ƙafar ƙafafunsa, tsugunne don haka ƙafa ɗaya tana gaba don daidaitawa. * Riƙe kettlebell ta ƙararrawa a hannaye biyu sama.

B. Rage kararrawa a bayan kai, gwiwar hannu suna nunawa zuwa rufi.

C. Matse triceps don komawa wurin farawa.

*Tsananta matsayin ku yana taimakawa tare da daidaitawa kuma yana sanya ƙarancin damuwa akan tsokar ku.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30.

Lateral Lunge

A. Tsaya tare da ƙafafu tare, riƙe kettlebell ta ƙararrawa a kwance a gaban kirji.

B. Largeauki babban mataki zuwa dama tare da ƙafar dama. Rage zuwa cikin cin abinci na gefe, aika kwatangwalo baya da lanƙwasa ƙafar dama, amma kiyaye ƙafar hagu a miƙe (amma ba a kulle ba).

C. Kashe ƙafar dama don komawa zuwa farkon farawa, sannan maimaita a gefe guda.

Maimaita, maɓalli daban-daban na tsawon daƙiƙa 30. Ku huta na daƙiƙa 30.

Halo

A. Tsaya tare da faɗin faɗin ƙafar ƙafa, riƙe kettlebell ta ƙahonin a gaban maɓallin ciki.

B. Elaga gwiwar hannu ta hagu da da'irar kettlebell a kusa da kai zuwa dama, sannan a bayan kai, sannan kusa da gefen hagu kuma koma matsayin farawa.

C. Maimaita a kishiyar hanya, wuce kettlebell ta gefen hagu na farko.

Maimaita, madaidaicin kwatance na daƙiƙa 30. Ku huta na daƙiƙa 30.

Gyaran injin iska

A. Tsaya da ƙafa a cikin madaidaicin matsayi, hannun hagu yana kaiwa kai tsaye, biceps kusa da kunne. A hannun dama, riƙe kettlebell ta hannun abin da ke gaban ƙashin ƙugu na dama. Ci gaba da nuna yatsun hagu a gaba kuma juya yatsun dama zuwa gefe don farawa.

B. Tare da kafafu madaidaiciya, ƙananan kettlebell tare da ƙafar dama zuwa bene (tafiya kawai gwargwadon yadda ya dace). Hagu na hagu har yanzu yana kaiwa zuwa rufi.

C. Juya motsi don komawa zuwa matsayi na farawa.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30. Maimaita a gefe kishiyar.

Curl don Latsa

A. Tsaya tare da ƙafar ƙafar ƙafa baya, riƙe kettlebell ta ƙaho a gaban kwatangwalo.

B. Yi kararrawa har zuwa kafadu, sannan danna sama, shimfida makamai kai tsaye akan kafadu.

C. Juya motsi a hankali don komawa wurin farawa.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30.

Bita don