N'ime izu mbụ m kewapụrụ onwe m, azụrụ m kettlebell dị kilogram iri atọ maka $ 50. Echere m na ọ ga -akwụsị m ruo mgbe mgbatị ahụ mepere ọzọ. Mana ọnwa anọ ka nke ahụ gasịrị, kettlebell lerge ahụ abụrụla nhọrọ mbụ m maka mmega ahụ zuru oke (gụnyere ọtụtụ mmemme ndị a) na kichin.
Mana ịkwesighi ikwere okwu m, kettlebell dị ịtụnanya.
Wells kwuru, "Enwere ọtụtụ ụzọ dị iche iche iji jide kettlebell, na -enye gị ohere iji otu ngwa wee gbanye akwara dị iche iche n'ụzọ dị iche iche," Wells kwuru. "Kettlebells bụkwa ụzọ dị mma iji nyere ahụ niile aka isonye, n'ihi na enwere ọtụtụ mmega ahụ kettlebell nke na -elekwasị anya n'ọtụtụ isi akwara."
Ibuli kettlebell dị kilogram iri atọ n'elu isi m abụghị ihe ahụ m nwere ike ime. Ọ dị mkpa iburu nke a n'uche mgbe ịzụrụ mgbịrịgba. Wells kwuru na ụzọ kachasị mma ịhọrọ oke bụ ịchọta oke nke na -esiri gị ike mana ọ zuru oke ka ị nwee ike ịmegharị ugboro iri na -enweghị nkwụsị gị. Ị nwere ike tinye ibu dị arọ mgbe niile n'ụzọ nke gị, mana ibu ibu na mbụ nwere ike bute mmerụ ahụ.
Usoro a gụnyere usoro mgbatị ahụ atọ na otu nnukwu otu. Maka sekit, megharịa omume azụ na azụ maka ndị nnọchi anya edekọtara. Mgbe ịmechara mmega ahụ atọ niile, zuo ike maka sekọnd 30, wee megharịa usoro ahụ ọzọ. Mgbe ịmechara laps atọ, banye na nnukwu otu. Mgbe ịmechara ụkwụ ọ bụla, laghachite azụ maka sekọnd 30 iji mezue omume otu egwuregwu. Mee okpukpu atọ.
Kwụpụ 1: Were aka nri gị kettlebell, tinye aka ekpe gị n'úkwù gị, debe ụkwụ gị ka obosara hips. Nke a bụ ọnọdụ mbido gị.
Kwụpụ 2: Lee anya n'ihu, gbuo ikpere gị na ikpere gị n'otu oge, hụ na ikpere gị dabara na mkpịsị ụkwụ gị. Gaa n'ihu na -ehulata ikpere gị ruo mgbe apata ụkwụ gị yiri ala. Jide n'aka na azụ gị nọ n'akuku ogo 45 ruo 90 n'úkwù gị.
Nzọụkwụ nke atọ: Tinye nrụgide ikiri ụkwụ, gbatịa ụkwụ gị, ma weghachi ọnọdụ gị kwụ ọtọ. N'otu oge, pịa kettlebell n'isi gị ka ogwe aka gị yie ntị gị.
Kwụpụ 4: Debe kettlebell wee laghachi n'ọnọdụ mmalite. Mee 10 reps tupu i jiri ogwe aka nke ọzọ maka mgbatị ahụ.
Kwụpụ 1: Were aka abụọ jide kettlebell wee debe ya n'ihu obi gị, jiri ụkwụ gị daa n'ala, buru ibu karịa obosara ubu gị. Nke a bụ ọnọdụ mbido gị.
Kwụpụ 2: Lee anya n'ihu, gbuo úkwù gị na ikpere gị n'otu oge, hụ na ikpere gị na -atụ aka na mkpịsị ụkwụ gị. Gaa n'ihu na -ehulata ikpere gị ruo mgbe apata ụkwụ gị yie ala, hụ na azụ gị dị n'akuku ogo 45 ruo 90 n'úkwù gị.
Kwụpụ 3: Tinye nrụgide n'ikiri ụkwụ, gbatịa ikpere gị, wee laghachi n'ọnọdụ mbido. Mee ya ugboro iri na ise.
Kwụpụ 1: Jide kettlebell n'ihu gị (ọbụ aka na -eche ihu n'ahụ gị), debe n'ihu ụkwụ gị, wee metụ ụkwụ gị n'ala, buru ibu karịa obosara ubu gị. Sere ubu ubu ala na azu, tugharia obi gi obere. Nke a bụ ọnọdụ mbido gị.
Kwụpụ 2: Bendụ naanị site n'úkwù ma hapụ kettlebell ka ọ gbadaa ọkara apata ụkwụ na ụmụ ehi, hụ na ị na -eme ka obi ya dị elu ma isi ya gbatịkwuo azụ. Ị kwesịrị inwe ahụ erughị ala na akwara akwara (azụ ụkwụ).
Kwụpụ 3: Mgbe ị ruru ọkara nwa ehi, jiri ikiri ụkwụ gị, gluteus maximus na akwara akwara, gbatịa ikpere gị na isi gị, wee laghachi n'ọnọdụ mbụ gị. Jide n'aka na kettlebell dị na ụkwụ gị. Mee ya ugboro iri na ise.
Kwụpụ 1: Were aka ekpe gị kettlebell tinye ụkwụ gị n'obosara n'ubu. Debe aka nri gị n'azụ ntị gị. Nke a bụ ọnọdụ mbido gị.
Nzọụkwụ 2: Inhale. Gbatịa uru ahụ oblique ziri ezi, wedata kettlebell n'ụkwụ aka ekpe, ma dọpụta ọgịrịga ya n'apata aka ekpe.
Nzọụkwụ nke atọ: iku ume. Nweta ahụrụ oblique ziri ezi, dozie ogwe osisi ahụ, wee laghachi n'ọnọdụ mbido. Mee ya ugboro iri, mezie n'akụkụ nke ọzọ.
Kwụpụ 1: Dinaa n'azụ gị n'elu akwa yoga. Site na ịpị bọtịnụ afọ gaa na spain, gbatịa ụkwụ gị ma mee ahụ ike afọ. Nke a bụ ọnọdụ mbido gị.
Kwụpụ 2: Ka ị na-akwụkwụ ụkwụ gị kwụ ọtọ, jiri nwayọ bulie ụkwụ gị elu elu ruo mgbe etisịrị hips n'akuku 90.
Kwụpụ 3: Jiri nwayọ wedata ụkwụ gị wee laghachi n'ọnọdụ mbido, mana adalatala ụkwụ gị n'ala. Mee ya ugboro iri na ise.
Oge ezipụ: Aug-11-2021