Emily Skye o arolelana kettlebell le boikoetliso ba hae bo ratoang haholo

Litaba

• Kettlebell Swing
• Sehlopha se sephara sa leoto
• Romanian Deadlift
• Borokho ba Glute
• Setšoantšo sa Borobeli
• Tlhahlobo bakeng sa

Re motho ea ratang ho ikoetlisa ka kettlebell. Li ntle haholo bakeng sa toning le ho betla litšoantšo ebile li sebetsa habeli joalo ka 'molai oa cardio sesh.Kahoo, re ne re na le mokoetlisi oa Australia Emily Skye, moqapi oa FI.T. mananeo, theha boikoetliso bo matla ba kettlebell bakeng sa rona bo chesang khalori e le ngoe hape bo ntse bo betla khapo ea hau. Ho lebohile nna! (E latelang, bona 5 HIIT ea Skye e Tsamaea U ka Etsa Kae Kapa Neng)

Kamoo e sebetsang kateng: Etsa boikoetliso bo bong le bo bong ka metsotsoana e 30 u khutlela morao, u sa phomole lipakeng. Ha u fihla pheletsong ea potoloho, phomola metsotsoana e 30, ebe u pheta mehato eohle e mehlano hape. Etsa mekoloko e mene ho isa ho e mehlano haeba u sa qala, kapa ho fihlela makhetlo a robeli haeba u se u tsoetse pele.

U tla hloka: Kettlebell e le 'ngoe ea boima bo thata (Skye e khothaletsa liponto tse pakeng tsa 15 le 25)

Kettlebell Swing

Qala ka maoto a bophara ba mahetla 'me menoana e supile kantle hanyane. Ka kettlebell fatše e ka pel'a hao, tšoara tšepe ka mofeng ka matsoho ka bobeli. Ikokobelletse lethekeng, u khutlisetse kettlebell le lipakeng tsa maoto a hau. Ka ho boloka mokokotlo oa hau o tšoarehile, sutumelletsa kettlebell pele ka ho sutumetsa letheka le ho hokela mats'oafo a hau. Kettlebell e lokela ho sesa ho ea fihla bophahamong ba sefuba pele o lumella matla a khoheli hore a nke matla, ae khutlisetse lipakeng tsa maoto a hau.

Sehlopha se sephara sa leoto

Qala ka maoto a bulehileng le menoana e bontšitsoeng, o tšoere kettlebell ka matsoho ka bobeli, o e tlohelle hore e leketle ka pele ho uena (o ka ts'oara ts'epe sefubeng sa hau). Ho boloka mokokotlo oa hau o kopane 'me mokokotlo oa hao o otlolohile, theoha ho ea fihla ho squat, ama kettlebell fatše, ebe u hatella li-glutes ha u khutlela ho ema.

Romanian Deadlift

Ema le maoto a hao ka bophara ba letheka 'me u tšoare kettlebell ka matsoho ka bobeli, ue lumelle hore e leketle ka pel'a hau. Ho boloka ho kobeha hanyenyane mangoleng, butle-butle ho khumama le ho theola kettlebell fatše. Tobetsa melumo ea hau ha u khutlela ho ema. (Mona, 5 Kettlebell e Tsamaea Mohlomong U Etsa Phoso le Tsela ea ho e Lokisa.)

Borokho ba Glute

Robala ka mokokotlo oa hao ka mangole a kobile 'me maoto a bataletse fatše. Thetsa mokokotlo oa hau fatše 'me u phomole kettlebell lethekeng. Ho boloka mokokotlo oa hau o le thata, otlolla letheka moeeng, o penya glute tsa hau kaholimo. Butle butle letheka morao tlase.

Setšoantšo sa Borobeli

Qala ka maoto a bophara ba mahetla 'me mokokotlo oa hau o kopane. Tsamaea ka mohato ka morao ka leoto le le leng ebe o theohela mokokotlong o mong. Feta kettlebell ka tlasa leoto la hau ho lehlakore le leng, ebe o khutlela ho ema. Pheta ho fetela pele le morao.

Tlhahlobo bakeng sa