Mokhoa oa ho Sebelisa Kettlebell bakeng sa Flat Abs

Litaba

• Kettlebell Cardio
• Ho hahuoa kahare ea Ab
• Melemo ea Phephetso ea Balance
• Tlhahlobo bakeng sa

Ho e sheba, u ke ke ua hakanya hore kettlebell e bonolo ke mohale oa boikoetliso-ka bobeli ke secheso se phahameng sa khalori le ab flattener ho e le 'ngoe. Empa ka lebaka la fisiks ea eona e ikhethang, e ka tsosa ho chesa le ho tiea ho feta mefuta e meng ea ho hanyetsa.

Kettlebell Cardio

Mekhoa e tloaelehileng ea kettlebell ke li-caloric guzzlers. Nka phokotso (ho phahamisa letsoho le le leng moo, ho tloha sebakeng sa kotara ea squat, o tsamaisang kettlebell ka mokhoa o phallang ho tloha fatše ho ea holimo ka kotloloho ha o eme, tšepe e ntse e phahama le holimo ho phomola ka holim'a letsoho la hao). E chesa likhalori tse 20 ka motsotso ha e etsoa ka lebelo le leholo la ho khutla ka hohle kamoo ho ka khonehang (AMRAP) ka lebelo le tšoanang la ho chesa lebelo la metsotso e tšeletseng, ho latela Lekhotla la Amerika la boithuto ba boitlhakiso Univesithi ea Wisconsin – La Crosse. (Batho ba ikoetlisitseng phuputsong ba entse boikoetliso ba metsotso e 20 bo nang le likhechana tsa AMRAP tsa metsotsoana e 15 ea likhukhuni tsa kettlebell tse lateloang ke metsotsoana e 15 ea phomolo.) "Ke boikoetliso ba 'mele kaofela," ho bolela mongoli ea etelletseng pele John Porcari, Ph.D.

Ka ho kopanya ketane eohle e ka morao (mokokotlong, mofeng, mesifa ea maoto le manamane) hammoho le sefuba, mahetla le matsoho, kettlebell e phamola le mefuta ea eona e sebetsa ho feta lihlopha tsa mesifa ho feta mefuta e meng ea HIIT, joalo ka ho palama baesekele kapa ho matha, tse sebelisang haholoholo maoto le glutes. Etsa linako tse phahameng tsa kettlebell joalo ka tse ithutoang, 'me u tla be u romella mafura a mangata seboping sa hau se tukang ka khalori ho feta haeba u lula u pheta-pheta. (Pele o leka eng kapa eng, etsa bonnete ba hore o sebelisa kettlebell eo hantle le ho se etse liphoso tse tloaelehileng tsa kettlebell tseo e kanna eaba u li etsa le hore na u ka li lokisa joang.)

Ho hahuoa kahare ea Ab

Ho otlanya kettlebell ho hloka hore ho be le konokono e tiileng hohle le ho honyela ho hoholo ha abs le glutes kaholimo ho swing. Phallo ena e ka mpeng e tiisa mokokotlo oa hau mme e tsitsisa mokokotlo oa mokokotlo ho thusa ho laola motsamao o boima, o matla. Hape ke moo basali ba batlang cinch le ho matlafatsa mahareng a bona ba ka kenyang chelete haholo.

Phuputso ea morao tjena e hatisitsoeng ho Journal of Strength and Conditioning Research e bontšitse hore ha boikoetliso bo potlakela ho penya abs ea bona ka holim'a swing, li-oblique tsa bona li fumane konteraka e fetang liperesente tsa 100 tsa bokhoni ba bona bo phahameng. Ke bafe ba sa kang ba etsa mosebetsi oo? Ba bone feela karolo ea 20 lekholong ea boitlamo ba mahlakore. Porcari o re: "Ho eketsa lets'oants'o le potlakileng le le phatlohileng la mpa joalo ka sena ho u lumella ho sebetsa ho feta kamoo ba neng ba tloaetse kateng, hobane matla a mesifa ea hau a hlokahala ho emisa metsamao e matla joalo." "'Me ha mesifa ea hau e kopana ka tekanyo e phahameng, u tla fumana matla a maholo ka potlako." (Mme li-KB le tsona li monate bakeng sa khapo ea hau; leka ho Emily Syke's Favorite Kettlebell Exercises bakeng sa Butt e Betere.)

Melemo ea Phephetso ea Balance

Ntle le ntho ea swing, phepelo ea boima bo boima ba kettlebells e fana ka likhetho tse eketsehileng tsa ho tiisa. Ho e-na le ho sebelisa li-dumbbell, Dasha L. Anderson, mothehi oa Kettlebell Kickboxing New York City, o phahamisetsa holimo likhatisong le liphahameng ka ho phenyekolla kettlebell tlase holimo e le hore setsi se seholo se tetebela holim'a motheo o monyenyane haholo. "'Mele oa hau o tlameha ho sebetsa ka thata-ho kenyeletsoa-ho leka-lekanya sena le ho lefella ho se tsitse leha e le hofe," Anderson o re. Ho ea ho blaster ea hae ke ho phahama ha Maturkey: U phahamisa 'mele oa hao ka mokhoa o phallang ho tloha fatše ka sefahleho fatše ho ea ho ema ha u ntse u tšoere kettlebell ka holim'a letsoho le le leng nako eohle. O re: "Ho pholletsa le tsoho ea Turkey, ke mokokotlo o e ts'oereng kaofela."

Le ha u nkile kettlebell e le 'ngoe u e shebisitse tlaase ka mohele bophahamong ba eona (letsoho le iname) e fana ka bonase ena e batalatsang. Stuart McGill, Ph.D., sengoli sa Mechanic ea morao le liphuputso tse ngata mabapi le ho ikoetlisa kettlebell le liphello tsa bona mokokotlong, e re ho jara boima ba 'mele ka lehlakoreng le le leng feela la' mele ho bitsa motheo oa ho lefella, 'me ho se tsitse ha tšepe e khelohileng ho phephetsa motheo ho feta dumbbell. McGill o re: "Ke tsela e ntle ea ho beha boemo ba mantlha ba hau le ho ntlafatsa taolo ea enjene ea hau."

'Me e etsa sena sohle ntle le ho otla' meleng oa hau. Steve Cotter, motsamaisi oa International Kettlebell o re: "Ho hanyetsa ha eona ho aha mesifa ka matla a lekaneng hore re ka chesa likhalori tse ngata, empa hobane re eme sebakeng kapa bonyane re sa tlōle. le Fitness Federation e San Diego. Ka mantsoe a mang, ho fokotsa ho feta, ho senyeha ho fokolang. (U ikemiselitse ho sebelisa mesifa eo? Leka boiteko bona ba 'mele o felletseng ba kettlebell bo u fetolelang ntlo ea motlakase.)

Tlhahlobo bakeng sa