Shape Studio: Kettlebell Circuit Workout ho Felisa Bophelo ba Hao ba Thobalano

Litaba

• Kettlebell Potoloho ea 1: Matla
• Tobetsa 'Mele oa Sefubeng
• Half-Kneeling Tobella-to-Ema
• Leoto le le leng la Deadlift Row
• Kettlebell Circuit 2: Conditioning
• Hloekileng ho Goblet Squat
• Lateral Lunge ho Balance
• Single-Arm Kettlebell Push-Up
• Tlhahlobo bakeng sa

Khopolo ea hore ho sebetsa ho ka matlafatsa bophelo ba hau ba 'mele le kelellong hase ntho e ncha, empa lipatlisiso tsa morao-rao li bontša hore ho fumana mofufutso ho ka boela ha etsa hore u batle ho theohela khoebong.

Cindy Meston, Ph.D., moprofesa oa thuto ea kelello Univesithing ea Texas e Austin o re: "Ho ikoetlisa ho ka bapala karolo e kholo ho ntlafatsa ponahalo ea 'mele ea basali le boitšepo, e leng ho amang boits'epo le takatso ea basali ea thobalano." "E ka boela ea eketsa ts'ebetso ea tsamaiso ea methapo e nang le kutloelo-bohloko, e ntseng e tsoela pele nakong ea ho loana kapa ho fofa. 'Me re tseba ho tsoa lithutong tse ngata laboratoring ea ka hore ts'ebetso ena e thusa ho tsosoa ke thobalano ho basali. ” Lipatlisiso tsa Meston li bontšitse hore basali ba ileng ba matha metsotso e 20 ka lebelo le itekanetseng ba ile ba ba le matla a tsosang takatso ka mor'a ho ikoetlisa. (Sena e bile 'nete le ho ba nkileng lithibela-mafu, tse hatellang tsamaiso ea methapo e nang le kutloelo-bohloko.)

E 'ngoe ea lihormone tse ka sehloohong tse thusang' mele oa hao ho betla mesifa — e leng testosterone — le eona e tsamaisa takatso. "Ho na le bopaki bo ke keng ba hanyetsoa ba hore testosterone e ntlafatsa libido ho basali, 'me boikoetliso bo matla bo eketsa maemo a testosterone ka nakoana," ho bolela Robert LeFavi, Ph.D., setsebi sa saense sa bophelo bo botle le moeta-pele oa Univesithi ea South Carolina Beaufort. Phuputso e entsoeng Univesithing ea Naha ea Kennesaw e Georgia e bontšitse pherekano e joalo ho basali kamora linako tsa CrossFit, 'me matla ke senotlolo. "Lintlha li bonahala li le ka lehlakoreng la HIIT kapa ho phahamisa meroalo bonyane liperesente tse 85 tsa matla a hau a phahameng," ho bolela LeFavi. (Ho eketseha ha thobalano ha se feela molemo oa ho phahamisa litšepe.)

Haeba o batla boikoetliso bo u fang matla ka litsela tse ngata ho feta e le 'ngoe, nka kettlebell ea lik'hilograma tse 12 (kapa dumbbell ea boima ba lik'hilograma tse 20 ho isa ho 25) bakeng sa potoloho ena ea kettlebell e matla haholo Sebopeho Setho sa Brain Trust Alex Silver-Fagan, Morupeli oa Nike Master, tichere ea yoga le morupeli oa kettlebell ea StrongFirst. Silver-Fagen o re: "Mehato ena e otla 'mele oohle, e sebetsa motheong ho pota, mme e theha motheo oa mamello ea pelo," ho bolela Silver-Fagen. "Ho boetse ho na le ho hong ho monate ka ho sebelisa kettlebell le ho theha matla ka 'mele oa hau." Ho etsa hore mofufutso o be mouoane le ho feta, sebetsa ka thata le molekane. (E, ho na le melemo ea bophelo bo botle eo u ka e fumanang ka ho e sebelisa ka mor'a ho ikoetlisa.)

Kamoo e sebetsang kateng: Ho na le lipotoloho tse peli tsa kettlebell, e 'ngoe e shebaneng le matla le e' ngoe ntle le ho tsepamisa maikutlo ho boemo ba maemo. Tsamaea ka 'ngoe bakeng sa palo ea reps e bontšitsoeng. Pheta potoloho ea kettlebell ea pele makhetlo a mararo pele u fetela ho potoloho e latelang. Potoloho ea bobeli ea kettlebell ke metsotso e 10 ea AMRAP (mekoloko e mengata kamoo ho ka khonehang) ho ikoetlisa ka lere. U tla qala ka ho etsa karabelo e le 1 mohato ka mong. Ha o qetile ka potoloho, qala morao qalong, empa etsa makhetlo a mabeli mohato ka mong. Pheta, o eketsa palo ea rep rep ka 1 nako le nako. Ema ka metsotso e 10, ho sa tsotelehe hore na u entse li-reps tse kae. (E amanang le sena: Kettlebell Workout Sculpts Serious * Muscle)

Seo u tla se hloka: Kettlebell e le 'ngoe ea lik'hilograma tse 12 kapa dumbbell ea lik'hilograma tse 20 ho isa ho tse 25

Kettlebell Potoloho ea 1: Matla

Tobetsa 'Mele oa Sefubeng

A. Robala o shebile fatše le maoto a atolositsoeng. Tšoara kettlebell matsohong ka bobeli ka kotloloho kaholimo ho sefuba. Phahamisa mahetla fatše, o kenya abs le ho hulela likhopo tse tlase tlase.

B. Atolosa maoto, u a phahamisetse lehlakoreng la 45-degree ho tloha fatše, 'me u a tšoare ka ho toba.

C. Tobetsa kettlebell ho ea siling.

D. Theola kettlebell butle ho ea sefubeng hore e khutlele ho qala, e tšoere boemo ba 'mele o se nang mokoti nakong eohle ea motsamao.

Etsa makhetlo a 10 ho isa ho a 12.

Fokotsa: Ho e-na le ho otlolla maoto, qala ka maoto ka lehlakoreng le leng la marulelo, ka mangole a khumame ka lehlakoreng la 90-degree. Ha u ntse u hatella kettlebell ho ea siling, phahamisa leoto le letona ka ntle, u raha serethe, ho theola lisenthimithara ho tloha fatše. Theola kettlebell butle ho ea sefubeng 'me u hule leoto le letona sebakeng sa letlapa ho khutlela ho qala. Etsa makhetlo a 10 ho isa ho a 12, maoto a fapanyetsana.

(Mmoho le litšitšili tse shoeleng, leka boikoetliso bona bo bolaeang ho tiisa mantlha a hau.)

Half-Kneeling Tobella-to-Ema

A. Ema maoto a arohane ka bophara ba noka 'me u tšoare kettlebell ka letsohong le letona. Phahamisa letsoho ho fihlela sternum kahoo kettlebell e phomotse ka pele ea letsoho le letona ka pele. Boloka letsoho le otlolohile 'me setsoe se kentsoe ka lehlakoreng le letona.

B. Mohato oa leoto le letšehali morao le lengole le ka tlase le letšehali fatše. Mangole a ka letsohong le letona a lokela ho theha sekhutlo sa likhato tse 90.

C. Tobetsa kettlebell ka holim'a hlooho, u tlise bicep haufi le tsebe. Theola kettlebell butle-butle ho ea sebakeng se ka pele sa rack.

D. Tobetsa leotong le letona ebe u nyoloha ho ema. Khutlisetsa morao ka leoto le letšehali ho qala karolo e latelang.

Etsa makhetlo a 6 ho isa ho a 8 ka leoto.

Leoto le le leng la Deadlift Row

A. Ema le maoto a bophara ba letheka. Tšoara kettlebell ka letsohong le letšehali ebe u sututsa boima ho leoto le letona.

B. Eketsa leoto le letšehali morao butle-butle, u phunyeletse ka serethe se letšehali ho fihlela leoto le letšehali le atolosoa ka botlalo, le bapisa fatše. Ka nako e tšoanang theola kettlebell tlase ho le letona shin.

C. Ha u tšoere boemo bona, rola kettlebell holimo ho ea tlaase likhopo, u boloke bicep haufi le lehlakore 'me u nyolle setsoe holimo holim'a siling.

D. Theola kettlebell ho ea morao, theola leoto le letšehali fatše, 'me u eme butle ho khutla ho qala.

Etsa makhetlo a 6 ho isa ho a 8 ka lehlakoreng le leng.

(Rata mela? Leka mehato ena e matlafatsang morao ho tsoa ho setsebi sa boikoetliso Hannah Davis.)

Kettlebell Circuit 2: Conditioning

Hloekileng ho Goblet Squat

A. Ema ka maoto mahetla a arohane, menoana e bontšitsoe hanyane. Beha kettlebell pakeng tsa li-arches tsa maoto.

B. Sutumelletsa letheka morao, u khumame ka mangole, 'me u nanabele kettlebell. Hula mahetla morao le tlase ho theha mokokotlo o bataletseng le ho tiisa glutes.

C. Tšoara mohele oa kettlebell ka matsoho ka bobeli, letheka le bulehileng, le mahetla a hlohlona, ​​ho hula kettlebell ho ea sefubeng ebe o phahamisa litsoeng ho e hloekisa ho fihlela e le boemong ba squat squat.

D. Lahlela ka har'a squat, o sutumetsa letheka morao le mangole pele. Ema 'me u fetole motsamao ho theolela kettlebell fatše ho khutlela ho qala.

Lateral Lunge ho Balance

A. Ema le maoto a bophara ba letheka. Tšoara kettlebell ka pel'a sternum, letsoho le le leng ka lehlakoreng le leng la letsoho.

B. Tsamaea ka leoto le letona ho ea lehlakoreng le letona, sutumetsa letheka, 'me u kobe leoto le letona ka lekarecheng kahoo leoto le letšehali le otlolohile (empa le sa notleloa). Boloka menoana e shebile pele le maoto a bapile.

C. Tlosa leoto le letona ho ema u leka-lekanya ka ho le letšehali, u tlisa lengole le letona sefubeng. Khefutsa motsotsoana boemong bona.

D. Tsamaea ka leoto le letona ho le letšehali ho khutlela ho qala, ebe ka lehlakoreng le letšehali.

(BTW, matšoafo a lateral a ka etsa mehlolo bakeng sa glutes ea hau.)

Single-Arm Kettlebell Push-Up

A. Beha kettlebell ka lehlakoreng la eona 'me u qale ka lepolanka ka maoto a pharaletse hanyane ho feta bophara ba letheka. Beha letsoho le letona holim'a kettlebell le letsoho le letšehali fatše. Etsa bonnete ba hore matsoho a ka tlasa mahetla ka kotloloho.

B. Sututsa litsoe ka ntle e le hore matsoho a etse sekhutlo sa 45-degree ho 'mele. Fokotsa 'mele butle,' me u eme lisenthimithara tse 3 ka holim'a fuluru, u ntse u boloka mantlha a tšoarehile. Etsa bonnete ba hore 'mele o etsa mola o otlolohileng ho tloha hloohong ho ea menoaneng.

C. Phunya fatše ho khutlela ho qala.

D. Tsamaea matsoho ho ea ka letsohong le letona kahoo letsoho le letšehali le holim'a kettlebell, ebe u pheta ka lehlakoreng le letšehali.

Fokotsa:Sebakeng sa ho qala ka lepolanka, qala maemong a lepolanka a fetotsoeng ka mangole a behiloeng sephara hanyane ho feta bophara ba letheka fatše.

(Haeba u ntse u thatafalloa ke ho kokota, sebetsa ka litsela tsena tse 'nè.)

Tlhahlobo bakeng sa