Master Motsamao Ena: Kettlebell Windmill

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Na u se u tseba The Turkish Get-Up (lintlha tsa ho e leka, le uena!)? Bakeng sa phephetso ea #MasterThisMove ea beke ena, re otla li-kettle hape. Hobane'ng? Bakeng sa e 'ngoe, sheba hore na Ke Hobane'ng ha Kettlebells e le Morena Bakeng sa ho Chesa Likhalori. Hape, motsamao ona oa kettlebell, The Kettlebell Windmill, oa tšosa, empa re fumane hore ehlile ke ona monate-ebile e phephetsa hoo e ka u kenyang "sebakeng," joalo ka ha u leka ho tseba mokhoa oa ho tantša ka bolotsana.

Kettlebell Windmill ke motsamao o akaretsang oa 'mele o sebetsang hantle haholo-holo li-oblique tsa hau, hobane o etsa cinching thekeng ha o ntse o tsamaea, ho bolela mokoetlisi oa batho ba New York City Nick Rodocoy. U tla boela u otle maoto (haholo-holo li-hamstrings tseo!), Glutes, letheka, mahetla le li-triceps.

Ho na le mefuta e meraro e fapaneng ea Kettlebell Windmill: The High Windmill, The Low Windmill le High Low Windmill - e thata ho feta tse tharo. Re tlil'o u bonts'a mokhoa oa ho ipabola tsena tse tharo. Empa, "Qala ka moea o fokang moea o tlase ebe o tsoela pele ho ea holimo ebe o theohela tlase," ho bolela Rodocoy. 'Me kaha sena ke ts'ebetso e thata ka likarolo tse ngata tse tsamaeang, qala ka ho sebelisa boima ba' mele oa hao feela 'me u tiise hore u ikutloa u phutholohile ha u ntse u tsamaea pele u nka kettlebell.

Kamehla ho bohlale ho etsa boikoetliso bo matla pele u ikoetlisa, empa ho bohlokoa haholo pele u tsamaea. (Bala The Warmup Molemo ka ho Fetisisa Bakeng sa Mofuta ofe kapa ofe oa Boikoetliso.) "Ke habohlokoa ho otlolla letheka le ho itloaetsa ho tsamaea ka har'a mokokotlo oa mokokotlo kaha sena ke ts'ebetso e rarahaneng haholo 'me e hloka mefuta e mengata ea ho sisinyeha," ho bolela Rodocoy. Leka moea o ka lehlakoreng o nang le lengole le tšehelitsoeng holim'a rolara ea foam (letsoho la hau le tla fiela holimo le holim'a hlooho ea hau). "E tla thusa ho hlophisa mokokotlo oa bohareng ha o ntse o tsitsisa mokokotlo o ka tlase le ho otlolla le ho bula sefuba le mahetla," ho bolela Rodocoy. Senotlolo se lekanang ke ho otlolla kapa ho otlolla li-hamstrings le glutes.

MOTS'OAOA MONATE

A Beha kettlebell fatše hanyenyane ka pel'a hao pakeng tsa maoto a hau. Ema ka maoto a pharaletse hanyane ho feta letheka, menoana ea leqele e ile ea hlaha 'me menoana ea letsoho le letona ea tjekela ka ho le letona, mangole a kobehile hanyane.

B Atolosetsa letsoho le letona siling, u boloke letsoho le otlolohile.

C Kenya letsoho 'me u fihle letsoho le letšehali ho ea kahare ho serope sa leqele, u shebile ka letsohong le letona.

D Haele lethekeng, 'mele o theohetseng le lengole le letšehali ha letsoho le letšehali le thella ho tšoara mofeng oa kettlebell, le otlolle letsoho le letona moleng holim'a lehetla.

E Tobetsa morao, o ts'oere tšepe ka sefahleho se shebileng kantle, ho khutlela ho emeng. Pheta.

LIEKETSENG MOHOLO-HOLO

A Ema ka maoto a sephara hanyenyane ho feta letheka, menoana ea letsoho le letšehali e ile ea fetoha 'me menoana ea letsoho le letona e ea ka ho le letona, mangole a kobehile hanyenyane.

B Otlolla letsoho le letona, u tšoere tšepe ka mofeng ka boima bo ka morao ho letsoho la hao, ho ea siling.

C Kenya letsoho 'me u fihle letsoho le letšehali ho ea kahare ho serope sa leqele, u shebile ka letsohong le letona.

D Hinga lethekeng, 'mele o theolelang le ho koba lengole le letšehali ho thetsa fatše ka ntlha ea letsoho le letšehali, ho otlolla letsoho le letona moleng holim'a lehetla.

E Tobetsa morao ho khutlela ho ho ema le ho pheta.

Haeba u utloa eka u kokotetse lintho tse peli tse kaholimo, li behe hammoho-li tšoere kettlebell letsohong le leng le le leng-bakeng sa sculpter e sebetsang le ho feta.

Holimo-limo MOHOLO

A Beha kettlebell fatše hanyenyane ka pel'a hao pakeng tsa maoto a hau. Ema ka maoto a sephara hanyenyane ho feta letheka, menoana ea letsoho le letšehali e ile ea fetoha 'me menoana ea letsoho le letona e ea ka ho le letona, mangole a kobehile hanyenyane. Tšoara kettlebell e 'ngoe ea boima bo lekanang letsohong la hao le letona, ka boima ba tšepe e kamora letsoho.

B Atolosetsa letsoho le letona siling, u boloke letsoho le otlolohile.

C Kenya letsoho 'me u fihle letsoho le letšehali ho ea kahare ho serope sa leqele, u shebile ka letsohong le letona.

D Hinge thekeng, o theola mmele le ho koba lengole le letšehali ha letsoho le letšehali le thella ho ts'oara kettlebell, le otlolla letsoho le letona moleng oa lehetla.

E Tobetsa morao, o ts'oere tšepe ka sefahleho se shebileng kantle, ho khutlela ho emeng. Pheta.

Leka ho etsa lihlopha tse 3-4 tsa likhahla tse 3-5 tsa phapang efe kapa efe ka lehlakoreng le leng hang kapa habeli ka beke. Ho rata kettlebell? Kenya ena Workout ea Kettlebell e Tukang Mafura a Metsotso e 20 kemisong ea hau ea beke le ena. Re tsebise hore na ke mehato efe eo u batlang ho e tseba hantle ka ho tšoaea @SHAPE_Magazine le ho sebelisa hashtag #MasterThisMove.

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