Bekeng ea pele ea ho itšehla thajana, ke ile ka reka kettlebell ea liponto tse 30 ka $ 50. Ke ne ke nahana hore e tla nkemisa ho fihlela boikoetliso bo buloa hape. Empa likhoeli tse 'ne hamorao, lerge kettlebell e fetohile khetho ea ka ea pele bakeng sa boikoetliso ba mmele o felletseng (ho kenyeletsoa le tse ngata tsa tse latelang) ka kichineng.
Empa ha ua tlameha ho lumela mantsoe a ka, kettlebell e makatsa hakakang.
"Ho na le mekhoa e mengata e fapaneng ea ho ts'oara kettlebell, e u lumellang ho sebelisa sekhechana sa lisebelisoa ho supa mesifa e fapaneng ka litsela tse fapaneng," ho boletse Wells. "Kettlebells hape ke tsela e atlehang ea ho thusa 'mele kaofela ho nka karolo, hobane ho na le mekhoa e mengata ea ho ikoetlisa ea kettlebell e shebileng lihlopha tse kholo tsa mesifa."
Ho phahamisa kettlebell ea liponto tse 30 ka holim'a hlooho ea ka hase ntho eo 'mele oa ka o ka e etsang. Ho bohlokoa ho ela sena hloko ha u reka litloloko. Wells o re tsela e molemohali ea ho khetha boima ba 'mele ke ho fumana boima bo u thatafallang ka ho lekana empa bo phutholohile ka ho lekana hore o ka pheta makhetlo a 10 ntle le ho lahleheloa ke boemo ba hau. U ka lula u eketsa boima bo boima ka tsela ea hau, empa ho ba boima haholo pele ho ka baka kotsi.
Tloaelo ena e kenyelletsa mekoloko e meraro ea ho ikoetlisa le sehlopha se le seng se seholo. Bakeng sa lipotoloho, etsa liketso tsa ho khutlela morao bakeng sa baemeli ba tlalehiloeng. Kamora ho qeta lithuto tsohle tse tharo, phomola metsotsoana e 30, ebe o pheta potoloho hape. Kamora ho qeta likhahla tse tharo, kenya sehlopha se phahameng. Kamora ho qeta lirope ka seng, phomola morao ka morao metsotsoana e 30 ho phethela tloaelo ea sehlopha se phahameng. Etsa lirope tse tharo.
Mohato oa 1: Tšoara kettlebell ka letsoho la hao le letona, beha letsoho la hau le letšehali thekeng, 'me maoto a hau a lule a arohane. Ena ke boemo ba hau ba ho qala.
Mohato oa 2: Sheba hantle pele, koba letheka le mangole ka nako e ts'oanang, ho etsa bonnete ba hore mangole a hau a tsamaellana le menoana ea hau ea maoto. Tsoela pele ho koba mangole ho fihlela lirope tsa hau li tšoana le fatše. Etsa bonnete ba hore mokokotlo oa hau o maemong a letheka la 45 ho isa ho 90 lethekeng.
Mohato oa boraro: Sebelisa khatello ea serethe, otlolla maoto, 'me u khutlise boemo ba hau ba ho ema. Ka nako e ts'oanang, tobetsa kettlebell hloohong ea hau hore matsoho a hau a tšoane le litsebe tsa hau.
Mohato oa 4: Beha kettlebell fatše 'me u khutlele sebakeng sa ho qala. Etsa makhetlo a 10 pele u sebelisa letsoho le leng ho ikoetlisa.
Mohato oa 1: Tšoara kettlebell ka matsoho ka bobeli ebe u e beha ka kotloloho pela sefuba sa hao, maoto a le fatše, a le maholo hanyane ho feta bophara ba mahetla a hao. Ena ke boemo ba hau ba ho qala.
Mohato oa 2: Sheba hantle pele, koba letheka le mangole ka nako e ts'oanang, ho etsa bonnete ba hore mangole a hau a supa menoaneng ea hau. Tsoela pele ho khumama ka mangole ho fihlela lirope tsa hau li ts'oana le fatše, u netefatse hore mokokotlo oa hau o mahareng a likhato tsa 45 ho isa ho 90 lethekeng la hao.
Mohato oa 3: Sebelisa khatello seretheng, lelefatsa lengole, ebe le khutlela sebakeng sa ho qala. E etse makhetlo a 15.
Mohato oa 1: Tšoara kettlebell ka matsoho a hau (liatla li shebile 'mele oa hau), li behe ka pele ho maoto,' me u thetse maoto fatše, a maholo hanyane ho feta bophara ba mahetla a hao. Hula mahetla fatše le morao, o sutumetsa sefuba hanyane. Ena ke boemo ba hau ba ho qala.
Mohato oa 2: Koba feela ho tloha thekeng 'me u lumelle kettlebell hore e theohe halofo ea lirope le manamane, ho etsa bonnete ba hore sefuba se phahame' me hlooho e le mokokotlo oa mokokotlo. U lokela ho utloa tsitsipano mahetleng (morao maotong).
Mohato oa 3: Ha u fihla halofo ea namane, sebelisa lirethe tsa hao, gluteus maximus le mesifa ea maoto, otlolla mangole le marako, ebe u khutlela sebakeng sa ho qala. Etsa bonnete ba hore kettlebell e kopane le maoto a hau. E etse makhetlo a 15.
Mohato oa 1: Tšoara kettlebell ka letsoho la hao le letšehali ebe u beha maoto a hao maotong a bophara ba mahetla fatše. Beha letsoho la hau le letona kamora tsebe. Ena ke boemo ba hau ba ho qala.
Mohato oa bobeli: Inhale. Otlolla mesifa e nepahetseng ea oblique, theola kettlebell ho ea leoto le letšehali, 'me u hule likhopo ho ea lethekeng le letšehali.
Mohato oa boraro: exhale. Konteraka mosifa oa oblique o nepahetseng, otlolla kutu, ebe o khutlela sebakeng sa ho qala. E etse makhetlo a 10, ebe u etsa lehlakore le leng.
Mohato oa 1: Thetsa ka mokokotlo holim'a moseme oa yoga. Ka ho hula konopo ea mpa ho ea mokokotlong, otlolla maoto le ho ikoetlisa mesifa ea mpa. Ena ke boemo ba hau ba ho qala.
Mohato oa 2: Ha u ntse u otlolla maoto, butle-butle phahamisetsa maoto holimo ho fihlela angle ea 90-degree e thehoa ka letheka.
Hata 3: Butle-butle theola maoto mme u khutlele sebakeng sa ho qala, empa u se ke oa theola maoto fatše. E etse makhetlo a 15.
Nako ea poso: Aug-11-2021