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 nne hamorao, kettlebell ea lorge e fetohile khetho ea ka ea pele bakeng sa boikoetliso ba mmele o felletseng (ho kenyeletsoa le tse ngata tsa liketso tse latelang) ka kichineng.
Empa ha ua tlameha ho lumela mantsoe a ka, kettlebell e makatsa hakakang. Kelsey Wells ke mokoetlisi le moqapi ea netefalitsoeng oa lenaneo la PWR At Home bakeng sa sesebelisoa sa SWEAT, mme oa ntšehetsa.
"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 boitlhakiso bo bongata ba kettlebell bo shebileng lihlopha tse kholo tsa mesifa."
Ho phahamisa tšepe ea kettle 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 boima ho o etsa hore o utloe o le thata empa o phutholohile hoo o ka phetang 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 na le lipotoloho tse tharo tsa boikoetliso le superset. 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. Tlatsa mekotla e meraro pele u kena sehlopheng se seholo. 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 letsohong la hau le letona ebe u beha letsoho la hau le letšehali thekeng, maoto a hao a le bophara ba letheka. 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.
Hata 3: Sutumelletsa lirethe, otlolla maoto, 'me u khutlele sebakeng se emeng. 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 bakeng sa boikoetliso.
Mohato oa 1: Tšoara kettlebell ka matsoho ka bobeli ebe u e beha ka kotloloho pela sefuba sa hao, maoto a hau a le fatše, sebaka se seholo hanyane hofeta 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 letsoho la hao ka matsoho ka bobeli (liatla li shebile 'mele oa hau) ebe u li beha ka pel'a maoto, maoto a hau a le fatše, a le kholo 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 bobeli: Koba feela ho tloha thekeng 'me kettlebell e theohe ho theosa le bolelele ba serope le halofo ea namane, ho etsa bonnete ba hore sefuba sa hao se selelele' me hlooho ke katoloso ea mokokotlo. U lokela ho utloa tsitsipano mahetleng (morao maotong).
Hata 3: Ha u fihla halofo ea namane ea hau, sebelisa lirethe tsa hau, sebelisa gluteus maximus le hamstrings, otlolla mangole le letheka, 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 letsohong 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. Eketsa mesifa ea oblique e nepahetseng, theola kettlebell ho ea leoto le letšehali, 'me u hule likhopo ho ea lethekeng le letšehali.
Mohato oa boraro: exhale. Etsa konteraka mesifa ea hau e nepahetseng ea oblique, otlolla 'mele oa hau,' me u khutlele sebakeng sa pele. E etse makhetlo a 10 pele o etsa motsamao ka lehlakoreng 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.
Mohato oa 3: Theola maoto a hau butle ebe u khutlela sebakeng sa ho qala, empa u se ke oa theola maoto fatše. E etse makhetlo a 15.
Nako ea poso: Aug-03-2021