Toddobaadkii koowaad ee go'doominta, waxaan ku iibsaday kettlebell 30-rodol ah $ 50. Waxaan moodayay inay i joojin doonto ilaa jimicsiga mar labaad la furo. Laakiin afar bilood ka dib, kettlebell-ka lerge-ka ayaa noqday dookhayga koowaad ee layliyo jirka oo dhan (oo ay ku jiraan qaar badan oo ka mid ah layliyada soo socda) ee jikada.
Laakiin uma baahnid inaad rumaysato erayadayda, sida cajiibka leh ee kettlebell uu yahay.
"Waxaa jira siyaabo badan oo kala duwan oo loo qabto kettlebell, oo kuu oggolaanaya inaad isticmaasho gabal qalab si aad u beegsato muruqyada kala duwan siyaabo kala duwan," ayuu yiri Wells. "Kettlebells sidoo kale waa hab wax ku ool ah oo lagu kaalmeeyo jirka oo dhan inuu kaqeybqaato, maxaa yeelay waxaa jira layliyo badan oo kettlebell ah oo bartilmaameedsanaya kooxo muruqyo waaweyn oo badan."
Kor u qaadista kettlebell 30 rodol ah madaxayga ma aha wax jidhkaygu samayn karo. Waxaa muhiim ah in tan la tixgeliyo marka la iibsanayo dawanno. Wells wuxuu leeyahay habka ugu fiican ee loo doorto culeys waa in la helo miisaan kugu adag oo kugu filan laakiin raaxo kugu filan si aad ugu celceliso 10 jeer adigoon lumin booskaaga. Waxaad mar walba ku dari kartaa miisaan aad u culus habkaaga, laakiin marka hore inaad aad u cuslaato waxay sababi kartaa dhaawac.
Jadwalkan waxaa ka mid ah saddex wareeg oo tababar ah iyo hal koox -kooxeed. Wareegyada, u samee falalka gadaal-gadaal ee wakiilada la duubay. Ka dib markaad dhammeysato dhammaan saddexda jimicsi, naso 30 ilbidhiqsi, ka dibna mar kale ku celi wareegga. Kadib markaad dhammaystirto saddex wareeg, gal kooxda weyn. Kadib dhammaystirka laab kasta, dib ugu noqo gadaal 30 ilbidhiqsi si aad u dhammaystirto tababarka kooxda weyn. Samee saddex wareeg.
Tallaabada 1: Gacantaada midig ku qabo kettlebell, gacanta bidix saar miskahaaga, cagahaagana kala fogee ballaarka misigta. Kani waa booskaaga bilowga.
Tallaabada 2: Toos u eeg, miskahaaga iyo jilbahaaga isku mar isku laabo, hubso in jilbahaagu la jaan qaadayaan suulashaada. Sii wad inaad foorarsato jilbahaaga ilaa bawdadaadu la siman yihiin dabaqa. Hubi in dhabarkaagu uu yahay xagasha 45 ilaa 90 darajo ee miskahaaga.
Tallaabada saddexaad: Isticmaal cadaadiska ciribta, lugahaaga kala bixi, oo soo celi taagnaantaada taagan. Isla mar ahaantaana, madaxa madaxa ku dheji kettlebell si gacmahaagu u barbar socdaan dhegahaaga.
Tallaabada 4: Hoos u dhig kettlebell oo ku noqo booska bilowga. Samee 10 reps ka hor inta aadan u isticmaalin gacanta kale jimicsiga.
Tallaabada 1: Ku qabo kettlebell labada gacmood oo si toos ah u dhig xabadkaaga hortiisa, lugahaaga dhulka, waxoogaa ka weyn ballaca garbahaaga. Kani waa booskaaga bilowga.
Tallaabada 2: Toos u eeg, miskahaaga iyo jilbahaaga isku mar isku laabo, hubi in jilbahaagu u tilmaamayaan suulashaada. Sii wad inaad jilbahaaga foorarsato ilaa bawdadaadu la siman yihiin sagxadda, hubi in dhabarku u yahay xagal 45 ilaa 90 darajo miskahaaga ah.
Tallaabada 3: Cadaadis saar cidhibta, jilibkana fidin, oo ku noqo booska bilowga. Samee 15 jeer.
Tallaabada 1: Gacantaada ku qabo kettlebell (calaacalaha jirkaaga hortiisa), dhig lugahaaga hortiisa, oo cagaha dhulka ku taabso, waxoogaa ka weyn ballaca garbahaaga. Garaacyada garbaha hoos iyo gadaal u jiid, oo xoogaa laabta u riix. Kani waa booskaaga bilowga.
Tallaabada 2: Ka soo laabo miskaha oo kettlebell -gu hoos ha u soo dego badh bowdyaha iyo weylaha, hubso inaad laabta kor u qaaddo madaxana fidinta lafdhabarta. Waa inaad dareentaa xiisadda murqaha (dhabarka lugaha).
Tallaabada 3: Markaad gaarto kalabka dibiga, isticmaal ciribtaada, gluteus maximus iyo muruqyada, jilbahaaga iyo badhidaada fidi, oo ku noqo meesha bilowga ah. Hubi in kettlebell uu taabto lugahaaga. Samee 15 jeer.
Tallaabada 1: Gacanta bidix ku qabo kettlebell oo cagahaaga u kala saar ballaarka garabka dhulka. Gacantaada midig dhig dhegtaada gadaasheeda. Kani waa booskaaga bilowga.
Tallaabada 2: Neefta. U kala bixi muruqyada midigta midig, hoos u dhig kettlebell lugta bidix, oo feeraha u jiid dhinaca misigta bidix.
Tallaabada saddexaad: neefsashada. Qandaraas muruqa ah ee midig leexsan, toosi jirridda, oo ku noqo booska bilowga. Samee 10 jeer, ka dibna samee dhinaca ka soo horjeeda.
Tallaabada 1: Dhabarka u seexo sariirta yoga. Adigoo jiidaya badhanka caloosha xagga lafdhabarta, kala bixi lugaha oo jimicsiga muruqyada caloosha. Kani waa booskaaga bilowga.
Tallaabada 2: Markaad lugahaaga toosinayso, si tartiib ah lugahaaga kor ugu qaad ilaa xagal 90-digrii ah laga sameeyo miskaha.
Tallaabada 3: Si tartiib ah lugahaaga hoos ugu dhig oo ku soo celi meeshii aad ka bilaabi lahayd, laakiin cagahaaga dhulka ha u dhigin. Samee 15 jeer.
Waqtiga dhejinta: Aug-11-2021