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 lorge-ka ayaa ii noqday dookhayga koowaad ee jimicsiga jirka oo dhan (oo ay ku jiraan qaar badan oo ka mid ah tallaabooyinka soo socda) ee jikada.
Laakiin uma baahnid inaad rumaysato erayadayda, sida cajiibka leh ee kettlebell uu yahay. Kelsey Wells waa tababare shahaado haysta iyo abuuraha barnaamijka PWR At Home ee barnaamijka SWEAT, waana uu i taageeraa.
"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 ka qeybqaato, maxaa yeelay waxaa jira jimicsiyo badan oo kettlebell ah oo bartilmaameedsanaya kooxo muruqyo waaweyn oo badan."
Kor u qaadida gambaleelka kettle-ga oo 30 rodol ah ma aha wax jidhkaygu samayn karo. Waxaa muhiim ah in tan la tixgeliyo marka la iibsanayo dawanno. Wells wuxuu leeyahay habka ugu wanaagsan ee loo doorto culeys waa in la helo miisaan aad u culus oo kaa dhigi kara inaad dareento caqabad laakiin raaxo kugu filan oo aad sameyn karto 10 ku celcelin 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.
Jadwalkani wuxuu ka kooban yahay saddex wareeg oo tababar iyo heer sare ah. 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. Buuxi saddex wareeg kahor intaadan gelin kooxda weyn. Kadib dhammaystirka laab kasta, dib ugu noqo gadaal 30 ilbidhiqsi si aad u dhammaystirto tababarka kooxda weyn. Samee saddex wareeg.
Tallaabada 1: Ku qabo kettlebell gacantaada midig oo gacanta bidix saar miskahaaga, cagahaaguna ballaadhkoodu sinta yahay. Kani waa booskaaga bilowga.
Tallaabada 2: Toos u eeg, miskahaaga iyo jilbahaaga isku mar isku laabo, hubso in jilbahaagu la jaan qaadayaan farahaaga. Sii wad inaad foorarsato jilbahaaga ilaa bawdadaadu la siman yihiin dabaqa. Hubi in dhabarkaagu uu yahay xagasha 45 ilaa 90 darajo ee miskahaaga.
Tallaabada 3: Cidhibahaaga riix, lugahaaga kala bixi, oo ku noqo meel 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 intaadan u isticmaalin gacanta kale jimicsiga.
Tallaabada 1: Ku qabo kettlebell labada gacmood oo si toos ah u dhig laabtaada horteeda, lugahaaga dhulka, masaafo waxyar ka weyn ballaca garbahaaga. Kani waa booskaaga bilowga.
Tallaabada 2: Toos u eeg, miskahaaga iyo jilbahaaga isku mar isku laabo, hubso in jilbahaagu u tilmaamayaan suulashaada. Sii wad inaad foorarsato jilbahaaga 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 labada gacmood (calaacalaha oo ku soo jeeda jirkaaga) oo dhig lugahaaga hortooda, cagahaaga dhulka, waxoogaa ka weyn ballaca garbahaaga. Garabyada garbaha hoos iyo gadaal u jiid, xoogaa laabta u riix. Kani waa booskaaga bilowga.
Tallaabada 2: Ka soo laabo miskaha oo kettlebell -gu hoos ha u dhaafo dhererka bowdada iyo badh kubka, hubso inaad xabadkaaga kor u dhigto oo madaxu waa fidinta laf -dhabarka. Waa inaad dareentaa xiisad xagga muruqyada (dhabarka lugaha).
Tallaabada 3: Markaad gaarto nus kabkaaga ah, isticmaal ciribtaada, isticmaal gluteus maximus iyo muruqyada, jilbahaaga iyo miskahaaga kala bixi, kuna soo celi meeshii aad ka bilaabi lahayd. Hubi in kettlebell uu taabto lugahaaga. Samee 15 jeer.
Tallaabada 1: Ku qabo kettlebell gacantaada bidix oo cagahaaga u dhig ballaadh garabka dhulka. Gacantaada midig dhegtaada gadaal geli. Kani waa booskaaga bilowga.
Tallaabada 2: Neefta. Fidinta muruqyada midigta midig, hoos u dhig kettlebell lugta bidix, oo feeraha u jiid dhinaca misigta bidix.
Tallaabada saddexaad: neefsashada. Qandaraaska muruqaaga midabka leh ee midig, toosi jirkaaga, kuna noqo booska bilowga. Samee 10 jeer ka hor intaadan dhaqdhaqaaq samayn 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: Lugahaaga si tartiib ah hoos ugu dhig oo ku soo celi meeshii aad ka bilaabi lahayd, laakiin cagahaaga dhulka ha u dhigin. Samee 15 jeer.
Waqtiga dhejinta: Aug-03-2021