Kettlebell Home Workouts

Vula amandla akho aphelele ngesixazululo sokufaneleka esiphelele esidizayinelwe labo abafuna ukujima okusebenzayo kwasekhaya. Lolu hlelo lokusebenza lunikeza indlela eguquguqukayo yokuqeqeshwa kwe-kettlebell, ukuhlanganisa izivivinyo zokwakha amandla nezikhawu ze-Tabata ezinamandla kakhulu ukuze ukwandise imiphumela yakho. Kungakhathaliseki ukuthi ungumuntu osaqalayo noma umsubathi onolwazi, izinhlelo eziklanywe ngokucophelela zibhekana nawo wonke amazinga, ziqinisekisa ukuthi ungakwazi ukufeza imigomo yakho yokufaneleka kusukela ekunethezekeni kwekhaya lakho.

Uhlelo lokusebenza lufaka ishejuli yokuqeqeshwa ehlelwe kahle ehlanganisa ukuhlukahluka kokuzivocavoca kwe-kettlebell okuhambisana nezinjongo zokufaneleka ezahlukene. Ukusuka ekushiseni amafutha kanye nokuncipha kwesisindo kuye ekwakheni amandla kanye nokwanda kwesisindo somzimba, ukujima kuklanyelwe ukukubekela inselele futhi kukubandakanye. Iseshini ngayinye ihlanganisa izimiso zokuqeqeshwa kwe-Tabata, eyaziwa ngempumelelo yayo ekuthuthukiseni ukuqina kwenhliziyo nemithambo yegazi kanye nokuthuthukisa ukukhuthazela kukonke.

Ngohlelo lwezinsuku ezingama-30, uzoqala uhambo olukhula kancane kancane ukuze ucindezele imikhawulo yakho futhi wenze imiphumela yakho ibe ngcono. Uhlelo lokusebenza luhlinzeka ngohlelo olucacile nolufinyelelekayo oluchaza izivivinyo zansuku zonke nezikhathi zokuphumula, okwenza kube lula ukuhlala usendleleni futhi ugqugquzelekile. Noma ngabe uhlose ukunciphisa amakhilogremu, ukuthuthukisa i-cardio yakho, noma ukuthuthukisa umzimba oqinile, izinhlobonhlobo zokujima zizokusiza ufinyelele imigomo yakho ngempumelelo.

Idizayinelwe abesilisa nabesifazane, uhlelo lokusebenza luqinisekisa ukuthi wonke umuntu angathola ukujima okufanelekile kungakhathaliseki izinga labo lokufaneleka. Kwabaqalayo, kukhona izivivinyo eziyisisekelo ezigxile kumasu afanele kanye nokuqhubeka kancane kancane. Kulabo abanolwazi olunzulu, kunezinqubo ezithuthukile ezinikeza inselele enkulu kanye nethuba lokuqhubeka nokuthuthukisa amandla akho nokukhuthazela.

Ukuvumelana nezimo kohlelo kukuvumela ukuthi uhlanganise lokhu kujima ohlelweni lwakho olukhona ngaphandle komthungo. Ukujima ngakunye kuhlelwe ngokucophelela ukuze kungene ohlelweni lwakho lwansuku zonke, kunikeze indlela ehlelekile yokufaneleka ngaphandle kokudinga ubulungu bejimu noma okokusebenza okubanzi. Ukugxila ekuzilolongeni kwe-kettlebell kuqinisekisa ukuthi uthola ukuvivinya umzimba okuphelele, okuqondise amaqembu emisipha eminingi futhi unikeza indlela elinganiselayo yokufaneleka.

Ihlanganisa izikhawu zokuqina okuphezulu nokunyakaza kwe-kettlebell, uhlelo lokusebenza lukhulisa ukushiswa kwamakhalori futhi luthuthukise izinga lakho lokugaya. Le nhlanganisela ayisizi nje kuphela ekuzuzeni isisindo ngokushesha kodwa futhi nasekuthuthukiseni imisipha ethambile. Isixhumi esibonakalayo esisebenzisanayo nesisebenziseka kalula senza kube lula ukulandela, ukulandelela ukuqhubeka kwakho, futhi ulungise ukuqeqeshwa kwakho njengoba kudingeka.

Sekukonke, lolu hlelo lokusebenza luhlinzeka ngesixazululo esiphelele nesisebenzayo kunoma ubani ofuna ukuthuthukisa ukuqina kwakhe ngokuqeqeshwa kwe-kettlebell kanye nokuzivocavoca kwe-Tabata. Ngezinhlelo zayo ezicacile, izinqubo ezihlukahlukene, nokugxila kukho kokubili amandla ne-cardio, ungakwazi ukusebenzela ngokuzethemba ukuze ube nempilo enhle, enamandla, futhi ekufanele. Yamukela inselele futhi uqale ukuguqula uhambo lwakho lokufaneleka namuhla.