Yuav Siv Kettlebell li cas rau Flat Abs

Zoo Siab

• Kettlebell Cardio
• Built-In Ab Tightening
• Cov Nyiaj Tau Los Sib Tw Sib Tw
• Tshuaj xyuas rau

Txhawm rau saib nws, koj yuav tsis twv tias qhov yooj yim kettlebell yog qhov zoo li tus phab ej-ob qho tib si hlawv cov calories ntau dua thiab ab flattener hauv ib qho. Tab sis ua tsaug rau nws lub cev tshwj xeeb, nws tuaj yeem ua rau hlawv ntau dua thiab ruaj khov dua li lwm hom kev tawm tsam.

Kettlebell Cardio

Raug kettlebell txav yog calories guzzlers. Nqa cov snatch (nqa ib sab caj npab uas, los ntawm peb lub hlis-zaum zaum, koj txav lub kettlebell los ntawm hauv pem teb mus rau lub taub hau ncaj qha thaum koj sawv, tswb nrov nrov thiab dhau mus so saum koj lub xub pwg). Nws hlawv qee qhov 20 calories ib feeb thaum ua tiav ntawm ntau li ntau-reps-as-muaj peev xwm (AMRAP) pace-tib yam kub kub ntawm tus ceev ceev rau-feeb mais khiav, raws li American Council tsis ntev los no ntawm Kev Kawm Ua Haujlwm ntawm lub University of Wisconsin-La Crosse. (Cov kws tawm dag zog hauv txoj kev kawm tau ua 20 feeb ua haujlwm suav nrog 15-thib ob AMRAP sib nrug ntawm kettlebell snatches tom qab 15 vib nas this so.) "Nws yog tag nrho lub cev qoj ib ce," hais tias tus thawj coj John Porcari, Ph.D.

Los ntawm kev koom nrog tag nrho cov saw tom qab (nraub qaum, taub qab, pob qij txha, thiab menyuam mos) ntxiv rau lub hauv siab, lub xub pwg, thiab caj npab, kettlebell snatch thiab nws cov kev hloov pauv ua haujlwm ntau pawg leeg ntau dua li lwm hom HIIT, xws li caij tsheb kauj vab lossis khiav, uas siv feem ntau ob txhais ceg thiab glutes. Ua kom muaj zog ntau kettlebell sib nrug zoo li cov hauv kev kawm, thiab koj tseem yuav xa cov rog ntau ntxiv rau hauv koj lub cub tawg-calorie ntau dua yog tias koj ua cov reps tsis tu ncua. (Ua ntej koj sim ua dab tsi, xyuas kom tseeb tias koj siv lub kettlebell kom raug thiab tsis ua cov kettlebell ua yuam kev uas koj yuav ua thiab yuav kho lawv li cas.)

Built-In Ab Tightening

Viav vias lub kettlebell hu rau braced core thoob plaws thiab ntxiv qhov kev cog lus ntawm abs thiab glutes nyob rau sab saum toj ntawm lub viav vias. Qhov no pulse-zoo li plab contraction stiffens koj lub hauv paus thiab stabilizes tus txha caj qaum los pab tswj lub hnyav, dynamic zog. Nws tseem yog qhov uas cov poj niam tab tom nrhiav cinch thiab ntxiv dag zog rau lawv cov midsection tuaj yeem them nyiaj tiag tiag.

Ib txoj kev tshawb fawb tsis ntev los no tau luam tawm nyob rau hauv Phau ntawv Journal of Strength and Conditioning Research pom tias thaum cov neeg tawm dag zog nrawm nrawm lawv lub abs rau saum lub viav vias, lawv obliques tau cog lus ntau dua 100 feem pua ​​ntawm lawv qhov peev xwm tshaj plaws. Cov uas tsis ua qhov contraction? Lawv pom tsuas yog 20 feem pua ​​sab-abs kev koom tes. Porcari hais tias "Ntxiv qhov nrawm nrawm, ua rau lub plab tawg zoo li qhov no tso cai rau koj obliques koom nrog ntau tshaj qhov lawv ib txwm xav tau, vim tias txhua lub ooj ntawm koj cov leeg lub zog xav tau los nres cov kev tawm dag zog zoo li no," Porcari hais. "Thiab thaum koj cov leeg cog lus ntawm qhov feem pua ​​​​siab dua, koj yuav tau txais lub zog ntau dua sai dua." (Thiab KBs yog qhov zoo heev rau koj lub khau khiab ib yam nkaus; sim Emily Syke's Favorite Kettlebell Exercises for a Better Butt.)

Cov Nyiaj Tau Los Sib Tw Sib Tw

Tshaj li qhov viav vias, kettlebells 'hauv qab-hnyav qhov hnyav faib muaj ntxiv cov kev xaiv ua kom ruaj khov. Hloov chaw ntawm kev siv dumbbells, Dasha L. Anderson, tus tsim ntawm Kettlebell Kickboxing hauv New York City, ups the ante on presses and lifts by flipping the kettlebell below up so the bulky center teeters on a much me base base. Anderson hais tias "Koj lub cev yuav tsum tau ua haujlwm hnyav dua-core suav nrog-kom sib npaug qhov no thiab them nyiaj rau qhov tsis ruaj khov," Anderson hais. Nws txoj kev mus rau ab blaster yog tus neeg Turkish tau txais: Koj ua kom koj lub cev ntws tawm ntawm lub ntsej muag ntawm lub ntsej muag mus rau sawv thaum tuav lub kettlebell saum taub hau nrog ib sab caj npab tag nrho lub sijhawm. Nws hais tias "Thoob plaws hauv tebchaws Turkey, nws yog lub hauv paus uas tuav nws txhua qhov ua ke," nws hais.

Txawm tias nqa ib lub kettlebell upside down los ntawm tus tuav ntawm lub xub pwg siab (caj npab khoov cia) muab qhov no ab-flattening lawm. Stuart McGill, Ph.D., tus sau ntawm Rov Qab Mechanic thiab ntau yam kev tshawb fawb ntawm kettlebell kev tawm dag zog thiab lawv cuam tshuam rau ntawm tus txha nqaj qaum, hais tias nqa lub cev hnyav ntawm ib sab ntawm lub cev hu rau ntawm cov tub ntxhais los them nyiaj, thiab qhov tsis ruaj khov ntawm lub tswb rov qab teeb meem cov tub ntxhais ntau dua li dumbbell yuav. McGill hais tias "Nws yog ib txoj hauv kev zoo los kho koj lub hauv paus thiab tseem txhim kho koj lub cev muaj zog tswj," McGill hais.

Thiab nws ua txhua yam no yam tsis tau ntaus koj lub cev. Steve Cotter, tus thawj coj ntawm International Kettlebell hais tias "Nws qhov kev tiv thaiv ua rau cov leeg muaj zog txaus uas peb tuaj yeem hlawv ntau calories, tab sis vim tias peb sawv ntawm qhov chaw lossis tsawg kawg tsis dhia, tsis muaj kev sib tsoo ntawm cov pob qij txha," thiab Kev Ncaj Ncees Ncaj Ncees hauv San Diego. Hauv lwm lo lus, ntau ab trimming, tsawg hnav thiab tsim kua muag. (Npaj muab cov leeg mus ua hauj lwm? Sim no Full-Lub cev Kettlebell Workout uas tig koj mus rau hauv tag nrho Powerhouse.)

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