5 แบบฝึกหัด Kettlebell สำหรับผู้เริ่มต้น กำลังมองหาตัวเลือกการออกกำลังกายที่ยอดเยี่ยมที่จะช่วยให้คุณกำหนดเป้าหมายพื้นที่ต่างๆได้หรือไม่ Kettlebell อาจเป็นเพียงสิ่งที่คุณต้องการ
ถามผู้ฝึกสอนคนใดก็ได้แล้วพวกเขาจะบอกคุณว่า kettlebells อยู่ที่นี่แล้วและพวกเขาก็ทำงานได้ นี่คือเหตุผล: แบบฝึกหัด kettlebell ต้องการการใช้ข้อต่อหลายข้อซึ่งจะทำให้กล้ามเนื้อใหญ่ขึ้นทั้งหมดของร่างกาย การเคลื่อนไหวของ kettlebell แบบผสมจะเผาผลาญแคลอรี่ได้เร็วกว่าการเคลื่อนไหวแบบแยกซึ่งทำงานได้เพียงกล้ามเนื้อเดียว “ เคตเทิลเบลล์ยังมีประสิทธิภาพเนื่องจากมีเป้าหมายในการออกกำลังกายในทุกด้านรวมถึงความแข็งแกร่งความอดทนและพลัง” ไมค์เบลล์เทรนเนอร์ส่วนตัวของ willSpace ซึ่งเป็นโรงยิมในนิวยอร์กกล่าว ดังนั้นหากคุณยังไม่ได้หยิบ Kettlebell ขึ้นมาก็ถึงเวลาทำ นี่คือแบบฝึกหัดสำหรับผู้เริ่มต้น 5 ข้อของ Bell ที่ง่ายพอที่จะเชี่ยวชาญและไม่ต้องสงสัยเลยว่าจะทำให้กิจวัตรการออกกำลังกายของคุณดีขึ้น: 1. Kettlebell Deadlift เริ่มต้นด้วยกาเบลล์บนพื้นข้างหน้าคุณ ยืนโดยให้เท้ากว้างกว่าความกว้างไหล่เล็กน้อยโดยให้ปลายเท้าหันออกเล็กน้อย ย่อตัวลงแล้วหยิบกาเบลล์ขึ้นมาจากนั้นยืนขึ้นแล้วขับผ่านส้นเท้าโดยให้หน้าอกตั้งตรงและหลังตรง บีบก้นของคุณที่ด้านบนและกลับลงไปที่พื้นจนสุดจนกระทั่งกาเบลล์ตกลงมาที่เท้าของคุณ 2. Kettlebell Swing เริ่มต้นโดยให้เท้าของคุณกว้างกว่าความกว้างไหล่โดยให้ปลายเท้าชี้ออก จับกาเบลล์ที่พื้นข้างหน้าคุณแล้วปล่อยแขนให้หลวมในขณะที่คุณส่งสะโพกไปข้างหลังและขับรถไปยังท่ายืน จากตรงนี้ให้งอเข่าเล็กน้อยแล้วใช้หลังส่วนล่างและสะโพกแกว่งกาเบลล์ไปข้างหน้า 2 นิ้วจากนั้นดันขาไปข้างหลัง แกว่งไปข้างหน้าอีกครั้งจนกว่าคุณจะดันกาเบลล์ออกไปจนแขนขนานกับพื้น ทำซ้ำ 3. Kettlebell Squat Thruster เริ่มต้นด้วยกาเบลล์เบลล์สองอันในแต่ละมือในตำแหน่งแร็คนั่นคือจับทั้งสองให้แน่นด้วยที่จับและดึงหมัดไปที่คางโดยให้ข้อศอกชี้ลงตรงๆ กาเบลล์เบลล์จะวางอยู่ที่ปลายแขนด้านนอกของคุณ ให้แขนของคุณแนบชิดลำตัวหมอบลงแล้วขับเคตเทิลเบลล์ขึ้นเหนือศีรษะขณะยืน นำกลับไปที่ตำแหน่งชั้นวางและทำซ้ำ 10 reps 3 เซ็ต 4. Kettlebell One-Arm High Pull ยืนโดยแยกเท้าออกจากกัน จับกาเบลล์ไว้ข้างหน้าด้วยมือขวาแล้วปล่อยให้มันแขวนไว้ด้านหน้าลำตัวแขนเหยียดตรง งอเข่าเล็กน้อยและใช้กำลังจากขาและลูกหนูเพื่อกระตุกกาเบลล์อย่างรวดเร็วขึ้นตรงกลางลำตัวโดยใช้ศอกจนกระทั่งมืออยู่ในระดับสายตา ทำซ้ำ 5. Kettlebell One-Arm Clean ยืนโดยแยกเท้าออกจากกัน จับที่จับกาเบลล์ด้วยมือขวาหลวม ๆ ที่จับควรวิ่งขนานกับเท้าของคุณไม่ใช่ข้ามลำตัวและนิ้วหัวแม่มือควรชี้ไปข้างหน้า ขับเคลื่อนด้วยขาและสะโพกของคุณในขณะที่คุณดึงกระดิ่งขึ้นที่กึ่งกลางลำตัวให้อยู่ในท่ายืนโดยให้ชิดเพื่อการควบคุมที่ดีขึ้น จับที่จับหลวม ๆ ตลอดการเคลื่อนไหวยกกาเบลล์ขึ้นมาที่ไหล่ของคุณแล้วหมุนแขนเพื่อให้กาเบลเบลเปลี่ยนจากด้านในไปด้านนอกลำตัว กลับไปที่ดาว หากต้องการทราบข้อมูลเพิ่มเติมโปรดไปที่ รวมข่าว สุขภาพ
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A brief history of breakfast in Thailand Following a decent night's rest, you're revived and prepared to take on another day. It's imperative to fuel your body with the energy it needs to complete work. Having a sound breakfast is your smartest option and sets you up for your whole day ahead.
Regardless of whether you aren't ravenous in the first part of the day, it's a smart thought to have a solid breakfast. What's more, it can come in numerous shapes and sizes. In any case, there are a couple of things you can do to amplify your morning feast. Amp up the Protein Protein is a significant part of a sound eating routine. Numerous logical investigations have demonstrated that devouring a high-protein breakfast decreases the desire to nibble on high-fat and high-sugar treats. Eggs, yogurt, and slender meats give the fuel your body needs to endure the day. These nourishments are wealthy in protein and give dependable energy. Your muscles likewise need protein to remain fit as a fiddle. Your suggested measure of protein every day relies upon your weight. It's 0.8 grams per kilogram of weight (or 0.36 grams per pound). To locate your number, increase your weight in kilograms by 0.8 or your weight in pounds by 0.36. For instance, in case you're 70 kilograms (155 pounds), you have to get at any rate 56 grams of protein every day to flexibly energy and keep up bulk. Partition your day by day protein prerequisite by your number of suppers to discover how much protein you requirement for breakfast. Connecting protein to your sound breakfast can help for the duration of the day. You can battle your nibble longings and keep up your muscles by beginning every day with a protein-stuffed breakfast. Pick Low-Glycemic Options The glycemic record is a proportion of how rapidly your body assimilates sugar. Sugar, or starches, are a significant and basic aspect of a solid eating routine. Be that as it may, you must be intentional in the sugars you picked. At the point when you choose high-glycemic choices, your glucose rapidly spikes. This isn't sound and your body knows it. As a reaction, it dumps a ton of hormones into our circulation system (the significant one obviously is insulin) to persuade your cells to ingest it—rapidly. Therefore, considerably more rapidly than your glucose rises, it comes slamming down. This can bring about low glucose (likewise an unfortunate situation). At the point when this occurs, you can feel tired and lose center. The reaction is your cerebrum instructing you to eat something—and anything—rapidly. Thus, you go after the nearest thing (bite), which will in general be an undesirable alternative. To break this high-glycemic rollercoaster ride, pick starches that are ingested all the more gradually to keep your glucose levels low. This will likewise assist you with continuing inclination full for more and will give a more drawn out term wellspring of energy for your body (and cerebrum) to utilize. Furthermore, in light of the fact that your glucose won't come slamming down, you get ravenous gradually and this gives you an opportunity to settle on solid food decisions for your forthcoming suppers. It has additionally been indicated that individuals who have breakfast—and particularly low-glycemic morning meals—will in general eat less calories as the day progressed. Pick Whole Grains for a Healthy Breakfast Since you have the protein dealt with, how about we help you picked the solid starches in your morning meal. Here you need to zero in on fiber. That is on the grounds that it helps in absorption and keeps you feeling full after a feast. Entire grains have higher fiber content than their refined partners and are better for you. By picking entire grains, your body can help keep up consistent glucose and dodge abrupt spikes or drops. Entire grain nourishments help keep up solid cholesterol as of now in the typical range and backing heart wellbeing. Phytonutrients (supplements got from plants) are additionally plentiful in entire grains. They're significant in light of the fact that your body can't make these basic mixes. Eating entire wheat toast, or entire grain oats can expand the fiber and phytonutrients in your eating regimen and will assist you with remaining full for the duration of the day. Avoid the Juice, Go with Fruit Organic product juice is an enticing decision when getting ready breakfast. Sadly, these beverages are high in sugar, low in fiber, and related with negative wellbeing impacts. Thus, juices aren't the most ideal decision for a solid breakfast. Going with entire natural product is more nutritious. Entire organic product can fulfill a hankering for desserts and has the additional advantage of fiber, which helps uphold sound assimilation. Probably the best natural products to have at breakfast are berries, grapefruit, and bananas. Berries are stacked with cancer prevention agents and help keep up cell essentialness. Grapefruit is loaded with fiber and can top you off quicker than cakes and sweet beverages. Bananas are stuffed with potassium, nutrient C, and different nutrients and minerals. These micronutrients help keep up a solid body and support you for the duration of the day. Also, bananas are anything but difficult to snatch and take with you when you're in a rush. Be Smart About Your Fat Selection Fat is certifiably not a terrible word. It's one of the basic macronutrients and gives an incredible wellspring of supported energy. Fat can even assist you with feeling full more. However, you must be specific about the sort of fat you pick and be cautious about the additional calories they include. That is on the grounds that not all fats are made equivalent. Trans fats—like margarine—ought to be kept away from through and through. For different fats, you should initially think about the source. An avocado and a pork hotdog patty both contain fat. Be that as it may, it's really simple to figure which one is better for your body. When in doubt, fats that originate from plants are generally more advantageous and fats that originate from creatures are normally less solid. Along these lines, don't avoid the fat. Simply be shrewd about your choice. What You Drink Matters At the point when you end up needing a morning refreshment, hope to water, espresso, and tea rather than stimulated pop, juice, or caffeinated drinks—even purported "diet" choices. These sweet refreshments can spike glucose, get dried out your body through the span of the day, and on account of diet drinks, considerably trigger you to nibble more. Water gives enduring hydration and enables your body to work ideally. Tea and espresso are regular wellsprings of energy boosting caffeine and have been appeared to enact the zones of the mind that keep you ready and centered. Green, white, dark, and natural teas are additionally significant wellsprings of phytonutrients and cancer prevention agents. These mixes are significant for supporting sound cell and resistant capacity. Pair Your Favorite Healthy Breakfast with Nutritional Supplements In any event, when you attempt to eat right, your supplement gracefully can miss the mark regarding your every day needs. Multivitamins are fast, simple approaches to guarantee your body has everything the nutrients and minerals it requires to keep your motor running easily. Wholesome supplementation, as suggested by your medical services supplier, helps close the hole between what your body needs and what your eating regimen gives. Enhancements can advance the proficiency of your cell correspondence, help uphold your invulnerable framework, and assist you with turning the macronutrients you just ate (protein, sugars, and fats) into the energy your body requirements for the afternoon. Start your day with a sound breakfast and a multivitamin to place your body in the best situation for progress. Simple Ways to Make Better Breakfast Choices Having a solid breakfast doesn't need to be troublesome. Little changes and replacements to your present breakfast routine could be sufficient to improve your morning nourishment. Here are some straightforward approaches to have a superior breakfast today: Substitute white bread with an entire grain elective. Attempt to stay away from most cool oats. Indeed, even what appears to be the most beneficial decision will in general be high glycemic. Drink tea or other solid refreshments rather than juice. On the off chance that you have to improve, utilize characteristic sugars like stevia or agave nectar. In a rush? Ensure your in a hurry breakfast incorporates an organic product/vegetable, protein, a brilliant fat, and entire grains. A bit of natural product, hard-bubbled egg, and entire wheat bagel will top you off, fuel your bustling day, and assist you with settling on keen eating decisions later on. Or then again on the other hand, a low-glycemic dinner substitution shake can be speedy, sound, in a hurry choice. Take a multivitamin at breakfast every day. After you make it a propensity, taking your nutrients will be anything but difficult to recollect. Put Your Healthy Breakfast Knowledge Under a magnifying glass You've found out about what makes a sound breakfast. Presently perceive the amount you learned. This nine-question test was concocted so you can check whether you're a sound breakfast ace. Find details in for mission in here: บทความสุขภาพ delicious smoothie recipes for weight loss In spite of the fact that smoothies can be a scrumptious, simple approach to snatch supplements in a hurry, they aren't generally the most beneficial thing to eat (well, drink, yet you realize what we mean.)
Depending on the fixings, smoothies can be stacked with sugar and fat. All things considered, not all smoothies are made equivalent. There various custom made smoothie plans that are stuffed with supplements, however can even assistance shed a few pounds in the event that you hoping to do as such. By picking explicit fixings that help absorption, consume fat, decline aggravation, thus substantially more, you can make a weight reduction smoothie that won't make them go after something to eat an hour later. Does this mean you ought to carefully adhere to smoothies to get thinner? Obviously not! Yet, with these hand crafted smoothie plans, you can give your body explicit supplements that will assist you with keeping up during exercises, keep up your energy levels, and ensure all that difficult work pays off. With superfoods like spinach and kale, and sweet fixings like strawberries, mango, and pineapple, any of these natively constructed smoothies will support you for a couple of hours, and have you prepared to overcome whatever the day has available for you. (What's more, on the off chance that you need more delightful, sound smoothie plans, look at Prevention's Smoothies and Juices formula book for more than 100 simple beverages you can make in minutes.) To get more details information please visit: บทความสุขภา |