Kettlebell ƒe ʋuʋudedi

• Kehaos: Hamstringid, Lɛkpɛkpɛsii.
• Varustus: Selebell
• Esmane Lihased: Deltoid Anterior, Gluteus Maximus, Hamstrings
• Teisene Lihased: Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus

Sissejuhatus Kettlebell ƒe ʋuʋudedi

Kettlebell Swing nye kamedede si me ŋusẽ le, si me ŋutilã bliboa le, si naa ŋusẽ, te ŋu trɔna ɖe nɔnɔmewo ŋu, kple dzitodzitowo ƒe dzidodo nyona ɖe edzi. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, eye wònaa vovototo siwo woate ŋu atrɔ asi le ɖe kamedede ƒe seƒe ɖekaɖekawo nu. Esi wònye be ewɔa nu kple lãmeka ƒe hatsotso geɖe le ɣeyiɣi ɖeka me ta la, enye kamedede ƒe tiatia nyui aɖe na amesiwo le didim be yewoana kamedede bliboa nanyo ɖe edzi, yewoatɔ dzo nuɖuɖumeŋusẽ, eye yewoado ŋusẽ dɔwɔwɔ ƒe ŋusẽ.

Ülatuse sooritamine: Sisuline õpetus Kettlebell ƒe ʋuʋudedi

• bɔbɔ ɖe wò akɔta kple klowo, tsɔ asi eveawo lé kettlebell ƒe asiléƒea, eye nàna wò abɔwo nanɔ ŋgɔwò.
• Tsɔ kettlebell la trɔ yi wò afɔwo dome to wò akɔta tutu ɖe megbe esime nèle wò akɔta dzɔdzɔe.
• Tsi tre kaba eye nàʋuʋu kettlebell la wòaɖo abɔta to wò akɔta ʋuʋu yi ŋgɔe kple wò akɔtawo ƒoƒo me.
• Na kettlebell la natrɔ ayi anyime le wò afɔwo dome be wòawu gbugbɔgawɔ ɖeka nu, eye nàgbugbɔ awɔe hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Kettlebell ƒe ʋuʋudedi

• **Ƒo asa na Akɔta Keke Ðe Edzi Wu**: Vodada si bɔ enye be woabɔbɔ ɖe megbe le ʋuʋudedi la tame, si naa teteɖeanyi si mehiã o vaa akɔta ƒe akpa si le ete. Ke boŋ ɖoe be yeawu ʋuʋudedia nu kple wò ŋutilã le fli dzɔdzɔe dzi, abe ʋuƒo si le tsitrenu ene.
• **Zã Kpekpeme Nyui**: Kettlebell si kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si nàte ŋu aʋuʋu bɔbɔe hena 10 reps. Esi nèle ŋusẽ kpɔm ɖe edzi eye...

Kettlebell ƒe ʋuʋudedi KKK

Kas algajad saavad teha Kettlebell ƒe ʋuʋudedi?

Ẽ, gɔmedzelawo ate ŋu awɔ Kettlebell Swing kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàsrɔ̃ nɔnɔme kple aɖaŋu nyuitɔ, elabena nɔnɔme si mesɔ o ate ŋu ana nàxɔ abi. Wokafui hã be nàna hehenala alo ame bibi aɖe nafia mɔ wò le ɖoɖoa me le gɔmedzedzea me. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme vivivi eye woadzi eƒe sesẽme ɖe edzi vivivi ne woƒe ŋusẽ kple dzidodo le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Kettlebell ƒe ʋuʋudedi?

• Single-Arm Kettlebell Swing bia be woatsɔ asi ɖeka aʋuʋu kettlebell la le ɣeyiɣi ɖeka me, si wɔnɛ be kuxia dzina ɖe edzi le core kple abɔta ƒe nusiwo li ke ŋu.
• Double Kettlebell Swing bia be woaʋuʋu kettlebell eve le ɣeyiɣi ɖeka me, si wɔnɛ be kamededea ƒe kpekpeme kple sesẽ dzina ɖe edzi.
• Kettlebell Swing and Catch nye tɔtrɔ si me nèʋuʋua kettlebell la yi dzi, emegbe nètrɔnɛ eye nèlénɛ ɖe asiléƒea ŋu le mɔ si dzi nèle ɖiɖim.
• Kettlebell Swing kple Squat nye ʋuʋu ƒokpli si me nèwɔa swing, emegbe yi ɖe squat me tẽ ne kettlebell la trɔ gbɔ va anyi.

Millised on head täiendavad harjutused Kettlebell ƒe ʋuʋudedi?

• Squats ate ŋu akpe ɖe Kettlebell Swings hã ŋu esi wodoa ŋusẽ quadriceps, hamstrings, kple glutes, siwo katã nye lãmeka vevi siwo wozãna le swing motion me, eye wòkpena ɖe ame ƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple ʋuʋu hã ŋu.
• Russiatɔwo ƒe Twists ate ŋu ana Kettlebell Swings ƒe viɖewo nadzi ɖe edzi esi wole taɖodzinu ɖom ɖe lãmeka veviwo ŋu, vevietɔ obliques, siwo le vevie na liƒo kple dadasɔ le ʋuʋudedi me, eye le esia ta ate ŋu ana kettlebell swing ƒe ʋuʋu ƒe dɔwɔwɔ nanyo ɖe edzi.