Kettlebell ƒe Nɔnɔmetata 8 lia

• Kehaos: Tsiitsinaba
• Varustus: Selebell
• Esmane Lihased: Obliques
• Teisene Lihased: Rectus Abdominis

Sissejuhatus Kettlebell ƒe Nɔnɔmetata 8 lia

Kettlebell Figure 8 nye kamedede si me ŋusẽ le si me nèwɔa ŋutilã bliboa le si tɔa ŋku wò nu vevi, wò akɔta, kple abɔwo koŋ esime wònaa wò nuwɔwɔ aduadu kple dadasɔ hã nyona ɖe edzi. Enyo na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, le eƒe sesẽme si woate ŋu atrɔ asi le le kettlebell si wozã ƒe kpekpeme nu ta. Amewo ate ŋu atia kamedede sia le esi wòwɔa dɔ nyuie le lãmekawo ƒe ŋusẽdodo, ami ƒe dzodzo, kple dɔwɔwɔ ƒe kamedede dzi ɖeɖe kpɔtɔ me ta, si ate ŋu ana woawɔ dɔ nyuie wu le gbesiagbedɔwo kple kamedefefe bubuwo me.

Ülatuse sooritamine: Sisuline õpetus Kettlebell ƒe Nɔnɔmetata 8 lia

• Blo wò klowo vie eye nàtsɔ kettlebell la ato wò afɔwo me ayi wò asi evelia si le wò ŋutilã megbe la gbɔ.
• Azɔ, tsɔ kettlebell la ƒo xlã afɔ ma ke ƒe gota eye nàgatsɔe ato wò afɔwo me ake na wò asi gbãtɔ.
• Gbugbɔ wɔ nɔnɔmetata 8 lia ƒe ʋuʋu sia, eye nàkpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye wò nu vevitɔ nawɔ dɔ le kamededea katã me.
• Yi ʋuʋua dzi hena gbugbɔgawɔ xexlẽme si nèdi alo hena ɣeyiɣi aɖe, emegbe nàgbɔ ɖe eme hafi nàgadze egɔme ake.

Nõuanded sooritamiseks Kettlebell ƒe Nɔnɔmetata 8 lia

• **Tia Kpekpeme Nyui**: Vodada si bɔ enye kettlebell zazã si kpekpe akpa, si ateŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe wu eye nàdzii ɖe edzi vivivi ne wò ŋusẽ kple aɖaŋua le nyonyom ɖe edzi.
• **Ƒo asa na Duƒuƒu**: Vodada bubu si bɔ enye duƒuƒu to ʋuʋuawo me. Kamedede sia ku ɖe dziɖuɖu ŋu, ke menye duƒuƒu ŋu o. Taɖodzinu be yeatrɔ blewuu eye wòanɔ bɔbɔe ne èle kettlebell la tom tso asi ɖeka dzi yi asi evelia dzi.
• **Lé fɔ ɖe Akɔta ŋu**: Ele be ŋusẽ si le kettlebell figure 8 ŋu natso wò akɔta, ke menye wò abɔwo me o. Ʋu wò akɔta ɖe megbe ne èle ʋuʋum

Kettlebell ƒe Nɔnɔmetata 8 lia KKK

Kas algajad saavad teha Kettlebell ƒe Nɔnɔmetata 8 lia?

Ẽ, gɔmedzelawo ate ŋu awɔ Kettlebell Figure 8 ƒe kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Eɖea vi hã be hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Kamedede sia bia be nàtsɔ kettlebell la ayi wò afɔwo dome le nɔnɔmetata 8 ƒe ʋuʋu me esime nèle bɔbɔm vie, eyata nɔnɔme nyuitɔ le vevie ŋutɔ.

Millised on tavalised variatsioonid Kettlebell ƒe Nɔnɔmetata 8 lia?

• Kettlebell Figure 8 with a Hold: Le tɔtrɔ sia me la, èléa kettlebell la ɖe figure 8 ƒe ʋuʋu tame, si wɔnɛ be wò core kple alɔ ƒe lãmekawo ƒe dɔwɔwɔ dzina ɖe edzi.
• Kettlebell Figure 8 with a Press: Version sia tsɔa ta dzi press kpena ɖe figure 8 ƒe ʋuʋu ŋu, si wɔa dɔ le wò abɔta kple triceps ŋu.
• Kettlebell Figure 8 with a Lunge: Tɔtrɔ sia lɔ lunge ɖe eme le nɔnɔmetata 8 ƒe ʋuʋu me, si ɖoa taɖodzinu na wò glutes, quads, kple hamstrings.
• Kettlebell Nɔnɔmetata 8 kple Titri: Le tɔtrɔ sia si ƒe sesẽme lolo me la, ètsɔa titri kpena ɖe nɔnɔmetata 8 ƒe ʋuʋu tame, si wɔnɛ be wò dzi ƒe tsotso dzina ɖe edzi eye wòwɔa dɔ le wò dzitodzito me ʋukawo me.

Millised on head täiendavad harjutused Kettlebell ƒe Nɔnɔmetata 8 lia?

• Goblet Squat: Kamedede sia kpe ɖe Kettlebell Figure 8 ŋu to ŋusẽdodo afɔ ƒe lãmekawo, vevietɔ quads kple glutes, siwo le vevie ŋutɔ na squatting nɔnɔme me léle ɖe asi le Figure 8 kamededea me.
• Turkeytɔwo ƒe Tsitretsitsi: Ŋutilã bliboa ƒe kamedede sia nye kpeɖeŋutɔ gã aɖe na Kettlebell Nɔnɔmetata 8 elabena ebia be wòali ke le gɔmedzedzea me, abɔta ƒe ŋusẽ kple ʋuʋu, eye wozãa esiawo katã le Nɔnɔmetata 8 ƒe ʋuʋu me.