Kettlebell Bent ƒe Nyadzɔdzɔdɔwɔƒe

• Kehaos: Tsiitsinaba
• Varustus: Selebell
• Esmane Lihased: Deltoid Anterior, Obliques
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Tensor Fasciae Latae

Sissejuhatus Kettlebell Bent ƒe Nyadzɔdzɔdɔwɔƒe

Kettlebell Bent Press nye ŋusẽdodo ƒe kamedede si me wotsia dzi ɖe abɔta, akɔta, kple akɔta koŋ ŋu, eye wòƒoa afɔ kple akɔta hã. Enyo ŋutɔ na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ, yewoƒe asitɔtrɔ le nɔnɔmewo ŋu, kple yewoƒe ŋutilã bliboa ƒe dɔwɔwɔ nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi, ana nànɔ te nyuie wu, eye wòana nàde kame bliboe, si ana wòanye dɔwɔnu vevi aɖe si ana nàɖo kamedede ƒe ɖoɖo si me kɔ nyuie gbɔ.

Ülatuse sooritamine: Sisuline õpetus Kettlebell Bent ƒe Nyadzɔdzɔdɔwɔƒe

• Blo wò klowo vie eye nàbɔbɔ ɖe miame, nàtu wò ɖusime akɔta ado goe eye nàna wò akɔta nanɔ dzɔdzɔe.
• Esi nèle akɔta ƒom la, do wò ɖusibɔ ɖe dzi tẽ, nàtu kettlebell la ɖe dzisasrãa ŋu esime nèle wò asibidɛa dzi dzɔdzɔe.
• Lé nɔnɔmea me ɖe asi vie, emegbe nàtsɔ kettlebell la agbugbɔ blewuu va anyi ɖe wò abɔta esime nèle wò ŋutilã ɖɔm ɖo ake ɖe tsitrenu nɔnɔmea me.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ axawo eye nàwɔ ʋuʋua kple kettlebell la le wò miasi me.

Nõuanded sooritamiseks Kettlebell Bent ƒe Nyadzɔdzɔdɔwɔƒe

• Ʋuʋu Siwo Dzi Wokpɔna: Menye duƒuƒu ŋue Kettlebell Bent Press ku ɖo o ke boŋ edzikpɔkpɔ ŋue wòku ɖo. Ele vevie be nàwɔ ʋuʋuawo blewu eye nàɖoe koŋ awɔe. Ƒo asa na vodada si bɔ si nye be nàƒu du ato kamededea me alo azã ŋusẽ atsɔ akɔ kpekpemea, elabena esia ate ŋu ana nànɔ nɔnɔme nyui me eye wòate ŋu axɔ abi.
• Kpekpeme si Sɔ: Tia kettlebell si sɔ ɖe wò ŋusẽ ƒe sesẽme nu. Vodada si bɔ enye be woazã kpekpeme si kpekpe akpa, si ate ŋu agblẽ nu le nɔnɔme ŋu eye wòana abixɔxɔ ƒe afɔkua nadzi ɖe edzi. Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• Engage Your Core: Kettlebell Bent Press nye ŋutilã bliboa ƒe kamedede

Kettlebell Bent ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Kettlebell Bent ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Kettlebell Bent Press ƒe kamededea, gake ele vevie be míade dzesii be enye ʋuʋu sesẽ si bia be woaʋuʋu nyuie, ŋusẽ, kple aɖaŋu. Wokafui vevie be nàbi ɖe kettlebell ƒe kamedede veviwo me gbã, abe kettlebell ƒe ʋuʋu, dzadzɛnyenye, kple eƒoƒo ene, hafi ate Bent Press la kpɔ. Anyo hã be nàsrɔ̃ kamededea le hehenala si xɔ ɖaseɖigbalẽ ƒe dzikpɔkpɔ te be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Kettlebell Bent ƒe Nyadzɔdzɔdɔwɔƒe?

• Double Kettlebell Bent Press: Eƒe tɔtrɔ sia bia be woazã kettlebell eve le ɣeyiɣi ɖeka me, adzi eƒe sesẽme bliboa ɖe edzi eye woaɖo taɖodzinu na lãmeka ƒe hatsotso geɖe wu.
• Kettlebell Bent Press with Squat: Ne wotsɔ squat kpe ɖe bent press ŋu la, enaa woƒe susu nɔa ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu dzi.
• Overhead Kettlebell Bent Press: Tɔtrɔ sia bia be nàzi kettlebell la ɖe ta dzi esime nèle nɔnɔme si wobɔbɔ me, si ana kuxia nadzi ɖe edzi na wò nuto kple abɔta ƒe liƒo.
• Kettlebell Bent Press with Rotation: Eƒe tɔtrɔ sia naa akɔta ƒe ʋuʋu kpena ɖe eŋu le agbalẽtamɔ̃a wɔɣi, si wɔnɛ be nu veviwo ƒe dɔwɔwɔ nyona ɖe edzi eye wònaa tɔtrɔ ƒe ŋusẽ nyona ɖe edzi.

Millised on head täiendavad harjutused Kettlebell Bent ƒe Nyadzɔdzɔdɔwɔƒe?

• Turkeytɔwo ƒe Get-Ups hã kpena ɖe Kettlebell Bent Press ŋu elabena wolɔa ʋuʋu ƒe didime ma tɔgbe ɖe eme eye wowɔa lãmeka ɖeka mawo ke, siwo dometɔ aɖewoe nye abɔta, nuto, kple afɔwo, si wɔnɛ be ŋusẽ kple liƒo dzina ɖe edzi.
• Kettlebell Overhead Squats nye kamedede bubu si do ƒome kplii elabena woawo hã hiã abɔta ƒe liƒo kple nu vevi ƒe ŋusẽ, si sɔ kple Bent Press, esime wòganaa afɔ ƒe ŋusẽ kple asitɔtrɔ le nɔnɔme ŋu si ate ŋu ana dɔwɔwɔ nanyo ɖe edzi le bent press me.