Kettlebell Lunge Dzadzɛnyenye kple Nyatakakadzraɖoƒea

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

Sissejuhatus Kettlebell Lunge Dzadzɛnyenye kple Nyatakakadzraɖoƒea

Kettlebell Lunge Clean and Press nye kamedede si me wowɔa nusianu le si doa ŋusẽ, dadasɔ, kple nuwɔwɔ aduadu ɖe ŋgɔ, si wɔe be wòsɔ nyuie na kamedefefewɔlawo kple kamedede lɔ̃la siwo le didim be yewoana yewoƒe dɔwɔwɔ bliboa nanyo ɖe edzi. Ƒunukpeƒe geɖe ƒe ʋuʋu sia wɔa dɔ na lãmeka ƒe hatsotso geɖe, siwo dometɔ aɖewoe nye afɔwo, akɔta, nu vevi, kple abɔta, si naa ŋutilã bliboa dea kame. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be wòana dɔwɔwɔ nanyo ɖe edzi, ana lãmekawo natsi, eye wòana nuɖuɖumeŋusẽ ƒe dzoxɔxɔ nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Kettlebell Lunge Dzadzɛnyenye kple Nyatakakadzraɖoƒea

• Miɖe afɔ yi ŋgɔ le ʋuʋudedi me eye afɔa nanɔ axa ɖeka kple kettlebell la, eye nàɖiɖi wò ŋutilã vaseɖe esime wò ŋgɔgbeklo nabɔbɔ ɖe dzogoe 90 dzi.
• Ne èle ʋuʋum la, kɔ kettlebell la ɖe wò abɔta le ʋuʋu dzadzɛ me, eye nàna wò abɔta nate ɖe wò ŋutilã ŋu eye wò asibidɛ nanɔ dzɔdzɔe.
• Tue yi dzi tso ʋuʋudedi ƒe nɔnɔme me esime nèle kettlebell la tem ɖe ta dzi le ɣeyiɣi ma ke me, eye nàkeke wò alɔnu ɖe ​​enu bliboe.
• Ðe kettlebell la ɖe anyi trɔ yi afisi nèdze egɔme tsoe eye nàgbugbɔ afɔ ɖe megbe be nàtsi tre, emegbe nàgbugbɔ kamededea awɔ kple afɔ kple alɔ kemɛa.

Nõuanded sooritamiseks Kettlebell Lunge Dzadzɛnyenye kple Nyatakakadzraɖoƒea

• Kpekpeme Dzi Ðeɖe Ðe Edzi Vivivi: Dze egɔme kple kpekpeme si le bɔbɔe wu vaseɖe esime nàbi ɖe agbalẽvia me. Kamedede sia ate ŋu asesẽ ŋutɔ eye ele bɔbɔe be nàwɔ nuvevi ɖokuiwò ne èle kpekpeme si kpekpe akpa zãm. Ne èɖe dzi ɖi le ʋuʋua me ko la, nàdzi wò kpekpeme ɖe edzi vivivi.
• Ƒo asa na Duƒuƒu: Vodada si bɔ enye duƒuƒu to ʋuʋuawo me. Ele be woawɔ kamededea ƒe akpa ɖesiaɖe - ʋuʋudedi, dzadzɛnyenye, kple agbalẽtamɔ̃ - le mɔ si dzi woaɖu eye woɖoe koŋ wɔ nu. Duƒuƒu ate ŋu ana woawɔ nusi mesɔ o

Kettlebell Lunge Dzadzɛnyenye kple Nyatakakadzraɖoƒea KKK

Kas algajad saavad teha Kettlebell Lunge Dzadzɛnyenye kple Nyatakakadzraɖoƒea?

Ẽ, gɔmedzelawo ate ŋu awɔ Kettlebell Lunge Clean and Press ƒe kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàlé fɔ ɖe kamededea ƒe nɔnɔme kple aɖaŋu si nàbi ɖe eŋu ŋu. Ʋuʋu sia sesẽ elabena elɔ ʋuʋu vovovo geɖe siwo wotsɔ ƒo ƒu ɖe kamedede ɖeka me ɖe eme, eyata ele vevie be nàsrɔ̃ akpa ɖesiaɖe ahawɔe nyuie be nàƒo asa na abixɔxɔ. Ate ŋu aɖe vi hã na kamededea gɔmedzelawo be woasrɔ̃ kamededea ƒe akpa ɖesiaɖe (aɖuɖɔtoe, dzadzɛnyenye, kple agbalẽtamɔ̃) ɖe vovo hafi aƒo wo nu ƒu ɖekae. Abe alesi wònɔna ɖaa ene la, anyo be nàbia kamedede ŋuti nunyala alo hehenala ne èle kamedede yeye aɖe gɔme dzem.

Millised on tavalised variatsioonid Kettlebell Lunge Dzadzɛnyenye kple Nyatakakadzraɖoƒea?

• Double Kettlebell Lunge Clean and Press: Le tɔtrɔ sia me la, èzãa kettlebell eve le ɣeyiɣi ɖeka me, tsɔ kɔa nu ŋu henɔa tetem esime nèléa lunge ƒe nɔnɔme me ɖe asi.
• The Reverse Lunge Kettlebell Clean and Press: Tɔtrɔ sia bia be woagbugbɔ afɔ ayi megbeʋuʋu me esime wole dzadzɛnyenye kple tete ƒe ʋuʋu wɔm kple kettlebell la.
• Lateral Lunge Kettlebell Clean and Press: Tɔtrɔ sia bia be nàɖe afɔ ɖe axadzi ayi axadzi lunge me, anɔ kettlebell la kɔm ahanɔ eƒom ne èle ʋuʋum.
• The Walking Lunge Kettlebell Clean and Press: Tɔtrɔ sia si me ŋusẽ le la lɔ afɔkpa siwo zɔna yia ŋgɔ, kɔklɔ kple kettlebell la tete ɖe eme le afɔɖeɖe ɖesiaɖe me.

Millised on head täiendavad harjutused Kettlebell Lunge Dzadzɛnyenye kple Nyatakakadzraɖoƒea?

• Ŋgɔgbe Klɔƒe: Ŋgɔgbe ƒoƒo ate ŋu akpe ɖe ŋuwò nàna wò ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo nanyo ɖe edzi, si le vevie ŋutɔ na Kettlebell Lunge Clean and Press ƒe akpa si nye lunge. Ewɔa dɔ le wò ŋutilã ƒe akpa si le etame kple eƒe tame hã ŋu, si wɔnɛ be wò ŋutete be nàɖu kettlebell la dzi le dzadzɛnyenye kple eƒoƒo me nyona ɖe edzi.
• Push Press: Kamedede sia ate ŋu akpe ɖe ŋuwò nàna wò tame ƒe ŋusẽ nanyo ɖe edzi, eye wòaɖo ŋku abɔta kple afɔkpodzi etɔ̃ koŋ, siwo wozãna geɖe le Kettlebell Lunge Clean and Press ƒe akpa si wotsɔa press wɔe me. Ebia hã be nàzã wò afɔwo kple wò nu veviwo, si ana ŋutilã bliboa nawɔ ɖeka kple dadasɔ.