Kettlebell Sots ƒe Nyadzɔdzɔdɔwɔƒe

• 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, Triceps Brachii

Sissejuhatus Kettlebell Sots ƒe Nyadzɔdzɔdɔwɔƒe

Kettlebell Sots Press nye kamedede sesẽ aɖe si me wotsia dzi ɖe abɔta, nu vevi, kple ŋutilã ƒe akpa si le ete ŋu, si naa ame ƒe ŋutilã bliboa kamedede sesẽ. Enyo ŋutɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo le didim be yewoana yewoƒe ŋusẽ, yewoƒe ʋuʋu, kple dadasɔ nanyo ɖe edzi. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me le ŋutete si le esi be wòana dɔwɔwɔ nanyo ɖe edzi, ana tame nali ke nyuie wu, eye wòana dzitodzito me kamedede sesẽ nasu ame si ta.

Ülatuse sooritamine: Sisuline õpetus Kettlebell Sots ƒe Nyadzɔdzɔdɔwɔƒe

• Ne wò abɔta te ɖe wò ŋutilã ŋu la, te kettlebells la ɖe dzi le ta dzi esime nèle anyi ɖe anyigba.
• Lé nɔnɔmea me ɖe asi vie, nàkpɔ egbɔ be wò abɔwo keke bliboe eye nèhe wò abɔtawo yi anyime kple megbe.
• Ðe kettlebells la ɖe anyi wògaɖiɖi va ɖo abɔta, eye nàgalé akɔta ƒe nɔnɔme me ɖe asi kokoko.
• Trɔ ɖe tsitre va ɖo afisi nèdze egɔme tsoe, emegbe nàgbugbɔ awɔ kamededea hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Kettlebell Sots ƒe Nyadzɔdzɔdɔwɔƒe

• Ƒo asa na Duƒuƒu: Vodada ɖeka si bɔ si wòle be woaƒo asa nae nye duƒuƒu to kamededea me. Menye ɖe woɖoe be Sots Press nanye ʋuʋu kabakaba o. Ebia ɖokuidziɖuɖu, dadasɔ, kple ŋusẽdodo. Eyata, di ɣeyiɣi nàkpɔ egbɔ be wowɔ ʋuʋu ɖesiaɖe nyuie eye wòle dedie.
• Kpekpeme si Sɔ: Tia kettlebell kpekpeme si sesẽ gake woate ŋu akpɔ edzi. Kpekpeme si kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi. Anyo wu be nàdze egɔme bɔbɔe eye nàdzi wò kpekpeme ɖe edzi vivivi ne wò ŋusẽ kple aɖaŋua le nyonyom ɖe edzi.
• Dzoxɔxɔ: Hafi nàdze Sots Press gɔme la, kpɔ egbɔ be yedo dzo nyuie. Kamedede sia xɔa lãmeka ƒe hatsotso geɖe eye...

Kettlebell Sots ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Kettlebell Sots ƒe Nyadzɔdzɔdɔwɔƒe?

Kettlebell Sots Press nye kamedede si sesẽ eye wòde ŋgɔ si bia be abɔta nate ŋu aʋuʋu nyuie, ŋusẽ si le nu veviwo ŋu, eye wòada asɔ. Zi geɖe la, womekafunɛ na gɔmedzelawo o elabena ebia aɖaŋu kple aɖaŋu deŋgɔ. Ele be gɔmedzelawo nadze egɔme kple kamedede bɔbɔewo abe kettlebell swings, goblet squats, kple pressses hafi ayi ʋuʋu sesẽwo abe Sots Press ene dzi. Ele vevie ɣesiaɣi be nàsrɔ̃ nɔnɔme kple aɖaŋu nyuitɔ be nàƒo asa na abixɔxɔ. Ne gɔmedzela aɖe di be yeate Sots Press la kpɔ la, ele be wòawɔe le dɔnyala bibi aɖe ƒe mɔfiafia te.

Millised on tavalised variatsioonid Kettlebell Sots ƒe Nyadzɔdzɔdɔwɔƒe?

• Bottoms-Up Kettlebell Sots Press: Le tɔtrɔ sia me la, woléa kettlebell la ɖe anyigba, si doa kplamatse wò asiléle kple abɔta ƒe liƒo.
• Kettlebell Sots Press in Squat: Tɔtrɔ sia naa squat kpena ɖe ʋuʋua ŋu, si wɔnɛ be woƒe susu nɔa ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple ʋuʋu ŋu geɖe wu.
• Kettlebell Sots Press with a Twist: Esia bia be woatrɔ asi le agbalẽtamɔ̃a tame, si atsɔ nu vevi aɖe akpe ɖe kamededea ŋu.
• Single-Arm Kettlebell Sots Press: Tɔtrɔ sia bia be woatsɔ asi ɖeka aƒo kettlebell la, si kpena ɖe ame ŋu be ŋusẽ kple dadasɔ le akpa ɖeka dzi nyona ɖe edzi.

Millised on head täiendavad harjutused Kettlebell Sots ƒe Nyadzɔdzɔdɔwɔƒe?

• Turkeytɔwo ƒe Get-Up hã kpena ɖe Kettlebell Sots Press ŋu elabena edoa abɔta ƒe liƒo kple nu vevi ƒe ŋusẽ ɖe ŋgɔ, eye wo ame evea siaa le vevie ŋutɔ na ta dzi tete kple akɔta ƒe ʋuʋu siwo le Sots Press me.
• Kettlebell Yaƒoƒomɔ̃ hã nye kamedede bubu si do ƒome kplii, elabena enaa abɔta te ŋu trɔna ɖe nɔnɔmewo ŋu eye wòli ke, kpakple ŋusẽ veviwo, siwo katã hiã na Kettlebell Sots Press ƒe dɔwɔwɔ dedie eye wòwɔa dɔ nyuie.