Kettlebell Yaƒoƒomɔ̃ Eve

• Kehaos: Tsiitsinaba
• Varustus: Selebell

Sissejuhatus Kettlebell Yaƒoƒomɔ̃ Eve

Kettlebell Double Windmill nye kamedede si me ŋusẽ le si wowɔna le ŋutilã bliboa me, si tɔa ŋku lãmeka ƒe hatsotso geɖe, siwo dometɔ aɖewoe nye lãmeka ƒe akpa vevi, abɔta, kple afɔwo, eye wònaa wòte ŋu trɔna ɖe nɔnɔmewo ŋu eye wòda sɔ hã. Esɔ nyuie na kamedefefewɔlawo kple kamedede lɔ̃la siwo le titina va ɖo deŋgɔ, siwo le didim be yewoadzi yewoƒe dɔwɔwɔ ƒe ŋusẽ kple liƒo ɖe edzi. Kamedede sia nyo le ŋutete si le esi be wòana ŋutilã nawɔ ɖeka nyuie wu, ana ame ƒe nɔnɔme nanyo ɖe edzi, eye wòana tɔtrɔ sesẽ aɖe nanɔ kamedede si bɔ ŋu ta.

Ülatuse sooritamine: Sisuline õpetus Kettlebell Yaƒoƒomɔ̃ Eve

• Ne èna wò ŋku nanɔ kettlebell si le wò ɖusi me ŋu la, bɔbɔ ɖe akɔta eye nàɖiɖi wò akɔta ɖe miame, si ana wò miasi naɖiɖi ayi wò miasi gbɔ.
• Ne èle wò akɔta ɖiɖim la, na wò ɖusibɔ nado ɖe ta dzi eye nàtrɔe alesi wòhiã be kettlebell la nada asɔ.
• Ne wò miasi nya ɖo wò miasi gbɔ ko, alo alesi nàte ŋu atrɔ ɖe nɔnɔmewo ŋui la, trɔ ʋuʋua to wò ŋutilã ɖɔɖɔɖo ake yi dzi va ɖo afisi nèdze egɔme tsoe, eye nàna wò ɖusibɔ nakeke ɖe ta dzi.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ kettlebell la ɖe wò miasi dzi eye nàgbugbɔ kamededea awɔ le akpa kemɛ.

Nõuanded sooritamiseks Kettlebell Yaƒoƒomɔ̃ Eve

• Ʋuʋu si Dzi Woɖu: Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi. Ƒo asa na duƒuƒu to ʋuʋua me elabena ate ŋu ana nàxɔ abi. Kettlebell double yaƒoƒomɔ̃a meku ɖe duƒuƒu ŋu o, ke boŋ eku ɖe dziɖuɖu, dadasɔ, kple ŋusẽ ŋu.
• Kpekpeme si Sɔ: Tia kpekpeme si sesẽ gake nàte ŋu akpɔ edzi. Kettlebell si kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme mesɔ o eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe wu eye nàdzi ɖe edzi vivivi ne wò ŋusẽ kple akɔfafa le ʋuʋua me le nyonyom ɖe edzi.
• Dzoxɔxɔ: Dze egɔme ɣesiaɣi kple dzoxɔxɔ nyuitɔ. Kamedede sia bia be woatrɔ ɖe nɔnɔmewo ŋu le akɔta, abɔta, kple akɔta. Dzoxɔxɔ nyui ana wò ŋutilã nadzra ɖo ɖe ʋuʋua ŋu eye wòaɖe afɔkua dzi akpɔtɔ

Kettlebell Yaƒoƒomɔ̃ Eve KKK

Kas algajad saavad teha Kettlebell Yaƒoƒomɔ̃ Eve?

Kettlebell Double Windmill nye kamedede sesẽ aɖe si bia be abɔta nali ke nyuie, wòate ŋu atrɔ ɖe nɔnɔmewo ŋu, eye wòasẽ ŋu le nu veviwo me. Zi geɖe la, womekafunɛ na gɔmedzelawo o le eƒe sesẽ kple alesi wòate ŋu axɔ abi ne womewɔe nyuie o ta. Ele be gɔmedzelawo nadze egɔme kple kettlebell kamedede veviwo abe kettlebell swing, goblet squat, alo abɔ ɖeka ƒe fli me, eye vivivi la, woayi ŋgɔ ava ɖo ʋuʋu siwo sesẽ wu gbɔ. Bia kamedede ŋuti nunyala aɖe ɣesiaɣi be nàkpɔ egbɔ be yewɔ kamededewo nyuie eye wole dedie.

Millised on tavalised variatsioonid Kettlebell Yaƒoƒomɔ̃ Eve?

• Bottoms-up Kettlebell Windmill: Le tɔtrɔ sia me la, woléa kettlebell la ɖe anyigba, si fia be akpa si kpekpe wu la le asiléƒea tame, si wɔnɛ be kuxi si le wò asiléle kple abɔta ƒe liƒo ŋu dzina ɖe edzi.
• Double Kettlebell Bottoms-up Windmill: Esia nye esi de ŋgɔ wu si me nèléa kettlebell ɖe asi ɖesiaɖe me, le nɔnɔme si nye bottoms-up siaa me, si doa kplamatse wò ŋusẽ kple dadasɔ geɖe wu.
• Yaƒoƒomɔ̃ si Le Tame Kettlebell: Tɔtrɔ sia bia be woalé kettlebell la ɖe ta dzi le ʋuʋua katã me, si ate ŋu akpe ɖe abɔta ƒe ʋuʋu kple liƒo ŋu nyuie wu.
• Kettlebell Yaƒoƒomɔ̃ si Ŋu Nyaƒoɖeamenu Le: Le tɔtrɔ sia me la, èwɔa abɔta tete le ʋuʋua tame, si naa ŋusẽ bubu aɖe kpena ɖe kamededea ŋu.

Millised on head täiendavad harjutused Kettlebell Yaƒoƒomɔ̃ Eve?

• Kettlebell Swing nye kamedede bubu si do ƒome kplii, elabena ewɔa dɔ le megbe kɔsɔkɔsɔ ƒe lãmekawo - glutes, hamstrings, kple akɔta ƒe akpa si le anyime - siwo nye lãmeka ƒe hatsotso mawo ke siwo wowɔ dɔ le Double Windmill wɔɣi, si wɔnɛ be ŋusẽ kple liƒo bliboa dzina ɖe edzi.
• Goblet Squats ate ŋu akpe ɖe Kettlebell Double Windmill hã ŋu, elabena woɖoa taɖodzinu na ŋutilã ƒe akpa si le ete kple eƒe nuto, si wɔnɛ be ŋusẽ kple liƒo si hiã be woalé nɔnɔme nyuitɔ me ɖe asi le yaƒoƒomɔ̃a wɔɣi la nyona ɖe edzi, vevietɔ le yaƒoƒomɔ̃a ƒe bɔbɔ kple eƒe ʋuʋu me.