Kettlebell Yaƒoƒomɔ̃ Eve

• Kehaos: Tsiitsinaba
• Varustus: Selebell
• Esmane Lihased: Obliques
• Teisene Lihased: Adductor Magnus, Iliopsoas, Pectineous, Tensor Fasciae Latae

Sissejuhatus Kettlebell Yaƒoƒomɔ̃ Eve

Kettlebell Double Windmill nye kamedede si me ŋusẽ le si naa ŋusẽ nɔa ame ŋu, si te ŋu trɔna ɖe nɔnɔmewo ŋu, eye wòdaa asɔ, eye wòléa fɔ ɖe nu vevi, abɔta, kple akɔta koŋ ŋu. Enyo ŋutɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo le didim be yewoado ŋusẽ yewoƒe kamededewo ahado kamedede si wɔa dɔ ɖe ŋgɔ. Kamedede sia nye nusi wòle be ame ɖekaɖeka siwo di be yewoana yewoƒe ŋutilã ƒe dɔwɔwɔ nanyo ɖe edzi, yewoƒe liƒo, kple ŋusẽ nanyo ɖe edzi, eye wo katã wole calorie gbogbo aɖewo fiãm.

Ülatuse sooritamine: Sisuline õpetus Kettlebell Yaƒoƒomɔ̃ Eve

• bɔbɔ blewuu ɖe wò akɔta, nàbɔbɔ ɖe axa ɖeka, esime nèle wò abɔwo dzi dzɔdzɔe eye wò ŋkuwo nanɔ kettlebell si le asi si le ta dzi la ŋu.
• Yi edzi nàbɔbɔ vaseɖe esime wò akɔta nasɔ kple anyigba kloe, emegbe nàtrɔ ʋuʋua be nàtrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu ma ke le akpa kemɛ to akɔta ɖe akpa si tsi tre ɖe eŋu me esime nèle wò abɔwo dzɔdzɔe eye wò ŋkuwo le kettlebell si le asi si le ta dzi la ŋu.
• Yi edzi nànɔ axawo ɖɔlim hena kamededea ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm eye yeƒe akɔta le dzɔdzɔe le kamededea katã me.

Nõuanded sooritamiseks Kettlebell Yaƒoƒomɔ̃ Eve

• Ƒo Asa Na Wò Klowo Blibo: Vodada si bɔ enye klowo bɔbɔ le kamededea me, si ate ŋu ana ame nate ɖeɖi ame ŋu alo axɔ abi. Na wò afɔwo nanɔ dzɔdzɔe eye le ema teƒe la, tsɔe ƒo ɖe akɔta be wò ŋutilã naɖiɖi. Esia akpe ɖe ŋuwò hã be lãmeka siwo sɔ siwo le wò akɔta kple akɔta ƒe akpa si le ete la nawɔ dɔ.
• Dze Egɔme Kple Kpekpeme Siwo Mesẽ: Ate ŋu ate ame kpɔ be nàzã kpekpeme kpekpewo atsɔ adzi kuxia ɖe edzi, gake ele vevie be nàdze egɔme kple kpekpeme si ana nàlé wò nɔnɔme nyuitɔ me ɖe asi. Ne ŋusẽ le ŋuwò eye nèle dzidzeme kpɔm

Kettlebell Yaƒoƒomɔ̃ Eve KKK

Kas algajad saavad teha Kettlebell Yaƒoƒomɔ̃ Eve?

Kettlebell Double Windmill nye kettlebell kamedede si de ŋgɔ vie si bia be abɔta nali ke nyuie, ŋusẽ si le eme la nate ŋu atrɔ ɖe nɔnɔmewo ŋu. Ebia hã be woase yaƒoƒo ƒe kamedede vevi si wowɔna gɔme nyuie. Eyata ɖewohĩ masɔ na gɔmedzela siwo le kettlebell hehexɔxɔ gɔme dzem teti ko o. Ele be gɔmedzelawo nadze egɔme kple kamedede bɔbɔewo abe kettlebell swing, goblet squat, alo abɔ ɖeka ƒoƒo ene, eye vivivi la, woayi ŋgɔ ava wɔ kamedede siwo sesẽ wu abe yaƒoƒomɔ̃ ene. Ðo ŋku edzi ɣesiaɣi be nàdze egɔme kple kpekpeme si me nàvo le eye nàte ŋu akpɔ edzi, eye nàtsɔ nɔnɔme aɖo nɔƒe gbãtɔ wu kpekpeme. Anyo hã be nàbia kamedede ŋuti nunyala bibi aɖe si ate ŋu ana mɔfiame kple nyatakaka tso wò aɖaŋua ŋu.

Millised on tavalised variatsioonid Kettlebell Yaƒoƒomɔ̃ Eve?

• Kettlebell Bottom-Up Windmill: Le tɔtrɔ sia me la, woléa kettlebell la ɖe anyigba, si wɔnɛ be wò asiléƒe kple abɔta ƒe ŋusẽ nɔa dɔ wɔm vevie wu.
• Overhead Kettlebell Windmill: Eƒe tɔtrɔ sia bia be woalé kettlebell la ɖe ta dzi le ʋuʋu bliboa me, si ana abɔta nali ke eye wòate ŋu aʋuʋu.
• Double Kettlebell Windmill: Esia nye tɔtrɔ deŋgɔ aɖe si me nèléa kettlebell ɖe asi ɖesiaɖe me, ɖeka le ta dzi eye ɖeka ɖe wò axadzi, si naa agbaa kple kuxia dzina ɖe edzi zi gbɔ zi eve.
• Kettlebell Yaƒoƒomɔ̃ si me Wobɔbɔna: Tɔtrɔ sia dea akɔtadzesi le ʋuʋua ƒe gɔme, si naa ŋutilã ƒe ŋusẽ si le anyime ƒe akpa aɖe kpena ɖe kamededea ŋu.

Millised on head täiendavad harjutused Kettlebell Yaƒoƒomɔ̃ Eve?

• Kettlebell Swing: Kamedede sia doa ŋusẽ akɔta ƒe hinge ƒe ʋuʋu, megbe kɔsɔkɔsɔ ƒe ŋusẽ, kple bɔmb ƒe ŋusẽ, eye esiawo katã le vevie ŋutɔ na Kettlebell Double Windmill ƒe akpa siwo yi dzi kple anyime.
• Kettlebell Squat le Tame: Kamedede sia doa alɔ Kettlebell Double Windmill la to ŋusẽdodo afɔwo, eƒe nuto, kple abɔta me, eye wònana ŋutete si le esi be wòalé abɔta ƒe nɔnɔme me ɖe asi esime wòle squat goglo wɔm, si sɔ kple yaƒoƒomɔ̃a ƒe akpa si le anyime la nyona ɖe edzi.