Kettlebell ƒe Afɔɖeɖe
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Sissejuhatus Kettlebell ƒe Afɔɖeɖe
Kettlebell Step-Up nye kamedede si me ŋusẽ le si tsɔa ŋusẽdodo hehexɔxɔ kple dzitodzito ƒoa ƒui, si naa viɖewo abe dadasɔ nyuie wu, ŋutilã ƒe akpa si le ete ƒe ŋusẽ si dzi ɖe edzi, kple dzi ƒe tsotso si dzina ɖe edzi hena ami ƒe dzodzo. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, vevietɔ amesiwo ƒe taɖodzinue nye be yewoado ŋusẽ yewoƒe afɔwo, yewoƒe akɔta, kple yewoƒe akɔta. Amewo ate ŋu atia kamedede sia le alesi wòwɔa dɔ nyuie le lãmekawo ƒe hatsotso geɖe ŋudɔwɔwɔ me, doa kamedede bliboa ɖe ŋgɔ, kple alesi wòte ŋu trɔna ɖe kamedede ƒe sesẽme kple ɣeyiɣi didi vovovowo ŋu le mɔ vovovowo nu ta.
Ülatuse sooritamine: Sisuline õpetus Kettlebell ƒe Afɔɖeɖe
- Ðo ɖokuiwò ɖe afɔti alo zikpui sesẽ aɖe ŋgɔ, eye wò afɔwo nado tso wo nɔewo gbɔ abe akɔta ene.
- Dze kamededea gɔme to afɔ tsɔtsɔ yi dzi kple wò ɖusifɔ ɖe afɔti alo zikpui dzi, esime nèle wò akɔta ɖe dzi eye nèle abɔta ɖe megbe.
- Tu wò ɖusifɔkpodzi be nàkɔ wò ŋutilã ɖe atrakpui la dzi, eye nàna wò miasi nado go wò ɖusime.
- Tsɔ ŋuɖɔɖɔɖo gbugbɔ yi anyime va ɖo afisi nèdze egɔme tsoe, afɔ ɖeka ɖekaɖeka, eye nàgbugbɔ kamededea awɔ eye afɔ evelia nakplɔe.
Nõuanded sooritamiseks Kettlebell ƒe Afɔɖeɖe
- Tia Kpekpeme Nyuitɔ: Tia kettlebell kpekpeme si sesẽ gake woate ŋu akpɔ edzi. Ne kpekpemea lolo akpa la, ate ŋu agblẽ nu le wò nɔnɔme ŋu eye wòana nàxɔ abi. Ne eƒe kpekpeme le bɔbɔe akpa la, ɖewohĩ mana tsitretsitsi si sɔ be wòawɔ dɔ nyuie na wò lãmekawo o.
- Zã Nuƒolanɔƒe si Li Ke: Kpɔ egbɔ be afɔɖeɖe alo nuƒolanɔƒe si zãm nèle la li ke eye eƒe kɔkɔme sɔ. Afɔɖeɖe si kɔ akpa ate ŋu ana wò klo nate ɖeɖi ame ŋu, evɔ afɔɖeɖe si bɔbɔ akpa ya mate ŋu anye kuxi si sɔ o. Ele be afɔɖeɖea nakɔ ale gbegbe be wò klo nakɔ
Kettlebell ƒe Afɔɖeɖe KKK
Kas algajad saavad teha Kettlebell ƒe Afɔɖeɖe?
Ẽ, gɔmedzelawo ate ŋu awɔ Kettlebell Step-Up kamededea godoo. Gake ele be woadze egɔme kple kettlebell ƒe kpekpeme si le bɔbɔe wu eye woƒe susu nanɔ nɔnɔme nyui me léle ɖe asi ŋu. Ele vevie be nàkpɔ egbɔ be afɔti alo zikpui si wozã la sesẽ eye eƒe kɔkɔme sɔ. Ele be gɔmedzelawo nabu eŋu hã be yeana hehenala alo ame bibi aɖe nakpɔ yewo dzi be yeakpɔ egbɔ be yewole kamededea wɔm nyuie eye wole dedie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàxɔ dzo nyuie do ŋgɔ eye nàfa le emegbe.
Millised on tavalised variatsioonid Kettlebell ƒe Afɔɖeɖe?
- Kettlebell Step-Up with Lunge: Le tɔtrɔ sia me la, èwɔa reverse lunge ne èɖiɖi tso aɖaka la me vɔ, si naa kuxi bubu nɔa wò dadasɔ kple nuwɔwɔ aduadu ŋu.
- Kettlebell Step-Up with Front Rack: Tɔtrɔ sia bia be nàlé kettlebell la ɖe ŋgɔgbe rack ƒe nɔnɔme me, si wɔnɛ be wò ŋutilã ƒe akpa si le etame kple wò tame la wɔa dɔ sesĩe wu.
- Kettlebell Step-Up with Single Arm Swing: Tɔtrɔ sia tsɔa alɔ ɖeka ƒe kettlebell ʋuʋu le ʋuʋua ƒe gɔme, si naa akpa aɖe si me ŋusẽ le kpena ɖe kamededea ŋu.
- Kettlebell Step-Up with Lateral Raise: Tɔtrɔ sia bia be nàwɔ lateral raise kple kettlebell la ne èle afɔ ɖem, eye nàɖo taɖodzinu na wò abɔta kple akɔta ƒe akpa si le etame.
Millised on head täiendavad harjutused Kettlebell ƒe Afɔɖeɖe?
- Lunges with Kettlebell Pass-Through: Kamedede sia hã tɔa ŋku ametia ƒe akpa si le ete kple eƒe akpa si le eme abe alesi Kettlebell Step-Up wɔnɛ ene, gake etsɔa dadasɔ kple nuwɔwɔ aduadu ƒe akpa aɖe kpena ɖe eŋu to kettlebell la tsɔtsɔ yi aɖuɖɔtoe ƒe afɔ te me, si wɔnɛ be wònaa eƒe liƒo kple dziɖuɖu bliboa nyona ɖe edzi.
- Goblet Squats: Goblet squats kpena ɖe Kettlebell Step-Up ŋu to ŋkuléle ɖe lãmeka ƒe hatsotso ɖeka mawo ke ŋu - quads, glutes, kple hamstrings, gake le ʋuʋu ƒe ɖoɖo bubu me, si na be woate ŋu awɔ kamedede si de to wu le ŋutilã ƒe akpa si le ete.
Seotud märksõnad Kettlebell ƒe Afɔɖeɖe
- Kettlebell Afɔɖeɖe-Up kamedede
- Quadriceps ƒe ŋusẽdodo kple Kettlebell
- Akɔta ƒe ʋuʋu Kettlebell kamededewo
- Kettlebell ƒe ɖoɖowɔɖi na afɔ sesẽwo
- Afɔɖeɖe ƒe kamededewo kple Kettlebell
- Kettlebell kamededewo na ata ƒe lãmekawo
- Quadriceps kamedede to Kettlebell zazã me
- Kettlebell kamededewo na afɔ ƒe lãmekawo
- Step-Up Kettlebell ƒe hehexɔxɔ
- Ŋusẽdodo ata kple Kettlebell Step-Up.