Kettlebell ƒe Nyadzɔdzɔdɔwɔƒe si Nɔ anyi

• Kehaos: Kote
• Varustus: Selebell
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Sissejuhatus Kettlebell ƒe Nyadzɔdzɔdɔwɔƒe si Nɔ anyi

Kettlebell Seated Press nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe abɔta, abɔwo, kple nu veviwo ŋu. Esɔ nyuie na kamedede gɔmedzelawo kple amesiwo lɔ̃a kamedede deŋgɔ siwo di be yewoana ame ƒe akpa si le etame ƒe ŋusẽ kple liƒo nanyo ɖe edzi siaa. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, ana nànɔ te nyuie wu, eye wòana dɔwɔwɔ ƒe kamedede bliboa nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Kettlebell ƒe Nyadzɔdzɔdɔwɔƒe si Nɔ anyi

• Kpɔ egbɔ be wò asibidɛwo dze ŋgɔ ŋgɔ, eye wò abɔtawo bɔbɔ ɖe dzogoe si nye dzidzenu 90 dzi, wòasɔ ɖe wò abɔta nu.
• Tu kettlebells la blewuu yi dzi, eye nàkeke wò abɔwo ɖe enu bliboe evɔ màxe wò abɔta o.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ɖeka, emegbe nàɖiɖi kettlebells la vivivi atrɔ ayi teƒe si nèdze egɔme tsoe, eye nànɔ ʋuʋua dzi ɖum.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Kettlebell ƒe Nyadzɔdzɔdɔwɔƒe si Nɔ anyi

• Ʋuʋu si Dzi Woɖu: Vodada bubue nye ʋuʋu kabakaba. Ele be woawɔ kettlebell seated press la blewu eye woakpɔ edzi. Mia kettlebell la ɖe ta dzi vaseɖe esime wò alɔnu nakeke bliboe, tɔ vie, emegbe nàɖiɖii blewuu ake ɖe anyi. Esia ana wò lãmekawo nawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Do Wò Nu Vevitɔ: Be nàkpɔ viɖe geɖe tso kamedede sia me la, ele vevie be nàtsɔ wò nu vevitɔa de eme. Menye ɖeko esia kpena ɖe ŋuwò be wò ŋutilã nali ke ko o, ke enaa wò ƒodo ƒe lãmekawo hã wɔa dɔ. Vodada si bɔ enye be woawɔ akɔta

Kettlebell ƒe Nyadzɔdzɔdɔwɔƒe si Nɔ anyi KKK

Kas algajad saavad teha Kettlebell ƒe Nyadzɔdzɔdɔwɔƒe si Nɔ anyi?

Ẽ, gɔmedzelawo ate ŋu awɔ Kettlebell Seated Press ƒe kamededea. Enye kamedede gã aɖe si doa ŋusẽ ame ƒe akpa si le etame, vevietɔ abɔta kple abɔwo. Gake ele vevie be nàdze egɔme kple kettlebell si mesẽ o eye nàdzi kpekpeme ɖe edzi vivivi ne ŋusẽ le nyonyom ɖe edzi. Ele vevie ŋutɔ hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ele be gɔmedzelawo nabu mɔfiame xɔxɔ tso kamedede ƒe hehenala gbɔ be woakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Kettlebell ƒe Nyadzɔdzɔdɔwɔƒe si Nɔ anyi?

• Kettlebell Seated Press with Twist: Le tɔtrɔ sia me la, ètsɔa nusi trɔna kpena ɖe wò akɔta ŋu ne èle kettlebell la tem, si wɔnɛ be wò nuto kple obliques la ƒoa wo ɖokui ɖe eme.
• Double Kettlebell Seated Press: Eƒe tɔtrɔ sia bia be nàzi kettlebell eve dzi le ɣeyiɣi ɖeka me, si ana kuxi kple ŋusẽ si hiã la nadzi ɖe edzi.
• Kettlebell Seated Press with Resistance Band: Ne ètsɔ tsitretsitsi ƒe ka aɖe kpe ɖe wò kettlebell seated press ŋu la, àte ŋu ana kamededea ƒe teteɖeanyi kple sesẽ nadzi ɖe edzi.
• Kettlebell Seated Arnold Press: Tɔtrɔ sia tsɔa ʋuʋu si le gota, si le tɔtrɔm ne èle kettlebell la tem ɖe ta dzi, si wotsɔ ŋkɔ na Arnold Schwarzenegger, eye wòɖoa taɖodzinu na wò abɔta ƒe lãmekawo ƒe akpa vovovowo.

Millised on head täiendavad harjutused Kettlebell ƒe Nyadzɔdzɔdɔwɔƒe si Nɔ anyi?

• Kettlebell Swing: Esia kpena ɖe kettlebell seated press ŋu to nuwɔwɔ ɖe ŋutilã ƒe akpa vevi kple eƒe akpa si le ete ŋu, si naa ŋutilã bliboa ƒe kamedede eye wònaa ŋusẽ bliboa kple liƒo si le vevie na seated press la wɔwɔ nyuie wu.
• Push-ups: Wowɔa lãmeka ƒe hatsotso mawo ke abe kettlebell seated press ene, vevietɔ deltoids, triceps, kple pectorals, gake wotsɔa nu vevi aɖe kpena ɖe eŋu hã, si wɔnɛ be ŋusẽ kple dzidodo bliboa nyona ɖe edzi.