Kettlebell ƒe Nɔƒe-Up

• Kehaos: Miam Chest
• Varustus: Selebell

Sissejuhatus Kettlebell ƒe Nɔƒe-Up

Kettlebell Sit-Up nye kamedede si me ŋusẽ le si naa kamedede si me kɔ nyuie na wò nu vevitɔ, si doa ŋusẽ ƒodo ƒe ŋusẽ eye wònana wò liƒo bliboa nyona ɖe edzi. Enyo ŋutɔ na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, siwo le didim be yewoado ŋusẽ yewoƒe hehe veviwo. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nànɔ te nyuie wu, ana kamedefefewo nanyo ɖe edzi, eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Kettlebell ƒe Nɔƒe-Up

• Blo wò klowo eye nàna wò afɔwo nanɔ anyigba gbadzaa, eye nàkaka ɖe wo nɔewo gbɔ wòadidi abe abɔta ene.
• Do wò nuto si me nèle la ɖe dzi eye nàkɔ wò tame wòaɖo wò klowo gbɔ, eye nàna kettlebell la nate ɖe wò akɔta ŋu.
• Ne wò tame le dzogoe 90 me kple anyigba la, lé nɔnɔmea me ɖe asi sɛkɛnd ɖeka.
• Ðe wò ŋutilã ɖe anyi vivivi trɔ yi afisi nèdze egɔme tsoe, eye nàlé ɖokuiwò dzi ɖuɖu me ɖe asi eye màɖe mɔ wò akɔta naƒo ɖe anyigba o. Gbugbɔ wɔ kamededea abe alesi nèdi ene.

Nõuanded sooritamiseks Kettlebell ƒe Nɔƒe-Up

• **Ƒo asa na Kɔ ƒe Tete**: Vodada si bɔ enye be nàhe wò kɔ ayi ŋgɔ esime nèle agbagba dzem be yeanɔ anyi, si ateŋu ahe tete vɛ. Ke boŋ, lé fɔ ɖe wò ƒodo ƒe lãmekawo zazã atsɔ akɔ wò ŋutilã ɖe dzi ŋu. Ele be wò ŋku nanɔ kettlebell la ŋu le ʋuʋua katã me be nàƒo asa na kɔ ƒe tete.
• **Kpekpeme Tiatia Nyui**: Tia kettlebell si sesẽ gake woate ŋu akpɔ edzi. Kpekpeme si kpekpe akpa zazã ate ŋu agblẽ nu le wò nɔnɔme ŋu eye wòate ŋu ana nàxɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na duƒuƒu to kamededea me. Alesi K. ƒe dɔwɔwɔ nyuie

Kettlebell ƒe Nɔƒe-Up KKK

Kas algajad saavad teha Kettlebell ƒe Nɔƒe-Up?

Ẽ, gɔmedzelawo ate ŋu awɔ Kettlebell Sit-Up kamededea, gake ele be woadze egɔme kple kettlebell ƒe kpekpeme si le bɔbɔe be woaƒo asa na lãmekawo ƒe tete. Ele vevie ŋutɔ hã be nàsrɔ̃ nɔnɔme kple aɖaŋu nyuitɔ si woatsɔ axe mɔ ɖe abixɔxɔ nu. Ne mèka ɖe edzi o la, anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala aɖe.

Millised on tavalised variatsioonid Kettlebell ƒe Nɔƒe-Up?

• Kettlebell V-Sit: Esia bia be nàda asɔ le wò asikeƒu dzi eye nàkɔ wò afɔwo ɖe dzi eye nàbɔbɔ klowo, esime nèlé kettlebell la ɖe wò akɔta, emegbe nàkeke wò afɔwo kple abɔwo ɖe enu le ɣeyiɣi ɖeka me.
• Kettlebell Sit-Up and Press: Esia nye anyinɔƒe si wowɔna le kɔnu nu, gake le ʋuʋua tame la, èmia kettlebell la ɖe ta dzi.
• Kettlebell Oblique Sit-Up: Le gɔmeɖeɖe sia me la, èléa kettlebell la ɖe asi ɖeka me, wɔa sit-up, eye le ʋuʋua tame la, ètrɔna yia kettlebell la ƒe axadzi.
• Kettlebell Sit-Up and Pass: Esia bia be woawɔ sit-up edziedzi gake kuxi bubu si nye be woatsɔ kettlebell la tso asi ɖeka dzi ayi asi...

Millised on head täiendavad harjutused Kettlebell ƒe Nɔƒe-Up?

• Kettlebell Swing: Kamedede sia kpena ɖe Kettlebell Sit-Ups ŋu elabena elɔa lãmeka veviwo hã ɖe eme, gake etea gbe ɖe akɔta kple akɔta geɖe wu. Esia kpena ɖe ame ŋu wòdaa asɔ le ƒodo ƒe susu si nɔa anyinɔƒenɔlawo me eye wòtua ŋusẽ vevi bliboa ɖo.
• Planks: Planks nye kamedede gã bubu si kpena ɖe Kettlebell Sit-Ups ŋu. Togbɔ be sit-ups la tɔa ŋku akɔta ƒe akpa si le etame kple esi le ete koŋ hã la, ʋuƒoawo xɔa nuto bliboa, si me ƒodo si le tsia dzi hã le, si le vevie na nuto bliboa ƒe ŋusẽ kple eƒe liƒo.