Kettlebell ƒe ʋuʋudedi

• Kehaos: Hamstringid, Lɛkpɛkpɛsii.
• Varustus: Selebell
• Esmane Lihased: Deltoid Anterior, Gluteus Maximus, Hamstrings
• Teisene Lihased: Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus

Sissejuhatus Kettlebell ƒe ʋuʋudedi

Kettlebell Swing nye kamedede si me ŋusẽ le, si me ametia katã le, si doa ŋusẽ akɔta, akɔta, akɔta, akɔta, akɔta, abɔta, akɔta, kple asiléle koŋ. Enye tiatia nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me siwo le didim be yewoana yewoƒe dɔwɔwɔ ƒe ŋusẽ, dzitodzito ƒe dzidodo, kple kamedede bliboa nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàdo ŋusẽ wò ŋusẽ kple ablaɖeɖe, ami nafiã, eye wòana wò tenɔnɔ kple liƒo gɔ̃ hã nanyo ɖe edzi, si ana wòanye kamedede si ɖea vi le goawo katã me.

Ülatuse sooritamine: Sisuline õpetus Kettlebell ƒe ʋuʋudedi

• bɔbɔ ɖe wò akɔta kple klowo, tsɔ asi eveawo lé kettlebell la, nàna wò abɔwo nanɔ dzɔdzɔe eye wò akɔta nanɔ gbadzaa.
• Tsɔ kettlebell la ƒo ɖe wò afɔwo dome to wò akɔta tutu ɖe megbe esime nèle wò akɔta lém ɖe dzi.
• Tso kaba nàtu wò akɔta ɖe ŋgɔ, nàzã ŋusẽ sia atsɔ aʋuʋu kettlebell la wòade akɔta ƒe kɔkɔme.
• Na kettlebell la naʋuʋu ɖe megbe le wò afɔwo dome be wòawu gbugbɔgawɔ ɖeka nu, eye nàgbugbɔ ʋuʋu sia awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Kettlebell ƒe ʋuʋudedi

• **Asiléle Nyuie**: Lé kettlebell la kple asi eveawo, kpɔ egbɔ be wò asiléƒea sesẽ gake mesẽ akpa o. Vodada si bɔ enye be woalé kettlebell la sesĩe akpa, si ate ŋu ana asibidɛ nate ɖe ame dzi. Ele be kettlebell la naʋuʋu faa tso wò asiwo me.
• **Ŋku ƒe Kadodo**: Na wò ŋku nanɔ kettlebell la ŋu le ʋuʋudedi la katã me. Esia kpena ɖe ŋuwò be nàda asɔ eye wò susu nanɔ nu ŋu, eye wòxea mɔ na wò be màbɔbɔ ɖe ŋgɔ alo agbugbɔ ɖe megbe akpa o. Vodada si bɔ enye be nànɔ anyi alo akpɔ axawo dzi, si ate ŋu ana nàda asɔ eye wòana nàxɔ abi.
• **Yagbɔgbɔ ƒe Mɔnu**: Gbɔgbɔ le eme esi nèle tsigoea ʋuʋum

Kettlebell ƒe ʋuʋudedi KKK

Kas algajad saavad teha Kettlebell ƒe ʋuʋudedi?

Ẽ, gɔmedzelawo ate ŋu awɔ Kettlebell Swing kamededea godoo. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe vaseɖe esime nàxɔ agbalẽvia nyuie. Kamedede sia lɔ ŋutilã ƒe akpa geɖe ɖe eme, siwo dometɔ aɖewoe nye akɔta, akɔta, akɔta, abɔta, abɔta, abɔta, pecs, kple asiléle, eyata ele vevie ŋutɔ be nàwɔe nyuie be nàƒo asa na abixɔxɔ. Ate ŋu aɖe vi na gɔmedzelawo be woaxɔ mɔfiame tso kamedede ŋuti nunyala aɖe gbɔ be woakpɔ egbɔ be woƒe nɔnɔme sɔ.

Millised on tavalised variatsioonid Kettlebell ƒe ʋuʋudedi?

• Kettlebell ƒe Ʋuʋu Eve: Esia bia be woazã kettlebell eve le ɣeyiɣi ɖeka me, si ana ŋusẽ kple ŋusẽ si hiã la nadzi ɖe edzi.
• Abɔ Ðeka ƒe Kettlebell Swing: Wotsɔa alɔ ɖeka wɔa tɔtrɔ sia le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ame ŋu be woada asɔ ahawɔ ɖeka nyuie wu.
• Kettlebell Swing kple Squat: Tɔtrɔ sia tsɔa ʋuʋudedi si wozãna tsã kple squat ƒoa ƒui be wòawɔ dɔ na lãmeka ƒe hatsotso geɖe zi ɖeka.
• Kettlebell ƒe Ʋuʋu si Hea Kɔkɔe: Tɔtrɔ sia bia be woahe kettlebell la ayi abɔta ƒe kɔkɔme le ʋuʋudedi la tame, eye woaƒo ame ƒe tame wu ʋuʋu si wozãna ɖaa.

Millised on head täiendavad harjutused Kettlebell ƒe ʋuʋudedi?

• Goblet Squats hã doa Kettlebell Swings ƒe viɖewo ɖe ŋgɔ to afɔ ƒe ŋusẽ tutuɖo kple akɔta ƒe ʋuʋu nyuie wu me, siwo le vevie ŋutɔ be woalé nɔnɔme nyuitɔ kple dɔwɔwɔ nyuie me ɖe asi le ʋuʋudedi me.
• Plank ateŋu ana Kettlebell Swings ƒe viɖewo hã nadzi ɖe edzi esi wodoa ŋusẽ lãmeka veviwo, si naa liƒo kple dadasɔ si nye nu vevi aɖe si ana woakpɔ kettlebell ƒe ʋuʋu dzi le ʋuʋudedi me la nyona ɖe edzi.