Kettlebell ƒo xlã Ta ƒe Tɔtrɔ

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Selebell

Sissejuhatus Kettlebell ƒo xlã Ta ƒe Tɔtrɔ

Kettlebell Around Head Rotation nye kamedede si me ŋusẽ le si doa ŋusẽ abɔta, abɔwo, kple nu vevi koŋ esime wònaa asitɔtrɔ le nɔnɔmewo ŋu kple nuwɔwɔ aduadu nyona ɖe edzi. Enyo ŋutɔ na ame ɖekaɖeka siwo ƒe kamedede le vovovo, vevietɔ amesiwo le didim be yewoana yewoƒe tame ƒe ŋusẽ kple liƒo nanyo ɖe edzi. Amewo ate ŋu atia kamedede sia le ŋutete si le esi be wòawɔ nu kple lãmeka vovovowo le ɣeyiɣi ɖeka me ta, si ana ŋutilã nada asɔ wu eye wòanɔ kamedede bliboa me nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Kettlebell ƒo xlã Ta ƒe Tɔtrɔ

• Do wò abɔwo ɖe ŋgɔ le ŋgɔwò, eye nàna kettlebell la nanɔ akɔta ƒe kɔkɔme.
• Dze kettlebell la tsɔtsɔ ƒo xlã wò ta gɔme vivivi le gaƒoɖokui ƒe mɔ nu, nàkpɔ egbɔ be yeƒe nu vevi la le dɔ wɔm eye wò ʋuʋu le zɔzɔm nyuie.
• Ne kettlebell la nya trɔ bliboe ƒo xlã wò ta ko la, trɔ mɔa eye nàʋuʋu kettlebell la ɖe mɔ si tsi tre ɖe gaƒoɖokui ŋu nu.
• Gbugbɔ wɔ esia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe nɔnɔme le tsitrenu eye yeɖu yeƒe ʋuʋu dzi le kamededea katã me.

Nõuanded sooritamiseks Kettlebell ƒo xlã Ta ƒe Tɔtrɔ

• Ƒo asa na Duƒuƒu: Vodada si bɔ enye be woawɔ kaba le ʋuʋua me, si ate ŋu ana ame magate ŋu aɖu eɖokui dzi o eye wòate ŋu axɔ abi. Nu vevitɔe nye be nàwɔ tɔtrɔa le afɔɖeɖe si dzi woɖu, si mewɔa tɔtrɔ o nu. Menye ɖeko esia naa dedienɔnɔ nɔa dedie ko o, ke enaa kamededea wɔa dɔ nyuie wu hã.
• Engage Core: Be nàkpɔ viɖe geɖe tso kamedede sia me la, ele vevie ŋutɔ be nàde wò lãmeka veviwo me. Menye ɖeko esia akpe ɖe ŋuwò nàda asɔ ahali ke ko o, ke akpe ɖe ŋuwò nàdo ŋusẽ wò nu vevitɔ hã. Vodada si bɔ enye be woaɖo ŋu ɖe abɔ kple abɔta ƒe ŋusẽ ɖeɖeko ŋu, si ate ŋui

Kettlebell ƒo xlã Ta ƒe Tɔtrɔ KKK

Kas algajad saavad teha Kettlebell ƒo xlã Ta ƒe Tɔtrɔ?

Ẽ, gɔmedzelawo ateŋu awɔ Kettlebell Around the Head Rotation kamedede, si woyɔna hã be "Halo" kamedede. Gake ele vevie be nàdze egɔme kple kettlebell si mesẽ o be nàbi ɖe aɖaŋua me eye nàƒo asa na abixɔxɔ. Kamedede sia bia be nàʋuʋu kettlebell la le halo motion me aƒo xlã wò ta, si ate ŋu asesẽ na gɔmedzelawo. Eyata anyo be nànoe blewu, alé kettlebell la dzi ɖuɖu me ɖe asi, eye nàdzi eƒe kpekpeme ɖe edzi vivivi ne ŋusẽ kple kakaɖedzi le nyonyom ɖe edzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala aɖe be nàkpɔ egbɔ be yeƒe nɔnɔme sɔ eye wòle dedie.

Millised on tavalised variatsioonid Kettlebell ƒo xlã Ta ƒe Tɔtrɔ?

• Kettlebell Around the Body: Le esi teƒe be nàtrɔ kettlebell la aƒo xlã ta la, tɔtrɔ sia bia be nàtrɔe ɖe wò akɔta, eye nàtrɔ mɔfiamewo le eɖoɖo ɖesiaɖe megbe.
• Kettlebell Nɔnɔmetata 8: Tɔtrɔ sia bia be nàto kettlebell la ŋu le nɔnɔmetata 8 ƒe ʋuʋu me aƒo xlã wò afɔwo, awɔ wò nuto kple wò ŋutilã ƒe akpa si le ete.
• Kettlebell Yaƒoƒomɔ̃: Tɔtrɔ sia bia be nàtsɔ alɔ ɖeka alé kettlebell la ɖe ta dzi, emegbe nàbɔbɔ ɖe akɔta eye nàtrɔ wò ŋutilã be wòaɖo anyigba kple asi evelia.
• Kettlebell Swing with Rotation: Tɔtrɔ sia bia be nàʋuʋu kettlebell la vaseɖe abɔta ƒe kɔkɔme, emegbe nàtrɔ wò ŋutilã ɖe axa ɖeka ne èle eɖiɖim ɖe anyi ake.

Millised on head täiendavad harjutused Kettlebell ƒo xlã Ta ƒe Tɔtrɔ?

• Kettlebell Turkish Get-ups: Kamedede sia kpena ɖe Around Head Rotation ŋu to abɔta ƒe liƒo, nu vevi ƒe ŋusẽ, kple nuwɔwɔ aduadu dodo ɖe ŋgɔ me, siwo le vevie ŋutɔ na tɔtrɔ ƒe ʋuʋua wɔwɔ dedie eye woawɔe nyuie.
• Kettlebell Goblet Squats: Kamedede sia kpena ɖe Around Head Rotation ŋu to ŋusẽdodo ametia ƒe akpa si le ete kple eƒe nuto me, si naa gɔmeɖoanyi sesẽ na tɔtrɔ ƒe ʋuʋu eye wònaa dɔwɔwɔ ƒe kamedede bliboa nyona ɖe edzi.