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Kettlebell Step-Up

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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Kettlebell Step-Up

Kettlebell Step-Up yog ib qho kev tawm dag zog ntau yam uas tsom ntau pawg leeg nrog rau glutes, quads, thiab hamstrings, muab ob qho tib si lub zog thiab cov txiaj ntsig ntawm lub plawv. Nws yog qhov kev xaiv zoo tshaj plaws rau cov tib neeg ntawm txhua qib kev qoj ib ce, los ntawm cov pib mus rau cov neeg ncaws pob siab, vim nws qhov kev siv zog. Cov neeg yuav xav ua qhov kev tawm dag zog no txhawm rau txhim kho lawv lub cev qis zog, txhim kho lawv qhov sib npaug thiab kev sib koom tes, thiab txhawb nqa tag nrho lub cev.

Qhia txog: Lub thibkis Step-by-Step Kettlebell Step-Up

  • Muab koj txhais ko taw rau ntawm lub rooj ntev zaum, xyuas kom koj txhais ko taw tag nrho ntawm qhov chaw thiab tsis dai ntawm ntug.
  • Nias ntawm koj txhais ko taw sab xis, siv koj txhais ceg lub zog los nqa koj lub cev kom txog thaum koj txhais ceg ncaj ncaj thiab koj sawv ntawm lub rooj ntev zaum.
  • Maj mam txo koj txhais ko taw rov qab rau hauv av, tswj kev tswj thiab sib npaug thoob plaws hauv lub zog.
  • Rov ua qhov kev tawm dag zog nrog koj txhais ko taw sab laug nce mus rau lub rooj ntev zaum, thiab txuas ntxiv hloov ob txhais ceg rau tus lej xav tau.

Nruab ntxaug ntawv Kettlebell Step-Up

  • Txoj Cai Nyhav: Xaiv qhov hnyav kettlebell uas nyuaj tab sis tswj tau. Ib qho yuam kev feem ntau yog siv qhov hnyav hnyav dhau, uas tuaj yeem ua rau tsis zoo thiab raug mob. Pib nrog qhov hnyav dua thiab maj mam nce ntxiv thaum koj lub zog txhim kho.
  • Tswj Movement: Tsis txhob rushing lub ce. Ua txhua kauj ruam hauv kev qeeb thiab tswj kom koom nrog cov leeg kom raug thiab zam kev raug mob. Qhov no kuj yuav pab ua kom muaj txiaj ntsig ntawm kev tawm dag zog.
  • Balanced Training: Nco ntsoov ua qhov kev tawm dag zog ntawm ob sab kom ntseeg tau tias kev cob qhia sib npaug.

Kettlebell Step-Up FAQs

Tuaj nov cuag Kettlebell Step-Up?

Yog lawm, cov neeg pib tuaj yeem ua Kettlebell Step-Up ce. Txawm li cas los xij, lawv yuav tsum pib nrog lub kettlebell qis thiab qis qis kom paub tseeb tias daim ntawv tsim nyog thiab tiv thaiv kev raug mob. Thaum lawv tsim kom muaj zog thiab sib npaug, lawv tuaj yeem maj mam nce qhov hnyav ntawm kettlebell thiab qhov siab ntawm cov kauj ruam. Nws tseem yog ib qho tseem ceeb rau cov neeg pib kawm paub cov txheej txheem kom raug los ntawm tus kws qhia ntawv pov thawj lossis cov peev txheej txhim khu kev qha kom ua tiav qhov kev tawm dag zog kom raug. Nco ntsoov ua kom sov ua ntej pib ua haujlwm ib txwm ua.

Yuav ua li cas kev sau ntawv tso? Kettlebell Step-Up?

  • Kettlebell Step-Up nrog Bicep Curl: Cov qauv no suav nrog lub bicep curl thaum koj nce mus rau lub platform, ntxiv rau lub cev sab sauv rau kev tawm dag zog.
  • Kettlebell Step-Up nrog Lateral Raise: Hauv qhov kev hloov pauv no, koj ua ib qho kev txhawb nqa nrog kettlebell thaum koj nce, tsom koj lub xub pwg cov leeg.
  • Kettlebell Step-Up nrog Pem Hauv Ntej Squat: Qhov no suav nrog kev ua haujlwm pem hauv ntej nrog lub kettlebell tom qab koj nce mus rau lub rooj ntev zaum, ntxiv rau lub cev qis zog.
  • Kettlebell Step-Up nrog Viav Vias: Qhov kev hloov pauv no suav nrog lub viav vias kettlebell thaum koj nce, ua rau nws lub cev tag nrho.

Yuav ntawm li cas kev caij kab mob los tso tso Kettlebell Step-Up?

  • Lunges: Zoo li Kettlebell Step-Ups, lunges kuj ua haujlwm hauv lub cev qis, tsom rau lub duav, glutes, quads, hamstrings, thiab cov leeg tawv tawv ntawm sab hauv ncej puab, txhim kho koj qhov sib npaug thiab kev sib koom tes uas yog qhov tseem ceeb rau cov kauj ruam. - nce zog.
  • Deadlifts: Deadlifts ntxiv rau Kettlebell Step-Up raws li lawv tsom rau cov saw tom qab, suav nrog cov hamstrings, glutes, thiab sab nraub qaum, ua kom tag nrho lub zog thiab ruaj khov uas tuaj yeem txhim kho koj qhov kev ua tau zoo thiab kev ua siab ntev hauv kev tawm dag zog.

Cov ntawv cov tuam tsev muaj kev khiav Kettlebell Step-Up

  • Kettlebell nce qib workout
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