Kettlebell Omukono Gumu Oyonja era Jerk
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Okuva mu Kettlebell Omukono Gumu Oyonja era Jerk
Kettlebell One Arm Clean and Jerk dduyiro wa maanyi mu mubiri gwonna ng’atunuulira ebinywa ebiwerako omuli ebibegabega, omugongo, ebisambi n’amagulu. Ekoleddwa abantu ssekinnoomu abali ku ddaala lya fitness erya wakati oba ery’omulembe abanoonya okutumbula amaanyi gaabwe, amaanyi gaabwe, okukwatagana, n’okutebenkera. Dduyiro ono wa mugaso eri abo abagenderera okutumbula omutindo gwabwe mu mizannyo, okwokya kalori, oba okwongera eby’enjawulo mu nkola yaabwe ey’okukola dduyiro, kuba agatta okutendekebwa kw’amaanyi ne cardio mu ntambula emu.
Okukola : Okukola Okufaayo Kettlebell Omukono Gumu Oyonja era Jerk
- Kwata omukono gwa kettlebell n'omukono gumu era osike kettlebell mu ngeri ey'okubwatuka okutuuka ku kibegabega kyo, ng'ofukamira enkokola yo n'okyusa engalo yo ng'okola bw'otyo, mu ntambula emanyiddwa nga "clean".
- Kettlebell bw'emala okutuuka ku buwanvu bw'ebibegabega, nnyika amaviivi go katono n'oluvannyuma okozese amagulu go okuyamba okuvuga kettlebell waggulu waggulu, ng'ogaziya omukono gwo mu bujjuvu, kino kye kitundu kya "jerk" mu dduyiro.
- Kwata kettlebell waggulu okumala akaseera, olwo n’obwegendereza odde emabega entambula, wansi kettlebell okudda ku kibegabega kyo n’oluvannyuma wansi ku ttaka.
- Ddamu dduyiro ku muwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse ku mukono omulala okole omuwendo gwe gumu ogw’okuddiŋŋana.
Enfatuko Okukola Kettlebell Omukono Gumu Oyonja era Jerk
- Okukwata Entuufu: Ensobi emu etera okukolebwa kwe kukwata kettlebell mu bukyamu. Omukono gulina okuwummulako mu diagonally okubuna engalo zo, so si butereevu okubuna. Kino kijja kukuyamba okuba n’enkwata ennungi n’okukendeeza ku bulabe bw’akawuka ka kettlebell okuseerera okuva mu ngalo zo.
- Ffoomu Entuufu: Mu kiseera ky’okuyonja, enkokola yo zikuume kumpi n’omubiri gwo era kozesa amagulu n’ebisambi okuvuga kettlebell okutuuka ku kibegabega kyo. Kakasa nti tokozesa maanyi ga mukono gwo gokka okugusitula. Mu mutendera gwa ‘jerk phase’, kozesa amagulu go okukola amaanyi n’onyiga kettlebell waggulu, ng’osibira omukono gwo waggulu. Bulijjo kuuma core yo nga ekwatagana ate omugongo nga gugoloddwa okwewala okulumwa.
- Entambula efugibwa: Toyanguwa kutambula. Ensobi etera okukolebwa kwe kukola
Kettlebell Omukono Gumu Oyonja era Jerk Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Kettlebell Omukono Gumu Oyonja era Jerk?
Yee, abatandisi basobola okukola dduyiro wa Kettlebell One Arm Clean and Jerk, naye kikulu okutandika n’obuzito obutono n’okussa essira ku ffoomu entuufu okwewala obuvune. Dduyiro ono azingiramu entambula enzibu, n’olwekyo kiyinza okuba eky’omugaso okuyiga n’okwegezangamu ng’olungamizibwa omukugu omutendeke. Nga bwe kiri ku dduyiro yenna, kikulu okubuguma nga tonnaba n’okunyogoga oluvannyuma.
Wagamba atya akawu emirundi Kettlebell Omukono Gumu Oyonja era Jerk?
- Double Kettlebell Clean and Jerk: Enkyukakyuka eno erimu okukozesa kettlebells bbiri mu kiseera kye kimu, ekyongera omugugu okutwalira awamu n’okusomooza bbalansi yo n’okukwatagana.
- Kettlebell Hang Clean and Jerk: Mu nkyukakyuka eno, kettlebell teteekebwa wansi wakati wa reps wabula mu kifo ky’ekyo ekka wansi mu mbeera ya ‘hang’, ekyongera okussa essira ku mubiri ogwa waggulu n’amaanyi g’okukwata.
- Kettlebell Clean, Squat and Jerk: Enkyukakyuka eno eyongera squat wakati wa clean ne jerk, okwongera okwenyigira mu mubiri ogwa wansi n’okufuula dduyiro okusoomoozebwa.
- Kettlebell Clean and Push Jerk: Enkyukakyuka eno erimu okunnyika katono n’okuvuga n’amagulu ng’omaze okuyonja, nga tonnaba kusika, ekiyinza okuyamba okukola amaanyi amangi eri waggulu
Waakulu obulimba ebyamarga Kettlebell Omukono Gumu Oyonja era Jerk?
- Kettlebell Turkish Get-Up ye dduyiro omulala ow’okujjuliza kuba ayongera amaanyi g’omubiri okutwalira awamu, bbalansi, n’okukwatagana, byonna ebyetaagisa okukola obulungi enkola ya One Arm Clean and Jerk.
- Ekisembayo, Kettlebell Goblet Squat nayo esobola okujjuliza One Arm Clean and Jerk kuba enyweza omubiri ogwa wansi n’omusingi, n’ewa obutebenkevu n’amaanyi ageetaagisa mu mitendera gy’okusitula n’okusika mu dduyiro.
Ebifaananyi ez'okusobola okutandika Kettlebell Omukono Gumu Oyonja era Jerk
- Omukono gumu Kettlebell Clean ne Jerk
- Dduyiro w’ebibegabega mu Kettlebell
- Workout ya Kettlebell ey'omukono gumu
- Enkola ya Kettlebell Clean and Jerk
- Omukono gumu Kettlebell Okutendekebwa amaanyi
- Workouts ku bibegabega ne Kettlebell
- Kettlebell Clean ne Jerk ku bibegabega
- Omukono gumu Kettlebell Clean ne Jerk Dduyiro
- Kettlebell Okuzimba ebinywa by'ebibegabega
- Dduyiro w’ebibegabega wa Kettlebell ow’omulembe