Kettlebell Double Windmill
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Overview:
Kettlebell Double Windmill ke boikoetliso bo matla ba 'mele o felletseng bo shebaneng le lihlopha tse ngata tsa mesifa, ho kenyelletsa le mantlha, mahetleng le maoto, ha e ntse e ntlafatsa ho tenyetseha le botsitso. E nepahetse bakeng sa baatlelete le ba chesehelang boikoetliso ba 'mele ba maemong a mahareng ho isa ho a tsoetseng pele, ba batlang ho eketsa matla a bona a ts'ebetso le botsitso. Boikoetliso bona bo lakatseha bakeng sa bokhoni ba bona ba ho khothaletsa tšebelisano e ntle ea 'mele, ho ntlafatsa boemo ba 'mele, le ho fana ka phapang e phephetsang ho boikoetliso bo tloaelehileng.
Table of Contents
Instructions
Step-by-step guide:
- Beha mahlo a hao holim'a kettlebell letsohong la hao le letona, inama lethekeng 'me u theolele 'mele oa hau ka ho le letšehali, u lumelle letsoho la hao le letšehali hore le theohele ho leoto la hao le letšehali.
- Ha u ntse u theola 'mele oa hau, boloka letsoho la hao le letona le otlolohile holimo 'me u le potoloha ha ho hlokahala ho boloka kettlebell e leka-lekana.
- Hang ha letsoho la hao le letšehali le fihla leotong la hao le letšehali, kapa ho ea kamoo ho feto-fetoha ha hao ho lumellang kateng, fetola motsamao ka ho otlolla 'mele oa hau ho khutlela sebakeng sa ho qala, ho boloka letsoho la hao le letona le otlolohile holimo.
- Pheta ts'ebetso ena bakeng sa palo e lakatsehang ea li-reps, ebe u fetola kettlebell letsohong la hao le letšehali 'me u phete boikoetliso ka lehlakoreng le leng.
Exercise Tips:
- Motsamao o Laoloang: Mokhatlo o lokela ho lieha le ho laoloa. Qoba ho potlakela ho tsamaea kaha ho ka baka kotsi. Kettlebell double windmill ha e bue ka lebelo, empa e mabapi le taolo, tekatekano le matla.
- Boima bo Loketseng: Khetha boima bo boima empa bo laoleha. Ho sebelisa kettlebell e boima haholo ho ka lebisa sebopeho se sa lokelang le kotsi e ka 'nang ea e-ba teng. Qala ka boima bo bobebe 'me butle-butle u eketsehe ha matla a hao le matšeliso a hao a ntse a ntlafala.
- Warm-Up: Kamehla qala ka ho futhumala ho loketseng. Boikoetliso bona bo hloka ho tenyetseha ka har'a hamstrings, mahetleng le letheka. Mofuthu o motle o tla lokisetsa 'mele oa hau bakeng sa motsamao le ho fokotsa kotsi
FAQ
Can beginners do the Kettlebell Double Windmill?
Kettlebell Double Windmill ke boikoetliso bo rarahaneng bo hlokang botsitso bo botle ba mahetla, ho tenyetseha le matla a mantlha. Hangata ha e khothalletsoe ho ba qalang ka lebaka la ho rarahana ha eona le monyetla oa ho tsoa kotsi haeba e sa etsoe ka nepo. Ba qalang ba lokela ho qala ka boikoetliso ba mantlha ba kettlebell joalo ka kettlebell swing, goblet squat, kapa mola oa letsoho le le leng, 'me butle-butle ba hatele pele metsamaong e rarahaneng. Kamehla buisana le setsebi sa boikoetliso ba 'mele ho netefatsa hore boikoetliso bo etsoa ka nepo le ka polokeho.
What are common variations of the Kettlebell Double Windmill?
- The Bottoms-up Kettlebell Windmill: Ka phapang ena, kettlebell e tšoaretsoe holimo, ho bolelang hore karolo e boima e ka holim'a mofeng, e leng se eketsang phephetso bakeng sa ho ts'oara le ho tsitsa ha mahetla.
- The Double Kettlebell Bottoms-up Windmill: Ena ke mofuta o tsoetseng pele haholo moo o ts'oereng kettlebell letsohong le leng le le leng, ka bobeli maemong a tlase-up, e phephetsa matla a hau le ho leka-lekana le ho feta.
- The Overhead Kettlebell Windmill: Phapang ena e kenyelletsa ho tšoara kettlebell ka holimo ho pholletsa le mokhatlo, e leng se ka thusang ho ntlafatsa ho tsamaea ha mahetla le botsitso.
- Windmill ea Kettlebell e nang le Press: Ka phetoho ena, u etsa mochine oa mahetla ka holimo ho motsamao, u eketsa karolo e eketsehileng ea matla ho ikoetlisa.
What are good complementing exercises for the Kettlebell Double Windmill?
- Kettlebell Swing ke boikoetliso bo bong bo amanang le bona, kaha bo kopanya mesifa ea ketane e ka morao - glutes, hamstrings, le mokokotlo o ka tlaase - e leng lihlopha tse tšoanang tsa mesifa tse sebetsang nakong ea Double Windmill, kahoo ho matlafatsa matla le botsitso ka kakaretso.
- Li-Goblet Squats li ka boela tsa tlatselletsa Kettlebell Double Windmill, ha li ntse li lebisa 'mele o ka tlaase le mokokotlo, ho ntlafatsa matla le botsitso bo hlokahalang ho boloka sebopeho se nepahetseng nakong ea moea oa moea, haholo-holo nakong ea ho khumama le ho sotha.
Related keywords for Kettlebell Double Windmill:
- Boikoetliso ba Kettlebell Double Windmill
- Boikoetliso ba Kettlebell bakeng sa Thekeng
- Motsamao oa Double Windmill Kettlebell
- Boikoetliso ba ho matlafatsa letheka la Kettlebell
- Mokhoa oa Kettlebell Double Windmill
- Mokhoa oa ho etsa Kettlebell Double Windmill
- Kettlebell boikoetliso bakeng sa mesifa ea mantlha
- Thuto ea Kettlebell Double Windmill
- Boikoetliso ba Kettlebell bo lebisang thekeng
- Double Windmill e nang le tataiso ea boikoetliso ea Kettlebell