Kettlebell One Arm Swing
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Overview:
The Kettlebell One Arm Swing ke boikoetliso bo matla, bo felletseng ba 'mele bo lebisang le ho matlafatsa mantlha, makhopho, hamstrings, mahetleng le forearm. E loketse batho ka bomong maemong ohle a boikoetliso, haholo ba batlang ho ntlafatsa matla a bona a ts'ebetso, mamello le matla. Ka ho kenyelletsa boikoetliso bona kemisong ea hau, u ka ntlafatsa botsitso ba 'mele oa hau, tšebelisano, le ts'ebetso ea liatleletiki ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Koba mangole hanyenyane, u ikamahanye le letheka ho sutumelletsa sekoti sa hau morao, 'me u tšoare kettlebell ka letsoho le le leng.
- Sebelisa letheka la hao ho sututsa kettlebell ho ea fihla bophahamong ba mahetla, u boloke letsoho la hao le otlolohile 'me u shebile pele.
- Lumella kettlebell hore e khutlele fatše, e itšetlehile ka letheka le ho khumama mangole hanyenyane ho monya boima.
- Pheta ts'ebetso ea ho sisinyeha bakeng sa palo eo u e batlang ea reps, ebe u fetola matsoho 'me u phete boikoetliso ka letsoho le leng.
Exercise Tips:
- **Qoba ho Sebelisa Mahetla a Hao**: Phoso e tloaelehileng ke ho sebelisa mahetla a hao ho phahamisa kettlebell. Matla a lokela ho tsoa lethekeng la hao le glutes, eseng 'mele oa hao o ka holimo. Ha u sutumelletsa letheka la hao pele, kettlebell e lokela ho suthela holimo. Lehetla la hau le lokela ho lula ka sekoting sa lona 'me le phutholohile.
- **Mokhoa oa ho Phefumoloha**: Ho phefumoloha hantle ho bohlokoa bakeng sa boikoetliso bona. Hohella moea ha kettlebell e theoha, phefumoloha ka matla ha u ntse u sutumelletsa letheka ka pele 'me u tsokotsa kettlebell holimo. Sena se tla thusa ho hohela mokokotlo oa hau le ho fana ka matla bakeng sa swing.
- **Se ke oa Squ
FAQ
Can beginners do the Kettlebell One Arm Swing?
Ee, ba qalang ba ka etsa boikoetliso ba Kettlebell One Arm Swing. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Hape ho molemo ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a bonts'a mokhoa o nepahetseng pele. Boikoetliso bona bo kenyelletsa matla le khokahano, kahoo ho bohlokoa ho e utloisisa le ho e etsa ka nepo.
What are common variations of the Kettlebell One Arm Swing?
- Kettlebell One Arm Swing and Switch: Phapang ena e kenyelletsa ho sotha kettlebell ka letsoho le le leng ebe o e fetisetsa ka lehlakoreng le leng ka holim'a ho sisinyeha, ho ntlafatsa ts'ebetso le botsitso.
- Kettlebell One Arm Swing le Squat: Phapang ena e kenyelletsa squat e ka tlaase ho seketsoana, e fana ka boikoetliso bo matla haholoanyane bakeng sa 'mele o ka tlaase.
- Kettlebell One Arm Swing with Twist: Ka phetoho ena, o etsa ho sotha hanyenyane thekeng ha o ntse o tsoka kettlebell, e thusang ho kopanya le ho matlafatsa mesifa ea mantlha.
- Kettlebell One Arm Swing le Hloekileng: Phapang ena e kenyelletsa ho tsoka kettlebell ebe o e isa sebakeng se hloekileng (ho phahamisa kettlebell ho ea fihla bophahamong ba mahetla), ho sebetsa 'mele o ka holimo le o tlase.
What are good complementing exercises for the Kettlebell One Arm Swing?
- Kettlebell Snatch, joaloka One Arm Swing, e fana ka boikoetliso ba 'mele o feletseng, e lebisang tlhokomelo ho lihlopha tse tšoanang tsa mesifa, empa e boetse e kenyelletsa mokhoa o rarahaneng oa ho sisinyeha, ho matlafatsa bokhoni ba hau ba ho laola kettlebell nakong ea ho sisinyeha.
- Turkey Get-Up ke boikoetliso bo tlatsetsang hobane bo khothalletsa botsitso ba mahetla le matla a mantlha, a bohlokoa bakeng sa ho boloka sebopeho le ho thibela kotsi nakong ea Kettlebell One Arm Swing.
Related keywords for Kettlebell One Arm Swing:
- Boikoetliso ba One Arm Kettlebell Swing
- Boikoetliso ba Kettlebell bakeng sa ho phahamisa boima
- Ho tsokotsa letsoho le le leng le Kettlebell
- Koetliso ea matla le Kettlebell
- Kettlebell Swing ea letsoho le le leng
- Boikoetliso ba Kettlebell bakeng sa ho fumana mesifa
- Boikoetliso ba letsoho la Kettlebell
- Ho phahamisa boima ka Kettlebell
- Letsoho le le leng la koetliso ea Kettlebell
- Kettlebell e otlanya bakeng sa ho koetlisa matla