Kettlebell Windmill
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Overview:
Kettlebell Windmill ke boikoetliso bo matla ba 'mele o felletseng bo matlafatsang mantlha, mahetla le letheka ha u ntse u ntlafatsa ho tenyetseha le botsitso. Ke boikoetliso bo loketseng batho ba chesehelang boikoetliso ba maemo ohle, ho tloha ho ba qalang ho ea ho baatlelete ba tsoetseng pele, ba fanang ka lintlafatso ho tsamaisana le bokhoni ba motho ka mong. Batho ba ka batla ho etsa boikoetliso bona ho ntlafatsa matla a bona a 'mele ka kakaretso, botsitso, ho tenyetseha le maemo, le ho thusa ho thibela likotsi, ho etsa hore e be tlatsetso e ntle ho kemiso efe kapa efe ea boikoetliso.
Table of Contents
Instructions
Step-by-step guide:
- Phahamisa kettlebell ka holimo, u otlolle letsoho la hao le letona ka ho feletseng, ha u ntse u fetola maoto a hao likhato tse 45 ho ea ka ho le letšehali.
- Beha mahlo a hao holim'a kettlebell 'me letsoho la hao le letona le otlolohile, butle-butle u khumame lethekeng la hao 'me u fihle tlaase ho leoto la hao le letšehali ka letsoho la hao le letšehali.
- Emisa ha torso ea hau e bapile le fatše, ebe u khutlisetsa motsamao butle ho khutlela sebakeng sa ho qala.
- Pheta boikoetliso ka lehlakoreng le leng ka ho fetola kettlebell letsohong la hao le letšehali le ho fetola maoto a hao likhato tse 45 ho ea ka ho le letona.
Exercise Tips:
- **Boloka Letsoho le Otlolohileng**: Boloka letsoho le tšoereng kettlebell le otlolohile 'me le otlolohile ka ho feletseng ka linako tsohle. Ho koba letsoho ho ka beha khatello e sa hlokahaleng holim'a setsoe le lehetleng, e leng se lebisang kotsi.
- ** Hinge at the Hip**: Ho sisinyeha e lokela ho ba sehokelo sa noka, se ts'oanang le se hlabang kapa se sothehang, ho fapana le ho kobeha ka lehlakore. Sena se bolela hore u lokela ho sutumelletsa letheka la hao ka lehlakoreng la kettlebell, ho e-na le ho inama thekeng. Sena ke sa bohlokoa bakeng sa ho sireletsa lesapo la mokokotlo oa hau le ho fumana matla a ho ikoetlisa.
- ** Boloka Mokokotlo oa Hao o otlolohile **: E 'ngoe ea tse tloaelehileng
FAQ
Can beginners do the Kettlebell Windmill?
Ee, ba qalang ba ka etsa boikoetliso ba Kettlebell Windmill, empa ho khothaletsoa ho qala ka boima bo bobebe kapa ho se be boima ho hang ho tloaela motsamao. Boikoetliso bona bo hloka botsitso bo botle ba mahetla, matla a mantlha, le ho feto-fetoha ha maemo, kahoo ke habohlokoa ho tseba mokhoa ona pele u eketsa boima bo boima. Hape ho bohlokoa ho ba le mokoetlisi oa boikoetliso kapa setsebi se u tataisang nakong ea metsamao ho netefatsa hore u e etsa ka nepo le ho thibela likotsi tse ka bang teng.
What are common variations of the Kettlebell Windmill?
- Windmill ea Double Kettlebell e kenyelletsa ho tšoara kettlebell letsohong le leng le le leng, e 'ngoe ka holimo le e' ngoe ka lehlakoreng la hao, ho eketsa phephetso e eketsehileng ho leka-lekana le matla a hau.
- The Bottom-Up Kettlebell Windmill ke phapang e thata moo kettlebell e tšoaretsoeng ka holimo, e hlokang matla a mangata a ho tšoara le ho tsepamisa mohopolo.
- The High-Low Kettlebell Windmill ke phetolelo eo u tšoarang kettlebell e le 'ngoe ka holim'a hlooho le e' ngoe ka lethekeng la hao, e phephetsa matla a hau a mantlha le botsitso.
- Half-Kneeling Kettlebell Windmill ke phetoho moo u etsang boikoetliso ho tloha sebakeng sa halofo ea mangole, e ka thusang ba qalang ho ithuta mokhoa o nepahetseng le mokhoa.
What are good complementing exercises for the Kettlebell Windmill?
- Kettlebell Swing ke boikoetliso bo bong bo tlatsanang le Windmill kaha e thusa ho haha 'mele o tlase le matla a mantlha, a bohlokoa bakeng sa ho boloka botsitso le taolo nakong ea motsamao oa moea.
- Kettlebell Overhead Press e molemo kaha e matlafatsa mahetla le matsoho, lihlopha tse tšoanang tsa mesifa tse sebelisoang Kettlebell Windmill, kahoo li ntlafatsa bokhoni ba ho tšoara kettlebell sebakeng sa holimo nakong ea boikoetliso ba windmill.
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- Theka e bōpehileng ka Kettlebell Windmill.