Batho ba bangata ba chesehelang boikoetliso ba 'mele ba batlang ho haha mesifa ba tla khetha ho ikoetlisa ka li-dumbbells hobane li nyenyane ebile li bobebe' me li ka etsoa nako efe kapa efe, kae kapa kae.Li-kettlebell li na le melemo e tšoanang, hammoho le ho matlafatsa mesifa eo u sa e sebeliseng ka tloaelo.Ha u ikoetlisa ka kettlebells, u ka etsa mefuta e sa tšoaneng ea boikoetliso e kang ho sutumetsa, ho phahamisa, ho phahamisa, ho lahlela, le ho qhoma li-squats ho matlafatsa mesifa ea maoto a ka holimo, a kutu le a tlaase.
Li-Kettlebells li na le nalane ea lilemo tse fetang 300.Mochini oa boikoetliso o bōpehileng joaloka cannonball o entsoe ke li-hercules tsa Russia mathoasong a lekholo la bo18 la lilemo ho ntlafatsa ka potlako matla a 'mele, mamello, ho leka-lekana le ho feto-fetoha ha maemo.Phapang e kholo pakeng tsa kettlebells le dumbbells ke boima ba taolo.Litlhahiso tse ling tsa ho ikoetlisa bakeng sa kettlebells ke tsena.Ka ts'ebetso, ela hloko ho nepahala ha metsamao.
Mokhoa oa 1: sisinya kettlebell
Tšoara pitsa ea tšepe ka letsoho le le leng kapa ka bobeli ka pel'a 'mele' me ue phahamise ka matla a letheka (ntle le ho lokolla letsoho), ebe u lumella pitsa ea tšepe hore e oele ka tlhaho ka mor'a crotch.E sebetsa ka matla a ho phatloha a letheka 'me e thusa haholo ho sututsa le ho loana!O ka leka matsoho a 30 a leqele le le letona ka lihlopha tse 3.Eketsa boima haeba u ikutloa u phutholohile.
Leha ho le joalo, ke habohlokoa ho hlokomela hore, joalo ka boikoetliso leha e le bofe ba boima ba 'mele, mokokotlo o ka tlaase o lokela ho bolokoa o otlolohile le o itekanetseng ho haha mamello e tlaase ea mokokotlo, e ka bakang khatello.
Mokhoa oa bobeli: phahamisetsa pitsa holimo
Tšoara li-kettlebell ka matsoho a mabeli 'me u phahamise kettlebell ka matsoho a otlolohileng, butle-butle le butle-butle.Pheta makhetlo a 5.
Mokhoa oa boraro: kettlebell push-out mokhoa
Tšoara li-kettlebell ka matsoho ka bobeli, liatla li shebane, haufi le sefuba sa hao le bophahamo ba mahetla;Squat ka tlase kamoo ho ka khonehang;Ka matsoho a hao a otlolohileng, sutumelletsa kettlebell ka ho toba ka pel'a hao, e hule ho ea mahetleng a hao, 'me u phete.
Mokhoa oa bone: supine holim'a molao oa setuloana
Bencheng e ka holimo, koba litsoe tsa hao 'me u tšoare tšepe mahetleng a hao.Sututsa kettlebell holimo ka matsoho ka bobeli, ebe u khutlela sebakeng se itokiselitseng.A rapame ka mokokotlo a itlamile ka matsopa ka pele ho sefuba.Khutlisa matsoho hloohong, feisi fatše;Ebe u khutla tseleng ea pele ho ea sebakeng se itokiselitseng.Ketso ena haholo-holo e ile ea hlahisa mesifa e meholo ea pectoralis, mesifa ea brachial le mesifa ea lehetla.
Nako ea poso: Jun-02-2022