Lintlha tsa bohlokoa bakeng sa ba qalang ho ikoetlisa Kettlebell

Karete ea phokotso ea mafura | Ba qalang ba tlameha ho ela hloko tloaelo ea Kettlebell, 'me ba tsebe mokhoa oa ho sebelisa Kettlebell, e le hore ba se ke ba itloaetsa feela sehlopha sa mesifa ea mantlha, empa hape le ho qoba ho lemala mahetleng ~

E 'ngoe: Kettlebell swing / sebelisa letheka la hao ho sotha boima ntle le ho sebelisa matsoho. Matsoho a hau a tsukutleha ka lehlakoreng la matla. Sebelisa matla a hao a phatlohileng ho sututsa Kettlebell pele ho fihlela e lekana le sefuba sa hao.

tse peli: Kettlebell goblet squat / tšoara Kettlebell 'me ue behe ka pel'a sefuba, ebe u phunya fatše ka hohle kamoo ho ka khonehang, boloka lengole ka ntle ho setsoe le torso, ebe u lumella matla hore a phatlohe serethe, se thusang. ho thusa lengole ho lumellana hantle le ho etsa hore ho be bonolo ho fihla boemong bo tlaase ho squat, e leng hape e nang le litlhoko tse phahameng tsa motheo.

boraro: Sututsa / tšoara Kettlebell ka letsoho le le leng 'me u supe monoana oa hao o motona ho uena. Kettlebell e ka morao haufi le 'mele, e ts'ehetsa mokokotlo, e hatella letheka la hao,' me e sutumelletsa Kettlebell hore e koalehe ka ho feletseng ka sefofaneng sa scapular holim'a hlooho, e leng se bolelang hore likhahla li lokela ho ba pakeng tsa likhato tse 30 ka pel'a hlooho. 'mele, ho tloha ho bapisa ho ea ho likhato tse 90, perpendicular ho' mele oa hau. Ka holimo, butle-butle laola boima ba 'mele ho ea tlaase, fetola matsoho,' me u phete ka lehlakoreng le leng.

Kettlebells e ka kopanngoa le ho phahamisa, ho sutumetsa, ho phahamisa, ho lahlela, ho phunya, joalo-joalo ho finyella ka potlako phello ea ho chesa mafura le mesifa ea koetliso. Ba ka boela ba sebelisa cardiorespiratory aerobic capacity. Li sebetsa haholo ho matlafatsa mamello, matla a mesifa, ho leka-lekana, ho feto-fetoha ha maemo le matla a ho phatloha