Qaadista Culayska budada ah ee tartanka birta ee awooda Dahaarka Kettlebell

·KETTLEBELL CAD CAD OO TAYO SARE AH: Lagu dhisay ilaa ugu dambaysta - oo ka samaysan bir adag oo aan lahayn alxan, baro daciif ah, ama tolmo.Ku fiican tababarka gudaha iyo dibadda
·DHAMMAAN RIN MADOW: Rinji si looga hortago daxalka una kordhiso cimri dhererka oo ku siinaya xoog qabsi wanaagsan oo aan gacantaada ku sibinayn sida dhalaalaysa
·BANDHIG, FIICAN: Gacan siman, wax yar oo textured ah si ay u siiso xajin raaxo leh & badbaado leh ee soo noqnoqda sare, waxay ka dhigtaa nuurad aan loo baahnayn ragga iyo dumarka labadaba
·SALDHIGGA HOOS KA DHAGEYSO Xasiloonida: Daree kaydinta toosan, oo ku habboon safafka dib-u-celinta, gacan-qabsiga, dhejiska bastooladaha iyo layliyada kale ee u baahan kettlebell leh hoos fidsan
·AALADAHA FIICAN EE UGU BADAN & SHAQAYN: Loo isticmaalo lulaashyada, wax-ku-jiidashada, kor-u-jiidashada, kor u qaadista, kacitaanka & ka-soo-baxyada jimicsiga & kordhinta xoogga kooxaha murqaha badan & xubnaha jirka oo ay ku jiraan biceps, garbaha, lugaha, & in ka badan
·Hagaajinta xoogga asaasiga ah iyo xasilloonida
·Kordhi dhaqdhaqaaqa iyo dabacsanaanta
·Waxay dhistaa muruq caato ah
·Madadaalo iyo jimicsi wax ku ool ah oo guriga dhexdiisa ah
·Ku fiican jimicsiga kettlebell: Swing, Squat, Turkish kac, nadiifi oo riix, dhufashada maydka.
Meesha la beegsanayo: Xudunta, Lugta, Garabka, Laabta, Bicep, Triceps