- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Thighs, Calves, ƙananan baya, trapezoids, Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matsayin wahala: Ƙwararru
Fitar da kettlebell da hannu ɗaya - dabarun fasaha:
- Wannan shine ɗayan mahimman darasi na ɗagawa na kettlebell.
- Tsaya madaidaiciya tare da faɗin ƙafafu fiye da layin kafada. Ɗauki nauyi a hannu kamar yadda aka nuna a cikin adadi. Hannu ya kamata a sassauta.
- Ɗauki nauyin kan ƙafa don ba da matsakaicin hanzari da firgita ba tare da lanƙwasa hannu a gwiwar hannu ba, ɗaga shi a kan ku.
- Rage hannunka ƙasa kuma, ba tare da lanƙwasa shi ba, tura nauyi akan ƙafafu.
- Maimaita motsa jiki.
motsa jiki bada ada tare da nauyi
- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Thighs, Calves, ƙananan baya, trapezoids, Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matsayin wahala: Ƙwararru