kuthyola ketulo ndi dzanja limodzi

Kuthyola kettlebell ndi dzanja limodzi - machitidwe aukadaulo:

1. Ichi ndi chimodzi mwazochita zoyambira kukweza kettlebell.
2. Imani mowongoka ndi mapazi otambasuka kuposa mzere wamapewa. Tengani kulemera m'manja monga momwe tawonetsera pachithunzichi. Dzanja liyenera kukhala lomasuka.
3. Tengani kulemera kwa phazi kuti muthamangitse kwambiri ndikugwedezeka osapinda mkono pachigongono, kwezani pamutu panu.
4. Tsitsani dzanja lanu pansi ndipo, popanda kulipinda, kanikizani kulemera kwa mapazi.
5. Bwerezani zolimbitsa thupi.