- Koma masûlkan: Shouldan
- Cureyê tetbîqatan: Bingehîn
- Additional muscles: Quadriceps, Triceps
- Cureyê tetbîqatê: Hêz
- Amûr: Giranî
- Asta zehmetiyê: Navîn
Pull and push weights with one hand — technique exercises:
- Place a kettlebell on the floor, feet apart slightly wider than shoulder width apart.
- Bend down and grasp the kettlebell with your hand. Take the weight over the foot to give maximum acceleration jerk and lift her on your shoulder.
- Then immediately perform a push dumbbells from the shoulder. For easier push, a little sit down.
- Stand up, keeping arm straight and outstretched above him.
- For the qualitative exercise, it is important to choose the right working weight.
temrînên milên bi kîtekît dike
- Koma masûlkan: Shouldan
- Cureyê tetbîqatan: Bingehîn
- Additional muscles: Quadriceps, Triceps
- Cureyê tetbîqatê: Hêz
- Amûr: Giranî
- Asta zehmetiyê: Navîn