Average Weight Of A 4 Year Old Girl In Kg Kettlebell Training

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Kettlebell Training

Nws zoo ib yam li lub kaus mom-pob nrog lub lauj kaub-kuav, ib qho khoom plig ntawm lub sijhawm lig-19th-xyoo pua-tus neeg muaj zog zaj dab neeg thaum tag nrho cov barbells thiab dumbbells yog dub, kheej kheej thiab arcane, thiab tsis muaj racks, pulleys, tshuab lossis txawm lub rooj zaum. Thiab yeej tsis muaj poj niam messing nrog ib yam ntawm cov khoom no – uas ua rau nws tag nrho cov surreal, ib hnub Friday yav tsaus ntuj, kom dhau los ntawm cov kab ci ntsa iab ntawm cov tshuab thev naus laus zis tshiab ntawm lub cev sab saum toj mus rau ib qho chaw deb, qhov twg tus poj niam hluas swung no anachronistic. daim ntawv nrog kev txiav txim siab.

Pamela nees nkaum plaub, tus kws tshaj lij IT rau Siemens, thiab nws ua duab rau sab. Sturdily-built, loj tom qab me-rimmed steel tsom iav, nws mloog raws li nws tus kws qhia, ib tug siab siab ex-Marine hu ua Will, exhorts nws: “Ua kom nws ntab!” Nws rov ua dua, qhov no ib sab caj npab snatch, dipping nws lub duav raws li lub cannon-pob arcs mus rau lub qab nthab, thiab swings nws txhais caj npab los tuav nws ncaj saum taub hau. Lwm qhov kev kho me me, thiab nws rov ua dua. Thiab dua, vim nws tsis kaw nws txhais caj npab lossis flex nws lub duav kom Will txaus siab thiab nws yuav tsis suav nws. Ob zaug ntxiv thiab nws txaus siab. “Cia li tso tseg,” Will hais rau nws. “Lub sij hawm rau active so!” Pamela, hws tawm hws, paub tias qhov kev zoo siab no txhais li cas, tab sis tsis ua plaub muag. Rau ob peb feeb tom ntej no nws yuav ua shuttle-sprints nce tus ntaiv-zoo li Will sawv saum toj nrog nres-saib. Qhov ntawd yog ib daim ntawv ntawm “active so.” Lwm qhov yog “tes-rau-tes,” ib ntus dhau ntawm kettlebell ntawm tes mus rau tes ntawm ob txhais ceg. Txawm li cas los xij, nws zoo li ze rau kev so thaum nws yuav tau txais ua ntej kev xyaum ua ntej.

Raws li Lavxias teb sab ntaub ntawv, lub kettlebell los yog “girya” hnub rov qab mus rau ua ntej 1700, thiab yog ib tug nrov staple ntawm lub cev kab lis kev cai nyob rau hauv Tsarist Russia. Txij thaum ntawd los lawv tau ua lub hauv paus tseem ceeb ntawm kev kho rau Lavxias Tshwj Xeeb Tub Rog thiab lwm cov tub rog cov neeg tseem ceeb. Raws li Pavel Tsatsouline, yav dhau los tus kws qhia kev cob qhia lub cev rau Soviet Cov Tub Rog Tshwj Xeeb thiab tam sim no tus kws pab tswv yim rau US Marine Corps thiab lwm lub koom haum tub rog Asmeskas thiab tub ceev xwm, Tub Rog, Ua Zog!, Cov tub rog Soviet tub rog tub rog lub zog-kev cob qhia phau ntawv, tshaj tawm kettlebell xyaum “ib qho ntawm cov txiaj ntsig zoo tshaj plaws ntawm kev txhim kho lub zog” sawv cev rau “lub sijhawm tshiab hauv kev txhim kho tib neeg lub zog-muaj peev xwm.” Pavel, ib tug ntshiv, wiry txiv leej tub uas tau ua nws tus kheej ib yam dab tsi ntawm ib tug dab neeg, zoo li tau cornered lub lag luam ntawm no khib ntshuam.

Ntxiv nrog rau nws txoj haujlwm tawm tswv yim / kev cob qhia, nws tau tsim nws tus kheej ua tus thawj coj saib xyuas thiab tus neeg saib xyuas txhua yam ntawm cov neeg Lavxias-kettlebell los ntawm nws qhov chaw. Nws cov neeg koom nrog, ntau tus kws kho mob, tub rog thiab tub ceev xwm tub ceev xwm, martial artists thiab lwm tus neeg ncaws pob sib tw, zoo siab hauv kev sau cov ntawv zoo tshaj plaws ntawm kettlebells tshaj tag nrho lwm yam kev cob qhia (tshwj xeeb tshaj yog kev tsim lub cev), sib koom nrog cov lus piav qhia ntawm kev ua tiav thiab kev ua tsis zoo. Txhua lub sijhawm, lawv hais Pavel thiab ib leeg ua “Cov Phooj Ywg.” Lawv suav nrog ntau txhiab (muaj kev sib tw kettlebell (saib sab-bar) thiab txawm tias Kettlebell Convention hauv Vegas). Lawv hardcore, thiab txiv neej los yog poj niam, coj lawv toughness tiag. Thiab qee tus ntawm lawv tseem yuav qhia koj tias lawv tsis ua xav pej xeem mus nrhiav tau tej yam no.

Kettlebells tuaj nyob rau hauv ‘poods,’ ib qho qub Lavxias teb sab ntsuas ntawm qhov hnyav, uas sib npaug 16kg, los yog kwv yees li 35 lbs. Raws li Pavel “tus txiv neej nruab nrab yuav tsum pib nrog 35-pounder. Nws tsis zoo li ntau, tab sis ntseeg nws; nws xav tias hnyav dua li qhov yuav tsum tau! Txawm hais tias muaj nyob rau hauv feem ntau ntawm cov tub rog, 70-pounders tsuas yog siv los ntawm ob peb tus txiv neej siab thiab hauv kev sib tw cov neeg tseem ceeb. 88-pounders yog rau mutants.”

Txoj kev kettlebells siv flouts feem ntau ntawm qhov hnyav-kev cob qhia cov ntsiab lus peb tau paub; Thaum lub cev tsim tus txij nkawm qeeb, tswj kev rov ua dua, tsom mus rau ib leeg-pab pawg ntawm ib lub sijhawm kom tau txais txiaj ntsig zoo nkauj zoo nkauj, kettlebells yuav tsum tau thrust txog ballistically, nrog kev sib koom tes orchestration ntawm tag nrho lub cev kom ua tiav lub zog ua haujlwm. Qhov no yog ze dua rau txoj kev uas peb siv peb tus kheej hauv kev ua si, hauv kev ua haujlwm, thiab kev sib ntaus sib tua, kev xav mus, thiab muaj peev xwm tau txais tawv duaes tsis yog loj dua, yog dab tsi cais girevoy los ntawm “ntxhais-txiv neej.”

Muaj ib qho tseem ceeb rau qhov kev thuam-machismo, ib qho kev ntseeg uas extols cov kev tsim txiaj ntawm lub tsev kawm ntawv qub kev ua haujlwm tseem ceeb thiab lub zog tensile, thaum saib xyuas cov qauv niaj hnub thiab kev tsim lub cev (uas tsuas yog kev cai dab qhuas Pavel yuav qhuas yog ntuav tom qab khaus squatting marathon). Ib qho kev rov qab-rau-cov hauv paus ntsiab lus yog qhov tsis muaj nyob rau hauv lub ntsej muag ntawm niaj hnub no bewildering array ntawm technology thiab gimmick-hype. Thiab koj tsis tuaj yeem tau txais txiaj ntsig ntau dua li tus txiv neej thiab pob zeb, eschewing ib qho kev pom zoo rau kev nplij siab lossis kev yooj yim, hais tias cov txiaj ntsig tseeb yuav tuaj nrog qhov tseeb grit. Nws qhia nyob rau hauv cov npe ntawm cov phau ntawv qhia kettlebell thiab cov yeeb yaj kiab: “Los ntawm Russia Nrog Kev Hlub Siab.” “Lub zog rau cov neeg!” “Stephen Maxwell’s Cruel thiab Exercises Kettlebell Exercises Rau Txiv neej tiag!” Nws qhia tau hais tias hauv Pavel txoj kev hu rau “cov phooj ywg nyuaj ntawm txhua qhov kev yaum” thiab cov lus cog tseg tias kettlebells yog “tsawg-tech / high-concept” thiab yuav “yuag rog yam tsis muaj kev tsis txaus siab ntawm kev noj zaub mov lossis aerobics.” Thiab nws qhia tau hais tias hauv kev hloov pauv ntawm Lub Ntiaj Teb Gym’s Will Williams:

“Kuv cov lus qhia rau Kettlebells yog los ntawm Muscle Media magazine, qhov twg kuv tau nyeem ib qho ntawm Pavel cov lus hais txog ib lub caj npab dumbbell snatch. Kuv tau xa mus rau hauv hiav txwv thaum lub sijhawm, thiab tom qab kuv thawj zaug nrog 45lb dumbbell, lub pob zeb ntawm lub nkoj. Thiab lub plab ntawm navy chow, kuv ua rau lub taub hau nrog lub sij hawm txaus kom poob lub chow thiab ib feem ntawm lub ntsws. Kuv paub tias cov khoom no yog rau kuv.

“KB kev cob qhia twv yuav raug ntxias los ntawm lwm tus tswv cuab hauv gym. Lawv pom cov neeg ntawm txhua qhov kev taug kev viav vias, txeeb thiab ntuav me ntsis pob hlau … thiab lawv tso tseg qhov lawv ua kom xav tsis thoob … lossis khiav thiab nkaum dab tsi. Cov neeg feem ntau nyob deb yog sai npaum li cas lawv tuaj yeem kawm tau cov kev xyaum xyaum no thiab tau txais txiaj ntsig los ntawm lawv txawm tias lawv qhov kev txiav txim thawj zaug, uas yog yug los ntawm kev ntshai. muaj zog thiab hloov tau yooj yim dua los ntawm lub sijhawm.

“Muaj yog huab cua txaus ntshai rau cov workouts no. Flying tswb thiab quaj ntawm kev txom nyem yog qhov tsawg kawg ntawm cov kev txhawj xeeb no. Txhua tus kws qhia KB paub siv tsawg kawg ib qho kev tawm dag zog tag nrho ntawm kev txav yooj yim tshaj plaws, 2-Arm Swing, kev tawm dag zog tsis tu ncua uas qhia cov neeg ua haujlwm kom ‘pop nws lub duav’ thiab ua kom lub tswb nrov! Thaum nws nkag siab tias ‘hip-pop’ yog lub hauv paus ntawm txhua qhov kev txav mus los, peb ua tiav raws li lwm qhov kev xyaum ua ntej, Kev Huv Huv thiab Kev Ncauj. Lub nkig popping ntawm lub duav activates tag nrho cov posterior saw ntawm cov nqaij ntshiv thiab koom lub hip flexors, plab phab ntsa, gluteus thiab feem ntau ntawm tag nrho cov, tag nrho cov muaj zog hamstrings. Cov leeg no suav nrog qhov hu ua ‘lub rooj zaum ntawm lub hwj chim.’ Tsis muaj kev txav mus los yog qhov txaus siab yam tsis muaj qhov ua tiav thiab kev nco qab ntawm tag nrho cov leeg no; qhov ‘core’ nam ntawm kettlebell kev cob qhia stems los ntawm qhov ntawd. KB xyaum tsis tsuas yog txhawb nqa ib leeg xwb, tab sis tag nrho lwm yam kev ua kom zoo thiab kev txav mus los hauv ntiaj teb sab nraud. Lub cev muaj zog, yoog raws, lub zog thiab qhov pom tseeb tshaj plaws, kev ntseeg siab, yog cov khoom ntawm kev ua haujlwm KB ua haujlwm zoo.

“Qee qhov kev tawm dag zog yuav ua tau nrog dumbbells, tab sis lub flipping ntawm lub tswb thiab lub ballistic shock absorption yuav tsum tau ua kom tiav qhov xyaum ua kom zoo yog dab tsi solidifies lub rooj zaum ntawm lub hwj chim thiab tso cai rau tus neeg cob qhia ua ntej. Koj tsis tuaj yeem tig lub dumbbell. Tsis tas li ntawd, tes- Kev xyaum ua tes taw tsis tuaj yeem ua nrog DB, thiab kev ua haujlwm so yog dab tsi pab cov tub ntxhais kawm coj mus rau hauv txoj kev aerobic ntawm lub zog tsim khoom, nyob twj ywm rau txhua qhov chaw los ntawm 3 mus rau 30 feeb. Thaum lub cev pib zom cov rog los txhawb lub Cov kev xav tau lub zog tsim los ntawm cov kev tawm dag zog no, koj tsis tau tsuas yog hlawv ntau calories xwb tab sis kuj tau muab koj tus kheej lub zog los ua haujlwm ntau dua. Cov kev sib tham no yog cov metabolic dab tsis txaus ntshai. nag hmo kuv tau ua ib txheej snatches nrog txhua caj npab, 25 reps nrog ib tug 20-kg KB thiab teev kuv lub sijhawm ua haujlwm yuav luag 4 feeb. Whoa!

“Cov neeg uas muaj teeb meem sib koom ua ke thiab cov teeb meem ntawm tus txha caj qaum tuaj yeem txaus siab rau KB xyaum ua ib leeg. Lub viav vias ib leeg yog txaus los tig ib lub cev mus rau hauv ib qho kev sib koom tes ntawm cov leeg nqaij uas tau kawm ua haujlwm ua pab pawg, los ntawm hauv av mus-raws li nws tau tsim. Qee qhov hnyav. Kev ua hauj lwm nyiaj siv ua haujlwm ntau dhau rau cov neeg uas muaj pob qij txha pob qij txha los yog mob lumbar, tab sis nrog kev qhia kom raug los ntawm tus kws qhia lossis ib qho ntawm 30-ntxiv DVDs thiab cov phau ntawv muaj, ntau yam teeb meem no tuaj yeem ua haujlwm rau cov txiaj ntsig zoo.

“Kev sib tham dhau los ntawm 15 mus rau 60 feeb thiab koj tuaj yeem cob qhia qhov twg los ntawm ob mus rau xya zaug hauv ib lub lis piam, nrog rau kev so kom raug thiab noj zaub mov zoo. Feem ntau ntawm cov txiv neej kuv tau ntsib uas cob qhia nrog KB ua ob qhov hnyav (45) feeb ib lim piam. thiab ob lossis peb ‘Tus txiv neej-Makers’ rau cardio: ib txheej ntawm kev xyaum ua raws li 60 vib nas this ntawm kev dhia hlua thiab rov ua dua. Cov neeg siv khoom, Pam ua tau yooj yim txheeb ze. “

Hais txog Pam, nws tau hooked ntawm cov khoom no – txawm yog tus tswv lub kettlebell uas nws khaws cia hauv lub tsheb thiab siv txhua qhov chaw uas nws tau txais lub sijhawm, xws li zaum kawg nws mus pw hav zoov. Nws hais rau kuv tias “Kuv yog hom-1 mob ntshav qab zib thiab noj zaub mov tsawg-carb,” nws hais rau kuv. “Kuv pib txog tsib lub hlis dhau los. Tau txais dub-thiab-xiav forearms thaum xub thawj txog thaum kuv kawm yuav ua li cas tig nws txoj cai – txhua tus ua tau. Nws yog ib feem ntawm qhov kev paub. Ib yam li tso lub tswb – nws yog kaum lub laub yog tias koj tso nws. … Kuv tau ua li ntawd txog kaum ob zaug hauv peb lub hlis, tab sis qhov no yog qhov lom zem dua, khaus ntau dua qhov hnyav thiab tsis tu ncua cardio, Kuv poob rog thiab kuv muaj zog dua. lub sijhawm.”

Will tus neeg siv khoom tom ntej yog Mary, muaj peb caug-peb xyoo niam ntawm ob. Nws tau tsim me ntsis piv rau Pam, thiab nws tseem tshiab dua rau qhov no, tau pib tsuas yog ib hlis dhau los tom qab noj “boot-camp” uas tseem yuav pab khiav. Nws hais tias nws tau nce nws lub zog, ua rau nws muaj zog thiab pab nws lub hlwb hloov kho kom noj qab nyob zoo. Thiab zoo li feem ntau cov poj niam, nws tsis xav kom loj dua. Kev ntshai ntawm “kev sib tsoo” cov leeg nqaij hypertrophy yog ib qho kev xav tsis zoo txog qhov hnyav-kev cob qhia thiab cov poj niam, tab sis nws yog ib qho txiaj ntsig zoo rau kettlebells thiab poj niam. Yuav lees paub tias feem ntau cov txiv neej uas xav tau ntxiv cov leeg nqaij yuav tsis tau txais los ntawm kettlebells. “Bodybuilders yuav tsum tsis txhob kov cov no,” nws hais rau kuv, thaum lees paub tias nws ua haujlwm hnyav hnyav hnyav hnyav heev.

Kuv pom Will tseem siv nws lub moos nres. Lub sij hawm raug nyob rau hauv qhov nro yuav tsum tsawg dua ib thiab peb lub hlis twg, nws hais rau kuv. Tom qab nws pab Mary ua Pistols (ib-legged squats) thiab Tactical Lunges (lub kettlebell yog swung hauv qab lub pem hauv ntej ceg) Yuav kom nws ua lub viav vias, tso tus kov rau ib qho instant rau saum lub viav vias kom “cia nws ntab. ” Kuv nug yuav ua li cas yog tias nws “floats” deb. “Yog tias koj plam nws, cia nws mus,” Yuav teb. “zoo dua, dua li wreck lub dab teg sim cawm nws.” Nws ntxiv tias cov tswv ntawm lub tsev lag luam hauv qab no tsis zoo siab txog lub suab nrov. Yog li thaum ntxov hnub Saturday sawv ntxov, Kuv pom Yuav kev cob qhia ib leeg sab nraum Lub Ntiaj Teb Gym ntawm cov nyom nyom, xyaum ua “floating” maneuvers. Thiab ib zaug nws yuav tsum “tso nws mus,” lub sphere thudding rau hauv turf, thiab Yuav ua raws li nws, poob rau repetitions ntawm penitence -masochistic distortion ntawm push-ups nrog ib tug ko taw nyob rau hauv cov huab cua thiab ib txhais tes ntawm lub kettlebell ( thov kev zam txim. ?). Tom qab ntawd nws nyob ntawm nws ko taw dua, viav vias nws, ntab nws thiab ntes nws – zoo li ntau tus kws kho mob, ib tug txiv neej addicted. Hauv qab txoj kev taug kev, qhov chaw ntawm kev muaj kev sib raug zoo ntau dua, lub tsev lag luam muaj kev ntxhov siab ntawm lub suab nrov ntawm lub sijhawm tsis dawb huv no, yuav tsis qhib rau ntau teev, nws lub phaj-iav qhov rais dimly oblivious rau Will thiab nws siliness. Ib lub khw muag cawv.

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