Vertical Swing

Bölge

Bacak

Hedef kas

Arka bacak

Ekipman

Dumbbell

Zorluk

Başlangıç

Destek kaslar

Kalça, Ön bacak, Omuz

Vertical Swing nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.

2. 2

   Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.

3. 3

   Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.

4. 4

   As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.