00:00Kia up-up-bhe-sirf rotator cuff ke liye bens istimal kar rahe hai
00:03Asli taqat ke liye hume rotation se aaghe bharna ho ga
00:08Pahla qadam hai plowmetrics
00:11Diwar par bal derbils apke kandhe ke rifilkases
00:14aur dhama ka khiz istihkam ko behter bharate hai
00:18Tizhi se bal pakerna apke pattho ko achanak lagnay wale jhhtke berdashat karne
00:22aur kandhe ko mhfooz rakhne ki tربiyat djeta hai
00:26Essentric loading tendon ki lachak bharati hai
00:29Wazn ko aahistah nyeche lana apke kandhe ke pichlhe hisset ko mzboot bana ta hai
00:34Gher mustahkam wazn jyaysse ulta kettle bell apke istblazan pattho ko challenge kerta hai
00:40جo ám vrzisho mein nahi hota
00:43Tiennis bal ke sath diwar par chho'te dairhe banana apke jor ki aagahi
00:47aur kontrol ko behterine bana ta hai
00:49In jadid muskko ko apne schedule mein Å¡amil karen
00:52اور apne kandhe ki karkarudgi ko ایک nye shtah per le jayen
00:56TIE joe
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