If you have ever been afraid of these new gadgets and spent all day with reliable barbells and dumbbells, maybe you should open your eyes. Elastic belt, kettlebells and bouncy balls can bring completely different experiences to muscles, activate muscle fibers in different parts, and promote your physical strength and muscle strength to a new level.
On the other hand, this is the original intention of inventing these gadgets!
Today I want to talk to you about the kettle bell movement.
The kettle bell is shaped like an asymmetric shell. Using kettlebells for fitness can not only improve metabolic rate, but also consume quite amazing calories.
Researchers at the University of Wisconsin found that swinging a kettle bell 1 min can consume 20 calories, while exercise bikes, rowing machines, elliptical machines, stairs climbing and swimming can't achieve such excellent results.
The remarkable fitness effect of kettle bell benefits from the special shape. The weight of the kettle bell is uneven. When moving kettlebells, muscles have to work harder to keep balance, so I also suggest starting with a small number of kettlebells (no more than 9 kg) when choosing kettlebells. Wait until the body is used to the heavy shape of the kettle bell and can complete the action before challenging the heavyweight.
This bell consists of three parts.
Handle: Most actions are carried out by holding the handle, such as swinging or passing the bell.
Side handle: The sides of the handle are called side handles, and some actions are easier to carry out by holding the side handle, such as turning the kettle bell upside down.
Base (or bell head): The base is 1 flat ball, which is the weight of the kettle bell.
Here is a set of kettle bell movement, which can change hands around the body and pass the bell, which can consume nearly 300 calories. This is just the initial consumption. If the muscle growth and the calories consumed by the body at rest are counted together, the overall figure can be pushed up by 50%.
First, hold the kettle bell in front of you with both hands, and spread your feet as wide as your hips. The kettle bell is changed from the right hand to the left hand, and the left hand swings half a circle with the kettle bell and returns to the front of the body;
Step 2: Hold the kettle bell in your right hand, wrap your hands behind your back, and hold the kettle bell in your left hand, and then bring it back to the front of your body (equivalent to the kettle bell circling your body 1 circle). The above actions are 1 group, and the number of repetitions is 10, without rest. And the bell of the kettle.
It is worth mentioning that in this process, it is necessary to keep the core muscles taut and the hips motionless throughout the process in order to have better results.
Personally, I prefer kettle bell training. If you haven't touched it yet, I hope you can try it and like it. After all, the basic condition for staying healthy forever is to find a sport that you like and are willing to persevere.
Try all kinds of courses, running routes and fitness equipment as much as possible. Whether you are running in the morning or riding around the island, you will definitely find a sport that hits it off with you. Spend time on your favorite sports, and you will go out more often and stop being lazy.