For men, the suitable weight range of primary kettlebells is16 ~ 24kg; For women, the suitable weight range of primary kettlebells is 8 ~ 16kg.

A brief introduction to the bell

The kettle bell is generally made of cast iron, with specifications of 8kg, 12kg, 16kg, 20kg, 24kg, 28kg, 32kg, etc. There are also stone locks similar to locks in China, and the usage is roughly the same as that of kettle bells.

When using kettle bells for fitness exercise, you can do various exercises such as pushing, lifting, lifting, throwing and squatting. The difference between kettle bell training and dumbbell and barbell training is that kettle bell can effectively improve the overall explosive force, so kettle bell and stone lock have been loved by fighters and martial artists from the beginning.

Second, the use of kettle bell

1. Pendulum: Hold the handle of the kettle bell with both hands, and bend your legs slightly. Through the torsion of your hip joint and the strength of your arm, the kettle bell swings forward from the clamping position of your legs, just like a pendulum clock. This action can exercise the muscles of the hips, core and shoulders.

2. Bow down and row: put the kettle bell between your feet, bend your knees, hold the handle of the kettle bell with both hands, and then pull the kettle bell up with the strength of your hips and back to imitate the action of rowing. This action can exercise the muscles of the back, buttocks, core and shoulders.

3. Push: Hold the kettle bell on your chest with your legs slightly bent, and then push the kettle bell upward with your arm strength until your arm is straight. This action mainly exercises the muscles of shoulders and arms.

Benefits of kettle bell training

First, the whole body muscle development

Holding group training involves multiple joints and muscle groups, which can train the whole body muscles. By exercising core stability, we can comprehensively strengthen the muscles such as legs, hips, back, chest, shoulders and arms, and improve strength and muscle endurance.

Second, functional training.

The kettle bell training imitates many movements in daily life and sports, such as pushing, pulling, lifting and swinging. This kind of functional training can improve the coordination, flexibility and explosiveness of the body and improve the sports ability of daily life.