The object in the picture is called a pot dumbbell, also called a stone lock. Its usage and function are similar to kettle bell. When using the kettle bell for fitness exercise, you can do various exercises such as pushing, lifting, lifting, throwing and squatting. Through exercise, you can effectively enhance the strength of muscles such as upper limbs, trunk and lower limbs.

Training methods:

1. The trunk is straight and leans forward slightly from the hips.

2. Stretch hips, knees, ankles, do similar jumping movements, and drive the kettle bell to move upward with explosive force.

3. Keep your elbows open as long as possible and keep your shoulders facing the kettle bell. Put the kettle bell close to your body.

4. Shrug your shoulders, and when your shoulders move farthest, start to ring the kettle bell with your arms. When pull-ups, keep the elbows in a higher position until the elbows move up to the highest point.

5. Turn your elbows so that they can reach under the kettle rack. Put your hands in front of your shoulders. Slightly bend hips and knees to cushion momentum.

6. Smooth movements, in one go.