In the exercise of chest muscles, dumbbell bench press is familiar to everyone and is loved by fitness friends. This is because dumbbells are flexible, easy to use, exercise muscles in a wide range of activities, and have obvious effects on chest muscles, so people often use them. Today, Bian Xiao introduces a little sister to you. She has a great exercise effect on chest muscles like a dumbbell. It is a kettle bell, and its exercise effect in bench press is also unusual.

1, kettle bell is safe to operate and easy to hold.

Good friends know very well that when we lift the dumbbell with negative weight, the volume of the dumbbell will become larger, which is a little small compared with the size of our chest, so we don't know where to lift it. But the kettle bell is different. It has a unique handle that can be hung on the hand. The weight is not only borne by the hand, but also shared by the forearm. More stable during exercise.

2, the range of activities is larger, allowing more muscles to participate in sports.

Compared with barbells and dumbbells, kettlebells are safer and more flexible, which will allow many joints and muscles of the body to participate in sports. With the increase of range of motion, many joints participate more.

The kettle bell has so many functions. How do we use kettlebells correctly in sports?

Preparation posture of the kettle bell movement: the body is lying on a flat bench, feet are on the ground, the back is close to the stool surface to make the shoulders sink, and both hands grasp the handle of the kettle bell, so that the kettle bell is attached to the forearm and placed directly above the chest to keep the kettle bell stable.

Action requirements of the kettle bell: At the beginning of the action, push the kettle bell upward with your arms close to your sides, so that the chest muscles contract inward and the abdominal and hip muscles tighten. When your arms are raised straight, stop the exercise 1 sec, then slowly put down the kettle bell and return to the place where the exercise started. It is suggested to do 4 groups, and the exercise intensity of each group 15 times.

Matters needing attention in the process of kettle bell movement:

1, the whole process should keep the body stable, the shoulders should sag downward, and the back should not leave the stool surface.

2. The kettle bell moves up or down slowly, which prolongs the contraction and extrusion time of the pectoral muscle and strengthens the stimulation to the pectoral muscle.

3. When the kettle bell moves down, don't lower the arm too low, just keep the upper arm and trunk vertical.

4, in the process of falling, keep the forearm vertical to the ground, don't shake.

5. Maximum contraction and stretching of pectoral muscles.

6, in the process of kettle bell movement, attention should be concentrated, strengthen the weak parts of chest muscles, and carry out targeted training.

We have all kinds of fitness equipment. We can choose practical exercise tools according to our own preferences, but the most important thing is to master the correct use method, which will bring different effects to our exercise and make your fitness full of interest.