What does a kettle bell look like? Probably many people's answer is to shake their heads. Few people usually touch it, and what we usually call kettle bell is competitive kettle bell. Kettle bell can be used for training, as a separate category of training equipment, it has a unique function. Its design is unique, no matter how heavy it is, it is the same size.

Don't underestimate the kettle bell, its practicality is no less than other training equipment. The design of the whole pot body is a combination of beauty and practicality. It's not a single-plane action like squat, bench press or hard pull. It is a simple and rude multi-plane exercise, which can exercise the whole body in a limited space, and can better promote muscle training and improve overall coordination. It is more conducive to burning fat and shaping the body, so the benefits of kettle bell exercise are simply a lot of benefits.

For those who haven't touched the kettle bell, try to train. Whether it is training muscle strength, muscle endurance, or physical coordination and balance, it is a good attempt. Here, I'll teach you five kettlebell movements to build a perfect figure in one step! Learn quickly.

One-sided flip: this action is super interesting, especially when you fall, don't hit yourself, or you may have to take a long vacation. When the kettle bell is lifted, it can be pulled up again when it reaches the 7 o'clock position from bottom to top. At this time, the kettle bell is turned over by inertia and placed on the platform made of arm included angle. When you draw the chest line closer, start to turn your wrist and then cushion it. Finally, the pot body can be placed on the front shelf.

Squat: this action is actually to use the kettle bell to deepen the squat to mix the movements, that is, to grasp the horn position of the kettle bell and then do the squat. Its flexibility is very high, you should never find it difficult, although the kettle bell is not used to this, just practice it a few times. Pay attention to the whole hip moving backwards when squatting, and straighten your arms to tighten the core, which can prevent excessive pressure on the lumbar spine. The whole pot should be close to the whole body and move in a straight line.

Windmill: We choose the primary windmill and the kettle bell on the lower side to practice this action. During the whole movement, we should pay attention to laying down by the strength of hip flexion, and don't bend over to realize the movement. At the same time, keep your eyes on the hand pointing to the ceiling and rely on the oblique muscles of your hips when you get up. Anyway, this action is quite suitable for most people to operate. It's not as boring as you think.

Kettle bell recommendation: What is kettle bell recommendation? Just put the kettle bell on the front shelf, keep it steady and tighten the core, and try not to borrow it. At the same time, our shoulder joints should be fully unfolded and feel the support of the whole back and the force of the shoulders. At the end of the action, pay attention to a buffer, and the trainer can bend his knees slightly.

Pendulum: This is a common pendulum movement, which is often used to train the buttocks. It is worth noting that our arms only need static isometric contraction, only rely on the strength of hip extension to shake the kettle bell, and finally contract the hip muscles. As long as you pay attention to this key point, then you can arrange time to practice and get familiar with it.

In fact, the gym not only does barbells and bench presses, but also has portable free kettlebells. The kettle bell training has a strong function, which is very helpful to train muscle strength and the overall coordination of our body. It is not only very interesting, but also challenging.