Kettle is a kind of training equipment with a long history, which is very popular in gyms in recent years. It can not only do pushing, lifting, throwing and other training actions, but also the handle is more comfortable and stable than other training equipment. So how to practice kettlebells is more effective? Follow this article study.

Training method of kettle bell

1, kettle bell snatch squat: choose the appropriate kettle bell weight according to your own weight, then spread your feet to the width of one and a half shoulders, then raise your head and straighten your back. Then straighten your arms and grab the handle of the kettle in front of you. In the process of training, it is necessary to ensure the consistency of breathing and exercise rhythm, and keep your back straight. This group of training can be done in 4 groups every day, 20 times in each group.

2. Kneel down the kettle bell and lift the shoulder: first grab the kettle bell with both hands, then lift the kettle bell to the inside of the clavicle with the strength of arms and shoulders, and then bend over with the decrease of the center of gravity. When your legs are slightly bent, pay attention to placing the kettle bell between your legs, and then repeat this action for 4 groups, 20 times in each group.

3, one-handed kettle bell squat: legs open, the width of the opening is about twice the width of the shoulder, then put the center of gravity in the middle of the legs, the upper body is upright, and then put the kettle bell on the right shoulder with the right hand, almost close to the deltoid muscle. Then bend your knees and lower your hind legs naturally. As the center of gravity rises, the back should stand up from the squat position to the upright position, and then repeat it 20 times from left to right.

4. Lift the kettle bell with one arm and squat: open your feet like the last action, almost shoulder width, then keep your body upright, and then put the kettle bell on your shoulder with your right hand, which is convenient for deltoid muscle and forearm to hold. When exercising, after the body's center of gravity drops, the upper body also drops with the center of gravity. After the back is straight and bent, the legs bend their knees, and then the feet drive the arms and lift the kettle bell to the top of the head. This action can be done in 4 groups, 20 times in each group.

These are some training methods summarized in this paper. It can be seen from this article that the kettle bell is a good training equipment, which can not only eliminate fat, but also train muscles well. Long-term use can also improve cardiopulmonary function and enhance the coordination of the body.