Arm. The kettle bell is a good tool to exercise biceps brachii, and the training method is also very simple. Hold the kettle bell with both hands, so that the kettle bell is between the legs, the upper body leans forward from the hips, and the back remains straight; Swing the kettle bell backward, then swing the kettle bell forward with explosive force until it is the same height as the chest. Arms straight, hips, knees and ankles explosively stretched.

The kettle bell is generally made of cast iron with specifications of 10 kg, 15 kg, 20 kg, 25 kg, 30 kg and 50 kg respectively. 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.

Curling training can enhance muscle strength, but at the same time, you will also get other benefits. Generally speaking, endurance training alone can't effectively improve aerobic fitness or core muscle strength, unless you train muscle strength specifically for the core.

But in the kettle bell training, you can strengthen muscle strength, aerobic fitness and core muscle strength at the same time through this training. In terms of intensity, we can roughly define kettle bell as between resistance cycle training and stable dynamic running training.