Originated in Russia, it has a long history and is warmly welcomed because the action of kettle bell can cooperate with many actions such as lifting, pushing, lifting, throwing and swinging, so as to burn fat and exercise muscles, and also exercise the aerobic capacity of heart and lungs. It is very efficient in strengthening athletes' endurance, muscle strength, balance, flexibility and explosive force. It is an all-round systematic exercise and is not limited by the venue.
In terms of specifications, it is divided into classic models and competing models. Common weights are 8kg, 12kg, 16kg, 20kg~48kg, and every 4kg is a step.
The grip thickness of the classic model is different at each step, so pay attention to the center of gravity during training, which is also helpful to the training of grip strength.
Competitive style is an international standard, and different colors are used to distinguish the distance between classes, so that the referee can directly distinguish the severity through colors in the competition.
2 The advantage of the kettle bell movement is 1. Can develop various strengths, such as muscle strength, endurance, cardiopulmonary ability.
2. Functional training, combined with strength and softness, is conducive to improving bone density, helping the body to be stronger, better coping with activities in daily life and other sports, and reducing the risk of sports injuries.
3. Burn fat to lose weight, burning 272 calories every 20 minutes.
4. Systematic training that helps to improve posture, especially abdominal muscle training's achievement is the most remarkable.
5. Very efficient exercise, you can train anytime, anywhere; And in a single training, you can achieve multiple different effects-aerobic, muscle strength, balance, stability and endurance.
6. Improve back pain-The study found that kettle bell training provided some unique weight-bearing patterns that we could not see in traditional weight-bearing training. When swinging, the lower back needs to be actively used, which greatly enhances the function and health of the lower back.
3 kettle bell weight loss action teaching action 1. The bell of the kettle swings. Special attention must be paid to the swing of Russian kettle bells, which can only reach the height of shoulders. The use of hip strength, hip hinge and breathing skills can make this action very explosive. This is a kind of muscle strength training and cardiopulmonary function training.
The swinging of the kettle bell is considered as the most powerful kettle bell action, because it needs the whole body's strength to complete, and it has excellent fat-reducing effect and high cardio-pulmonary aerobic effect, and it is also the most basic one in the kettle bell action.
Although it looks easy to perform, not everyone can do the right posture. In fact, it takes a lot of time to practice to achieve the most correct posture and maximum effect.
Action 2: Squatting in the kettle bell goblet is a basic fitness action, which can add a variety of changes. Squatting in the kettle bell goblet can not only stop at the training of leg muscles, but also improve the activity ability and physical fitness of the body, even if the load increases, it can be carried out easily and smoothly. It's an easy action to use.
Action 3. Turkish standing Turkish standing is a slow-moving action, including lying on the ground, standing up and lying back on the ground. In order to help improve the fluency of movements, increase the weight-kettlebells need strength, mobility and skilled exercise. This is a full-body exercise that combines strength and beauty, and you need to pay great attention to every little detail of the action. Exercise is necessary for strengthening shoulders, strengthening hips and trunk strength and improving range of motion.
Action 4. Hold the kettle bell high. If you can complete the first three movements correctly and your shoulders have certain stability and flexibility, pressing the kettle bell is another excellent movement that you must learn. Although it looks like an over-push, the fact is that carrying the kettle bell is not just a shoulder action, because you must use your whole body to drive the maximum thrust.
You may be thinking about the advantages and disadvantages of kettle bells and dumbbells or barbells, so when you do this action, you can obviously feel the difference. Because of the unique handle shape design of the kettle bell, your shoulder joint is more comfortable when pressing.
Action 5: The kettle bell is slightly similar to the kettle bell, and it is also a very explosive exercise. It strengthens the core, hips, thighs and arms for the whole body strength and physical training. However, there is a very important trick, that is, the way to hold the racket. You need to loosen the handle flexibly and don't hold it tightly, otherwise the kettle bell may hit your arm directly and cause injury.
Action 6. The difference between kettle bell and barbell and dumbbell is that kettle bell is a flexible tool, and the way of grasping can't lock the palm like the other two instruments. Snatching the kettle bell is a high-level kettle bell action. It is suggested that the first few movements should be mastered before snatch training to establish sufficient shoulder and hip stability. Start with the action arc of the lightweight snatch, and then slowly increase the load.
4 recommended weight of the kettle bell The training of the kettle bell must use multiple groups of muscles at the same time in one action, which is very different from the general separation action training. Dumbbell bending is the best example of separation. In the choice of weight, according to previous training experience and different genders, we distinguish the following for you:
The weight of the kettle bell starts from 4kg, the most common is 4 kg to 24kg, and it is generally recommended that the common weight be around 8- 16 kg. Beginners refer to people who are not familiar with weight-related training; If you often do weight training, you can try the advanced kettle bell weight.