The kettle bell is generally made of cast iron, with specifications of 8kg, 12kg, 16kg, 20kg, 24kg, 28kg, 32kg, etc. 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.

By combining heart strengthening training, strength training and flexibility training, the kettle bell will make you sit up and pay attention to the training intensity. Not only can they make you stronger, muscles and connective tissues become stronger in a way that traditional free-weight equipment does not, but you can also do some exercise with them, so that you can get better weight loss effect.

Whether it's the traditional kettlebell swing that makes the heart beat faster and crazily, the difficult windmill training that challenges the flexibility limit, or the torture kettlebell handstand that trains the stability of wrists and shoulders, these kettlebell trainings can exercise to different parts of the body at the same time, thus enhancing muscle strength.

Turks got up and lifted the pot:

1. Lie on your back, with your right arm upright on your chest and holding the kettle bell. Bend your right knee, put your right foot flat on the ground, straighten your left leg, and tilt to the left to ensure that your right arm stays straight.

2. Continue to hold the kettle bell vertically in the right arm, and continue to sit up with the support of the left forearm and left hand. Next, the left hand and right foot support the ground at the same time, leaving the hips off the ground.

3. Put your left leg behind you until it touches the ground, then move your center of gravity to your right leg and get up. During the whole exercise, always hold the kettle bell vertically with your right arm. Do the above steps in reverse until you lie back on the ground. Repeat this action 5 ~ 8 times on both sides of the body.