The kettle bell is actually a good whole-body training, which has a great positive impact on reducing fat, exercising muscles and improving cardiopulmonary function. Generally speaking, kettle bells can be divided into "basic models" and "competitive models", and the biggest difference lies in the handle. The larger the weight of the basic kettle bell, the larger the diameter of the handle, so be extra careful when using it. It is best to ensure that you have a center of gravity and avoid sports injuries caused by unstable center of gravity. The handle size of competing models is fixed, and the weight changes according to the weight of the pot, which is usually graded by color recognition.
Kettle bells are divided into "basic models" and "competitive models", and the biggest difference lies in the handle. ? Sghomegym kettle bell can do various exercises such as pushing, lifting, lifting, throwing and squatting. Training can effectively enhance the strength of muscles such as upper limbs, trunk and lower limbs, and kettle bell training may be more suitable for explosive training stage.
Here are five basic training moves for beginners who have just started kettlebells.
1. kettle bell hard pull: stand with your feet hip width apart and put a kettle bell in front of your feet. After stabilizing your core and back, push your hips back, lower your body and pick up two kettle bells. Keep your core stable and slowly return to the position where you stand with the kettle bell.
Beginners suggest that it is best to start with the lightest 4 kg, so that the muscle burden is relatively small and it is not easy to get hurt.
Beginners who pull the kettle bell hard suggest starting with the lightest 4 kg. ? Bodybuilding II. The swing of kettle bell is mainly used to train the strength of hip joint, which is the basis of all kettle bell movements. During exercise, it mainly acts on the muscles of buttocks, thighs and lower back.
The swing of kettle bell is mainly used to train the strength of hip joint, which is the basis of all kettle bell movements. ? Wellnesscafe.hu 3。 Push the kettle bell Hold the kettle bell with one hand and lift it to the shoulder, with the palm forward or sideways. Bend your feet, sink straight and keep your upper body straight. Push up with your heels, straighten your legs and drive your body up. At the same time, the deltoid muscle of your shoulder pushes the kettle bell to the highest point, and then repeats this action.
Pushing the kettle bell will train the muscles of the whole body. ? Oxygen box 5. Crouching with kettlebells is considered as a basic action to train the muscles of hips and legs. On the basis of the original movement, the kettle bell squat can also take into account the training of arm strength. The opponent's grip strength, shoulder support ability and abdominal core strength all have good training effects.
On the basis of the original movement, the kettle bell squat can take into account the training of arm strength at the same time. ? Prevention 5. The lunge pass first adopts a standing posture, and the left hand holds the bell. Make a lunge with your right foot forward (front foot and back foot, knee joint bent 90 degrees), let the kettle bell pass through the stride, and remember to keep your upper body upright. At the same time, change hands to take the kettle bell, return your right foot to the starting position (resume standing), and then change your feet.
Lunge crossing is especially aimed at core stability and leg muscle strength training.