Many people here may think that we should let them do some traditional anaerobic exercise, which is what we call lifting iron and doing resistance training with barbells and dumbbells. For men, those movements are necessary for you to become a good figure, but for women, those movements are unacceptable, so you are not required to do them here. We can complete all the training with only one thing, and that is the kettle bell.
Speaking of kettle bells, many people may not have seen them, and most people who have seen them may not have used them. It's actually quite simple. Just like the kettle in our life, the kettle bell has a handle with a heavy load-bearing metal under it. Let's take a look at these movements together.
Fat-reducing action 1: lunge
Action essentials: Hold the kettle bell with both hands and raise your arms on our chest. At the beginning of the action, step back with one leg, move your body center of gravity down, and bend your legs and lunge. This action is easier to operate. What we need to pay attention to is that when bending your legs, you should keep your body steady and don't stagger.
Action 2: Balance the pressure on the kettle bell.
Action essentials: Hold the kettle bell with one hand, and lift the other empty hand forward, parallel to the ground. At the beginning of the action, turn the kettle bell high in front of our deltoid muscle, and then push the kettle bell up on the shoulder. This action mainly exercises our hip and leg muscles, shoulder muscles and core strength.
As we can see from the picture, this action is actually a compound action. At the beginning, we turned high and had a squat. At this stage, we may exercise the strength of legs and buttocks, and then recommend an upper limb strength training to become a very good compound action together.
Action 3: the kettle bell squats+lifts.
Action essentials: Like the last action, this is also a compound action. In the first stage, you need to hold the kettle bell with both hands and squat down. This stage mainly trains the muscles of the legs and buttocks. In the next stage, we need to lift the kettle bell above our heads, which will test our upper limb strength. The combination of these two movements is a compound exercise movement, which is good for all our muscles.
Action 4: Shake the kettle bell
Action essentials: this action is the most classic action in kettle bell action. We grabbed the kettle bell, put it between our legs, stood slightly wider than our shoulders, and shook the kettle bell up at the beginning of the action. Please note that we don't rely on the strength of the arm to shake, but on the strength of the core hip to lift. This is an action that exercises our core strength very much.
So much for the explanation of our actions. The above four actions are all done by kettle bell. As long as we master these four movements, it will be of great help to your whole body muscle exercise and fat loss, and it is more interesting than those tedious barbell dumbbell movements. If you don't believe me, you can try it yourself.