Where is the kettle bell swing practice?
Shaking the kettle bell is a very popular fitness action now. You can practice at home without big equipment!
Hu Ling is an ancient training tool! Hu Ling training has many benefits! In recent years, we have seen more and more people doing Hu Ling training in the gym!
Hu Ling swing is actually an action based on hard pulling, and you can regard it as an accelerated version of hard pulling.
Mainly suitable for our hip joint hinge! Bend over (bend your hips) and get up (explosively stretch your hips).
It involves the muscles in the back chain of our whole body! The active muscle is gluteus maximus, the cooperative muscle is hamstring, and the muscles of back, abdomen and shoulders are responsible for maintaining the stability of trunk.
The benefits of shaking the kettle bell
1: Can work efficiently in a limited space.
Compared with the general training equipment, the kettle bell is much smaller, the moving distance is not too long, the space required is not particularly large, and the exercise method is mostly systemic. With high efficiency and small size, it is a very practical training equipment for people with limited living space.
2. You can develop a good squat posture.
I will learn to squat in the early stage, usually starting from the goblet squatting, holding a kettle bell. The reason is that squatting in the goblet can reduce the burden on the spine and make it easier for beginners to understand the posture of neutral spine, knees and thighs outward. In this respect, Rinrin is unique.
3. Improve more motivation.
Compared with the use of Olympic long bars for explosive training, kettle bells are more close to the people. Especially in snatch, high-altitude flip and overhead pushing, kettlebells can stimulate the explosive power of athletes.
4. Enhance the anti-rotation ability of trunk.
There are many unilateral supports, holding the head high and pushing over the head in kettle bell training. Because these movements are unilateral operations, and often exceed the top of the head (easy to cause imbalance), it can further exercise the "trunk stability" and "anti-rotation" abilities that athletes need.
How to ring the kettle bell?
Starting posture: Stand upright, keep the spine neutral, keep the core muscles stable, keep your feet shoulder width apart, and hold Hu Ling with both hands or one hand.
Action essentials:
1. Hold the kettle bell with one hand or both hands, so that the kettle bell is between your legs, your upper body leans forward from your hips, and your back remains straight.
2. Swing the kettle bell backward, and 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.
Precautions:
1, keep your back flat, and remember not to round your back and overstretch your spine.
2. Focus your eyes on the trajectory of Hu Ling.
3. Stand on your feet and use your hip joint to exert your strength. When placing the kettle bell, you should clamp the gluteal muscle and hamstring muscle and abdomen. The feeling of exerting force is the same as pushing forward. You can lift the kettle bell by swinging your body.
Experience of shaking kettle bell
There are too many benefits of kettle bell training. You don't need much equipment and space to complete great training.
Almost everyone I know who plays kettlebells will say this: My friend showed me the swinging of kettlebells, which didn't seem very difficult, so I made 20, and after 20 minutes, my heart returned to normal.
Shaking the kettle bell is good training. It is easy to master, and it is helpful for many other trainings, such as back chain training, hip flexion, grip strength and some cardiovascular training.
The swing of two-handed kettlebells is usually the first movement to learn, which is generally simple and convenient to reflect. But there are two other kinds of kettlebell swinging movements that you should master, one-handed kettlebell swinging and double-sided kettlebell swinging (holding one kettlebell in each hand and swinging at the same time).
Kettle bells are not designed for hands, and even novices are not very popular. I believe there are many kettle bell movements suitable for both hands, but these movements are only needed after your level has improved.
Everyone must keep the correct posture in fitness, and the deformation of movements will be harmful to the body.