This action is very good training for core muscles and upper body. Please slow down when you are not familiar with the action, and then increase the speed after you are skilled.
Target movements of target muscle groups: transverse abdominal muscle, oblique abdominal muscle, pelvic floor muscle, erector spinae, multifidus muscle and quadratus lumborum.
Difficulty level: ●●●●●●○○
1. Using the core muscles, lift the kettle bell to hip height with both hands and keep your hands straight.
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2. Let go of your left hand, swing the kettle bell to the right and swing your left hand to the left of your body at the same time.
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3. Swing your hands behind your back smoothly and give the kettle bell to your left hand.
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Bring the kettle bell back to the starting position with your left hand. Repeat this action as many times as necessary, and then change the operation direction.
Swing of kettle bell
The bell of the kettle swings
This is a full-body exercise that can affect the buttocks, lower back and buttocks. Hang the kettle bell easily in your hand and generate strength from your hips instead of using the muscles of your upper body.
Target muscle group Target action: rectus abdominis, transverse abdominis, pelvic floor, gluteus flexor, vertical ridge, multifidus, quadratus lumborum, gluteus minimus/gluteus medius and gluteus maximus.
Difficulty level: ●●●●●●●●● ● ○.
1. Stand up straight, with your feet shoulder-width, hold the kettle bell easily with both hands, bend your knees and sit back slightly, tilt your torso forward from your hips, and keep your back straight.
2. Keep your hands straight but relaxed, stand up from your hips and lift the kettle bell forward and upward.
3. Drive the kettle bell upward as much as possible with momentum, and then return to the hips. When the kettle bell is close to your body, lower your hips, lean forward, keep your back straight and return to the starting position.
change the form
When you are familiar with the basic operation mode, you can increase the weight of the kettle bell, or hold the kettle bell with one hand to increase the instability. Then according to the original operation order, according to the required number of operations, and then change hands.
The kettle rang.
This seemingly strange but highly functional action can bring very effective training to your core. The basic movement mode is to hold enough weight with one hand (here we use kettle bells) and get the body up from the supine position. Remember to repeat the same number of times on both sides.
Target muscle groups: transverse abdominal muscle, oblique abdominal muscle, oblique abdominal muscle, pelvic floor muscle, gluteus flexor, quadratus lumborum, gluteus medius/gluteus minimus, gluteus maximus.
Difficulty level: ●●●●●●●●●●●● ●
Operational warning
Turkey's standing movement requires considerable practice, the perfect combination of core muscle strength and activity, and enough flexibility of each joint to operate correctly. Before starting, it is best to practice from a simple variant (as shown on the right), so as to be familiar with and fully master the main training movements.
Because it can avoid excessive joint pressure.