News

Many fitness enthusiasts who want to build muscle will choose to exercise with dumbbells because they are small and light and can be practiced anytime, anywhere. Kettlebells have the same benefits, as well as strengthening muscle tissue that you don’t normally use. When exercising with kettlebells, you can do a variety of exercises such as pushing, lifting, lifting, throwing, and jumping squats to effectively strengthen the muscles of the upper, trunk, and lower limbs.

Kettlebells have a history of more than 300 years. The cannonball-shaped exercise machine was created by Russian hercules in the early 18th century to rapidly improve the body’s strength, endurance, balance and flexibility. The main difference between kettlebells and dumbbells is the weight of control. Here are some fitness tips for kettlebells. In practice, pay attention to the accuracy of movements.

Method 1: Shake the kettlebell

Hold the bell pot with one or both hands in front of the body and lift it with hip strength (without releasing the hand), then allow the bell pot to fall naturally behind the crotch. It works on the explosive power of the hips and is very useful in pushing and wrestling! You can try 30 left and right hands in 3 groups. Add weight if you feel comfortable.

However, it is important to note that, as with any weight-bearing exercise, the lower back should be kept straight and moderately tense to build lower back endurance, which can cause strain.

Method two: lift the pot up

Hold the kettlebell handles with both hands and lift the kettlebell with straight arms, slowly and slowly. Repeat 5 times.

Method three: kettlebell push-out method

Hold the kettlebell handles with both hands, palms facing each other, close to your chest and shoulder height; Squat as low as possible; With your arms straight out, push the kettlebell straight out in front of you, pull it back up to your shoulders, and repeat.

Method four: supine on stool law

On the supine bench, bend your elbows and hold the bell at your shoulders. Push the kettlebell up with both arms, then return to the ready position. He lay on his back with his elbows clasped in front of his chest. Swing the arms back to the head, fist down; Then return from the original path to the ready position. This action mainly developed pectoralis major muscle, brachial muscle and shoulder strap muscle.