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put down the dumbbell and pick up a Kettlebell! You will challenge your core strengths, balance and stability in these moves, from world Kettlebell Club certified coach and cross training method co-founder David Shenke. You just need one hand to hold the Kettlebell and move from one big calorie burning exercise to another to get into the rhythm and release fat quickly. These movements are not suitable for timid people, so be sure to take your time and use a lighter Kettlebell for the first time. Once you put the form down, move it to a heavier Kettlebell and start lighting the handles of love.
Credit: rayme Silverberg / Livestrong. Com you will notice that the position of Shenke's Kettlebell shelf is somewhat different from the position you may have seen before. He explained that the stand position used in the exercise was the most effective way to rest between each session without having to put down the Kettlebell. It allows you to flow back and forth, maximizing calories. Sunk recommends that you place your elbows on your hips, relax your hands, and pull your hands to your chest, rather than bringing your elbows up to your hips. As in the Kettlebell game. related: please check more David's actions on crosstrain.com all other swing actions depend on the swing of the single arm Kettlebell. It can exercise your hamstrings, glutes, quadriceps, upper and lower back, arms and grip strength. How to do it: simply put, while keeping your spine neutral, swing the Kettlebell back and forth between your legs in a pendulum like motion - avoid bending your back and neck. At the top of the swing, you should stand high (knees locked), kettlebells in the middle of your body, elbows slightly bent on your swing arms. Inhale each time you swing, then exhale as the Kettlebell moves between your legs. correlation: the best exercise to lose weight correlation: 3 Kettlebell complex can reduce fat faster. Credit: rayme Silverberg / Livestrong. Com correlation: view more David's actions on crosstrain.com this is a big move, targeting the front of your legs and arms. Operation method: start to keep the Kettlebell in the rack position. Dive no more than a foot to load your legs, then start pushing the Kettlebell over your head, end in a fixed position, arms fully extended, knees locked. correlation: how to start Kettlebell training correlation: a 3-minute killer Kettlebell + Burpee training correlation: 12 reasons to start training with kettlebells Advertisements related: sign up to receive the free livestrong.com weekly newsletter! Credit: REM Silverberg / Livestrong. Com elevated squatting is a good exercise method, which can exercise all major muscle groups of the legs, while increasing shoulder strength and flexibility. Methods: at the beginning, the width of feet apart was slightly larger than shoulder width, and the angle was 45 degrees with Kettlebell. Look up at the ceiling from the kettle bell. Twist slightly at the waist (toward the Kettlebell), then squat down until the hips are parallel to the knees, with the left hand on the inside of the left foot. Then return to the starting position. The real challenge is to keep the weight of the legs evenly distributed throughout the movement while keeping the heel on the ground. correlation: 5 important muscles your training missed the credit: rayme Silverberg / livestrong.com this sport will exercise your legs and shouldersAnd challenge your balance and posture. How to do it: start standing, hold the Kettlebell in your left hand and lock it on your head. The left leg strides back far enough to feel a slight stretch in the flexor of the left hip. Your shoulders and hips should face forward. Then lower until your back knee almost touches the ground, and you make a 90 degree angle on your front leg, with the knee directly above the ankle. Stand up and repeat. Make sure to repeat on the other side. correlation: 22 new lunges to improve leg strength daily related: your official Tabata fitness guide correlation: 9 movements of fat burning kettlebells Advertisements about the position of the shelf
1. Swing
2. Snatch is the natural process of Kettlebell swing. It's a full body exercise, focusing on the back, hips, hamstrings and shoulders. Methods: swing the Kettlebell on the head, end with a fixed posture, fully extend the arm, parallel to the head, and place the Kettlebell behind the forearm. Our goal is to make your snatch time precise so that when you straighten your elbow, the Kettlebell will touch the back of your forearm at the height of your swing to avoid hitting the forearm.
III. Cleaning is similar to a swing, which can strengthen your hamstrings, glutes, quadriceps, upper and lower back, arms and grip. Instead of putting the Kettlebell out of your body, however, clean it up into your body and keep it on the shelf for a while. How to operate: in the bracket position, the Kettlebell should be placed in the V-shaped gap formed by your biceps and forearm, and your elbow should be placed on your buttocks or at least extended to it. Then swing the Kettlebell back and forth between the legs and repeat the above actions.
4. Press
5. This is one of the most powerful Kettlebell pressing exercises. You're going to challenge your legs and arms with weights over your head. Operation method: start from the rack position. Now, lower yourself to your legs and start pushing the Kettlebell over your head. Halfway through this driving phase, while the Kettlebell continues to move up, place it under the Kettlebell so you can lock your elbows during the second leg load. Then you stand up and finish the clean and jerk.
6. Clean and jerk, as the name suggests, is the combination of clean and jerk. It allows you to move the Kettlebell up smoothly over your head, giving your shoulders and triceps extra work. Operation method: clean the Kettlebell to the rack position. Lower your body to fit your legs, and then start to lift the Kettlebell over your head. Halfway through this driving phase, lower from under the Kettlebell, lock your elbows and load your legs a second time. Stand up and do this. The clean and jerk is a kind of double bottoming exercise, which can let you lift heavy objects on your head for a long time, so as to burn a lot of calories.
7. Single arm thrusters separate one arm at a time while hitting your leg muscles. Start with a lighter Kettlebell until you put it down. Having the right body shape can help you avoid injury and burn more calories at the end of the day. Method: put the Kettlebell on the shelf and squat down until the elbow is close to the knee. Now stand up, put the Kettlebell on your head, and rotate your hand forward. Use the other arm for balance.
8. Squatting on the top of the head
9. Dive lunge
10. This exercise will increase your hamstring flexibility, tighten the area of love, and strengthen your back. How to do it: start standing, hold the Kettlebell in your right hand, and lock your arms on your head. Feet should be positioned a little wider than shoulders and at a 45 degree angle to the Kettlebell. Look up at the ceiling from the kettle bell. To begin, when you place your left hand on the floor, push your right hip outward and backward, and finally place it in your left foot. Once you touch the floor with your left hand, stand up.
What do you think? Have you tried kettlebells? Do you use it in the gym or at home? Do you get along well with them? What is your favorite Kettlebell movement? Do you want to see other types of training on livestrong.com? Please leave a message below, let us know!
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