Fitness

3 popular training moves with kettlebells

Have you ever tried kettlebell? We'll make it easy for you to get started!

3 popular exercises with kettlebells

Have you ever tried kettlebell? We'll make it easy for you to get started!

Exercises with kettlebells shape your body and improve strength and endurance. Exercises with kettlebells do not only involve Exercises shoulder muscles, but also hips, legs and buttocks.

SCHWINGER

That is one of basic exercises with kettlebells. However, before we start training, we must Choose the right weight. This will depend on your shape, the strength of the abdominal muscles and the strength of the back muscles. It is recommended that beginners use a maximum of 40% of the weight of the maximum oscillator. All of the previously mentioned muscle groups, as well as the stabilizing muscles, play an important role in this exercise because they make it possible to maintain the correct posture.

Stand with your legs slightly apart and slightly bent at the knees. Shoulder blades are pulled back and arms are slightly bent at the elbows. Don't forget to maintain the natural curvature of the backbone and the tension in the abdomen. We start the exercise by placing the upper body perpendicular to the floor. Then we grab the kettlebell and start putting it freely in a pendulum movement to vibrate. By pressing on the pelvis, we will reach the standing position. As a result, the kettlebell is raised to chest height. To finish the exercise, we move the weight freely back to the starting position.

LIFT

This exercise primarily strengthens shoulder muscles and that of the shoulder girdle. After completing the training program, which is based on the bench press, the classic push-up will no longer be a problem. The exercise consists of three phases: 1) dynamic throwing, 2) holding (the kettlebell should be above your head), 3) free descending to the starting position. We start by keeping the weight at chest level and with legs slightly bent. Raise the weight quickly above your head and then return it to the starting position with a small amount of resistance (legs bent back slightly).

TEAR

This is an exercise that is suitable for advanced users. Because of the high risk of injury, it is recommended for people who have experience with Kettelbell training. The biggest advantage of this exercise is that you can burn a large amount of calories. If you want to learn how to pull, it's better to start with basic exercises, such as swinging or throwing. As a result, we improve shoulder stabilization, increase the range of motion and improve the shoulder girdle.

The posture in the first part of this exercise is similar to that of swinging. We hold the kettlebell in our hands. The most important element of this exercise is dynamically pushing out the kettlebell by inserting the pelvis. If the weight is at chest level, a slight shoulder pull back will allow the weight to be returned to the forearm. Holding the weight above your head is the final posture.