There is no doubt that for the gym industry, one of the biggest changes in the past decade is the emergence of "functional training". Today's fitness fans use a variety of fitness aids to carry out various functional training by constantly rotating, hitting, flexing, stretching, pushing and pulling to move towards their dream bodies.
By combining heart strengthening training, strength training and flexibility training (usually in the same exercise), kettlebells will make you look at the strength of training. They can not only make you stronger, muscle and connective tissue stronger in a way that traditional free weight equipment does not have, but also you can use them to do some exercises to make you lose weight better.
If you want better mobility, kettlebells are even better because they can challenge your range of motion in unexpected ways.
Whether it's the traditional kettlebell swing that makes your heart beat faster and crazier, the highly difficult "windmill" training that challenges the limit of flexibility, or the torturous kettlebell backward lift that trains the stability of your wrists and shoulders, these kettlebell exercises can simultaneously exercise different parts of your body, thus enhancing your muscle strength.
With all that said, why don't you shake up these seven kettlebell training movements selected for you?
Tip: Different movements can exercise to different body parts, which can be selected according to your own needs.
Double arm kettlebell swing
Exercise muscles: gluteal muscles, hamstring muscles, erector spine muscles, core muscles, upper back muscles, shoulder muscles
1. Place a kettlebell on the floor about 30cm in front of you. Stand with your feet shoulder width apart, turn your hips, lean down, straighten your arms, pick up the kettlebell, and keep your torso still.
2. At the beginning, swing the kettlebell backward through the crotch, similar to the action of the center forward passing the ball to the quarterback when playing football. Then, exert force on the hips, quickly reverse the direction of movement, and swing the kettlebell forward. At the same time, change from the prone position to the upright position, and swing the kettlebell in front of the body at the same height as the shoulder.
3. Turn your hips and lean down again, and swing the kettlebell backward through your hips. Repeat until you have completed 15 to 20 movements.
Training tips: Keep your knees slightly bent and your spine still, so that you can really rotate your hips and avoid arching your lower back.
Single arm kettlebell swing
Exercise muscles: gluteal muscles, hamstring muscles, erector spine muscles, core muscles, upper back muscles, shoulder muscles
This is a variation of double arm kettlebell swing. The muscles trained are the same, and the way of development is similar, but the kettlebell used is slightly lighter.
Training tips: Keep your knees slightly bent and your spine still, so that you can really rotate your hips and avoid arching your lower back.
Windmill swinging kettle
Exercise muscles: core muscles, latissimus dorsi, shoulder muscles, erector spine muscles, hamstring muscles, gluteus muscles
1. Hold the kettlebell in your right hand and stand with your feet shoulder width apart and turn left about 45 degrees. Lift the kettlebell over your shoulders and over your head.
2. Keep this posture of raising the kettle, make the kettlebell fall on the opposite side of the right forearm, then keep the knee slightly bent, push out the hip to the right (lean to the left), and extend the left hand downward to the inside of the left foot. When reaching to the bottom, the two arms should be aligned vertically, and the torso should be almost parallel to the ground.
3. After a pause, keep the arm straight and resume the starting position. Repeat for 6 to 10 times on both sides of the body.
Training tips: Keep your torso still and your shoulders in a fixed position to stabilize the kettlebell when bending down. Avoid bending elbows.