Sharing of kettle bell fitness movements

The kettle bell is a magical instrument. Through kettle bell training, you can improve your physical fitness in an all-round way. Whether you want to enhance your endurance or STRENGTH, it can help you achieve it. In training, you can also improve your balance and agility. It is the only magic weapon for auxiliary training. Today, we introduce some movements of kettle bell training. Let's take a look.
Before you start training, you need to prepare a kettle bell with a weight of 4-6 kg. If you have a certain foundation and need advanced STRENGTH training, you can also start with a kettle bell with a weight of 10-12 kg or more. It is recommended to do 3 groups for each movement, 8-12 times for each group.

01. The kettle bell is pulled hard

To pull the kettle bell well, choose a heavier kettle bell.
Feet slightly wider than shoulders, tight core;
Fold the waist forward, push the hips back, and hold the kettle bell tightly with both hands;
Turn the elbow forward, tighten the gluteus maximus and hamstring muscles, and lift the kettle bell vertically;
Squeeze the gluteus maximus and scapula, and slowly put it back on the ground to complete 3 groups, 8-10 times in each group.

02. Cross-standing rowing

Hold the kettle bell in your right hand and step forward about 30 cm with your left foot;
Bend your knees and support your left leg with your left forearm. Don't press the weight on your leg.
Bend the hip, the body is at a 45-degree angle with the ground, and keep the spine neutral and the core tight;
Pull the kettle bell to the rib to finish a rowing, with the elbow close to the body, pause at the top, and then put the kettle bell down;
Repeat 8-12 times, and then repeat on the other side.

03. the kettle bell swings

Stand with your feet apart, slightly wider than your shoulders, hold the kettle bell with both hands, straighten your arms, bend your knees slightly, keep your back neutral, and swing the kettle bell backwards from between your legs;
Use this power to stand up and throw the kettle bell in front of your body until the height of your shoulders and your back and neck remain neutral;
During the backward swing of the kettle bell, the handle of the kettle bell should be higher than the knee joint, and when it reaches the lowest point, the arm should be straight. When the kettle bell swings upward, the knee joint cannot move forward;
Hips and knees are fully extended, and the spine is in a neutral position. When the kettle bell is placed at the highest point, the arm is straight, and the elbow joint is allowed to flex slightly. The movement needs to be coordinated with biomechanical breathing. When the kettle bell swings to the highest point, the abdominal muscles and gluteal muscles should contract obviously. When it reaches the highest point, the kettle bell will continue to rise with inertia.

04. Double kettle bell push (advanced action)

Hold the kettle bell with both hands, with the wrist neutral, and the kettle bell gently leans against the big arm. Feet are shoulder width or slightly wider than shoulders. Bend your hips and knees, squat slightly, push your hips up with explosive force at the same time, drive your body up, and push the kettle bell to the highest point.
When moving the top, the arm should be straight, the kettle bell should be locked above the head, and the center should fall on the shoulder blade. Slowly bend your elbow and drop the kettle bell and return to the starting position.