Kettlebell training movements-teaching movements with two hands

Kettlebell training movements - teaching of kettle swinging with two hands

Many people complain that I don’t have time to go to the gym and have no conditions to go to the gym. In fact, you forgot. Home is one of the best fitness places. In your living room, it is a good place to exercise by your bed.

Not everyone wants to go to the gym, but due to venue restrictions and even budgets, which fitness equipment should be selected as equipment for practice at home. This is what you should know. Small footprint, many functions and good efficiency are what you need. 　　In addition to assembling dumbbells, kettlebells are definitely the best training tool.

Different from dumbbells, the biggest feature of kettlebells is that they can improve the use of muscles throughout the body and strengthen joint explosive power through swinging movements. In addition, use them for common movements such as squats, presses, and lunges. The kettlebell is also a good training tool.

Keybells’ key points to kettlebells with two hands: 　　　Keepbell swings the kettle with both hands　Main chain muscle groups: back leg muscle group, core muscle group, gluteus maximus

Preparation movement, first place the kettlebell on the ground, stand shoulder-width behind the kettlebell, and both feet and the kettlebell should be in a triangle.

The knees are slightly bent, and the buttocks are moved back, straighten the lower back, and grab the kettlebell with both hands. The movement is similar to the preparatory posture of hard lifting.

Then the whole body is tightened and the buttocks are backward While pushing and tightening the shoulder blades, take the kettlebell backwards. Stand up and clamp your butt immediately, use the explosive force of your hip joint (push) to lift the kettlebell.

In the process, do not deliberately exert force on your arms, and focus on your hips to sway the kettlebell. The height of the kettlebell itself is about the chest, and there will be no images of lifting or flipping (if there is, it may be that your hands are exerting force).

(Note: Follow the WeChat public platform of the Fitness Bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

Keep bell training method: Kettlebell training that depicts muscle lines!

Keep bell training action - kettlebell push action tutorial illustration

5-minute kettlebell slimming fat burning exercise - create tight muscles