Kettlebell Türkiye Standing Video Teaching, Türkiye Standing Movement Decomposition

Speaking of Huling training, we have to mention Türkiye's standing up Turkish Get-ups. Turkey stands up is the most classic exercise for Hu Ling’s training! It is an excellent training exercise for training core muscles

　　Turkey stands up is a highly functional training exercise. It requires all muscles in the body to test your balance and the coordination of the core muscles of the body. The most important function of the core muscles is to maintain the balance of the body.

　The action process is from lying on the ground on the back, starting to get up until upright, with the arms locked above the head, and supporting the reasonable movement of heavy objects. It can also be said to be a set of movements, which can perfectly train the entire core muscles. Because it is not easy to master balance, it can better achieve the purpose of exercise

　　The movement is divided into two stages:

For beginners, it is a good way to disassemble the movements.

　　The following video describes each small detail in these two processes in detail!

　　1. Lie on your back and hold Hu Ling on your side, then turn over and lie flat on the ground, straighten one leg, bend the other leg, sink your shoulders, keep Hu Ling stable, and feel the neat arrangement of the spine!

　　2. Then push the ground with your right foot, turn over, support your left hip and left elbow, keep your shoulders tense and sink.

　　3. Push the ground with your left hand and sit up, support your left hip and left palm, and keep your shoulders tense and sink, tighten your core muscles, and keep your back straight!

　　4. Move backwards to support it in a kneeling position. Hold Hu Ling's arms still straight, your shoulders are stable, and your knees are like Turn forward (in lunge state)

　　5. Keep your arms straight and locked, shoulders and torso stable, and squat upwards!

　　　Return

　　1. Step back and squat down, and present a lunge squat position! Lift your left hand in parallel to maintain your body stability

　　2. Kneeling posture, turn your left knee backwards, lower your body, and stretch your left arm to the ground,

　　3. Straighten your left foot forward, land your left hip, and stabilize your body with your straight left hand!

　　4. Then then lower your body, bend your elbow, and support it with your left elbow!

　　5. Lying backwards, return to the starting position, sideways, and put down Hu Ling!

　　What you need to pay attention to is to keep your body stable at all times! Every stage of stillness in the movement needs to be maintained Keep your shoulders stable and your spine stable and neutral! If your core muscles are lazy, your body will become distorted!

　　Some precautions:

　　1. Always look at Hu Ling, don't look to the side

　　2. Support your hands to keep your shoulders tense and stable, don't relax

　　3. Always keep your kettle in a straight line and land on your shoulders! If the straight line becomes crooked, your posture will not be stable enough.

　　4. Do both left and right!

　　5. Tighten the core muscles to ensure that the spine is in a normal physiological arc!

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