5 Kettlebell Exercises to Burn Fat and Build a Good Figure During the Epidemic
Recently, we have seen many people very like to use kettlebell training, which feels very special and good. Kettlebell as an independent training equipment, has special functionality and interest. In this special period of public health and safety, it can help you accelerate fat burning and build a good figure.
The kettlebells we commonly use are competitive kettlebells, and the characteristics of competitive kettlebells are that no matter how heavy they are, their size is the same.
Let's take a look at what the cute water kettlebells look like:
The kettlebell structure is very simple, with a handle at the top and the bell body at the bottom, and the two corners of the handle are also called 'horns'. The reason for this difference is that some exercises require different positions to master.
The kettlebell is special because its design will make the bearing movement trajectory according to the swing amplitude, plus centrifugal force and centripetal force, it has a 'functional' multi-plane trajectory, that is, practicality. It can more realistically simulate the movements in real life. Unlike the three major strength training (squats, bench press, deadlift), they are all single-plane movements.
The benefits of kettlebell training:
You can exercise the whole body in a limited space; you can consume a large amount of heat in a short time, which is beneficial for weight loss; you can better promote nerve-muscle connection; it can not only train muscle strength but also train muscle endurance and improve overall coordination; it is very effective for training core stability.
After saying so much, I actually want to tell you that in the gym, you can choose a variety of equipment, not just dumbbells and barbells as fixed equipment, kettlebells, and there are many new equipment to try. Because many actions of barbells and dumbbells can be completed, I also prepared an 8kg kettlebell at home. HIIT, cardio, strength training and functional training are all within reach, and the cost performance is very high.
Today, I want to introduce a group of classic kettlebell exercises that are very suitable for beginners.
1, Single Arm High Turnover
Also known as 'Clean', when flipping the kettlebell, you can pull up to the 7 o'clock position from bottom to top, the kettlebell can flip around in the near-body position and rest on the platform formed by the two arms at an angle, be careful not to hit yourself with the buffer, when your wrist approaches the chest line, turn your wrist, and pad with a pad. Place the kettlebell on the front rack.
2, Squats
Turn the kettlebell upside down, grab the horn position, then squat down, just like a high-heeled cup squat, pay attention to squatting with the hips moving back, tighten the core, otherwise the waist will bear too much pressure, pay attention to the kettlebell close to the body, go up and down straight.
3, Single Arm Press
Place the kettlebell on the front rack, which is also the end position of the first action. Then, without exerting force, try to push up as much as possible, keeping the lower limbs and core stable. When pushing up, the shoulder joint should be fully stretched, to feel the back support and shoulder strength, and return to the original position, pay attention to buffering, slightly bend the knees.
4, Windmill
In this action, we chose beginner windmill and side handle kettlebell mode, we should pay attention to lowering the body through hip rotation instead of bending the body, pay attention to always looking at the hand pointing to the sky, when getting up, the hip and abdominal oblique muscles will exert force.
5, Swing
This movement is our most commonly used kettlebell movement, it is usually used to train the hip and hip burst power. Note that our arms only require static isometric contraction, without actively exerting force, we only need the hip extension force to swing the kettlebell, and the muscle contraction of the hip muscles at the end of the movement, do 5 reps on each side, then switch sides.
The above 5 actions have very good effects on training muscle strength, coordination and balance.
