Kettlebells are a great projectile for pumping the muscles of the body. They provide both weight and instability, so you have to strain as hard as you can to keep your body in position.
As a result, both rectus and oblique abdominal muscles , hip flexors, back extensors, and in some exercises, the muscles of the shoulder girdle are perfectly pumped.
How to do the workout
You need to do the following exercises:
- Part of the Turkish rise with access to the knee – 6 times on each side.
- Rearranging the kettlebell in the lying position – 8 times with each hand.
- “Metronome” with two weights – 10 times in total.
- Bringing the knee to the elbow with one kettlebell – 6 times on each side.
Try to change sides without pauses, but between exercises, take breaks of 60-90 seconds.
Women should try shells of 8-12 kg, men – 12-16 kg. If you feel that you can handle these weights without any problems, take weights heavier.
How to do exercises
1. Part of the Turkish rise with an exit to the knee
Sit on the floor, bend your left leg at the knee, stretch your right leg forward and straighten it.
Take the kettlebell in your left hand and lift it over your head. Place your right hand on the floor away from your pelvis. Look up at the projectile.
Leaning on your right palm, lift your pelvis off the floor, bend your right leg and kneel. Fully straighten the body, standing on the right knee. Repeat everything in reverse order.
Place your right hand on the floor and, leaning on it and your left foot, stretch your right leg forward and sit on the floor.
2. Rearranging the kettlebell in the lying position
Take an emphasis lying, leaning on the arms of two weights. Keeping a rigid body and tense abs , rearrange one of the shells back and forth.
3. “Metronome” with two weights
Lie on your back and raise your legs to a right angle at the hip joints. Squeeze two weights up and leave them in that position. Keeping your straight legs together, lower them to the right until your thigh almost touches the floor. Lift back and repeat on the other side.
Make sure that the lower back does not come off the floor during execution. Do not pause between tilts to the right and left.
4. Bringing the knee to the elbow with one kettlebell
Lie on your back , press the kettlebell with your right hand and hold it over your shoulder. Stretch your free hand to the side or up – as convenient.
Tighten your abs, lift straight legs and keep them a short distance from the floor. This is the starting position. Bend your right leg at the knee and bring it closer to the elbow of the same hand. Straighten and repeat on the same side.
Do not lower your legs to the floor until the end of the exercise or as long as you can stand it.
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