Kettlebell Iron Cast

 

Movement 1

 

Stand with your feet shoulder-width apart and hold the kettlebell with both hands;

Lean over and swing the kettlebell with the strength of your hips and legs;

Do a squat at the same time;

The height of the kettlebell should be parallel to your eyes;

This movement adds a squat to the kettlebell swing;

Further stimulate the muscles of the buttocks and legs

 

Movement 2

 

Lie flat on the yoga mat with your feet flat on their backs;

Raise your hands at 45 degrees to your waist and back, and hold both sides of the kettlebell at the same time;

Use the strength of your abdomen to lift your head, shoulders and upper back off the ground;

The lumbar spine should be close to the yoga mat;

This movement adds weight to the crunch;

It has a better effect on the abdominal exercise;

If you want to train your abdominal muscles or vest lines, you must try this movement

 

Movement 3

 

Put the kettlebell on the ground, and press your palms as much as possible Close together to form a diamond shape;

Keep your body straight, core tight, and form a straight line from the side, avoiding sagging waist or arching back;

Inhale when descending, bend elbows and bring them together to the sides of the body, so that shoulders and elbows are at the same level;

Exhale when ascending, use arms to push up the body;

This action is actually a diamond push-up with kettlebells;

It is very good for stimulating and exercising the chest and triceps

 

Movement 4

 

Stand with your feet shoulder-width apart, core tight, kettlebell facing up, and hands tightly holding the kettlebell;

The upper arms are close to the sides of the body, and when exhaling, the forearms are bent up to the chest, and the biceps are contracted;

When inhaling, lower slowly, maintain muscle tension, and avoid completely relaxing or hyperextending the arms;

Keep the shoulder joint and torso stable throughout the process, and avoid shaking the body back and forth or using inertia to compensate;

The movement speed is recommended to be "fast up and slow down"