1lb Kettlebell

Dumbbell press

Seated dumbbell press: Sit on a chair with your back against the backrest, hold a light dumbbell in each hand, and push from both sides of the shoulders to just above the head.

Safety points: Keep your elbows slightly inward when pushing to avoid excessive abduction and causing pressure on the shoulder joints.

Kettlebell swing

Standard style: Hold the kettlebell with both hands, use the explosive power of the hips to swing forward to the same height as the shoulders, and then use the force to lower and swing back.

Key points: Tighten the core, and the range of motion should mainly come from the hips, not the arms.

Resistance band rowing

Operation: Fix the resistance band at a low fulcrum, pull your hands to the chest, and tighten your shoulder blades inward.

Function: Activate the latissimus dorsi and scapular contraction, helping to improve the hunchback posture.

Kettlebell single-leg deadlift

Key points: Hold a kettlebell on one side, kick the other leg back, lean forward to keep the hips stretched, and then stand up straight.

Function: Improve unilateral hip and leg strength and balance ability.

Principles for selecting weight for equipment

Beginners should choose a light weight that they can control for each dumbbell (2-4 kg for women and 4-8 kg for men).

It is best if there is still a sense of "remaining strength" after completing 8-12 times each time.