50 Kg Kettlebell

Kettlebell squat

Standing posture, feet wider than shoulders, toes and knees outward 45 degrees, hold a kettlebell tightly with both hands, note that the palms are facing inward, place in front of the chest, lift the hips and tighten the abdomen, after squatting, you can lean forward slightly, back force, repeat the training.

Kettlebell single leg deadlift

Hold a kettlebell in one hand, hang it at the side of the body, choose the leg on the same side as the hand holding the kettlebell, stand on one leg, keep the knee slightly bent, do a straight leg deadlift, bend the hips, stretch the other leg behind you to maintain balance, continue to lower the kettlebell until the body is parallel to the ground, and then return to an upright position.

Deadlift

This exercise can exercise our leg and core strength.

First, let the kettlebell be placed between our feet, the distance between the two feet is the same as our hip joint width, or slightly wider than the hip joint, the waist and back are straight, hold the kettlebell with both hands, bend the hip joint, sit back with the hips, bend the knees slightly, and tighten the hips forward.

Kettlebell swing

Open your feet, hold the kettlebell with both hands to the inner thigh, bend your hips and knees, move the kettlebell backward, push your hips forward, tighten your hips, swing the kettlebell to the level of your shoulders, and feel the force from your hips. Inhale when going down, exhale when going up, be careful not to use your waist to exert force, maintain the rhythm, and repeat the exercise.

Kettlebells have a wide range of uses.

They can make training more efficient and freer, and can also consume more calories and improve athletic ability.

If you want to conduct kettlebell training scientifically and effectively, come to Tianshi International Women's Fitness.