Step high leg raise
Action essentials:
Hold the kettlebell with one hand, step one foot on the step or stool, raise the other leg to hip height, and then slowly lower it.
Muscles trained: quadriceps, gluteus maximus, core muscles.
Alternate leg raise
Action essentials:
Lift the kettlebell above your head with both hands, keep your arms straight, and alternately raise your legs to hip height to keep your core stable.
Muscles trained: core muscles, shoulder stability, hip flexors.
Training suggestions
Training frequency: 3-4 times a week, 30-45 minutes each time.
Number of sets and repetitions: 3-4 sets for each movement, 8-15 times per set (kettlebell swings can be done 20-30 times).
Weight selection: 8-12 kg is recommended for beginners, and 16-24 kg can be selected for advanced users.
Warm-up and stretching: Dynamic warm-up for 5-10 minutes before training, and static stretching to relax muscles after training.
Training combination: You can choose 4-6 movements to form a circuit training to improve fat burning efficiency.
Notes
Maintain the correct posture: Avoid arching your back or leaning forward too much to prevent waist injury.
Control the speed of the movement: Avoid losing control during explosive movements, such as kettlebell presses and swings.
Step by step: Beginners start with light weights and gradually increase the difficulty.
Breathing rhythm: Exhale when exerting force (such as presses, squats and stand-ups), and inhale when falling back.
Ground selection: Make sure the training area is flat to avoid slipping or kettlebell rolling.
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