Kettlebell 1kg

① Good for the heart

Better than running, kettlebell swing is a short-term high-intensity exercise that can enhance the heart's self-regulation ability and prevent the risk of sudden death.

② Thin belly

When swinging, you need to tighten your core to promote metabolism.

Coupled with reasonable diet control, it is very helpful for how to lose a big belly.

③ Lift your buttocks and slim your legs, increase your waist-to-hip ratio

The buttocks and legs are large muscle groups.

Kettlebell swinging is conducive to shaping the lines of the buttocks and legs, helping to better metabolize to lose visceral fat, making the legs straighter and tighter, and you don't have to worry about making your legs thicker.

Notes:

① If you practice at home, you can choose a kettlebell with a soft bottom, so you don't have to worry about hitting your feet.

Beginners don't need to ask for weight, 6kg is fine.

② Tighten your core, cooperate with breathing, bend your hips and go down the path, inhale two consecutive breaths, one deep and one shallow, exhale when the hips and buttocks are exerted, and exhale slightly at the top to keep the body tense.

The movements should be standard, not the number of times, but the quality, and proceed step by step.

If you are not good at grasping the details, it is recommended to find a professional to guide you.

③ Although there is no age limit for kettlebell swings, Haiyan does not recommend this set of movements for people with bad knees and lumbar spine.

④ If you feel back pain when doing kettlebell swings, it is because the latissimus dorsi does not come out to help you pull the weight during the eccentric phase of the kettlebell swing, resulting in the spine not being in a neutral position.