Mini Kettlebell

The number of exercises and difficulty of using kettlebells should be based on the principle of gradual progress. When you start practicing, you can choose a 5kg kettlebell. If you are not strong enough, you can choose a lighter one, and increase it by 1-2kg again after the muscle strength increases.

1. Hold the kettlebell with both hands. Hold the handle of the kettlebell with your hands, keep the distance between the handles slightly greater than the width of your shoulders, with your palms facing your body and your arms hanging naturally.

2. Tighten your core. When performing kettlebell movements, keep your core muscles (abdomen, waist and back) tight to maintain body stability.

3. Keep your body posture straight. When performing kettlebell movements, avoid arching your back or collapsing your back. You should keep your chest up and ensure that your spine remains neutral. At the same time, tighten your abdomen to avoid compensatory abnormal postures of the shoulder joint and the spine core.

4. Pay attention to your breathing rhythm. During the movement, pay attention to your breathing. Usually, you exhale when exerting force and inhale when relaxing. There is another issue that must be paid attention to in the kettlebell exercise, which is to do it according to your ability.

Stand with your feet shoulder-width apart and your knees slightly bent.

Hold the kettlebell handle with both hands, stretch your arms straight, and place the kettlebell between your legs.

Use explosive power to swing the kettlebell to chest height, keeping your elbows locked.

Keep your back straight and absorb the impact by bending your hips and knees.

Keep your core muscles tight during the movement.

When buying a kettlebell, beginners should not blindly increase the weight. You can consider starting with 6kg to 12kg, and then gradually increase the weight as your training progresses.