1.
Kettlebell Squat
This exercise works the major muscle groups in your legs, especially your quadriceps.
Training Tip: Hold the handle of the
kettlebell with your feet slightly wider than shoulder-width apart. Squat until your hips are parallel to your knees and the inside of your elbow knees, then stand up.
2 . Push upward
The practice is a full-body workout that is an extension of the
kettlebell squat. According to Shenker, the exercise improves heart and lung function as well as increases quadriceps, hip, shoulder and arm strength.
How to train: Hold the
kettlebell with both hands close to your chest, keep your back flat, spread your weight evenly over your feet, and squat until your elbows are close to your knees. Then stand up with straight legs and raise the kettlebell with straight arms while keeping your eyes on the kettlebell.
3 Turkey stands tall
This exercise is a full-body workout that works all major muscle groups, especially your core, legs, and shoulders.
Training points: first lie flat, back and left leg straight, right knee bent. Grasp the
kettlebell with your right hand and keep your right hand pointing toward the ceiling with your left arm naturally flat on the floor to your left. The upper body gradually sits on the left hip and thigh, right leg open. Then lift hip and clamp, left leg straight heel press to the floor, left arm straight left palm press to the floor, right hand hold the kettlebell and reach to the ceiling.
4 Hard to pull.
This exercise strengthens the legs, hips, and lower back. Hold the
kettlebell in both hands and squat, keeping your back perpendicular to the floor and your thighs parallel to the floor before standing.
Training Tip: Maintain an even distribution of strength in both feet
5 .pull hard to high pull
This is a high-energy, full-body exercise that combines hard pull and high pull. Mainly for the legs, biceps and shoulders.
Training points: your feet are slightly wider than your shoulders, hold the
kettlebell in your hands and hang down in front of your body. Then stand up, pull the kettlebell to your chin, and keep your elbows higher than the kettlebell. Place the kettlebell in the starting position and repeat.
6） High tensile
The exercise will be performed simultaneously on the shoulders, biceps and back.
How to train: Stand with your feet hip-width apart, holding the kettlebell in both hands and holding it straight in front of your body. Bend your elbows and lift the
kettlebell up to chin level, keeping your elbows higher than the
kettlebell. Then drop until your arms are fully extended. Repeat.
7 Push-ups - high pulls
This is a big, hard - to - high stretch that gets your heart rate up fast and focuses on your legs, biceps and shoulders.
Training Tip: Put the
kettlebell on the ground, and we'll start with a standing position. Place your hands on either side of the kettlebell and step or jump into a push-up position; Next, jump your feet back on the outside of your hands and grab the kettlebell. Then stand up and bring the kettlebell up to your chin, keeping your elbows higher than the kettlebell. Then lower the kettlebell slowly to the floor and repeat
8 One leg hard pull
This move will strengthen your back, shoulders, and biceps.
The right elbow is on the left knee. Grasp the
kettlebell and pull it back to hip level. Keep the right upper arm parallel to the ground and stop. Do one set of switches and repeat on the other side
9 Anti-gravity hard pull
This is a slightly more difficult move, working the back, biceps, shoulders, front triceps, and engaging more core muscles.
Training Tip: Let's start with push-ups, but hold a kettlebell in each hand and spread your feet slightly wider than shoulder-width apart. Alternately pull the left kettlebell back, and if you're an expert athlete, do push-ups while lowering the kettlebell. It's important to keep your balance.
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