Kettlebell: inspection in detail
Unlike dumbbells, where the weight is proportionally balanced, during loadings with weights the load goes asymmetrically. At most grips, hands are located somewhere in the middle of the handle, and therefore far from the heaviest part of the dumbbell. Therefore, when performing exercises, you have to make maximum efforts to lift the weight. The handle is the most used place to grip. Holding on to it, you can rotate the weight or shift it from one hand to another.
Lugs
The location of the hands on the weight can be changed, especially if you hold it inverted. The base, or base, is the heaviest part of the dumbbell. Taking care of it in this place, you provide greater stability. Training with any "load", regardless of whether weights, dumbbells or barbells - are fraught with injuries. Therefore, you need to follow the elementary rules of safety. Stand straight. Keep your shoulders back and try not to lift. Stretch the abdomen. Before you start each movement, the muscles are strongly-pre-tension. Try to keep them in this state throughout the exercise. Do not hold your breath. Control the movement. Move rhythmically, not throwing weight.
Before You Begin
The whole complex consists of warming up (the first three exercises) and basic movements. A short workout can be done every other day, and the main workout is 2 times a week. You will need: a weight of 4 kg and a clock to mark the time of the exercise.
Semi-squats
Take hold of the dumbbell with both hands and place it at the chest level, place your feet on the width of the shoulders. With emphasis on the heels, go down, as if you're going to sit on a chair. Then straighten up again. Repeat the exercises for 40 seconds. (about 40 sit-ups), do not change the position of your hands.
Round
Take the weight in your left hand and, after carrying out a circular movement, lead it behind your back. Throw the weight from the left hand to the right and continue the movement counter-clockwise, shifting the weight from one hand to the other. Perform the exercise for 20 seconds, then change direction.
Rotation
Turn the weight from top to bottom and grasp it with both hands, pull them over your head. Perform a circular motion to the left of the hull. Do the exercise for 20 seconds, then change direction. Put your legs wider, take the weight in both hands and hold it down, between your hips; half-sitting. Then straighten up, pushing the hips forward with force, and stretch your arms with the dumbbell in front of you. Omitting the weight, sit down at the same time. Repeat such oscillatory movements for 1 min. (about 25 strokes). After that, perform them with one hand, shifting the dumbbell from one hand to the other, and at the top of the stroke. This will take another 1 min. (about 44 repetitions). Take less weight. Take the dumbbell in the left hand, and put your foot forward, the right one - from behind. Bending the knees, drop in the drop and pass the weight from the left hand to the right, holding it under the knee of the front leg. Then get up and shift the weight back to your left hand, but now do it over your leg. Continue in the same spirit for 30 seconds. (about 18 repetitions), change the direction of the arms movement and do the same for another 30 seconds. Repeat the exercise on the other leg. Transfer the weight from one hand to the other only in the lower position, under the foot. The top of the body is unfolded so that it looks at the right side. Simultaneously, lower your arms to the level of the shoulders, the weight at the same time - on the wrists. Then unfold the body in its original position, and lift your hands up. Repeat the exercise on the left. Alternate the sides for 1 minute (about 20 repetitions). Do not put your hands up, but keep them at chest level all the time. Lean to the left, drop weight down to the lower leg. Imagine that you stand between two glass frames, - try not to fall forward or back. Slowly return to the vertical position. Do this exercise for 1 min. (about 20 repetitions). Change the side.
Put your feet wider, take the weight with both hands and set it down. Sit down, then, pressing on the heels, straighten up. Using the momentum created by the movement of the hips, lift the weight up. When the arms are at the chest level, palm around the body weights. Then lift it over your head and return to its original position. Perform the exercise for 1 min. (approximately 20 repetitions). Do not lift the weight above your head.