Kettlebell is a very useful projectile, which can be both basic and additional in the training process for mass and strength. With the help of it, you can also very effectively pump up the biceps of the shoulder.
Instructions
Step 1
Find several different weights for your workouts. A feature of this projectile is its constant weight, which is difficult to decrease or add. There are several main types of weights: 16, 24 and 32 kg. Of course, at the initial stage, even the lightest projectile of 16 kg will be quite heavy for an athlete. Therefore, choose a weight that will suit exactly your parameters. If you are able, start with 16 kg and gradually increase the weight on it, tying in small weights.
Step 2
Do warm-up exercises. Next, take a light bar or dumbbells in both hands. Take 2-3 sets to warm up your biceps. In each set, it is enough to perform 8-10 repetitions. Bend your elbows alternately, slowly launching the projectile down. Warming up is needed primarily to prevent injury while working with kettlebells, as well as to thoroughly prepare the muscles.
Step 3
Lift the kettlebell to the biceps while sitting. The projectile at the first stage should not be as heavy as possible. So, take a kettlebell in one hand and sit on a horizontal bench. Place the elbow of your working hand on your thigh. Perform a slow flexion and extension of the arm, while straining the biceps as much as possible. If you feel that the kettlebell is heavy enough for you, use the "cheat" method, that is, do a few quick low-amplitude repetitions at the end of the set. Do 3-4 sets of 8 times each.
Step 4
Work with both kettlebells in a standing position. The next exercise is performed with two hands. Take weights in both hands and start lifting them alternately towards you. The scheme for performing the exercise is the same - 4 sets of 8-10 repetitions. In fact, this exercise is similar to dumbbell or barbell work. Remember that in this case it is very undesirable to use the "chitting" method, as it can injure the joints. Use it only in case of muscle failure.
