Many people have kettlebells in their home arsenal. But not everyone knows how to start classes and get in good shape in the future. To do this, you can follow the approximate pattern of exercises with kettlebells. By doing them regularly and conscientiously, you will become stronger, sturdier and more attractive.
It is necessary
kettlebell, desire to build muscle
Instructions
Step 1
On the first day of your workouts, start with lifting in your shoulders: for this, put two weights on the floor between your feet, bend your back, bend over, take weights, lift one to your shoulder, and hold the other in your lowered hand. Do alternate presses by changing hands. Eight times in three approaches.
Step 2
The second exercise: bend over, perform alternating kettlebell rows to the belt. 8 times with each hand for three sets.
Step 3
Exercise 3: Perform alternate squeezing upward from the shoulder five times with each hand. Take three sets.
Step 4
Second day. Take the kettlebell in your right hand, raise it above your head, straighten it. Perform a smooth squat, gradually sitting down and lying on your back. Next, do this exercise in reverse order. Change your hand. And so five times with each hand. Repeat the exercise three times.
Step 5
Walk with two kettlebells for half an hour.
Step 6
The third day. Perform alternating shoulder presses eight times with each hand (three sets).
Step 7
Take an emphasis lying, lean on the handles of the kettlebells, do alternate pulls with the kettlebell to the belt eight times. Do it three times.
Step 8
Swing the weights. To do this, put two kettlebells between your feet on the floor, bend forward, bend your knees, bend your back, raise your head, make a small swing back, then straighten and return the kettlebells forward and upward to chest level. Return to starting position. Perform this exercise ten times in three sets.
Step 9
In order for the classes to be of the greatest benefit, you must adhere to the following tips. You should not do kettlebell exercises every day. To avoid overload, do the first day on Monday, the second on Wednesday, and the third on Friday. Combine kettlebell exercises with other activities: strength, pull-ups, and so on.
