It happens that in the house of the available sports equipment there are only cast-iron weights that still belonged to your grandfather. Oddly enough, but such an elementary tool is perfect for acquiring impressive muscles. Of course, it is desirable to already have some level of athletic training, otherwise you simply will not be able to lift a 16-kilogram kettlebell off the floor.
It is necessary
- - elastic bandage;
- - gymnastic bench;
- - two weights;
- - talcum powder or magnesium for hands.
Instructions
Step 1
Sit on a chair or gym bench. Feet firmly on the floor. Take a kettlebell in your right hand, rest your right elbow on the thigh. And lean forward slightly. Raise the kettlebell to your right shoulder. If the shell is too heavy for you, at the initial stage of the ascent, you can slightly help yourself with the movement of the body. Perform 5-8 biceps curls and switch arms.
Step 2
Stand up straight. Kettlebells in lowered hands, palms facing forward. Take turns lifting the weights up to the shoulder joints. Try not to help yourself with the body. This is only permissible if the shells are too heavy.
Step 3
Stand straight, feet shoulder-width apart, gaze in front of you. Take both weights and lift them to the shoulder joints. Spread your elbows to the sides. Smoothly straighten your arms, lifting weights above your head. Do not use jogging techniques, do not help yourself with your feet. Try to squeeze the weights for maximum effect.
Step 4
Stand up straight. The weight is in the right hand behind the head. The elbow is bent and looks up. Place your left hand on your right triceps. Extend the elbow and lift the kettlebell slowly over your head. The left hand fixes the correct position of the triceps. Do this exercise only when you have achieved certain results with kettlebells.
Step 5
Place your left hand on the seat of a chair or gym bench. With your right hand, grasp the handle of the kettlebell on the floor. Bend your back slightly and bring your shoulder blades together. Slowly pull the kettlebell toward your body. Try to work mainly with the back muscles. Perform 5-8 lifts and switch hands.
Step 6
Place the weights on the floor. Lean forward and grab the handles of the shells. Tighten your back and bring your shoulder blades together. Slowly pull both weights towards the body and then lower them down. Do not change the position of the body. Perform 8-10 lifts and take a break for one minute. Then take another approach.
Step 7
Lie on a horizontal bench. Hold the weights in your hands. The palms are facing down, the weights themselves lie on the forearms. Spread your elbows to the sides. Smoothly unbend your arms and squeeze both weights away from your chest. Do not straighten your elbow completely at the top to avoid injury. The kettlebells should move in parallel. Perform two sets of 8-10 lifts.
Step 8
Stand up straight. Raise the kettlebells to your shoulders. Spread your elbows to the sides. Feet shoulder width apart. Bend your lower back slightly and begin to lower the body down, as if sitting on a low chair. Keep your heels on the floor. The lower you lower your core, the greater the load on your gluteal muscles. Return to starting position. Do as many squats as you can.
