Kettlebell training is a versatile alternative for those who do not have time for the gym and do not have the opportunity to collect barbell exercises at home. Kettlebells, like the barbell, pump the main muscle groups, but at the same time they do not contribute to a decrease in the flexibility of the spine and general mobility.
Necessary
- - weight
- - bench
- - two chairs
Instructions
Step 1
Lie on your back on a bench. Bend and unbend your arms with weights, making sure that the effort is made on exhalation.
Step 2
Stand straight with your legs together, kettlebells at your shoulders. Step with your right foot to the right, squatting on it and at the same time lifting the kettlebells over your head. Return to the starting position and repeat the exercise.
Step 3
Stand straight with your legs together, kettlebells at your shoulders. Step with your right foot to the right, squatting on it and at the same time lifting the kettlebells over your head. Return to starting position and repeat the exercise.
Step 4
Stand up straight with your legs slightly bent. Take the kettlebell in your right hand and perform circular movements with the kettlebell, then do the same with your left hand.
Step 5
Stand on feet wide apart, lift the kettlebell over your head, holding it upside down. Make circular movements with the body of the snail clockwise and then counterclockwise.
Step 6
While remaining in this stance, take the kettlebell in your right hand. Throw it with your straight arm forward so that it rotates with the handle away from you, then catch it with your left hand. Repeat this exercise, rotating the kettlebell in the opposite direction.
Step 7
Stand in two chairs. Lift the kettlebell between the two chairs, straightening your legs and torso, and at the final stage of the exercise, lift the kettlebell up until it touches the collarbone.
Step 8
Stand in two chairs. Lift the kettlebell between the two chairs, straightening your legs and torso, and at the final stage of the exercise, lift the kettlebell up until it touches the collarbone.
