If you want to ignite the core muscle group in summer, beauties need more efficient cool equipment - Kettlebell . These "iron tools" from Siberia can make your weight-bearing training more innovative.
When you lift the kettlebell, you can exercise the deep muscles in your abdomen every time. In order to fight against this deep tension, the stability can be enhanced and the training effect can be greatly improved.
The following are small summer kettlebell solutions that are more suitable for women. Choose a kettlebell of the right weight and you can develop a tight core even if you exercise at home.
Action 1 Farmer march
Method: html ml6
1. Stand with your feet apart, the spacing between your feet is the same width as your hips, hold the handle of the kettlebell with your left hand and place it on the side of your body; clench your fist with your right hand, and raise your right arm to the same height as your shoulders;
2. Tighten your abdominal muscles, keep your body upright, and your shoulders are located directly above your hips and ankles (as if you are doing vertical plank support pose); raise the left knee, the left calf is perpendicular to the ground, and forcefully contract the right hip muscles;
3. Lower the left foot, raise the right knee; change the other side of the body to do the same movement; do the two sides alternately for 30 to 45 seconds.
Action 2 Holding a high-footed wine glass
Method:
1. Stand with your feet apart, the spacing between your feet is the same width as your hips, hold the handle of the kettlebell with both hands, raise your elbows so that the kettlebell is in front of you, as high as your chest, and parallel to the ground;
2. Keep this posture for 30~45 seconds and take deep breaths; tighten the core muscle groups during the entire movement.
Action 3High-footed wine glass squat
Method:
1. Stand with your feet apart, and the distance between the two feet is slightly wider than your hips; hold the handle of the kettlebell with both hands and place it at the same height as your chest; bend the elbow joint and align with your shoulders;
2. Inhale, your hips are downward and backward, and squat posture, just like sitting behind you On the chair; exhale, pedal hard on the ground with both feet, stand up, and keep your back straight;
3. Repeat the above actions for 30 to 45 seconds.
Action Four Bow-pull rowing
Method:
1. Take a big step back with the right leg, hold the pot with the right hand. The handle of the bell ; with the waist as the axis, the body forward; place the left forearm on the left thigh;
2. Tighten the abdominal muscles and keep the back straight; upward Pull up your right elbow and pull the kettlebell to the rib position; pause the piece of Hai U and straighten your right arm down;
3. Repeat the above movement for 30 to 45 seconds, and then change to the other side of your body to do the same movement.
Action Five Strength Recommendation
Method:
1. Stand with your feet apart, the spacing between the two feet is the same width as your hips; hold the handle of the kettlebell with your left hand and put it on Shoulder heights; clench your fist with your right hand, flex your arm, raise your right hand to the front of your neck, and your upper arm is perpendicular to the ground;
2. Exhale and lift the kettlebell over the top of your head; the heel is directly under your hips, and step firmly on the ground, tighten your abdominal muscles;
3. Lower the kettlebell to the shoulder position, and elbow joint is in front of your body; repeat for 30 to 45 seconds; then change the other side of your body to do the same movement.
Action Six Single-arm deadlift
Method:
1. Stand with your feet apart, the spacing between your feet is the same width as your hips; hold the handle of the kettlebell with your right hand, and the left hand Clench your fists and place them on the side of your body;
2. Inhale, bend your knees, and bend your hips at the same time until your chest is parallel to the ground;
3. Push your feet hard on the ground, stand up, and return to the starting position;
4. Repeat for 30~45 seconds; then change to the other side of your body to do the same movement.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-