Introduction: Our domestic gyms are very different from foreign gyms. The main difference is in the fixed equipment and free equipment training areas. In China, it is difficult for us to access some functional training equipment, such as: efficient fat-burning battles. The rope can not only help you get rid of fat, but also make the muscles of your whole body firm. Can you tell me whether the battle rope is rare in the domestic gym, in fact, there is a functional training equipment—— Kettlebells, you are also rare in the training area, but don't underestimate the advantages of this functional equipment, it will give your muscles unexpected and strong stimulation, let's feel it together!
I. What are the benefits of kettlebell training?
The movement trajectory of kettlebells is varied, because of its shape, it helps trainers to complete the movements of lifting, pushing, tossing and lifting, so as to improve the physical performance of the body. Facts have proved that , The effect of this equipment is really good, you may wish to understand its training advantages from the following analysis.
1, can improve sports performance
The so-called sports performance is closely related to the top ten training, such as: muscle endurance, muscle flexibility, joint flexibility, etc. These are all forms of sports performance, training Strengthening kettlebell training will improve muscle strength and improve metabolism, so that trainers will have stronger muscle endurance and assist trainers in long-term training. In the process, cardiopulmonary function will become better. Get stronger, promote the improvement of bone density, and improve the overall performance of sports.
2、It can help trainers burn fat efficiently.
Kettlebell training is generally a whole-body training, which can recruit the muscles of the whole body to participate in it, and the generated energy can consume a lot of fat. For some people who lose fat, Kettlebell training is the best choice. Of course, your core muscle group is stable enough, and the effect will be more obvious.
3, can increase the strength of the lower back
The enhancement of lower back strength is very important for male fitness friends, especially in the training of kettlebell swings, the activity of the lower back will make the lower back function And strength is enhanced, which is also the hidden effect brought to us by kettlebell exercise, which is difficult to observe in weight training .
To sum up, kettlebell training is a functional training item, and the strength of the trainer's core strength directly affects the training effect. Because kettlebells are highly random, the trainer needs to tighten the core muscle group and control the training effect. On the basis of body stability, making kettlebell movements more targeted to isolate the target muscles, the effect will also be greatly improved.
2. How to use 3 kettlebell training movements to stimulate legs muscles
Movement 1: alternate left and right kettlebells Keep the body stable, tighten the core muscles when exercising, and then the trainer leans over to move the kettlebell while completing the squat training, focusing on the contraction tension of the front muscles of the thigh , and make the arms have a strong The stretches the tension.
Action 2: Squat on the box
The trainer uses the box to train the squat, and the stimulation of the thigh will be more isolated. The trainer first fixes the kettlebell in the center of the towel , with both feet standing on the box at a certain height, Straighten your arms and hold the towel in the center of your thighs. Tighten your core when exercising. While your body is doing deep squats, pull the kettlebells up or down with your arms. Feel the strong contraction tension in your thighs. The bottom peaks. for a few seconds, then a controlled lowering of the kettlebell to restore the repetition.
Action 3: Kettlebell movement in four directions.
This movement can be said to be a complex of multiple movements. At the beginning, do kettlebell lunge training first, feel the contraction tension of the muscles on the front and back of the thigh, and then alternately do it left and right The side lunge training, with the change of the center of gravity, makes the inner thigh more stimulating, and the effect is more obvious.
For the above 3 movements, it is recommended to practice 2-3 times a week. Each time, complete 4 sets of each movement, 20 times per set, and rest for 30 seconds between sets. Note that the warm-up training before kettlebell training cannot be omitted. And the stretching after training can not be less, so as to make the effect more obvious.
Conclusion: Through the above explanation, everyone has a clear understanding of functional training. In fact, in addition to kettlebells, functional training tools include medicine ball , elastic band , sliding plate, abdominal wheel, etc. Wait, these tools are more convenient to operate, and the trainer can easily control them without worrying about harming the body. Therefore, it is recommended that you pay attention to the training benefits of these small devices, so that your physical fitness level can be improved without any shortcomings.
