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Among the training tools, the kettlebell is a tool with many benefits and functions. If a person uses a kettlebell, it is also helpful to the body. However, many people do not know what the benefits and functions of the kettlebell are, mainly to improve exercise efficiency, Help guide the squat posture, the three benefits of stronger exertion. What are the benefits and functions of kettlebell training?
The benefits and effects of kettlebell training
1. Improve exercise efficiency
Kettlebell is a sports equipment that helps everyone to complete the exercise, so with the help of this sports equipment, the efficiency of the exercise itself will be improved, and the most important thing is that the exercise effect can be exerted to a greater extent. For example, when we are exercising, we can exercise 50% of the effect on the part that we want to exercise. If we use the kettlebell, it can increase by 30%. In other words, if we use the kettlebell for exercise, do a Hours can be topped. Usually, you don’t need exercise equipment for one and a half hours or even two hours. Then, in this way, you will save more time during exercise. Therefore, it can not only help everyone get better exercise, but also Make everyone more trouble-free.
2. Help guide the squat posture
When everyone is doing squats, they actually start with a goblet squat, or squat with a kettlebell in their hands. In fact, this is because everyone does these actions first, which can reduce the resistance. Some people can't adapt to the intensity of the squat at once, so you can do these first to adapt in advance. Using kettlebells to do squats can also help you reduce some of the waste of interest. In this way, you will not only save effort, but also be more adaptable to the intensity of squats.
3. More power
It is very important for us to exercise. If our strength is not improved, we will not improve in sports. If we want to improve in sports, we must try our best to improve our strength. Although the sports equipment of kettlebells is relatively small, it is actually very conducive to the improvement of strength when we exercise. When we use this sports equipment to exercise, it will definitely make our exercise stronger, and it will take so long. , The muscles can be exercised more developed.
Kettlebell training action
1. Kettlebell swing
Hold the kettlebell in both hands, place the kettlebell between your legs, lean your upper body forward from your hips, and keep your back straight. Swing the kettlebell back, and then use the explosive force to swing the kettlebell forward until it is chest level. Keep your arms straight and stretch your hips, knees, and ankles explosively.
2. Two-arm kettlebell rowing
Stand upright, feet hip-width apart, knees slightly bent. Lean your upper body forward from your hips, keep your back straight, and keep your knees bent. Hold a kettlebell in each hand, hold each other, with arms hanging straight (vertical to the ground). Keep your elbows close to your body, pull the kettlebell upwards, at the top of the action, squeeze your shoulder blades against each other. Back to the beginning.
3. Kettlebell goblet squat
Your feet are slightly wider than your shoulders, your toes can be slightly facing outwards, and your knees should be in the same direction as your toes. Hold both sides of the handle with both hands, retract your elbows as much as possible, raise your head and back, and then squat. Squatting also maintains a flat back, and both elbows should fall on the inner thighs (in the knees).
4. Kettlebell deadlift
Bend the knees slightly, hold the kettlebell with both hands straight, push the hips back, and maintain the tension in the body to prepare for the deadlift. Push your hips forward and clamp your buttocks firmly. Imagine someone stabbing your buttocks and return to your normal standing position. Push back with the hips again and return to the deadlift preparation position.