How to pump up the abdominal muscles? Kettlebell exercises for the press and reduction of the abdomen

How to pump up the abdominal muscles? This question worries everyone. Below is a fairly simple but effective set of exercises for developing the muscles of the press, which is performed standing or sitting. Thanks to the exercises of the complex, you can pump up the abdominal muscles, and with some effort, achieve not only muscle strength, but also relief. The complex consists of 8 exercises, each of which is performed for 1 minute:

1. Standing kettlebell interceptions.
2. Kettlebell interceptions between the legs
3. Standing knee raise
4. Kettlebell twists
5. Twisting with a kettlebell while standing.
6. Turns with a kettlebell while sitting.
7. Transferring the kettlebell while sitting.
8. Static exercise with a kettlebell.

1. Standing kettlebell interceptions. Stand straight, the kettlebell is in one hand. Bring your hand with the kettlebell behind your back and intercept the kettlebell behind your back. Then bring the kettlebell in front of you and grab it again with your other hand. Do 30 seconds on one side and 30 seconds on the other side.

2. Interception of the kettlebell between the legs. Spread your legs wide, bring the weight between your legs back and intercept it with your other hand. Perform kettlebell interceptions between the legs in each direction for 30 seconds. During the interception, when the torso leans down, tighten the abdominal muscles to relieve tension from the back muscles.

3. Standing knee raise. Press the kettlebell up, then lower the kettlebell down to the side and at the same time lift the knee of the leg of the same name up, trying to touch the elbow with it. The higher you raise your leg, the better. Maintain a straight body position. You should feel the lateral muscles of the press tense up. The weight of the body is completely on the opposite leg. Perform 30 sec. to each side.

4. Kettlebell twists. Stand straight, take the kettlebell in both hands at chest level, bottom up. Perform rotations of the body to the right and left. Make sure your hips remain still.

5. Twisting with a kettlebell while standing. Stand straight, take the kettlebell in both hands at chest level, twist the body to the right and left. Do not tilt your body forward or backward.

6. Turns with a kettlebell while sitting. The exercise is similar to standing kettlebell twists, only performed while sitting.

7. Transferring the kettlebell while sitting. Cross your legs and lift them slightly off the floor. Move the kettlebell with both hands to the right and place it on the floor. Immediately pick up the kettlebell and move the kettlebell to the left. You should feel constant tension in the abdominal muscles. The trajectory of the weight movement resembles a rainbow.

8. Static exercise with a kettlebell. Place the kettlebell on the floor with the handle down and rest your hands on the bottom of the kettlebell. Straighten your torso in one line (i.e., the position is as if you are going to do push-ups from the floor, but your hands do not rest on the floor, but one kettlebell), straighten your arms and tighten your abdominal muscles. Hold this position for 1 minute. Try to keep your balance and do not stick your buttocks up.

When performing the complex, do not forget about proper breathing - all twists are performed on the exhale.

Tkachenko Sergey- master of sports in bodybuilding | more >>

Master of Sports of Ukraine in bodybuilding, coach. Finalist of the IFBB European Championship Moldova, Chisinau 2013. Champion of Ukraine in the category up to 70 kg. 2011. Multiple winner of the championships of Ukraine in bodybuilding and bench press. Senior moderator of our site.

• crossfit
• High Intensity Interval Training
• Cardio training

Pros and Cons of Kettlebell Training

Any sports equipment has its pros and cons. Gear is no exception. Let's start with the pros, there are more of them: 1. The training program combines strength and cardio loads, which means less training gives more results. 2. The projectile allows you to work out all the muscles. 3. A kettlebell is a durable tool that will last a long time. 4. With the help of a projectile, you can develop endurance and pump the heart muscle. 5. The result of the training is a muscular body with a minimum percentage of fat and elastic muscles. 6. During the training, the spine is stabilized by strengthening the muscular corset. 7. The kettlebell makes the joints strong and resistant to injury by strengthening the ligaments and joints during training. 8. The weight can be perfectly used in team sports - exercises with it develop speed, agility, coordination.

Now fly in the ointment:

Choosing the right weight

A few words about the weight of the projectile. As a rule, for men it will be 16-32 kg, for women - 8-16 kg. But everything is individual. To find the allowable weight, you need to try to do five repetitions of one exercise. Set was easy? Throw in a couple more kilos. Exhausted already on the fourth or fifth time? So we reduce weight. So, the weight is found, but you should not relax. If for one exercise it is suitable, then for another it is not. Therefore, it is better to experiment with each element separately in order to ultimately choose the optimal weight. And one more thing: focus on the number of repetitions of one exercise 10-15 times. This is exactly what effective training requires. Can you do more? Great! Just don't overdo it! Well, everything. Now the most interesting. As they say, we move from theory to practice. Let's start with a list of kettlebell exercises with a description of their technique. And we will finish with the developed training programs with kettlebells for different purposes.

1. Mahi kettlebell

1. Stand up straight with your feet slightly wider than your shoulders.
2. Grab the kettlebell with both hands, lean forward a little and bring the weight between your legs.
3. Swing the kettlebell to the desired level.
4. Lower the projectile, again bringing it between the legs.

2. Kettlebell swing with one hand

3. Bent Over Kettlebell Row

1. We take two weights and with slightly bent knees and a straight back we lean forward.
2. We pull the projectile to the chest, the end point will be the area of ​​\u200b\u200bthe stomach.
3. We lower the weights to the starting position.

4. Eight

1. Put your feet slightly wider than your shoulders and take the weight in your right hand.
2. In a slight lean forward with bent knees and a straight back, bring the projectile between the legs a little further than the torso.
3. Bring back the second hand and take the weight from the right.
4. Move the limb with the projectile forward and bring it back between the legs.
5. With the right hand from behind, again intercept the weight.

5. Deep squat with kettlebell

1. We stand straight, holding the projectile with both hands in front of the chest.
2. We do a deep squat, while pulling the pelvis back and keeping the back straight.

6. Jump Squats

1. With feet shoulder-width apart, stand up straight and pull the kettlebell forward, holding it with both hands.
2. We do a squat to the parallel of the hips with the floor / p>
3. We jump out of the squat up.

7. Lunges with the rise of the projectile

1. We stand up straight and hold the kettlebell at shoulder level in a bent arm, turned palm to the body.
2. We lunge forward, while raising the arm with weighting above the head.
3. We return to the starting position, lowering the weight.
4. Repeat for the other leg.

8. Kettlebell crunches

1. We sit on the floor, pressing the weight with both hands to the body.
2. We raise our legs, bent at the knees, from the floor.
3. We make body turns in different directions.

9. Mill

10. Lifting the kettlebell with one hand from a prone position

11. Deadlift with a kettlebell

1. Standard starting position - stand up straight, feet shoulder-width apart, kettlebell - in both hands.
2. We tilt the body and lower the weight to the floor, while pulling the pelvis back.
3. For the greatest effect when returning back, it is necessary to strain the press and buttocks. The back remains straight.

12. Lifting the weight on the shoulder

1. We place the projectile between the legs and lean towards it with a straight back.
2. We grab the kettlebell with one hand.
3. We start the projectile between the legs for the body.
4. In the swing, we raise the arm with the kettlebell to shoulder level, while pointing the palm towards the body.
5. We lower the projectile so that it passes between the legs apart and again bring it up.

13. Lifting weights up

14. Kettlebell push-ups

15. Kettlebell plank + arm lift

Ready set of exercises

1. Mill
2. Deep squat with kettlebell
3. Shoulder Kettlebell Lift
4. Kettlebell lunges
5. kettlebell bench press
6. Push-ups on kettlebells
7. Kettlebell crunches
8. Deadlift with kettlebell
9. Bent Over Kettlebell Row
10. Plank on kettlebells

Kettlebell circuit training program

And finally, we will analyze several ready-made training complexes for different purposes. Let's start with circuit training, which is the execution of several elements in a circle. Choose from the above list of several exercises that include squats, swings, tilts and turns. You can start with a minimum, gradually increasing the number of exercises. The essence of the program is to cycle through several elements at the fastest possible pace, taking a short rest only between circles. Three circles are enough to start. The purpose of the training is endurance training and the fight against excess weight.

Crossfit with kettlebell

Do you want to have an excellent cardiovascular system, be hardy and strong? Then you are here! CrossFit involves a large number of sets without rest at high speed. For the program, any elements related to swings, lunges, jerks, squats are suitable. The only condition is excellent health, otherwise the training may turn into a hospital bed.

A couple of words at the end

Kettlebells are quite simple, but insanely effective projectile that works all muscle groups and helps to achieve excellent results. And in order for the training to bring only benefits, do not forget about the warm-up before it and the hitch after it, correctly select the weight, keep your back straight and watch the position of the hands. You can order a training or nutrition program for yourself from me, the author of the article.

1. My page in

Build muscle, burn fat and improve your mobility with six amazing kettlebell exercises in this article.

Kettlebell is a real “pocket gym”. There are many reasons for this: this heavy piece of metal is able to pump up the buttocks, shoulders, abs, hips and back. Of course, not without your participation. In addition, each type of weight has its own set of exercises. You need to know how to use the kettlebell, otherwise it can do harm: make your shoulders wide and your back massive. The article contains the best methods on how to become a slim, energetic and strong girl with the help of kettlebells.

My name is Zuzka Light. I am the author of these recommendations, an online trainer and an experienced fitness model. My love for kettlebells started exactly 6 years ago. It was sympathy from the first rise of the matte piece of iron. Since then, I have been sharing with everyone my experience on the correct interaction with kettlebells in training. As you can see, my message has reached you! In 2013, I didn’t just train - my efforts with kettlebells turned into a truly hellish job. As a result, I received a Russian Kettlebell certificate from the Dragon Doors community in the USA. Since then, I have been an official certified trainer, so all the advice given can be considered official instructions from a skilled and practicing person.

My technique is not to plagiarize already existing standard exercises, but to combine them, create new elements and increase the efficiency of working with a kettlebell. In the article, I tried to decompose complex exercises into 3-4 steps, which makes them easy and understandable. However, when you start exercising, it may seem that kettlebells are hard and not suitable for you. Believe me, after the first workout you will feel how fat burns in your body, athleticism will infect you, and you will not be able to quit. At least that's how it was with me. And now attention!

Accept the challenge and become the best athlete! Or lose. Ready?

By the way, if you are a beginner and have not yet made friends with kettlebells, I recommend that you prepare first. Watch a few videos on the Internet, read a couple of articles. Learn how to cast, kettlebell press and snatch. These are key exercises that even many schoolchildren know (physical teachers with Soviet hardening without fail teach 10th and 11th graders how to work with kettlebells). Well, if you think that you are ready to start training, then take a medium-sized kettlebell, a training mat for convenience - let's start ...

6 kettlebell exercises that will change you!

Squat and Kettlebell Kickback

This is a dynamic combination of squatting, benching and crunching. Important: all movements should be smooth, without unnecessary tension in the back and with a correct back. So:
1. Stand up straight, holding the kettlebell with both bent arms in front of the collarbone.
2. Squat down, focusing on the tension of the buttocks.
3. Roll back. Just be careful. First, try to see if the weight will fall on your face or shoulders, if you can hold it. If it doesn't work out, take something lighter. After rolling back, return to the starting sitting position.
4. Stand up, squeezing your buttocks and not releasing the kettlebell from your hands. When you get up, the weight should be in the same position as at the beginning. Do this 10 more times.

Kettlebell snatch with swing

This exercise is more difficult than it might seem at first glance. You have to transfer the "hot" tool from hand to hand, while controlling the process. Start the exercise only if you feel normal at the beginning of the workout, when the strength is not exhausted and still ahead. Otherwise, you can hurt your leg, arm, or simply drop a heavy object on the floor loudly, which is also unpleasant. However, for the experienced, this exercise brings more joy than trouble. Ready to get useful skills? Go!

1. Lower the front of the body down. Fix the buttocks at the same time. Grab the kettlebell off the floor with both hands. At the time of taking the instrument, your back should be almost parallel to the floor.
2. Make a jerk with the kettlebell - lift it with outstretched arms to the level of the face. Next, lower the weight and pass it between your legs.
3. Release your grip and pass the kettlebell with one hand to the other. Now repeat the second point - raise the tool to the level of the face with outstretched arms.
4. As you return the kettlebell to its original position, lower one arm again and pass the kettlebell under the knee. Only this time on the other side of your choice.
5. Continue the exercise until you complete 10 repetitions of the "swing" in both directions: left and right.

Kettlebell throw with combined squat

It sounds simple, but it can actually seem complicated. In general, I tried to write in an understandable language, and it seems that logic is visible in my notes. I hope you manage to master this exercise and soon it will become a “gym habit”.

1. Drop your hips back to lower your torso and grab the kettlebell with one hand. Take the right grip: on one side - four fingers, on the other - a thumb. This is an important point!
2. Raise the weight close to your body, and then bend your arm so that your "iron assistant" is located in the elbow bend. I recommend that girls slow down a little so as not to damage their breasts with a mass of metal. As a result, you should stand exactly with a kettlebell in one hand, pressed to your shoulder.
3. Next you need to sit down. But this is not a simple squat, but on one leg. That leg, on the side of which the weight is, should become a support. Put the other one on the “reference” so that the figure of the four comes out. Simply put, put the foot of one leg above the knee of the other and begin to squat. Take the deepest squat you can.
4. After one sitting, return to a standing position on two legs and the working, movable leg that was thrown over the other, place it behind the back, stretch it. In a cultural environment, this is called a "curtsy" - moving the leg back to greet. In training, you can call it whatever you want, the main thing is that it works!
5. After the curtsy, repeat the "four". And so 10 times.

Kettlebell "birch"

This is the first lying exercise on our list. Do not expect to immediately master 10 repetitions in a row - the lesson is difficult, but extremely effective. The sooner you start, the sooner you will get the long-awaited result and pleasure from the developments.
1. Lie back down on a mat or a prepared mat and place the kettlebell behind your head at arm's length. Take it from both sides.
2. Grasp the kettlebell firmly - it will become your support. Now lift both legs as close to the body as possible while keeping them together. And twist your torso with your legs. This exercise is called "tornado" and helps to pump the press.
3. Then lower your legs. After a second of rest, raise their dreams, but this time the weight is not a support, but your burden, which needs to be moved to the level of the knees. At the same time, raise your legs not extended, but bent at the knees, as you do for the press exercise.
4. Repeat "tornado", only this time twist the torso in the opposite direction. Keep going until you have done 10 sets. You can change the order of the elements of the exercise: "tornado" - transferring the kettlebell, kettlebell - "tornado" - no difference.

Snatch, bench press and sit

The press snatch is a wonderful skill for kettlebell lovers. During the certification, I lifted the kettlebell over myself 100 times with one hand in 5 minutes. After you master this exercise, you can move on to more difficult ones.
On a note: for snatches with a bench press, it is recommended to wear protection on the wrist, at least an elastic bandage. Ideally, the kettlebell shouldn't hit your wrist, but if that doesn't work for you yet, protect yourself from an accident.

1. Lower your hips back with a gentle lowering of your torso. Grab the kettlebell with one hand.
2. Raise the kettlebell so that it is above your head. The tool should be behind your hand, resting on the outside of your wrist. Over time, you will learn to do it smoothly, without hitting your hand. In the meantime, I repeat once again: put on protection, and put up with light blows of a difficult object against a bone.
3. Still holding the kettlebell over your head, begin to lower yourself. First, bend the leg opposite the side where you hold the kettlebell. Then bend your supporting leg.
4. As a result, you will sit down with your hips on your feet. Now lift your hips and straighten up, leaving your knees on the floor.
5. Begin to stand up with the supporting leg, then straighten the opposite leg.
6. Lower the kettlebell to your shoulder, then raise it again, repeating the entire cycle. Complete all 6 points 10 times.

Kettlebell snatch push-up

This is a difficult exercise, so don't make the mistake of picking up a heavy tool right away. Better start small, take a light weight. Believe me, the lesson will not seem easy to you if you try it for the first time.
However, the weight of the kettlebell must be optimal so that it does not happen that during push-ups, the kettlebell gets out of hand, you fall on your face on the floor and bruise your wrist. Be careful!

1. The first point is push-ups. But not simple. Usually your hands were fixed on the floor, and now the horns of the kettlebell will serve as a support, which you will turn with a massive part towards your face. Make sure to place the body exactly along the line. Tighten your buttocks and abdominal muscles. Push up.

2. Instead of repeating push-ups, when lifting the torso, go to the squat position. At the same time, move the weight between your legs.

3. Straighten your legs and at the same time do a kettlebell snatch. Hold it with both hands and lift it slightly above head level with outstretched arms. You don't have to stand completely. The legs may be slightly bent at the knees.

4. Return the kettlebell back to the push-up position. Repeat the set of exercises 10 times. It will improve your abs, tighten your glutes and strengthen your back!

Make a workout out of combo exercises!

This list of activities I invented can be turned into a full-fledged workout. To do this, repeat each exercise 10 times, as I wrote in all the lists. Then repeat the entire cycle of 6 sessions three times. It is allowed to change the sequence of training exercises, but it is better not to reduce the number - 10 sets is an ideal number to start with. Checked repeatedly: you will repeat what is described at least 2 times a week and you will not recognize yourself after 3 months. But the result will not come by itself. Once you have read to the end, you have the desire to develop. So, get started. Now.

More interesting

Experienced athletes who have been working on six-pack abs for a long time need more intense loads for continuous muscle growth. The kettlebell is the best auxiliary tool for such purposes.

Any weight training, including kettlebell abs exercises, increases muscle strength and creates a clear relief.

Consider a set of exercises with a kettlebell.

Efficiency

It has always been believed that kettlebell training is only for men. However, modern female athletes refute this fact by their own example. The main advantage of exercises for the press with a kettlebell in front of dumbbells is that it has a displaced center of gravity. And therefore, it is easier to make smooth rotational movements with it than with dumbbells. This significantly increases the load not only on the press, but also on other muscles of the body. Kettlebell training is always aimed at strengthening all muscle groups, and not some individual parts of the body. At first glance, it may seem that the main load falls on the arms, but in fact, the greatest muscle tension is observed in the buttocks, thighs and abs.

Workouts, including exercises for the press with a kettlebell, are quite short - no more than 20-30 minutes. In this lesson, the process of fat burning and strength training are ideally combined. Beginners should start with a kettlebell weighing 5-6 kg, eventually increasing the load to 8-12 kg. Particular attention should be paid to the choice of sports sneakers: shoes with flat, thin soles are ideal.

Exercises

Before starting a workout, be sure to perform a standard warm-up - running in place, jumping or exercises from joint gymnastics. Between sets, take short pauses (15-20 seconds). In the absence of other physical activity, exercises for the press with a kettlebell should be performed 3-5 times a week.

Interceptions

• Take the weight in your right hand, bring it behind your back and intercept it with your left hand;
• Then bring the hand with the projectile in front of you and again intercept it with the other hand;
• Repeat the exercise 15-20 times in each direction.

turns

• Stand straight, feet shoulder-width apart;
• Take the weight in your hands upside down so that it is at the level of the chest;
• Alternately turn the body to the right and left, keeping the hips and legs stationary.

In the video below - an intense set of exercises for the press with a kettlebell, which you can include in your main workout:

Kettlebell exercises are present in the preparation of any professional athlete. Such exercises are an indispensable part of building muscle mass. In addition to a beautiful physique, weights strengthen the musculoskeletal system, tendons, ligaments and develop a person's endurance.

What muscles can be pumped up with a kettlebell

Almost all kettlebell exercises develop the main muscle groups, which is why they are often used for general physical training. When a person is engaged in a kettlebell, the muscles of the back and legs are most actively involved. Muscles are also included:

• Press;
• Shoulders and arms;
• buttocks;
• And also breasts.

All people who trained with a kettlebell felt the load during the exercise. The reason lies in the unusual shape of the projectile, which forces the stabilizer muscles to actively develop, exposing them to a large range of motion.

For example, exercising with a barbell or dumbbells has a much lesser effect on stabilizer muscles.

In order for training to be as effective as possible, before classes, you should learn how to distribute the load between the muscles of the legs and back. One of the most common mistakes beginners make is to train their arms and back intensely without including footwork.

This not only reduces performance, but also injures the back. The strength for pushes and swings should be provided by the hips and buttocks. By developing stabilizing muscles, the kettlebell improves posture, removing discomfort in the lower back and neck. This is achieved due to the fact that it is difficult to keep the spine in the correct position with an uninflated “stabilizer”. In addition, exercises with a projectile have many more advantages.

11 Benefits of Kettlebell Training

• Kettlebell classes include cardio and strength exercises. Therefore, you can train less in time, but more efficiently.
• Weights make it possible to actively develop almost all muscle groups.
• They develop endurance and train the heart muscle well.
• Classes with a projectile allow you to train a muscular body with a small percentage of fat.
• Due to the fact that almost all muscles are involved during classes, you can bring yourself into shape in the shortest possible time.
• Strengthening the muscular corset, due to which the spine can function normally.
• They develop agility, coordination and speed, which is why they are so in demand in team sports and crossfit.
• Ligaments and tendons become more powerful. Therefore, the joints become stronger and less susceptible to injury.
• Improves range of motion without long stretches and static positions.
• The weight is relatively cheap.
• Availability of lessons. You can practice almost anywhere, you only need a couple of free meters.

How to choose the weight of the kettlebell

The weight of the kettlebell should be taken seriously. By choosing a large weight, you can tear your back or damage another part of the body. And with less weight, there is a risk that there will be little effectiveness from classes. There is an easy way to determine the working weight of the projectile:

• you need to raise it five times above your head.

The principle is simple:

• If there are heavy loads in the last two lifts, you should choose a weight of less.
• If the approach was easy, you need to choose more weight.

When in doubt, choose the projectile with the smallest weight. This will protect the body from injury. To make your workout more effective, all you need to do is add a few extra reps.

In the sporting goods market, kettlebells weighing 8, 10, 16 and 24 kg are in demand. The heaviest projectile weighing 32 kg is chosen only by experienced professionals. Beginner athletes should choose between 10 and 16 kg. If the weight is not enough, it can be increased by using additional weighting agents.

You can also meet empty weights. They are filled with sand from the inside so that it is possible to increase or decrease the working weight, depending on experience.

What are the nuances in training

There are a huge number of exercises with a kettlebell. They all train different muscle groups. Their purpose is also different. Some develop endurance and strength, while others build muscle mass.

There are also cardio exercises that help to actively lose those extra pounds. Therefore, before starting training, you should determine for yourself what result is needed from training.

21 most effective kettlebell exercises

Russian mahi

This exercise differs from the usual swing in that the projectile should not be raised above the head, but slightly above the shoulders. In the absence of experience in projectile swings, fitness trainers recommend starting with a simple Russian swing.

How the exercise is performed:

• You need to stand up straight, legs apart slightly wider than shoulders.
• Then you should take the projectile with both hands and perform a slight tilt away from you and bring the weight between your legs.
• During the exercise, the back must be kept straight. Rounding is not allowed and can cause pain.
• Then, in the opposite direction, you need to swing the projectile, raising it slightly above the shoulders. The power of the push is provided by the hips, not the arms!
• From shoulder level, it descends and winds up between the legs.

Mahi with one hand

This exercise is almost 100% copies of the previous one. The only difference is that it is performed with only one hand.

The exercise should be started when the swings with both hands are fully mastered and performed on the machine. When performed with one hand, the target muscle groups are pumped much better.

Bent over pull

One of the best back exercises. This is a great alternative to bent over dumbbell rows. Due to the fact that the center of gravity of the projectile is displaced, doing the exercise is not easy. Keep in mind that two shells are required.

How the exercise is performed:

• It is necessary to take two weights and lean forward, bending your knees slightly and straightening your back perfectly.
• Next, pull them to the abdomen. The final point of the thrust is the location of the weights next to the stomach.
• You should pull not with your hands, but with your back muscles!
• Elbows should not be set apart, they must be kept close to the body.
• After you need to lower and repeat the exercise.

Eight

A great option to train the muscles of the core and provide a load on the legs and arms. In addition, it is not difficult to perform and looks very beautiful.

How is it done:

• You need to put your feet slightly wider than your shoulders and lift the projectile with your right hand.
• Bend both knees, lean forward slightly. The back must remain straight! And bring the weight between the legs.
• The left hand then winds back, and it is she who needs to take the projectile from the right hand.
• Then, with the left hand, the weight is transferred forward around the body, and it is sent back between the legs.
• After the right hand starts back and takes the projectile. And the exercise starts again.

It is called an eight, because during execution, the number eight is “drawn” by the projectile. For beginners, it can sometimes be difficult to master such a training technique. The difficulty arises precisely with coordination. However, with a little practice, you can get rid of this and do it for your own pleasure.

To get rid of problems with coordination, at first you need to do the exercise slowly. When the movements are already familiar, the speed of execution increases.

Due to the momentum, the figure eight is one of the easiest exercises, so it is advised to use a heavier projectile if possible.

If you stoop your back, your lower back will start to hurt. Therefore, special attention should be paid to this.

Exercise with kettlebell "Eight"

Kettlebell fitness from Ksenia Dedyukhina, 6-time world champion in kettlebell lifting. Exercise with the kettlebell "Eight" maximally loads the muscles of the legs and buttocks.

Deep squat with kettlebell

An excellent workout for all muscle groups of the legs and buttocks. Instead of regular squats, squatting with additional weight in the form of a kettlebell, you can achieve the coveted forms many times faster.

It's pretty easy to do:

• You should straighten your back while standing on your feet and take the inventory in both hands and bring it to your chest.
• Elbows should be closer to the body.
• Pulling back the pelvis you need to squat. The deeper the better.
• At the lowest point, the hip joint should be below the knees.
• After that, you need to return to the starting position (standing position with a weight at the chest) and repeat the exercise.

The arms should not wobble while squatting. Therefore, the elbows should be strongly pressed to the body. Additional weight in this case is just a weighting agent, so it simply must be present.

Jump squat

If you need strong legs, this exercise is perfect.

• You need to stand up straight, feet are shoulder-width apart.
• The projectile should be taken with both hands, stretching them down.
• Then a squat is done to a parallel point with the hips (until the knees are at the level of 90 degrees), or a little lower.
• Next, you need to jump up and repeat the exercise.

To complicate squats, steppes or pancakes are sometimes placed under the legs. They help to deepen the exercises and increase the load.

Squats with a kettlebell in hand

Squats with a kettlebell in your hands will be good for the gluteal muscles

Lunges with the rise of the projectile

Performing a lunge, the legs and buttocks are trained, and while rising, the shoulders and shoulders are loaded.

You need to do it as follows:

• Stand up straight, keeping your feet shoulder-width apart. The projectile should be held at shoulder level, in a bent arm. The elbow must be closer to you. The hand turns palm towards itself.
• Next, a lunge is performed, while straightening the arm, thereby raising the projectile above the head.
• Then return to the original position. The kettlebell is lowered when the torso is raised.
• The next repetition of the exercise is performed in the same way. The only difference is that the lunge (step forward) is done with the other foot.

Russian twists with kettlebell

One of the most popular core exercises. But not all beginners will be able to perform it with sufficient weight. In addition, there are several contraindications.

People should not take it for him:

• with underdeveloped abdominal muscles;
• having a back problem
• with a stiffened thoracic spine.

Ignoring the above will certainly lead to complications. Therefore, it is strongly

Twisting is performed simply:

• You need to sit on the floor, on the buttocks. The weight is pressed against the body with both hands. Elbows must be as close to the body as possible.
• The legs are raised, bending at the knees.
• The back should be kept straight.
• Then the body turns left and right. At the same time, the legs do not fall, and the back does not round.
• Mill

To perform the mill, you will need to have a flexible body.

It is performed as follows:

• Feet shoulder-width apart, the projectile is taken with one hand and rises above the head.
• A tilt is made to the left, as strong as possible. If the stretch allows you to touch the hand, you need the feet with an outstretched hand. The projectile remains in the outstretched hand.
• Then the person becomes in the starting position, and the windmill repeats the same direction.

Lifting the projectile lying down with one hand

A good option to pump up the muscles of the chest, arms and cortex.

It is done as follows:

• You need to lie on your back, bend your knees and put your feet on the floor.
• The projectile is held in the arm bent at the elbow. Shoulders are on the floor. The elbow is also first pressed to the floor. The angle between the forearm and shoulder is about 90 degrees. The palm is naturally turned towards the body.
• The weight goes up. During execution, the elbow turns to the side, the wrist with the palm towards the legs. At the top, the projectile should be directly above the chin.
• Then the inventory is lowered to its original position and repetition begins.

Mahi around you

Another great way to pump your hands. Even beginners can do it.

• Feet should be shoulder-width apart and take the kettlebell in one hand.
• Then she winds up behind her back and is intercepted with the other hand behind her back.
• The hand is brought forward and intercepted by the other hand

Mahi stepping to the side

This is a great exercise that combines moving around the gym and swinging with equipment. A great alternative for people who don't like cardio. Will bring stamina into shape if done correctly.

Anyone can do:

• Starts like Russian swings. After performing the swing (while lifting the weight to the level of the chin), the left leg is attached to the right and they are connected together.
• After lowering the projectile down, a step is taken to the side with the other foot. Thus, both legs should again be slightly wider than shoulders.
• When the weight goes down, between the legs, and rises again, just the next step is taken to the side.
• You need to repeat the exercises, first taking steps to the left and then to the right. If done to the right, the left foot is attached during the swing, the weight goes down, and the step is with the right foot.

Snat traction

A great and easy way to pump the hamstrings and buttocks.

Everyone can repeat:

• Straightening your posture, placing your feet shoulder-width apart, you need to take the projectile with both hands.
• Then the body leans forward, the pelvis is retracted and the projectile is lowered to the floor.
• Be sure to keep your back straight and not bend!
• After you need to return to the starting position, using the press and buttocks.
• All actions are repeated.

Shoulder raises

One of the most difficult exercises with this inventory. Therefore, it is highly recommended that you first do several times with less than usual weight and increase the weight with the utmost care. If performed correctly, the buttocks, legs and back should be loaded.

Technique:

• The weight must be placed between the legs, lean towards it (straightening your back) and take it with one hand.
• It is necessary to bring the projectile between the legs behind the body, simultaneously gaining momentum and lift it up to the shoulder in one fell swoop. The hand that holds it should be directed towards the body during the swing.
• The elbow is close to the body, the wrists do not come out of the straight line of the arms. There should be no bends. While lifting, it is not necessary to grasp the handle, you can straighten your fingers to make sure that the straight line continues.
• Then she descends between her legs spread at shoulder level and rises again.

Shoulder Kettlebell Lift

Rules for performing the exercise Lifting the kettlebell on the shoulder

Lifting two kettlebells

This exercise perfectly shakes the muscles located in the upper body: shoulders, back and arms.

It is done simply:

• You need to take two shells and throw them on your shoulders. Elbows should be kept close to the body, palms facing each other.
• The weights are pushed up. At the same time, the palms are turned so that during the straightening of the arms, the weights are behind the hands.
• Then they lower back to shoulder level (to the starting position) and repeat the exercise.

Jerks with one hand

An excellent strength exercise that also trains endurance. With the right weight, after the first approach, any person will feel how the pulse has risen. In addition, in addition to cardio, shoulders and chest are pumped.

• Place the kettlebell on the floor and stand above it with your feet slightly wider than your shoulders.
• Bend over to the projectile by straightening your back and pulling back your pelvis. Then take it with one hand, and the second should be taken behind your back.
• Get the inventory between the legs, making a slight swing back and move it forward.
• Then a jerk is made, raising it above the head. There is a weight behind the hand, and the palm must look forward.
• Then she drops down between her legs for the next set and repeats the upward jerk.

Plank with arm raises

You will need two weights. Suitable for those who wanted to complicate or diversify the usual bar. The load will primarily go to the press. Through alternating weight lifting, the back and arms develop.

It is difficult to do, but it is possible, following the instructions:

• You will need to put the inventory at the level of the hands (during the plank) and stand on the bar, with the only difference being that the hands should be on weights.
• One arm is raised along with the kettlebell.
• It is desirable to keep the body straight during the ascents. It is also not recommended to rotate the hips. For proper execution and maximum efficiency, the hips should be firmly fixed.
• You should pull not with your hands, but with your back!
• Then she lowers herself back and raises the projectile with the other hand.