When we choose training equipment in the gym, we often use what is used smoothly. Generally, there are no dumbbells, barbells and all kinds of gorgeous machines. Are these really the most effective training tools?
With the rise of some fitness and personal education studios, some “secret†fitness equipment from the West has gradually been accepted by the domestic training crowd. The kettlebell is the representative.
A round shovel with a handle, this is just a cute version of the dumbbell! In fact, many NFLs (American professional football leagues) will choose kettlebells to aid training rather than dumbbells.
Cute version of the dumbbell or Plus version of the dumbbell?
The center of gravity of the kettlebell is outside the palm of the hand, and the center of gravity of the dumbbell is in the palm of the hand.
Various push, lift, lift, throw and other actions of kettlebells use their inertia as the training focus
The kettlebell has better training effect on coordination, flexibility and flexibility than the dumbbell
Kettlebell position
Dumbbell shy
Compared to dumbbells, kettlebells can extend more special training methods. For example, the training method of “the pot is on the top and the hand is down†requires the trainer to control the weight and improve the training efficiency in order to stabilize the kettlebell and mobilize more muscle fibers and muscle tissue during the training process.
Kettle bell representative
Over-the-top
The over-the-top referral is a great move in the kettlebell "The pot is on, the hand is down". In various referral actions, the kettlebell over-the-top push allows both arms to push up at the same time. The shoulder and arm muscles are more demanding because it is necessary to push up two "iron blocks" with unstable center of gravity. Unilateral referrals have special requirements for body balance. When the kettlebell is pushed up on one side of the arm, the ribs are required to be retracted and the torso is neutral.
Horizontal bench press
Kettle bench press is a good choice if you are trying to improve your bench press skills. You should not only use the muscles of all the bench presses involved in the pectoralis major, biceps, etc., but also fully open the shoulder joint when the elbow sinks. This is a very effective stimulation of the pectoralis major. a kind of bench press.
High turn
The kettlebell high turn is different from the barbell, but the action points are basically the same. To start any kind of high-fronting, first activate the joints of the shoulders, elbows, cores, hips, etc. In order to complete the kettlebells like a Jedi Knight, the body needs a high degree of balance and control.
snatch
Although we use the word "snatch", the kettlebell snatch is a more "systemic" move. From head to toe, the muscles of the whole body participate in the movement in an instant, to load this weight and lock the elbow joint to stabilize the kettlebell when it is over the top.
Arrow step
Since the rise of CrossFit, over-the-counter has become more and more familiar in the fitness circle. But many people fail to master the essentials correctly. One of the most common problems is that most people tilt their forwards while holding a kettlebell or barbell, rather than keeping a straight line with the torso and arms on either side of the ear. The kettlebell's "pot on top, hand down" is easy to correct this mistake. If the kettlebell's center of gravity is leaning forward, the hand will soon be unable to hold and the kettlebell will fall.
Weight walking
There are two ways to walk with weights: the hand-held kettlebell arm naturally hangs down or lifts over the top of the head. It is relatively more difficult to lift the top of the head, because not only the elbow joints are locked during walking, but also the ribs protruding from the core are not easy to form, thus forming pressure on the lumbar vertebrae.
Turkey standing
If you are used to the difficulty and complexity of standing in Turkey, then the grip of "the pot is on, the hand is down" will cause you to spend more energy and strength on the completion of the action.
However, kettlebell training is more professional and requires relatively high skill. It is best to train under the guidance of professionals, otherwise it is easy to hurt yourself.
Coach recommendation: Huling Daren Yu Caijie
Stock Pot With Compound Bottom
Stock Pot With Compound Bottom,All Clad Stock Pot,Stock Pot With Compound Bottom Of Foot,Large Stock Pot
Jiangmen Junerte Stainless Steel Kitchenware Co.,Ltd , https://www.jetkitchenwarejm.com