Color:18kg-40lbs Kettlebell Workout1. Upright, feet and hip width, knees slightly flexed. The upper body leans forward from the hips, the back remains straight, and the knees remain curved.2. One hand is placed on a fixed object, and the hand is about the same height as the waist to support the upper body.3. The other hand holds the kettle bell, the grip, the arm straight down (perpendicular to the ground).4. Keep the elbows close to the body, pull the kettlebell up and toward the upper body, and squeeze the shoulder blades at the apex of the action.5. Go back to the beginning. Remember to keep your back and head straight, and overstretching, bending or turning your torso can cause injury.Front1. Hold a kettlebell in each hand and lift it to the front of your chest.2. Stand upright with a slightly larger spacing between the feet than the hips. Both knees are slightly flexed.3. The hips and knees are bent to make the body fall. The upper body can be slightly forwarded from the hip (about 5 degrees). Make sure to "sit back" so that your knees are facing your feet.4. Until the thigh is parallel to the ground. Go back to the beginning.
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