Among the training tools, kettlebells have many benefits and functions. If a person uses kettlebells, it is also helpful to the body. However, many people do not know the benefits and functions of kettlebells. The main purpose is to improve There are three benefits: movement efficiency, helping to guide squat posture, and generating stronger force. So what are the benefits and functions of kettlebell training?
Benefits and functions of kettlebell training
1. Improve exercise efficiency
Kettlebell is a tool that helps everyone complete exercise Sports equipment, so with the help of this sports equipment, everyone's efficiency in completing movements will be improved, and the most important thing is that the sports effect can be maximized. For example, when we are exercising, we can achieve 50% of the effect on the part we want to exercise. If we use kettlebells, we can improve it by 30%. In other words, if we use kettlebells to do exercises, we can do a Hours can be topped up. Normally, you don’t use exercise equipment for one and a half hours or even two hours. In this case, everyone will save more time when exercising. Therefore, it will not only help everyone get better exercise, but also Make it easier for everyone.
2. Help guide the squat posture
When everyone does squats, they actually start with goblet squats at the beginning, or hold hands Kettlebell squats. In fact, this is because everyone does these movements first to reduce the resistance. Some people are not able to adapt to the intensity of squats at once, so they can do these first to adapt in advance. Using kettlebells to do squats can also help you reduce some waste of interest. In this way, everyone will not only save a lot of effort, but also be more able to adapt to the intensity of squats.
3. Use more force
A very important point when we do exercise is to use force. If the strength does not increase, we will not make progress in exercise. If we want to To progress in sports, we must try our best to improve our strength. Although kettlebells are relatively small sports equipment, they are actually very conducive to improving strength during exercise. When we use this sports equipment for exercise, it will definitely make our movements stronger. Over time, , muscles can also be exercised to become more developed.
Kettlebell training movements
1. Kettlebell swing
Hold the kettlebell with both hands so that the kettlebell is between the legs, with the upper body in front of the hips. Lean, keeping your back straight. Swing the kettlebell back, then explosively swing the kettlebell forward to chest height. Keep your arms straight and explosively extend your hips, knees, and ankles.
2. Double-arm kettlebell row
Stand upright, with your feet hip-width apart and your knees slightly bent. Lean your upper body forward from the hips, keep your back straight, and keep your knees bent. Hold a kettlebell in each hand, opposite each other, with your arms hanging straight down (perpendicular to the ground). Keeping your elbows close to your body, pull the kettlebell upwards, pressing your shoulder blades against each other at the top of the movement. Return to the starting point.
3. Kettlebell Goblet Squat
The feet should be slightly wider than shoulder width, the toes can be pointed slightly outward, and the knees should be in the same direction as the toes when squatting. Hold both sides of the handle with both hands, retract your elbows as much as possible, raise your head, raise your chest, straighten your back, and then squat down. Keep your back flat while squatting, and your elbows should fall on the inside of your thighs (inside your knees).
4. Kettlebell Deadlift
Bend your knees slightly, hold the kettlebell with both hands straight, push your hips back, and maintain tension on your body to prepare for the deadlift. Push your hips forward hard, clamp your butt tightly, imagine someone stabbing your butt, and return to the normal standing position. Push back with your hips to return to the deadlift preparation position.