Kettlebell is an excellent sports equipment for training strength indicators at home. In this article, beginners will receive answers to all questions related to home training.
Exercises for training back muscles
The main task of the athlete is to develop their muscles harmoniously. If you train your arms, but forget about your back, then there will be no benefit from such training. The following are exercises to help you strengthen your back muscles:
- Stand near a chair. Hold on to the back with one hand and grab the shell with the other.
- Bend your knees slightly with your left leg slightly behind. Raise and lower the projectile to your chest. You should do 5 approaches, each of which has 10 repetitions.
- Take weights in your hands, your back is straight. Pull the projectile to your chest. Do about 5 sets of 10 reps.
- The kettlebell is located on the floor. Place one hand on the projectile and place the other on the floor. Do push-ups.
- The standing press works well on several muscles at once. Place the kettlebell on your shoulder, then start lifting it. It is allowed to help with the feet.
A set of exercises with a kettlebell
Now you can get acquainted with a set of 7 most effective exercises that allow you to harmoniously develop all muscle groups.
- Throwing a projectile. 3 sets of 15 or 20 sets are performed. Tilt your hip joint and grab a kettlebell. It is necessary to raise it sharply, while straightening the leg, imitating a jump. In this case, the elbows should be placed outward from the projectile, and the shoulders should be directly above it. This position should be held for as long as possible. Make sure that the kettlebell is always placed near the body. Straightening your legs, simultaneously raise your shoulders, and when the hand with the kettlebell is at their level, pull the projectile with your hands. Then turn your elbows so that they are below the projectile. All movement should be done smoothly.
- Hand pulling the projectile. You need to do 3 sets of 15 or 20 repetitions. Legs shoulder-width apart and slightly bent at the knees. Bend at the hip joint, while keeping your back straight. One hand is on the back of the chair, and the other is holding the kettlebell. Pull the kettlebell up, bringing the shoulder blades together. Remember to keep your back straight to avoid injury.
- Squats. Also 3 sets of 15 or 20 reps. The legs are slightly wider than the thigh line, the projectile is on the chest. Start squatting. In this case, the knees should always remain above the feet. Return to the starting position after the hips are parallel to the ground.
- Projectile push. The number of approaches and repetitions is the same. Legs shoulder-width apart, slightly bent at the knees. The kettlebell is located near the ear. Perform a squat and immediately rise, while lifting the projectile up.
- Machi. The number of repetitions and approaches remains unchanged. The projectile is located between the legs, the body is tilted. Swing the kettlebell back, and swing it forward with all your might to chest level. The arms are straight and the hips are extended.
- "Mill". The arm with one projectile is straightened and raised up. At the same time, take another kettlebell with your other hand and start lifting. Change hands and repeat. The number of approaches and repetitions is the same.
- Bench press. 3 sets of 15 or 20 sets. While lying on your back, squeeze the projectile.
Video lessons of exercises with kettlebells for beginners:
