If you have a cast-iron weight with a handle from your father or grandfather, and you are looking for a way to get rid of it, then we advise you not to do it. Moreover, even if you have no such weight, then, perhaps, after reading this article, you will want to buy it. Because today we will tell you about several exercises with a round kettlebell, thanks to which you can get a great shape. And for this really nothing but her alone is needed; You can perform these exercises right at home, and this training will take no more than 30 minutes.
By the way, according to the generally accepted opinion, this weight is a American invention that appeared hundreds of years ago. Since then, a lot of time has passed, fitness has been transformed into an independent culture, simulators have appeared, but the old good weight from cast iron still has not lost its use. Therefore, if she is still gathering dust in the corner of your room, then it’s time to blow the dust off her and start doing the exercises listed below.
This is a multifunctional exercise that includes several types of movements without stopping. To begin with, lift the weight with one hand to the level of the chest so that the palm is facing down, and at the lifting point the arm is parallel to the floor. From this position, while continuing to hold the weight in the same hand, you do a squat, bending your knees at a 90 degree angle. Then, from a sitting position, lift the weight above your head, fully straightening your legs and working hand. After this, you do a squat with a lunge of the opposite leg forward, and then return to the original position. After completing the required number of repetitions, start doing this exercise with your other hand.
This exercise consists of three continuous movements. First wrap the handle of the weight with both hands and, holding it in front of you, perform the Romanian cravings (bend the body down, slightly bending your knees). Then, leveling up on your feet, lift the weight to chest level, putting your elbows in different directions. After that, slightly change the position of the hands so that the fingers remain on the handle, and the palms rest on the rounded part of the weight, and in this position, do a squat so that the hips are parallel to the floor. Return to the starting position and start a new cycle.
Stand in a rack, bending the body forward and resting on the right leg, slightly bent at the knee. Stretch your left leg back so that the heel is slightly raised. Take the weight in your left hand, and put the other on the right thigh for balancing. Begin to lift the weight to the level of the belt along the vertical path, bending the elbow of the working arm.
To perform this exercise, you need to take the usual emphasis lying, only one hand rests not on the floor, but on the surface of the weight. Having taken the appropriate position, start pushing up. After completing one approach, put the weight under the other hand.
Number of repetitions: 8 on each side
Sit on the floor, holding the weight with both hands at chest level. Put your back back 45 degrees, and your legs slightly off the floor. Turn the torso in different directions, moving the weight in the opposite direction from the body.
Number of repetitions: 10–15
Lie on your back, bending your knees and holding the weight tightly with both hands on your chest. Slowly lift the shell above you, fully straightening your arms, as if doing a bench press. Then also slowly return to the starting position.
Number of repetitions: 8–12
Tilt the torso forward, slightly bent at the knees and holding a weight in one hand between the legs. Swing the projectile back, and then using a jerk on your outstretched arm, lift it to chest level. At the time of lifting weights, you need to straighten the legs and body.