In fact, as a fitness white, want to give the iron but the weight is difficult to control, then a 4 to 6 kg kettlebell is exactly what you need.
Get ready for the first kettlebell - start here.
Kettlebell surround
Hold the handle on the kettle bell with both hands, lift the kettle bell to the chest;
Right leg forward bow forward, bending your knees;
Lift the kettlebell at the same time, wrapping from the left side of your head to the right side;
This is a time, the reverse if it is the bow before the left leg step, from the right to the left around.
This is a total of 5 times for a group, for the other side.
Exercise areas: arms, legs.
Kettlebell bow lift lift
Anti-grip kettlebell, kettle bell stay in your hand back;
Left leg retreat bow, lift your left arm, the kettle bell above his head;
Put aside the left leg and take back your arm, this is a group;
10 times for a group, for the edge.
Exercise areas: arms, core, legs.
Kettlebell boating
Arms hanging vertically on both sides of the body, holding the handle of the right hand, left foot forward a big step, knees slightly bent;
Body slightly forward, chest thigh like his left side closer;
Lift kettlebell Island your ribs out;
15 times on one side, change the other side.
Exercise areas: arms, legs, waist, core.
Kettle bells squat lift
Legs apart with the width of the hips, holding the handle of the right hand over the shoulder height, so that the kettle stay in your wrist;
Arm squatting on both sides of the body, stand up and raise the right arm;
This is a total of 10 times, for the other arm.
Exercise areas: arms, legs, waist, core.
Kettle bell squat
Knead with both hands clasped, hips, body leaning forward, a total of 15 times.
Exercise areas: legs, waist.
Kettlebell flat
Stand both feet and shoulder width, hands clenched kettlebell handle;
Knees slightly bent, and then swing with the buttocks, the kettle bell between his legs;
When lifted, arm lift potbell, a total of 20 times.
Each action cycle 3 groups, improve your heart and lung function, improve heart rate, burn fat ~
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