Kettlebells are loved by many people. Compared with dumbbells, kettlebells have more characteristics. Because they have a handle, we can perform swings and snatch movements when training, which is more convenient. Today, let's take a look at the kettlebells suitable for women to exercise squatting.
Generally speaking, kettlebells are usually cast iron kettlebells or cast steel kettlebells. Everyone's physical fitness is different. The weight selection cannot be generalized. For beginners, if the body is weak, it is best to use a 12kg kettlebell. If you have no experience at all, you can start at 8kg kettlebell. If you have a little squat experience, you can use 12kg kettlebell. For junior fitness enthusiasts, you can try 16kg kettlebell. However, these standards are not fixed, and the key is to do what you can. TALENT SPORTS have 8kg, 12kg, and 16kg kettlebell for sale.
1. Initial action:
Place the kettlebell on the ground, with your feet apart, a distance slightly greater than the width of your shoulders, with your toes and knees pointing to the outside 45 degrees, hold the kettlebell with your hands, palms facing inward and facing you. Bend the knee over the tip of the well. Keep the spine in the middle position and maintain a 45-degree angle with the vertical plane. Squat, tuck your buttocks, keep your thighs parallel to the ground or try to keep them parallel to the ground according to your flexibility and flexibility. Adjust the shoulders to directly above the kettlebell. Make sure your feet are flat on the ground and your body's center of gravity is centered. Stand up your chest, raise your head, tuck your abdomen, and take a deep breath.
2. Movement requirements:
Exhale, raise buttocks and abdomen, squat and lean forward slightly. Then the hips do upward and forward movements, while the spine and trunk do upward and backward movements. Finally, push your feet down hard on the ground, straighten your knees, bring your feet together, push the upper part of your shoulders and back, lift the kettlebell, and stand upright.
3. Movement path:
Raise the hips and abdomen, squat and lean forward slightly. Then the hips do upward and forward movements, while the spine and trunk do upward and backward movements. Finally, straighten your knees and close them inward, and lift your body until you are fully standing.
1. Breathing method: inhale while bending the knees, return to the starting position and exhale
2. Make sure that your arms are close to your body and your elbows are tight.