Pumping: kettlebell workout for powerful abs and beautiful shoulders
Miscellaneous / / February 15, 2022
Try this complex instead of standard folds and twists.
This workout perfectly loads all the muscles of the body, including the rectus and oblique muscles of the abdomen. And due to the use of an unstable projectile, it strengthens the shoulders and increases their stability.
How to do the workout
The complex consists of four exercises:
- Lifting with a kettlebell in one hand.
- Bend on the knee.
- Transferring the kettlebell from side to side.
- Side plank with weights.
Do each exercise for 30 seconds, rest the rest of the minute and move on to the next. When finished, take a break for one minute and start again. Complete three circles.
All exercises, with the exception of the third, are done in both directions. That is, 30 seconds of lifting with a kettlebell in the right hand, then the rest of the minute - rest and 30 seconds - movement of the left. The same with exercises 2 and 4.
How to do exercises
Before starting the complex, select suitable weight a projectile with which it will be possible to perform all movements. If you have no experience with kettlebells, it is better to take a small weight - 6-8 kg.
If in the process you feel that you can handle heavier shells, try 12-16 kg, but be careful.
Lifting with a kettlebell in one hand
Lie on your back and stretch your arm with the kettlebell up. Straighten your legs and keep your free arm away from your body.
Tighten your abs and lift your torso into a sitting position and extend your arm with the kettlebell up. Slowly return to the starting position and repeat.
knee bend
Get on your right knee, left hand kettlebell stretch over your head and straighten, bend the right at the elbow. Look at the projectile. Bend at the hips and lower your torso until your right elbow touches the floor. Return to the starting position and repeat again.
Moving the kettlebell from side to side
Sit on the mat, bend your knees slightly and press your heels to the floor. Place the kettlebell next to your thigh. Grasp the handle with both hands, tighten your abs, straighten your back and move the projectile to the other side in a large arc. Repeat the same, putting it back in place.
Side plank with kettlebell
Get up in side plank on the left hand, holding the kettlebell in the right. Check that the body is in a straight line and that the pelvis does not drop.
If it's hard enough for you, keep that position. If you want even more load, take your right hip to the side, remaining on your right leg.
Read also🧐
- Pumping: training with one dumbbell will load the entire body in 15 minutes
- Pumping: training with a kettlebell for a steep load on the legs, back, buttocks
- Pumping: 15-minute complex for those who want to load the whole body at home
I write about sports and fitness. Candidate Master of Sports in weightlifting, performing athlete in functional all-around, a fan of yoga and running. I dig into scientific research and meta-analyses with Pubmed so that readers receive only verified information. I make interval workouts for home and always test them on myself. I love people and I want everyone to be happy.