Pumping with kettlebells: 4 simple but effective exercises for weight loss

Intense exercise increases calorie expenditure and helps to quickly get rid of body fat in “problem” areas. And strength training promotes muscle growth and increases energy expenditure after exercise.

In our complex, these two types of loads are combined, and all this is done in an intensive interval format. But the movements are quite simple - so that any beginner can handle them.

How to do the workout

The complex consists of four exercises:

1. Push-ups and deadlifts on one leg.
2. Mahi kettlebell to the collarbone.
3. Abdominal pulls and thrusters.
4. Rearranging the kettlebell in the lying position.

Do each exercise for 40 seconds, rest the rest of the minute and move on to the next. After completing one circle, rest 60 seconds and start again. Complete five circles.

Weight weights select in such a way that you get 40 seconds to perform swings without a break.

How to do exercises

Push-ups and deadlifts on one leg

Get into a push-up position with your hands on the kettlebells and do a push-up. Then, with a jump, put your feet closer to the shells, with the right one between them, and the left one a little behind. Most of the weight of the body should be on the front leg - the second only serves as a support to maintain balance.

Take the weights by the handles, straighten your back and straighten in the hip joints, performing a deadlift. Return the shells to the floor and with a jump go to point-blank prone.

Repeat the same but this time do deadlift with the left foot in front. Alternate sides through time.

Mahi kettlebell to collarbones

Place the kettlebell between your legs, bend over with a straight back, slightly bending your knees, and grab the handle. Swing the bar further between your legs for a swing, then sharply straighten at the hips, sending the kettlebell forward.

When it reaches the level of the collarbones, let it fall back along the same trajectory and bring it between the legs again. Keep doing mahiusing swing momentum.

Try not to strain your arms and not to strongly bend your knees: the acceleration of the kettlebell gives a sharp extension in the hip joints. You can additionally tighten the gluteal muscles to feel the movement.

Abdominal pulls and thrusters

Stand with your feet shoulder-width apart and place the kettlebell next to your right foot. Bend over with a straight back to the parallel of the body with the floor, take the projectile by the handle and pull it to the stomach. At the same time, try not to lift your shoulder, lower your shoulder blades and keep your body tense.

Extend your arm at the elbow, then throw the projectile on your chest, do a squat, and at the exit from it, squeeze the weight up until the arm is fully extended. Lower the projectile to your chest again and return it to the floor.

Repeat exercise from the other hand. Alternate sides through time.

Rearrangement of the kettlebell in an emphasis lying

Stand in an emphasis lying, and place the kettlebell to the right of the body, approximately at shoulder level. Tighten the press and buttocks, check that the lower back does not bend.

Take your left hand off the floor, grab the weight and move it along the floor so that the projectile is to the left of the body. Return your hand to the floor, and then repeat the same on the other side: lift your right hand off the floor and move the kettlebell to its original position.

Continue in the same spirit, without easing the tension in the abdominal muscles.

Share your workout experience. Which exercise did you find the most difficult?