Pumping: 5 kettlebell exercises for strong abs and beautiful arms
Miscellaneous / / April 11, 2023
Circuit training will improve strength, endurance and balance.
This workout will provide a good load on the arms and shoulders, strengthen the muscles of the body, help to accelerate the pulse and burn a lot of calories.
How to do the workout
The complex consists of the following exercises:
- Kettlebell press with two hands - 8 reps.
- "Boat" with buildup - 10 repetitions.
- Burpees - 12 reps.
- One arm kettlebell press - 7 reps on each side.
- Kettlebell swings above the head - 16 reps.
Perform each exercise the specified number of times, being careful not to rest between them. Then rest for 60 seconds if needed and start again. Make 4 circles.
Choose the weight of the kettlebell in such a way that you can perform 8 repetitions of the bench press in a set without breaking the movement technique and without risking injuring your shoulders.
How to do exercises
Kettlebell press with two hands
Get on one knee. You can put two layers of a rug or a rolled-up blanket under it so that it doesn't hurt. Place the kettlebell between your legs.
Take the projectile by the handle, lift it up and intercept it somewhere at chest level so that the bent fingers look at each other, and the little fingers almost touch the body of the kettlebell.
Fully extend your arms above your head, and then lower the projectile to chest level, again intercept it by the handle and slide it down until it touches the floor. Don't put the kettlebell down - immediately start the next repetition.
Do eight reps and move on to the next exercise. To distribute the load symmetrically, in the next circle, perform this movement while standing on the other knee.
"Boat" with buildup
Lie on the floor on your back, then lift your straight legs and body off the floor, stretch your arms above your head. Your body should resemble a boat.
Using the strength of the press, begin to swing. The body should be rigid and stable, as if you really were made of wood. Do not lower your legs or back to the floor until the end of the set.
burpee
Bend over and place your palms on the floor. With a jump, put your feet in the lying position, bend your elbows and lower yourself until your chest and hips touch the floor.
Extend your arms, lifting your chest and stomach off the floor, and then with a sharp movement raise your pelvis and with a jump put your legs closer to your hands. Straighten up and jump low, clapping your hands behind your head. Repeat first.
Kettlebell press with one hand
Get on your right knee, take the kettlebell in your right hand and hold it close to your chest. Stretch your other arm out to the side for balance.
Squeeze the weight up until the arm is fully extended. Make sure that the projectile does not remain in front, otherwise you can overload the lower back. At the extreme point, the hand should be somewhere at the level of your ear. After a short fixation, lower the kettlebell back to your chest and repeat the exercise.
Do 7 reps with your right hand, then switch sides - switch the kettlebell and get on the other knee - and finish the set.
Mahi kettlebell
Stand with your feet slightly wider than your shoulders, grab the kettlebell by the handle with both hands. Tilt your body forward, bending at the hips, and slide the kettlebell between your legs to swing. You can bend your knees, but only slightly so that the swing does not turn into a squat.
Sharply straighten in the hip joints, sending the weight forward. Do not strain your arms - it should fly due to inertia. When the projectile reaches the level of the collarbones, let it fall back and bring it between the legs again for a swing, while tilting the body.
Continue in the same spirit. Keep your back straight and do not try to lift the projectile with your hands.
Write how you workout. What weight did you work with?
Read also🧐
- Pumping: a complex with a weight for a serious load on the legs
- Pumping: training with kettlebells for a beautiful and toned body
- Pumping with kettlebells: 4 simple but effective exercises for weight loss