Edited by Dr. Umberto Miletto
Kettlebell Push up
Exercise for pecs, shoulders and triceps.
Place two kettlebells on the ground at a distance that matches your shoulder width. Position yourself as for simple push-ups on the ground, but with the variant of grabbing the handle of the kettlebells instead of placing them on the ground. At this point, start the exercise trying to get as low as possible.
Perform 12 reps for 3 sets. Rest one minute between each set.
Kettlebell Windmill
Optimal exercise to recruit all the posterior muscles of our body, in particular glutes, hamstring, erectors of the torso and also the obliques.
Place your feet in a normal stride and grab a kettlebell and snatch it overhead.
Flex your torso down by rotating it so that the arm holding the kettlebell is perpendicular to the floor. Return to the starting position.
Perform 12 repetitions per side for 3 sets. Retrieve 1 "between each set.
Kettlebell Russian Sit-up
Hard exercise to intensively train all the abdominal muscles.
Lie down on the ground holding a kettlebell high with your arm straight. At this point, begin to force the abdominals starting to detach first the shoulders, then the back until reaching a vertical position. Return to the starting position taking care to descend gradually and not with sudden movements. During the exercise, push your feet against the floor, never lifting them.
Perform 15 repetitions for 4 sets. Retrieve 1 "between each set.
I hope I have given you new insights on how to train, but above all I have given you a new idea on how to train seriously.
Other articles on "Kettlebell Exercises"
- Kettlebell exercises
- Kettlebell, exercises and training
- Kettlebell, complete workout
