Kettlebell training 16 kg for weight loss. The training complex is right with kettlebells in home minds. Deadlift for the sick with one kettlebell

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Kettlebell is a sports equipment for strength and cardio-training, vikoning in the shape of a sphere with a cast handle. Right with a kettlebell, you can make your own peculiarities and resurrect in the same way as ours.

We offer you a report material about the success and short training with a kettlebell, as well as the selection of effective rights with a kettlebell to reduce the pain and spalling fat.

Weight: why is this efficiency needed

Right with a kettlebell are recognized for training the entire body, the development of functional strength, serenity and vibrancy. Weight training at once to give strength and cardio-motivation, to that, with the help of this projectile, you can remove the dirt, spit the fat and improve the relief of the body.

Kettlebell training develops strength, vibrancy, agility and zeal, throwing a serious cry like a m'yazam, and aerobic vibrancy. The people of kettlebell lifting dates back to 1885, and Russia is the country of origin of this sports equipment. For example, in the Spanish language it is called "pesa rusa" (literally - "Russian vaga"). In the English language, the kettlebell is called the kettlebell, but the shape of the teapot is guessed (kettle - teapot).

At the same time, the weight lifting sport has become wider in the whole world, and especially popular in the USA. Weights are won by American athletes both in game and in Olympic sports. Quite often kettlebell lifting is right for training at crossfits and other ultra-intensive group programs. For example, Chris Hemsworth was the star of the star of the preparation for the movie Thor.

Features of kettlebell training

Weight lifting training is suitable for both men and women. Right with weights, especially often vicorist in such straight lines like:

playing sports

Not varto stray weight training from the classic strength training for the growth of minds. Under the hour, right with the weights, you focus on the hands, and not on the mud. Kettlebell training develops your functional strength, so that the greater world of straightening for the training of rukhovy diam and for the development of physical strengths: strength, vibrancy, flexibility, flexibility and coordination. This sports equipment is miraculously suitable not only for borrowing from the gym, but also for training at home minds.

Right with a kettlebell, they are not recognized for bodybuilding and anabolic training. Kettlebell lifting helps to speed up the growth of m'yaziv and destroy the stagnation in strength training, but the growth of m'yaziv vin is practical. The basic right weights do not transfer the insulating force, the stench is directed to the reduction of functional training and vibrational strength. That training with a kettlebell is better for those who want to lose weight, get rid of the fat, speed up the growth of the m'yaziv, put a plateau in the power training.

How do m'yazi practice for an hour training from weights?

Pid hour right with a weight as much as possible to be included in the work of the great m'yazovі groupi: back and legs. Also practice the m'yazi of the hands and shoulders, chest, chest, presa. Kettlebell training is ideal for general physical training, basic weights can help develop all the main groups of minds at once. You can beat the kettlebell and, in your right, replace the dumbbells, but you can still recognize the weight as the exercise of the whole body.

The one who at least once took up the kettlebell, instantly noticed the peculiarity of the venture under the hour of vikonanny is right. Unusual shape of the weight zmushu pratsyuvatim'yazi-stabilizers, vplyvayuchi on them for the help of a wide range of ruhiv. For example, right with dumbbells and a barbell to pour on the stabilizing mass of a significantly smaller world. Weak m'yazi-stabilizers cause filth, as well as discomfort and pain in the area of the neck, back and across. Tse tim, scho m'yazi back not zdatnі correctly trim the ridge.

Later, for an hour of training from the hero, especially actively practice:

m'yazi nig (quadriceps and m'yazi, what to bring)
ointments of the posterior part of the body (back, across, sides, biceps of the leg)
m'yazi bark (m'yazi presa and m'yazi-stabilizers)
m'yazi shoulder girdle

In order for the training with the kettlebell to pass effectively, it is more important to learn how to equally rozpodіlyat navantazhennya mіzh m'yazami back and nіg. Many people pardon for an hour of weight training, intensively working with their backs and hands, not including their legs in the work - the strongest group of m'yazyv. It does not only reduce the effectiveness of the exercise, but it can lead to back injuries. The very m'yazi stegon and the bed is guilty to give an impulse to the construction of the flywheels and the post-shoulder ruhiv, and not the m'yazi of the hands.

What are the effective weights for losing weight and growing fat?

In one of the American studies of kettlebell training, an experiment was conducted, in which they showed a high energy efficiency right from the kettlebell. It has been established that with vikonnі the right weight in the middle burns close to 20 kcal per whilina or 1200 kcal per year of training! The successors explained this fact, that during the hour of weight training, there is a large number of masses, and also a high pace is raised, with which the weights are right.

Therefore, training with a kettlebell is even more effective for losing weight and spalling fat. If you want to change the amount of fat and increase the m'yazi, then you can do weight training 2-4 times a day for 20-45 weights. Oskіlki girovy sport can already be on the verge of cardio and strength of interest, then you can not add other activities to your plan.

And the axis for the growth of mass training with a kettlebell is not the best option. Right with a kettlebell to help develop functional training and vibukhov force, but for the growth of m'yazіv it is better to beat dumbbells and a barbell. Tim is not less, it’s right with a kettlebell to help overcome stagnation in strength training and speed up the growth of minds, so you can turn on kettlebell training in your plan once for 7-10 days.

Benefits of training with kettlebells:

Kettlebell training is going on in your cardio and strength training, which means you train less, but more effectively.
Kettlebell allows you to work on the mustache groups of weights without a blame: shoulders, arms, chest, back, abs, seats, legs.
Right with kettlebells to train the heart well and develop vibrancy.
Tse dosit mіtsny and wear-resistant projectile, which will serve you for a long time, for example, for example.
Training with a kettlebell helps to induce a dry meat body with springy meats and a minimum of fat.
It is right with weights to raise a great number of masses of the whole body at once, which means that you can bring yourself into shape as quickly as possible.
Gyrovy training helps to improve the m'yazovy corset, which stabilizes your spine.
Right with weights direct to the development of spritnost, quickness, coordination, because the stench is so popular in playing sports.
Right with weights, strengthen the tendon and the ligaments, the sloughs are gloomy and less susceptible to injury.
The weight helps to improve mobility and range of motion without static positions and three-dimensional stretching.

Short workouts with kettlebells:

The weight is not the most effective projectile for a robot over the growth of m'yaziv.
High injury risk, especially for those who are starting to play sports.
Right with the kettlebell to give an emphasis on the back, which can lead to problems with the ridge.
Yakіsnі giіrі іz mіtsnih materialіv mаyut vysoku varіst.

Kettlebell training is not recommended for those who have problems with the cardiovascular system, the musculoskeletal system, have injuries, or have recently undergone surgery. Before the cob training with the kettlebell, you should familiarize yourself with the correct technique of hitting the right, if necessary, consult a doctor.

Top 30 Kettlebell Right

We offer you a unique weightlifting right with a kettlebell, which will help you correct all the m'iazi of your body, increase vitality, burn fat and improve the relief of your body. If you are right, a plan is ready to occupy, which you can follow.

Ready plan to borrow from weights

We suggest you prepare a plan to take a kettlebell: for the upper part of the body, for the lower part of the body, for the press and for the whole body . If you want to improve on the m'yazovaya massa, beat no more than 15 repetitions with the most possible vag. If you want to popratsyuvat over spitting fat and relief, then hit the right 15-20 repetitions from the middle vag.

If you see one day of weight training and plan to train your whole body, you can vikonat all the proponations right in one step. If you train the upper and lower parts of the body, then you can vikonate the skin in the right at the sprat, or repeat the right in sequence at the kilka of the kil.

Right with a kettlebell for the upper part of the body:

10-15 repetitions (per skin arm)

10-20 repetitions (can be done in different colors)

Kettlebell pullover for triceps: 10-20 reps

Put the kettlebell on the press:

10-15 repetitions (on the skin side)

20-25 repetitions (on skin bik)

10-15 repetitions (for skin bik)

30 seconds (per skin bik)

Right with the kettlebell for the lower part of the body:

10-20 reps 15-20 reps 10-20 reps 15-20 reps 10-15 reps

Set the kettlebell for the whole body:

10-15 repetitions (per skin arm)

10-15 reps (per skin leg)

Obov'yazkovo do a warm-up before training and a workout after training with a kettlebell. In preparation for the vikonannya, the right to weight the m'yazi and the connection is due to the good rozіgrіtі.
Choose your weights according to your power abilities: the rest of the repetition at the approach can be completed at the maximum speed. You can start training with a weight of 4 kg (for girls) and 8 kg (for men), gradually increasing the weight of the projectile.
If you already have sufficient training, then on average the recommended weight for men: 16-24 kg, for women: 8-16 kg.
Right for an hour with a kettlebell, take care of your back straight, do not slouch. Sit down for an hour, move the pelvis back, to secure across from injuries.
Try to keep your hands in a neutral position, they are not guilty of being thirsty. You can use special fixators for the wrist, which will help you to trim the snow.
Wipe the skin in the right way, taking more control. Don’t swing the weight with a varto and wink it right, it’s right for swidko. The right form is right - it is more important in training with kettlebells.
As you practice on the growth of m'yaziv, do not varto deal with the rights of the kettlebell most often once a day. Gyrovy training allows you to develop vitrivality and the vibrating power of m'yaziv, which will help to destroy the plateau and provoke the growth of m'yaziv. Ale for anabolic training, it’s better to win dumbbells and a barbell.
If you have two weights, then you can beat the right, victorious weights at the same time. To restore respect, that in this day of the year the weight is to be blamed for one rose, so that the imbalance in the development of m'yaziv will disappear. Apply right:

How to choose weights

As before, weights were sold in 4 kg, 16 kg, 24 kg and 32 kg bags, then you can practically know the weight behind your bag. What is more vaga girі, tim vishcha її vartіst. Depending on the material, the weights are prepared on plastic, neoprene, chavun and steel.

1. Plastic weights

Ideal for training in home minds, the stench does not create a strong noise when closed from the surface, that furniture should be kept clean and safe. The minus of plastic weights is the lesser term of service for povrivnyan, for example, from chavunny and steel. If you want to buy plastic weights of changed brands, the stench will serve you for a long time.

2. Chavun weights

Such weights varto vibrati tim, hto tsіnuє nadіynu kіst. Chavunnі girі mayut high anti-corrosion power, the stench is overturned by the hour and serve you for a long time. Ale, with inaccurate victoria chavunnі weights, they can undermine a trick or inflict injury on what is being done.

3. Steel weights

Weights made of chrome-plated steel give off a welcoming, sultry look and superb design. Moreover, such weights are random design, scho even zmanually from a glance the regulation of the vaga. The price of steel weights is threefold.

4. Neoprene weights

The peculiarity of this type of gear is in a soft neoprene cover. Such weights are not so often used in the market, but the stench is practical and safe. Especially for the pochatkivtsy.

Plastic and neoprene weights are more safe than vikoristann, for home minds stench is better and cheaper. Chavunni and steel weights ring out more for a long term of service and more nadіyni with a trivial vikoristan.

If you are planning to bring sulphurous metal weights, then rather take a projectile, covering with gum or vinyl coatings, so as not to sag and not to make a lot of noise. The weights are filled mainly with sand, cement and metal shavings.

Video for kettlebell training

We suggest you dobirku training for 15-40 weights with a kettlebell for home minds, as it will help you to improve the mind and get rid of the fat.

1. Kettlebell training for the whole body (40 strands)

2. Kettlebell training for the whole body (30 strands)

3. Kettlebell training for the whole body (15 strands)

4. Interval training with kettlebell for girls (35 minutes)

5. Interval kettlebell training for girls (20 minutes)

Weights are simpler, but if it’s more effective, it’s more effective for sportsmanship for the improvement of the muscles, spalling the fat, increasing the vitality, strengthening the heart-vessel system and the cystic-mucosal apparatus. Right with weights to become the main additions to your training independently, depending on whether you are working on weight loss or on growing m'yazovoi mass.

Switch to a brand new ribbing of strength for training complexes with kettlebells.

Since you don’t have enough time (like, vtim, and most of us), then your offensive trip to the gym to choose a weight. Why? Kettlebell sport is one-hour cardio training and strength training. Based on the results of a recent study, according to the results of a recent study, some of the tizhnivs were put on the right with a kettlebell (16 kg in the average), by 6% they increased their index of fluidity of the acidity of tissues (VO2), . the system of such an organism can effectively win a high-intensity training

At the same time, after that, you tested, yak, they did a circular exercise for that hour, did not increase VO2. At the same time, a number of other results confirm that training with kettlebells effectively increases strength and puts more pressure on the mud, lower squatting with stribs.

Take all the beauty with weights - with the right approach - in their versatility. “There is only one subject, but how many options are right: starting with a high-intensity fat-burning workout with weights and ending with strength training with a small amount of repetition. The stench is perfectly suitable for the development of the strength of a deep loam without the risk of injury, as it happens with a dead tyaz.

We have prepared five programs for you, which will help you to understand how to properly train with kettlebells.

Supernets for quick results
Five right for a set of m'yazovoi masi or fat spalling
Five best right to press
Circle strength training
Training of increased folding with double weights.

Let's move on to the right, let's make it significant with the choice of projectile.

Professional standard"I love professional weights (divided in the picture above), because the stench of the same size is independent of the air," explains Turner. "It's handy with vikonnі folded rights."
Chavunne littya“I will chavun, not gum. I'm guessing that the stench is staikish. Tse allows you to wield it just like a weight, like a hand weight, if it is necessary to transfer the weight of the whole body to them.
Ideal vaga“For people, I recommend bi vaga 16-20 kg. The stench is to milk the important things in order to navantazhit the m'yazi and pump up with a weight, but if you want to milk the lungs, which allows you to win the high-intensity right that great number of repetitions.

The complex is right with a kettlebell for all groups of m'yaziv

The main affiliation of the training program with kettlebells is in the fact that dynamic, natural ruhi helps to simultaneously eliminate fat as a form of cardio training, which is fat burning, and training with great muscles, directed to the growth of the m'yazovoi mass. In order for the training to be the most effective, we chose the right ones in the supernetwork.

Yak vikonuvati

Win one pidhid ten repetitions of the first right in the superset, and then double ten repetitions of the other right. Repair for 60 seconds and repeat. Usogo needs to vikonati chotiri supernetwork. Fix two quills and go to the offensive superset. For the right to one bek, for the first one, win the right to one bek, for the distant one to another. To progress to a skin approach, add one rep each until you get to 15, then increase your weight and start again with 10 reps.

Why do you care

Can you pump up with kettlebells for this training program? Perfectly. This program includes three supernets, which are in pairs right, which win one by one without interruption. In the first superset, the emphasis is on the chest, the back is that m'yazi bark. In another, it is possible to press in a standing position, and in a third, in a horizontal position. As a result, the heart rate accelerates, which allows you to effectively spit fat and pump up large, strong m'yazi press.

Orientovna vaga

Ideally, win a weight of 16 kg for the first two supersets and 12 kg for the rest.

Superset 1. Warehouse win

To pierce the entire upper part of the body with less than two rights.

1A. Bench Press

Lie down on the bed, at the skin of the hands on the equal breasts, trim the weights. Stretch one arm and stow it uphill, tearing at the other shoulder, twisting the body. Lowering one hand, follow the same principle to straighten the other. Repeat the hand press in a pattern in a calm rhythm.

1b. Kistova traction weights

Stand at the plank position on straight arms with an emphasis on the kettlebell. Pull one uphill, ruhayuchi elbow back to stegon. Lower the weight, repeat with the other hand. Trim the m'yazi bark in tension, quilt, so that the quilt is not broken.

Porada: “It’s a miracle that the bark of that back is right on the m'yazi, as it helps to increase stability, and also, the strength of the m'yazi bark,” explains Turner. "To make it more comfortable, move your feet as close as possible."

Superset 2. Dynamic strength

Vykoristovyte m'yazi measles, schob utrimatisya in a given position.

2A. "Mlyn"

2B. "Visimka"

Slide the kettlebell back between your legs, moving with one hand to the other. Pass the weight back and forth with one hand, then repeat the move with the other. Make sure that the swings are as smooth as possible.

Porada: "It is right for the training of m'yazіv bark, oskіlki specificity ruhіv vimagає, so that m'yazi press were constantly tensed, which allows you to effectively save the rіvnovagu".

Superset 3. Perevagi m'yaziv bark

Complete the training with the right to spit out the m'yazi press.

3A. Bench press from the folded body

Throwing two weights over your head, sit on a paddle, bend your legs at the knees. Descend freely on the trail, moving the projectile to the chest. Stretch the m'yazi of the press, to rise at the exit of the position, by post, straighten your arms uphill.

3b. Moving weights at the plane

You can train the skin complex right with kettlebells at home or in the gym during the training period, the result will not change.

Porada: “A good way to improve the bar is far from the hull, you put a weight, and then you put the weight on the right. In order to make it even more right, you can troch the projectile through the logs.

5 right for spalling fat and a set of masi

Tsі p'yat right with weights for shudennnya that vodnochas for pobudovi m'yaziv. Beat such a weight, so that the rest of the repetition of the rest was right given as importantly as possible, but without damaging the technique. Choose the training complex according to your goals:

Fat spalling

Just like your meta - take the last centimeters, count 10 repetitions at the skin right. Fat-burning exercise with a kettlebell beats on a stake, without a break between them. Let's fix it with a stretch of 60 seconds and repeat the colo. It is necessary for us to kill five kilos.

Increased interest: Add one rep per leather colo, doki will not reach fifteen. Then let's move on to more important weights, rebuilding ten repetitions.

Gathering of m'yazovoi masi

As your meta is dry m'azova masa, beat 12 repetitions at the skin approach, then repair with a stretch of 45-60 seconds. It is necessary to work on 4 approaches of the skin to the right, between the right to do no more than 90 seconds.

Increased interest: Add one rep per leather colo, doki will not reach fifteen. Then let's move on to more important weights, rebuilding from 12 repetitions.

1. Postal weights

Move the kettlebell between your legs, bringing it forward with it. As soon as you reach the height of the abdomen, pull your elbow back and lift your hand under and around the kettlebell, so that you stand in the “weight on your chest” position, then lower it between your legs and repeat the move.

Porada: “Change, don’t bring the weight over that far from the body. Tse vіdmіnne right at the development of strength.

2. Press from behind the head

Stand in the “weight on the chest” position, trimmed on the shoulders, pressing your elbow to the hips for additional support. Vishtovhuy uphill right above your head, vicorist the most effective way, which allows you to change the focus on the shoulder swamp.

Porada: “Come on, tuck your elbow under the kettlebell, then shov your hand to a straight line, turn it step by step, so that at the end of the position the arm marveled forward. If you have won a great vag, then you can start from the chest.

3. Rivok giri

Move the kettlebell between your legs, bringing it forward with it. If you see a troch lower than the rіven of the chest, turn your elbow back and raise your hand under and near the kettlebell, victoriously taking away the impulse so that the kettlebell leans evenly over your head.

Porada: “Make yourself unique in the camp, if the hand is under the kettlebell and do not beat the bench press with an arm. On the right, you can wink with one smooth motion.

4. Mlyn

Exterior position: standing straight, a weight with a twisted arm above the head, legs wide behind the shoulders. Rozpodіl vag maє buti zmіscheny at the bіk of the hand, scho trim vаgu. Staring at the weight, lower the body down the dots, do not touch the dots with your other hand.

Porada: “To the right,“ Mlyn ”looks stingy, ale її varto vikonuvaty for zmіtsnennya measles and stability of the shoulder hump. So it’s right to stretch the back part of the quilt.”

5. Moving weights at the plane

Stand in the plank position on straight arms, fold the body in a straight line from the top to the ankles, place the weight with the right hand. Pass the left hand under the body, take the weight and move it to the left side. Repeat from the other side.

Five best rights with a kettlebell on the press

Right with the vlasnoy vagago good fit for the operation of the basic strength of the stomach ulcers. However, if you want to take off the stone press with cubes, which can be clearly seen, then it is necessary to add to the tight training. One of the effective ways is weights.

We have already told about that we want to expand the list with rukhs with an additional vaga.

“I am a vicorous weight, for the stench is universal. They allow you to win and basic rights, and the right to all groups of m'yaziv, which are suitable for both first-timers, and professionals, you can win both at the gym, and in home minds, ”explains the spivzasnovnik of the fitness club in London Ashton Turner. Right on one beak destroy the jealousy, zmushyuyuchi organism stronger vikoristovuvaty m'yazi, sob to stand on the mission. For example, "Mlyn", the crim rivnovagi also vimagaє zaluchennya m'yazіv bark".

Yak vikonuvati

Work three times on ten repetitions, between the approaches, do 45 seconds, between the right - 90. To increase the tension, add one repetition in the skin in the skin network, the docks will not reach 15. ten repetitions.

Why do you care

You have the right to allow you to develop counter-rotation, for which reason you should stand on your feet. Also, the program of training allows you to reach the stone press, and as a matter of fact, cut the belly rub across.

1. Bench press lying on the bed

Lie down on the bed, at the skin of the hands on the equal breasts, trim the weights. Stretch one arm and put the weight uphill, tearing at the other shoulder, twisting the body. Lowering one hand, follow the same principle to straighten the other.

Porada: “In the supine position on the bed, you increase the stability of the body, reducing the risk of injury in such a rank,” Turner explains. “I pronounce to my clients to “befriend” the lower part of the back in a podlog. Tse allow you to avoid the bend in the cross and the inclusion of the m'yaziv press.

2. Mlyn

Porada: “To the right,“ Mlyn ”looks stingy, ale її varto vikonuvaty for zmіtsnennya measles and stability of the shoulder hump. So it’s right to stretch the back part of the quilt.”

3. Bench press

Vakhidne camp: the weight is less on equal shoulders. Stretch the m'yazi bark, lower the body of the killer, straightening your arm at once. Make up your mind, so that the gear is left as unbreakable as possible, collapse the body with the body. Having reached the lower point, turn around at the exit position.

Porada: You have the right to spit m'yazi, oskolki you need to take the weight off the weight of the weight in the hull. The lower you fall, the greater the intensity becomes right, and the center of gravity also shifts.

4. Bench press

Throwing two weights over your head, sit on a paddle, bend your legs at the knees. Slowly lower yourself on the paddle, moving the weights to the chest. Stretch the m'yazi of the press, to rise at the exit of the position, by post, straighten your arms uphill.

Porada: “Sitting straight, pull up the pelvis, and if you lower yourself, twist your back, pushing yourself along the cheeks with your skin backbone. The more you collapse, the more you practice the m'yazi press.

5. Moving weights at the plane

Porada: “It’s a good way to urinate the bar. Farther away from the hull you put a weight, then folded to the right. In order to make the right easier, you can lift a few weights from the logs.

Kettlebell training for strength

“The method of this circuit training with kettlebells is to increase strength,” explains Ashton Turner, trainer of the London fitness club Evolve 353. The chosen ones have the right to go over and іnshі see the adventurousness, for example, big and haircuts. Also, the stench allows you to develop strength, blatantly on the m'yazakh back. Tse means that such training is done for people who are involved in rugby and football.

Yak vikonuvati

You can beat the insults of the stake and the final right, or, as you have little time, one or two kilos and the final right. Under the hour of circular training, everyone has the right to beat each stake, one skin approach without repair. Stop for an hour, for which you can complete a number of times and try to speed up your skin training for a couple of seconds - this is a miraculous motivation and a way to track progress.

Circuit training 1

1A. Mahi kettlebell with one hand

Recurrence: 8-12 from the skin side

Stand straight with your legs slightly wider behind your shoulders. Stretch the m'yazi bark, ring the shoulder blades at once and bring the weight back between the legs to start swinging. If you see stretching in the back part of the quilt and the seats, move the quilt forward, swinging the kettlebell in front of you. Squeeze the seats as much as possible and lift the weight on the shoulders.

Porada: Rightly develops kindly a little jealousy. Swinging the kettlebell with one hand, you are guilty of maximally tensing the m'yazi bark and scythe m'yazi of the abdomen, in order to protect the twisting of the body.

1b. Rivok weights with one hand

Recurrence: 8-12 from the skin side

Start swinging the kettlebell with one hand, but if you will be low, lower your shoulders back and uphill, so that the kettlebell was as close as possible to the body. Raise your elbow to lift a weight uphill. If you lean on one level with the elbow, turn your hand under the vag and raise the posts uphill until the weight appears exactly above your head.

Porada: “I have the right to go for the development of strength, the shards of a small group of m'yaziv, and the help of additional zusil for the completion of the movement. It also allows you to increase the strength and stability of the shoulder joint.

1C. Moving weights at the plane

Recurrence: 16-24 from the skin side

Get out of the position of the plank on your twisted arms, right-handed, put a weight on yourself. The stegna is guilty, buti is twisted, and the m'yazi bark is strained by the stretching of the mustache to the right. Run your left hand under the body and grab the weight. Move it to the other side, stitch, so that the stitches are left straight. Omit and repeat with another hand.

Porada: “One of the main minds of the robot for strength in Denmark is right - the tension of the m'yazi bark. Tsya rightly allows you to understand how to control the measles, and also develop a little jealousy.

Circuit training 2

Wrap in order, one approach of the skin right. Breathe between colas for 60 seconds. Usyi weighing kіl.

2A. Mahi with two kettlebells

Recurrence: 8-12 from the skin side

Stand straight, legs slightly wider behind the shoulders, take the weight of the same arm in the skin hand. Stretch the m'yazi bark, ring the shoulder blades at once and bring the weights back between the legs, to start swinging. If you see stretching in the back part of the quilt and in the seats, move the quilt forward, waving weights in front of you. Squeeze the seats as much as possible and lift the weights on the shoulders.

Porada: “While swinging two weights, you will increase your power, which you win, which allows you to effectively exercise strength.”

2B. Postage two gir

Recurrence: 8-12 from the skin side

It’s the same way, they started swinging weights with weights. Just like a stink to reach the height of the abdomen, pull the elbows back and lift the arms under and on the weight, to stand in the position “weight on the chest”, then lower them between the legs and repeat the move.

Porada: "Tse vibukhova has the right to develop strength."

2C. Kistova traction

Recurrence: 8-12 from the skin side

Stand at the plank position on straight arms with an emphasis on the kettlebell. Put your feet a little wider, make a sound lower, for greater stamina, strain the m'yazi measles and sit. Lift one weight, burn down, rushing your elbow back to the stegon and staring shoulder blades at once. Move the hand of the body to the other hand. Lower the weight, repeat with the other hand. Trim the m'yazi bark in tension, quilt, so that the quilt is not broken.

Porada “This miracle is right on the m'yazi bark that back, as it helps to increase stability, and, also, strength, m'yazi bark. To make it more comfortable, move your feet as much as possible.”

Final right

3. Mahi with two hands

Hour: 60 seconds

For one quilt, swipe as much as possible with two hands, then fix the quilt. Write down the best result and try to improve yoga for the upcoming skin training. Prote the main respect should be given to the technіtsі vikonannya is right, but not a lot of repetition. Usy 8-10 approaches.

Complex right with two kettlebells for a better result

If you have learned the rights for the beginnings, you have learned how to correctly win the basic right with kettlebells, such as swings, bench press and post, you can move on to the folding option. "The choice of two weights is the symbol of increased folding, the oscillators have the right to feel guilty, it seems equal to the control of the mind," Ashton Turner, the coach of the London fitness club Evolve 353, explains. “In addition, two weights of 16 kilograms each are light, the lower one is 32.”

Yak vikonuvati

Work three times for ten repetitions, between the approaches, do 45 seconds, between the right - 90. The other right hand over the chest press with a kettlebell uphill on the skin of the repetition. To increase the urgency, add one repetition in the skin training in the skin network, the docks will not reach 15. Then move on to more important weights, again raising ten repetitions.

Why do you care

Vikoristovuyuchi two weights replace one, you do not break the rules of the day. It doesn't matter whether you win with one weight or two, the vanity grows the same. Golovne, perekonatisya, that you have the right to beat both hands, otherwise you risk earning a serious injury to the shoulder joint.

1. Mahi with two kettlebells

Swing the weights between them, the docks do not lean in the neutral position (do not activate the side mud). Apply the trimati on the wrist as close as possible to the stegon. At the top point, strain the dirt on the seat to reduce the pressure across.

Porada: “Stand your legs a little wider, lower with a vikonnі tsієї right, ale with one weight. So you will have enough space for both gears, and you will also be able to more effectively navantage the quilting, the side mud and the mud on the back of the quilting.”

2. Kettlebell Press

Stand up straight in the "weight on your chest" position, then lean deeper into the squat. By the devil, press the kettlebell from behind your head, marveling at the straight ahead of the projectile.

Porada: Vidmіnna perevіrka for stegon and pectoral ridge, as well as for the stability of the shoulder joint.

3. Rivok with two kettlebells

Rozgodyte weights mizh nig, vіdvodyachi with this steg forward. If the stink lingers below the height of the chest, turn your elbows back and raise your hands under and near the weight, victoriously taking away the impulse so that the weights are evenly above your head.

Porada: “Make yourself unique in the camp, if your hands are under kettlebells and do not beat the bench press with an arm. To the right, you can veer in one smooth motion. Two weights significantly increase the folding and efficiency in the right, you need to pick up the same movement with shoulder swags.”

5. Overhead press

Stand in the "weight on chest" position, trimming the weights on the shoulders, pressing your elbows to your side for additional support. Hang the weights uphill right above your head, the vicarious most effective path, which allows you to change the focus on the shoulder swamp.

Porada: "Change, for the hour of the post-office, the insults of the faces are right under the vaga, and the hour of the completion of the repetition of the vaga is right above the shoulders."

As practice has shown, the weight and at the same time greets with high popularity. Vaughn vikoristovuetsya like a tight-fitting projectile for pumping m'yaziv. Approximately a quarter of sports complexes vicorist weights at workouts. This show is not so small, especially as a result of respect for the greatness of the number of different simulators.

One thing is for sure, that the complex is right for the kettlebell, it is the speed and effectiveness of the growth of the mass of m'yaziv. In addition, the athlete develops virility. So busy with a kettlebell zamіtsnyuyut zap'yastya that gloomy hands. In order to start training, select a weight, which is optimal for you. Shchob do not take away injuries, do not varto. It’s better to step by step increase the mass of the projectile, starting from the least. In addition, in front of them, as a rozpochati vikonannya is right, the next good will grow up.

Right with a kettlebell of 16 kg. To build up the mass of m'yaziv, it is necessary to step by step increase the weight of the projectile. Ale does not mean that through a sprat to take from a sixteen-kilogram weight the next time to jump onto a 24-kilogram shell. Do not varto so sharply increase the vanity, the shards can cause injury. In order to reduce the fluency of their appearance, it is necessary to learn the correct technique.

It is even more important for the hour of vikonanny to right with a weight of 16 kg correctly dihati. Dihannya zdatne not only save strength, but also increase vibrancy. If a projectile is fired, it is necessary to see if it is harder. When lowered, you need to, navpaki, work inhaling. Such a scheme is suitable for lifting weights.

Right with a weight of 16 kg follow the song schedule. It is necessary to spend time busy for the day. Moreover, vikonannya training is required to start for a couple of years before the reception of the hedgehog. In addition, if you want to train in the evenings, then start training the complex right about two years before bedtime.

Mustache right with a weight of 16 kg after splitting into subgroups. Vikonannya dermal subgroups may be observed at the singing day.

For example, at Mondays you train biceps, triceps, trapezium-like, neck and m'yazi m'yazi. In the middle, train the back, as well as the legs and delta. At Friday, pump the deltas, trapezium and chest, as well as pump the biceps, back and press. Just a short look at how the next to come to the right, vicorist weights of 16 kg. It is necessary to carry out the lesson in a kilka approach, in the skin s, there will be ten to twelve repetitions per skin arm.

If you get to the point with the effort and regularly borrow, then the result will not embarrass yourself for a long time. Until then, since you have weights, you can work out in your home minds. Ale, with whom it is necessary to protect, that without the advancement of the vaga, it will be more difficult to gain mass of m'yaziv. Ale, with the right approach, you can achieve good results. Success to you in your employment!

Kettlebell lifting is a wonderful way to train the whole body in a short period of time.

Right with kettlebells are available at home minds for all categories: from a proficient athlete to a beginner.

What advantages can you take away, vicorist weights in your workouts?

Features to take with kettlebells

It is necessary for the kettlebells to ring - their unique shape has ripped the bellies to sway with their famous dumbbells.

If you start with weights, it is recommended that you consult with a trainer to reduce the likelihood of injury.

You can also start to improve the technique of the movement without weights, first of all, add the weight of the hour to the right.

What pluses do you take away, practicing from weights?

Get some cardio and exercise. The movement of the type to promote strength and vibrancy is the most effective mode of navigating the whole body.
Due to the intense nature, the trivality of the training is short, which is suitable for busy people. Kettlebell gymnastics can do everything, and they will be safe in interval trainings with high intensity.
The weights are small for size and portable, so training can be done like at the room, so in the park there was a booth without the need to open a gym.
When victorious right with weights, the shoulder swag does not twist, as if from a robot with a barbell. Navpaki, such an emphasis on the tendon and ligaments, the scum is thicker and less susceptible to injury.

Weight training to take the form of the m'azovoy mass, as if burning fat, store it for a long day, instantly moving yours.

Rozpodil masi in weights behind the great number of m'yaziv-stabilizers and pouring on the whole m'yazi for the help of a wide range of ruhiv. Navit izolyuyuchi right with dumbbells and a barbell to prevent such an effect.

Kettlebell lifting is a victorious fold of the whole body, which is impossible to repeat on simulators. Do not stray weights with great power training. Kettlebell weights are right to focus on the right little ruhіv, but they are not robotic m'yazіv.

Right with kettlebells

Kettlebell lifting is carried out in two disciplines: long-term postage and double combat, as it is composed of a short postoport of two weights and a row of one weight.

Peremozhets is selected for the number of repetitions for the introduction of an hour. Right to wrestle with a weight of 16 kg, 24 kg and 32 kg.

The power of juggling among men is right with a weight of 16 kg, women and juniors are required with smaller weights of 8 to 12 kg. Kettlebell fitness includes a greater number of different rights. Standard vaga gir for their vicons:

women: 4-12 kg;
people: 12-20 kg.

The vaga is guilty of picking up in such a way that the vikonati is entitled to 10-12 times for the pidkhid.

bench press

At the position of standing feet shoulder-width apart, with one hand take the weight on the level of the upper part of the chest.
Whip the weight uphill over your head, turning your elbow so that the flank of the bula is straight ahead. Fix your hand in this position.
Lower the weight properly to the position of the rack, including in the robot the widest m'yaz of the back.

After a series of repetitions, press the other hand. Qiu can rightfully work two kettlebells at the same time, or in a bad way. Under the hour of the handwriting movement, take the weight to your friend unruly under the hour of the bench press.

Presidency

Take the kettlebell with both hands on equal shoulders, or beat two kettlebells.
Marvel at the whole hour straight and squat as if it were lower. The wheel is directed forward. You are guilty of the system between them, stretching the torso and head vertically.
Make a pause at the bottom and rise at the stance with your heels.

deadlift

Get it right by placing the weight in front of you.
Legs are slightly wider over the shoulders. Follow him so that your fingers are on the same line.
Sit down and take the weight with your hands. Stretch out with heels and straighten out of the kettlebell at once.
Trim your back straight and start to get better again, moving the weight to the floor.

Rivok

The legs of the troch are wider behind the shoulders. Take a weight with two hands and roll it between your feet. Sіdnіtі vіdvedіt back, zіgnіt kolіna. Move over, your back is straight and look forward.
Raise the rope and increase the energy swing of the kettlebell, vishtovhuyuchi uphill to the height of the shoulder. Hands are relaxed and straightened.
Then let the kettlebell turn to the position between the legs and repeat the swing.

You can rightfully work with one hand, or draw your hands, moving between them.

post office

Put your weight on. Zignіt trohi kolіn, nahіlіtsya and take the weight.
Build a swing to create an impulse. Move the weight on the chest and straighten the body vertically.
Let's build a pidsid and vishtovhnit a weight uphill above our heads. At the top position, the hand can be blocked.
Lower the weight for a sub-log and increase the same repetition.

Posts can be hit with two weights at the same time. Tse naivazhcha is right in kettlebell lifting. When posting a long cycle, the kettlebell is constantly rebuked at the hanger.

Zadiyani m'yazi

Weights are right to reach the basic ones, they help develop strength, coordination and vibrancy. All the rukhs have backs, seats, backs and shoulders.

Stegna, most importantly the quadriceps and subcolin tendons, provide most of the impulse for the phase of the weight to the weight and for the hour of the swing.
M'yazi press, seat, pelvis and lower part of the back, the corset is stretched, which helps your body to develop balance, strength and serenity. Robot tsikh m'yazіv pіd h right stabilіzuє ridge.
The widest softness of the back and deltoids help lift the weights to the level of the breasts. Qi groups of m'yaziv also work like stabilizers under the hour of the mountain.

A non-commercial group of posterity Americans for the sake of physical rights misconstrued the effectiveness of weight-bearing rights. The average participant burned 13.6 calories per fiber aerobically and 6.6 calories per fiber anaerobically. With a tan of leather, the athlete stained over 20 calories per quill.

The successors of the pastor’s vineyard, that such a high speed of spitting calories is explained by the great number of m’yaziv, which victorious, and at a pace, with which the rushes are beaten.

During the first hour of training, the participants recorded a heart rate of 86–99% of the maximum.

Come in later

A dekilka of recommendations for safety, as it is necessary to remember before the cob of training with kettlebells:

Fix all the troubles in the stegon.
Do not lower and do not bend at the waist.
Keep your hands straight and do not strain your hands.
Trim your shoulders at the swamps, do not bend your wrists.

If you don’t plan to get involved in kettlebell lifting, there are no occasions for extreme swings of kettlebells and such a great power.

In the shortest swing you will not be able to bring the training to the end, in the highest swing you will take away the injury. In order to win over the right, put on the weights of such a weight so that you can make a great number of repetitions.

The balance of the need to train and the amount of training with kettlebells. Don't forget that all the bodies and the power of the warehouse have the right to have the backs, so your minds need an hour for renewal. Pochatkivtsy enough 2-3 workouts per day.

The most versatile projectile for the right - weights, to that їx rozmіr і small varіst allow zamatisya і in the gym, і in the home minds. The complex should be occupied with "springs" of appointments for the study of practically all groups of minds, which is why it is like a simulator for a lot of athletes.

Shards of vikoristovuyuchiy zalizny simulator, you can easily get hurt, for example, letting yoga on your leg, peacefully, as if it’s right to train with your help, so that such unacceptable moments are not traplelos. There is a lot of people in home minds, as an alternative to outdoor equipment, vicorist dumbbells, or plastic balls filled with water. And in this article, it’s all about training for additional weights.

Rules to take from kettlebells in home minds

First, start a training complex with kettlebells, so that injuries are avoided, be aware of the main rules to borrow from the minds of the home:

prepare the m'yazi of the body for an additional five-width warm-up;
resolutely take into account the technique of skin wiping in front of the wiping.

Fahіvtsі recommend vikonuvati vіd 5 to 10 repetitions of skin training, 2-5 approaches per day, fallow in your physical training. Why should the unseen "sportsman"? There is a lot more to be said about the offensive article.

Why start?

As a matter of fact, almost a training complex is right with a kettlebell, it is necessary for proper physical training at a seemingly small warm-up for the exercises:

fouled the coat at the different sides;
sitting;
swings with lower and upper tips.

The greater the result you want to see, the greater the result you can get a simulator. A report about the individual selection of a shell for skin, we will talk in the point below. And the most optimal option for the first time is the weight of the 16 kg gym equipment.

more popular:

✅ Right with a hoop for slimming the abdomen and sides
✅ Right for the press with a roller at home minds
✅ Effectively right at home with dumbbells
✅ Vibration platform for weight loss

In order to correctly complete the training complex, for the first time, fitness trainers recommend mastering the technique of riveting and mailing - two foldable, richly stocked physical ones.

post office in the minds of the home, they are victorious in this order:

lifting the simulator on the chest;
sharp vishtovhuvannya її on the mountain.

When vikonannі vyshchevkazanї right leg buti roztashovanі on the width of the shoulders and bent at the knees. On the cob position, the simulator is guilty of buti between legs. When lifting the simulator, it is necessary to work a light squat, in such a rank, with your feet on the ground.

Dali rozpovimo, how to work correctly rivok in domestic minds. Outside the camp is the same, like at the “post office”. Vikonannya busy climbing at the uninterrupted lift of the simulator at the straight arm, then sharply “transferring” the gym simulator from one point to another.

How to choose the right weight?

A pardon for wealthy novice pogaє at the wrong choice of inventory. Let's take a look at some rank necessary to choose a simulator, so that all training on it can be easily and not blamed for the elimination of injuries.

Let's take a look at the inventory of 8, 16, 24 and 32 kg. Which one of them suits you? For example, women pidide projectile for 8 kg people Well, you can rozpochati vykonanny right іz 16 kg projectile.

Vibir vaga passed out fit the simulator according to your physiological features i, sevna river, id kіlkostі zayvih kіlogramіv. For example, man, if you weighed over a hundred kilograms, you can launch an important projectile without prior physical training.

Don’t forget that the use of outdoor simulators will bring the effect only at the cob stage of training. To lose weight, or pump the m'yazi to the greater world, then choose a simulator of a greater category.

Right with a weight of 24 kg, domestic minds will be less likely to get stuck for the special preparation of the meat to such an adventure. Therefore, first proceed to the complex to occupy, change your mind, you are ready to go.

Korist is right

It dawned on me that people win “free simulators” for a reason. Korist right with a kettlebell of a better field in the offensive:

collection of m'yazovoi masi;
effective weight loss;
development of vitrivality of the organism and gnuchkost of the ridge;
prevention of the cardiovascular and dichal system.

Obviously, the above listings are not all positive characteristics, like the ones given by the instrument. In other words, you can pump over a single group of m'yaziv and give your body stringy embossed forms.

One of the most important factors to take care of yourself for the help of the outdoor inventory is the availability and low price. In addition, busying yourself with the help of a gym simulator will not take away a lot of time from you, because for training it is not necessary to open gyms. You have a miraculous ability to rock the m'yazi, marveling at the TV set, or enjoying the beloved music in your home minds.

What is it possible to gain weight for additional weights from home minds?

As it has already been appointed, the versatility of training for additional weights will allow people not only to lose weight, but also to gain weight quickly, pumping all the m'yazi with it.

In order to gain weight in the minds of the home in the shortest terms, it is necessary to succumb to the right eating habits, as you can be high-calorie with your heart, but if you balance it.

In addition, the person did not just stroke, but she herself gained weight, a necessary significant world to increase the adventure.

The cream of the right eating and the improvement of the vanity, not a trace of forgetting about the complete recovery. After skin training, you should relax and sleep. In this manner, strength is restored and the mass of energy is given to all advancing adventures.

Let's take a look at the biggest sprat simple right with weights in home minds, what to use with a swedish set of masi:

lifting two shells with a chest press;
sitting down with kettlebells;
craving for the sick.

Let's guess that the weight of the simulator for training is right, depending on your individual physiological features. In case of varying weights of lesser rozmіrіv, otrimannya bazhany the result is small, and in case of risk of giving equipment “not under force”, there is a great amount of otrimannya of injuries.

Training complex for pochatkіvtsіv іz kettlebells

Would you like to know the strength and vibrancy, by the same token of m'yazi? Zrobiti tse you can zavdyaki highly effective power occupations from kettlebells. You don't know, yak? Specially for you, we selected the basic rights for the first time.

Anyone who wants to know the relief of m'yazi and pull the body to the right for help, it is recommended that you familiarize yourself with the offensive information.

Basic rights for pochatkivtsiv

The training complex is right with weights for beginners, it is composed of three main tasks, which are easy to build in home minds:

Revok. Nahilit body with a straight back. Then, perebovayuchy in this position, it is necessary to take a weight in the bottom and gently lower it on the chest. Then let's move the projectile with our other hand and lower it on the plate;
The craving is bad. Take a small weight in the palm of your hand, bending in the lichen loam, lift your hand with the instrument to yourself;
"Mlyn". It is right for you to heal the body, trying to reach the bottom of the foot as much as possible. Well, I’ll reach a friend, we’ll squeeze the hill with a shell.

At the cob stage, at home, for the skin one, take a little more than 15 strands, so as not to waste all the energy.

The back is even. At the upper ends, two small weights are tightly squeezed. In this order, we lower the dolons down, then we smoothly lift them up the hill;
Take a seated position. Stitch the bottom tips to the width of your shoulders. It’s smart to squeeze a weight at the bottom and place it on your knee. In such a rite, with the hand of the fiendish ruhi, down and uphill;
Stand up straight and raise your hand with the instrument above your head, then lower it gently.

For the best effect of this fahivtsi complex, it is recommended to repeat the skin lesion right 10-15 times a day.

Cardio training

Cardio training for burning fat in the home minds is indicated for those who want to lose weight effectively, while suffering from heart disease. Behind the words of American scientists, it is right with the “flying simulator” to be the most effective, the least stressful on the heart, like a big one. Less than 10 quills mahіv gіr є a miraculous alternative to the twenty-quill big.

If you want to increase your heart rate more quickly, then it is more recommended to work on the rights of the kettlebell. Let's get to know each other to take a complex for zmіtsnennya heart m'yaza, yaks can be vikonuvat in household minds:

swing the kettlebell with one hand;
stockpiling is standing;
got sick killed;
vipadi;
Rivki;
sitting.

Program for people

The complex is right with weights for people carrying 32 kg equipment for help. Let's take a look at the most effective of them:

Post shell at the seat. The legs need to be bent a little, and the kettlebell should be loosened only on the level of the ear. In such a rank, it is necessary to sit down and lift up, lift inventory uphill;
Zakidannya with attendance. Perebuvayuchi in napіvsіdі, zahoplyuєmo іnventar i roztashovuєmo yogo on the vase between the legs. Then we threw a projectile up to the shoulder, sitting on one leg at once;
Rivok from bench press and prisistom. Tsya is right to convey the victorious as one, and two gir. It is necessary to raise them above the head, resting at the drink. Trimming your hands on the vase, get down on your knees properly. Let's rise up to the full straightening.

Also, especially for people, іsnuє right complex with “two-handed” kettlebells. For those who don't know it, the weight is only as big as two "handles". It is advisable to learn from the right to change the mind, for the help of the ordered inventory:

Presidency. Resentment with dolons grabs for the projectile and vikonuemo glibok_ smooth squat;
Bench press. We take a lying position and, shoveling both upper tips on the projectile, lift it up the hill;
Birch. For the victory of the offensive, it is necessary to lie on your back and lift a double-handed weight over your head. Let's raise our legs high, standing in the birch.

Put the kettlebell on the press

Right with the kettlebell on the press at home minds will be as strong as newcomers, as well as advanced athletes. The biggest extensions are also busy:

thrust of the projectile from the lateral nahila;
diagonally extending the inventory from the top;
twisting the hull with the projectile uphill;
bichnі twisting on the press;
raising straight legs from the position “lying on your back” to straightening your arms with a projectile;
a plank, in a yakіy dolon, buti roztashovanі on shells.

If possible, add 30 quills per day to the complex of vital importance, not forgetting about a light warm-up of the body and mind.

The right program for breastfeeding

The right program for breastfeeding includes the offensive complex:

press equipment on the mountain with one hand from the lying position;
introduction of hands with a projectile in front of chest m'yazyv;
lift the weight on the ribs of the breasts, with the onset of the press on the mountain.

On the back, to employment from the vyshchevkazanny complex, add no more than 5 quills. In case of this, do not forget to take care of the dihanny, so that it was equal and did not beat when vikonann is right.

The first effective results will appear after 3-4 months of regular training.
For consumption, you can increase your income. Golovne, change your mind, what can you blame.

Right with one kettlebell

Efficiency right with one kettlebell in domestic minds, nothing can be done for occupations from two inventory. This is one of the best examples, if it is important not the quantity, but the quality. In addition, for the help of all the weights, it is possible to pump all groups of m'yaziv.

The training complex on the back is victorious with one hand, then with another. Approximate program for wiping in home minds looking like an approaching rank:

5 rivkiv;
5 chest presses;
5 sittings.

Understandably, you can choose the number of repetitions yourself, but for the greatest effect, it is recommended to use the most designated number of times.

With regular training, and to the bezdoganny dotrimanny all the rules, the sub-bag result will overturn all the points.

Right back complex

The uniqueness of the offensive training complex is that put the kettlebell on your back to hide the sight of all the m'yazyv of the body. Let's take a look at the most effective of them:

support for help with one hand, ruffled on shells, the other - on the bottom;
bench press to the chest with an even back;
squatting with squeezed "springs" in both valleys;
pіdёm projectile z pіdlogi up іvnya breasts;
wrapping of the exercise machine obom with hands in different sides.

For the best results, this complex should be given 25 quills per day.

Set the kettlebell to the triceps

In order to pump such m'yaz, yak triceps, in domestic minds, follow the steps right:

chest press in lying position and standing;
spreading the arms of the frail;
press with one hand;
vіdzhimannya, spiraling with the upper tips on the kettlebell;
bench press for the help of two weights.

To restore respect, that in order to reach the bazhany effect, it is necessary to viconatize the entire complex of rights. Shards of vikonannya are only one occupation from a wisely guessed retelling, scoring results will not be given.

For girls on all groups of languages

Rarely, if you shoot a girl, you will take care of your figure for help with important equipment. But if you are one of them, then the following information is recognized especially for you.

Right with weights for all groups of children for girls more direct for weight loss, lower for gaining mass or pumping m'yaziv:

sitting with exercise equipment, bending hands at the elbows;
rozvedennya verkhnіh kіntsіvok z іnventarіm vіznі boka;
vipadi with a foot, protilezhnіy rutsі zі projectile;
overhead press;
bichna traction in the lying position;
straight and twisted on the press.

The complex can be used for higher purposes both at the gym and at home. For the greatest effectiveness, add 10-15 quills per day to the skin.

Video lesson

If you were known to be right with weights in your home minds, but if you doubt the correctness of your actions, learn from the video lesson, let's give it below.

Video "The most effective right with a kettlebell on all groups of m'yaziv":