Functional training refers to the use of small tools for training, commonly including kettlebells, cannon barrels, bullhorn bags, BOSU balls, medicine balls, TRX, battle ropes, and so on. And Green Thin recommends a small tool for everyone to exercise at home – kettlebell! It has both aerobic and anaerobic training functions, and most importantly, it can also perform functional training.
Let’s briefly talk about it below.
The kettlebell is similar to the stone lock in China:
No matter what movements are done with kettlebells, it is basically necessary to mobilize the muscles of the whole body, so functional training and shaping are undoubtedly necessary. In terms of aerobic training, if you perform frequent and fast movements, it can be considered as aerobic training. As for anaerobic muscle strength and endurance training, it is also not a problem. Choosing different kettlebell movements can practice different target muscles, and muscle endurance is good. If you increase strength, you can increase the weight of the kettlebell you use, which is not inferior to your traditional walking iron. Of course, for women, I believe there is not much demand for muscle strength training.
The most common movements are the hard pull and swing of the kettlebell, which are relatively simple.
Kettlebell hard pull:
Just like searching for a bunch of traditional leg bending barbells on the internet, bending the legs while keeping the upper body straight and the core of the waist and abdomen tight. Use both hands to pull the horizontally placed kettlebell straight up between your feet until your body is completely upright.
Kettlebell sway:
The kettlebell is still placed horizontally, but should not be placed between the feet, but at the distance between the soles of the feet directly in front of the middle of the body. Still tightening the core, bend your legs and use both hands to pull up the kettlebell. Use the strength of your hips to make the movement (hip extension). While getting up, swing the kettlebell out of your crotch, taking care not to use your arms to exert force. At the highest point (where your arms are aligned with the kettlebell and parallel to the ground), feel the kettlebell fall freely, then bend over (hip flexion), the kettlebell falls again under your crotch, and then use hip extension force to swing the kettlebell up.
OK, these two movements will be enough for you to practice for a long time, and your weight, body shape, and posture will all improve!
Post time: Jul-25-2023