kettlebell workouts

Go To The Workout

Kettlebells—cannonball-like weights with thick handles—were the weapon of choice for Russian lifters more than a century ago. They're just now getting their due in America. The weights offer all the benefits of dumbbell training, plus a few more. The super-thick handles challenge your grip, and the position of the weight in relation to the handle works your core extra hard.

Best of all, kettlebells are versatile. They're ideal for explosive exercises that work major muscles, burn body fat, and build power, but they also add a new dimension to classic moves like chest presses and flys. And you don't need a wall-length rack of them to get a great workout. One pair will suffice for this routine. Use them regularly and you'll see the body you've always wanted.

Why It Works

The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a formula for significant fat loss.

One-Arm Kettlebell Snatch

One-Arm Kettlebell Swing

Double Kettlebell Squat

Double Kettlebell Bent Over Row

Kettlebell Turkish Get-Up

One-Arm Kettlebell

Double Kettlebell Military Press

Kettlebell Goblet Squat

Kettlebell Windmill

Daily Fitness

</div> <div jsname="WJz9Hc" style="display:none">转至锻炼

壶铃，炮弹般的权重厚厚的​​手柄，是俄罗斯举重一个多世纪前的首选武器。他们只是现在得到他们在美国到期。权重的哑铃提供培训的所有优点，再加上几个。超级厚手柄挑战你的抓地力，重量相对于手柄的工作位置，你的核心加倍努力。

最重要的是，壶铃是多才多艺。他们是非常适合的工作主要肌肉爆发力锻炼，燃烧体内脂肪，并建立权力，但他们也是一个新的维度添加到经典招式像胸部按压和家蝇。而且你不需要他们的墙长度机架得到一个很好的锻炼。一对就足够了这个程序。经常使用他们，你会看到你一直想要的身体。

为什么它

一个壶的重量挂几英寸以下的手柄，这使得它更难以控制。从你的握你的核心凡事都有工作比，如果你正在使用一个哑铃更难，所以你得到更加完美的标准，甚至移动哑铃。这额外的肌肉活动意味着你的身体燃烧更多的热量。夫妇，与面向整个身体，你有显著的减肥公式练习。

单臂抓举壶铃

单臂摆动壶铃

双壶铃蹲

双壶铃俯身行

壶土耳其获得-最多

单臂壶铃

双壶铃军事新闻

壶高脚杯深蹲

壶风车

每日健身</div> <div class="show-more-end">