Girls should practice kettlebells! This 1 trick to train your waistline

"Every summer I want to go to the beach~Go to the beach!" Do you find that beautiful shorts, short skirts, and bikinis are ready, but your belly is still loose? Follow the beautiful coach Linda to use kettlebells to develop your abs, and become the queen of showing off your abs!

Small kettlebell, do it for 1 minute and burn 20 calories

The kettlebell exercise is very popular all over the world. It is practiced by European and American celebrities. It is more effective than any aerobic or resistance training. Even doing it for 1 minute can burn 20 calories! Whether you are a sedentary office worker, a busy person with no time for exercise, or a person who can't lose weight, kettlebell training is very suitable for you. The advantage of kettlebells is that they have both aerobic and anaerobic exercise effects. Core training on the mat is anaerobic training, which is very effective for body sculpting, especially the belly, but it lacks aerobic training of the heart and lungs. Therefore, as long as you finish doing kettlebells, you will be panting and sweating. It is an indispensable helper for training muscle strength.

Beginners should choose kettlebells, 8 kg for women and 12 kg for men

There are many kinds of kettlebells. Many people find an 8kg cast iron kettlebell very heavy, and feel that this stone will strain their lower back, shoulders, and arms, so they are very discouraged. It is recommended that if you are a kettlebell beginner, men should use 12 kg kettlebells and women should use 8 kg kettlebells. The weight interval of the kettlebell is 4 kg. You can add more weight when you confirm that the movement is correct and it feels too light.

Teacher Linda said that many girls are averse to muscle hypertrophy, but if you want to have evenly distributed muscle mass and look strong and thin, you should learn kettlebells! Because kettlebell exercises mostly train multiple muscle groups. One swing moves the hips, legs, back, core, shoulders, and arms. It is difficult to achieve muscle hypertrophy unless you train with a very heavy kettlebell.

Linda's 6 exclusive tips to get a vest line is super easy

Therefore, Teacher Linda specially shares 6 kettlebell movements, each of which can help you easily develop a six-pack!

[Action 1: Crunch with a kettlebell]

Step 1: Lie on your back with the kettlebell in front of your chest and your knees bent.

Step 2: Use your abdominal strength to slightly curl up your upper body and slowly lift the kettlebell with both hands. Keep your chin about the distance of an apple.

Step 3: When you are almost at the top, lift the kettlebell to the highest point, then slowly lie down, let your shoulders touch the ground, and exhale.

【Action 2: Side stick pose】

Step 1: Lie on your right side with your right elbow directly below your shoulder. Step your left foot over your right foot and bend your legs in front of you, forming a right angle.

Step 2: Support your body with your left hand, raise your hips, and raise your left hand up. Hold for 2 seconds before returning your hips to the ground.

[Action 3: Hip flexion and hip thrust training]

Step 1: Bend your hips: Stand one foot wide from the wall, place your hands on your knees, keep your knees still, and push your hips back toward the wall.

Step 2: Push your hips forward and inward. Do not shake your knees or lock your knee joints.

[Movement 4: Kettlebell Deadlift]

Step 1: Stand with your feet shoulder-width apart, toes facing forward, the kettlebell placed between your feet, shoulder straps pulled inward and downward, first use a squat to lift the kettlebell.

Step 2: Keep your upper body straight and your back relaxed. Inhale, push your hips back, keep your knees still, and use your arms to control the kettlebell between your feet, hiding the kettlebell (you cannot see it from the side).

Step 3: Push the kettlebell up with your hips.

[Movement 5: Kettlebell Squat]

Step 1: Hold the kettlebell at the horn position, raise the kettlebell to your chest, open your feet slightly wider than your shoulders, and point your toes slightly outward.

Step 2: Inhale and slowly squat down, place the tips of your elbows on the front of your thighs above your knees, straighten your back, look forward, and hold for 5 seconds.

Step 3: Push your hips up and stand up straight, with the power flowing from your heels through your core. Lower the kettlebell back to your chest and exhale to complete the movement.

[Movement 6: Kettlebell swing]

Step 1: Place the kettlebell in front of your right thigh to prepare.

Step 2: Push the kettlebell out with your right thigh.

Step 3: Wait until the kettlebell returns to the hip position and bend the hip.

Step 4: Push the kettlebell forward quickly with your hips (do not pull the kettlebell with your hands; let it swing naturally).

【Teacher Linda’s Tips】

If you don’t have a kettlebell at home, do not use a water bottle or dumbbells instead, because dumbbells have no handles and are not heavy enough. In addition, you should not do it on the bed because the bed has no support and it can easily cause injury!