Kettlebell exercises for women. Exercises with a kettlebell at home - the secrets of a slim body Exercises with a kettlebell for girls

Training with kettlebells gives a lot of positive emotions and requires significant energy expenditure. If you wish, you can practice at home. The weight loss kettlebell is a powerful, time-tested tool. Not boring quick workout energizes, works the hips, strengthens the buttocks, and perfectly loads the abs.

The benefits of exercising with kettlebells

Working with a weight has its own specifics. The peculiarity is that in the case of barbells and heavy dumbbells, the center of gravity is in the middle. When working with a kettlebell, the projectile floats because we hold on to the handle, and the center of gravity is concentrated at the bottom of the kettlebell. Such slow rotations of the apparatus are impossible with dumbbell deadlifts.

Weight lifters have to lift the weight, and at the same time balance the inertia through the work of the whole body. This means that we do not work with a separate muscle group - the arms, but include more necessary zones. For women, buttocks, thighs, and abdomen are often problematic. All these zones work actively when exercising with weights.

Kettlebells are used in CrossFit. As part of swing training, squats, swings of kettlebells between the legs, and pushes to the chest are performed. You should not position the kettlebell as a man's apparatus. It is suitable for everyone who wants to become stronger, more resilient and have a sculpted figure.

Quick results and a comprehensive effect on the body are why many people like kettlebells; the benefits of the equipment are obvious. Kettlebell training is short, but always effective. During power load active fat burning occurs. In the best case, you will be able to burn 250 kcal within 20 minutes of working with a weight. And in an hour you can burn up to 700 kcal.

Two kettlebell push - technique

Kettlebell exercises for weight loss

Examples of good kettlebell exercises:

rotating the weight in a circle (grabbing from one hand to the other, spinning the projectile around the body);
lifting weights on the chest - trains the biceps and back muscles;
pulling the weight back is an exercise for the triceps;
pistol squat with kettlebell;
squat with a kettlebell - hold the apparatus with your arm extended upward (do it without bending in the lower back);
deadlift weights (to make it more difficult, several weights are placed on the bar, but this technique is only available to the strongest);
mill with a weight - activates the oblique muscles, perfectly tightens the stomach (the mill is not an easy exercise);
a variation of the Bent Press mill - an exercise aimed at the shoulder area and core muscles;
Turkish squats with a kettlebell;
Kettlebell push from the chest - helps restore shoulders after injuries, such as sprains (to protect the lower back, you need a small squat when taking the projectile);
lifting a weight to the chest with a push - an exercise for the arms, back, legs;
lunges with weights - (forward lunges are not for beginners, it is better for them to master backward lunges);
goblet squat with a kettlebell (kettlebell at the chest) - a heavy exercise for pumping up the arms;
kettlebell snatch from the floor - lifting a weight from the floor puts a lot of stress on your back and legs (kettlebell snatch is an indispensable exercise for losing weight and increasing endurance).

examples of exercises with a small kettlebell

Complex with weights for weight loss

Highly effective and easy to perform, universal set of exercises:

rotating the weight around the body, changing hands - to warm up, do it to the right and left for 30 seconds;
swing (swing movement between the legs, holding a weight in two hands) - increases endurance, trains the back of the thigh and other areas of the legs, 15 repetitions in total;
lifting the weight to the belt (pulling the projectile to the belt in a small lunge position) - work with an emphasis on the back - 10 repetitions in total;
military press kettlebells from a standing position (lifting the projectile up with one hand) - working the deltoids and triceps - you need 5-10 repetitions per arm;
quickly transferring a weight from one hand to another bent arms(press works) - completed within 1 minute.

The second version of the universal kettlebell complex:

lifting the kettlebell with an emphasis on the biceps - makes the arms strong, the kettlebell is held in two hands and pulled to the chest (3 sets of 18 repetitions);
exercise with a kettlebell lumberjack or lumberjack - done at a slow pace, works the stomach by strengthening the abdominal muscles (need 1-3 sets of 18 repetitions);
lunges with a kettlebell are a good way to make standard forward lunges more difficult (it's advisable to do 1-3 sets of 10 reps);
crunches with a weight - strengthens regular crunches, due to the weight the load on the abs increases, the exercise is also called Russian twists (1-3 sets of 18 repetitions).

There are different variations of swings, all of them are effective for losing weight and building a beautiful figure. The exercise is performed with one, two hands or with an interception. At the end of the workout, stretching is needed; it has a positive effect on the muscles. Light stretching is a harmonious completion of a workout with weights.

Losing weight with woman's kettlebell

Some ladies mistakenly consider the kettlebell to be a man's equipment and ignore such a valuable and powerful tool for losing weight and sculpting the body. If you seriously train with weights, do regular exercises and eat right, then there will be obvious positive changes in the shoulder girdle, the core muscles will tighten and strengthen, and sporty look legs will appear beautiful muscles buttocks

For girls, circular transfer of a kettlebell around the body, bent-over kettlebell row, deadlift exercise, figure eight exercise, Turkish lifts of a kettlebell from a lying position, mill, squats and swings are great. In the illustration below there are several more good options women's exercises.

photo of exercises with kettlebells for women's weight loss

Weight loss weights for men

Kettlebells perfectly pump up the muscles of the male body, making the figure slimmer, more prominent and masculine. In addition to the exercises shown in the photo, popular are kettlebell rows to the stomach, figure eight, crunches, bench press from a lying position, bench press from a standing position, push-ups with 2 kettlebells, rows of kettlebells while lying down, jerks.

exercise technique with kettlebells for weight loss for men

Home workouts for weight loss with kettlebells

Alternatively, you can use daily kettlebell workouts to quickly lose weight at home, strengthen and increase muscle size. Good exercise for an impeccable figure - this is kettlebell swings. You can start with as many swings as you like, but the main task- come to the point of performing 300 swings a day.

This type loads can be combined with any area of fitness. The exercise is performed with one or two hands. Thanks to swings, you can speed up your metabolism and start fat burning. It is believed that the weight loss effect of intensive weight training is better than that of cardio training.

Many athletes prefer to perform swings for training. gluteal muscles and lower back, strengthening the tendons under the knee. The exercise is also called Russian kettlebell swings. If the swing exercise technique is properly honed, then performance in life and in training significantly increases, flexibility develops, and strength increases.

All 300 repetitions should not be done in 1 approach. It is reasonable to divide the entire amount into several sets of 10-50 repetitions. Mahi is equally good for men and women.

how to do kettlebell swings for weight loss (300 swings per day - divided into several sets)

How to exercise with a kettlebell correctly?

Clothes for kettlebell training can be anything. Some people like to work without shoes. If this is not possible, then you need comfortable shoes - sneakers or good sneakers with flat soles.

You don't need to wear soft, springy running shoes to keep your stance stable. It is undesirable to lift in the heel area so that the center of gravity does not transfer to the front, the correct technique is observed and the muscles work correctly.

For beginners, light weights of 5-6 kg are suitable. When the body adapts to them, we move to 8 kg. If you have experience in strength training You can work with a 12 kg weight. There are even heavier options. Before training, a good warm-up for the body is encouraged. Skipping will help with this, that is, doing a set with a skipping rope.

Running, either regular or in place, is also good. Stretching exercises for joint mobility are also relevant. On good workout may take up to 20 minutes. Afterwards it is good to do some stretching.

In the absence of other training, it is reasonable to train with kettlebells 3 to 5 times a week. If there are other areas of fitness in life, then you should limit yourself to 2-3 workouts per week. Perhaps you shouldn’t limit yourself to just swings and master other kettlebell tricks. But still, swings are truly a harmonious and effective exercise.

To support beautiful figure without excess fat, an integrated approach is needed - a combination proper nutrition and proper distribution physical activity. Typically, within a few months, weight loss results with kettlebells will improve significantly, especially if you focus on correct technique from the very beginning.

Dear subscribers, we have a translation of a foreign article again! Yes, not a simple article, but to some extent “exotic”. Judge for yourself - exercises with weights for girls. It even sounds strange and unusual. Nevertheless, such complexes exist and help to properly work out various muscle groups. Material for strong girls who are not afraid of difficulties. Go!

Tommy Caldwell: trainer, founder of Hybrid Training
Model for the shoot: Bunny Azzopardi
Photo: Paul Buceta

Do you want a workout that can squeeze the juice out of you in less than an hour? Then this material is for you. The six exercises in this article are recommended by a true functional training expert. These exercises are all you need to maximize the use of all the muscles in your body and train.

If you think that to perform them you just need to take a kettlebell and start swinging it, then you are not entirely right. Some of these exercises are for intermediate and advanced levels. physical training. Therefore, if you have not trained with weights before, we recommend starting with more simple exercises or ask a professional instructor to show you the ropes before you start training. Well, if you have already seen weights and managed to appreciate their convenience and functionality, this article will become a real guide for you.

Exercise 1: Swing

Reps: 16-20
Approaches: 3-4

Starting position: stand straight, shoulder-width apart. Hold the kettlebell in front with your arms extended downwards.

Execution: Bend your knees slightly and drive your hips back, swinging the kettlebell between your legs. Move your hips in the opposite direction and, straightening your knees, bring your arms straight with the weight to eye level. Keep your back straight throughout the movement and your shoulders back.

The swing is the first kettlebell exercise.

Raise the weight to eye level.

Exercise 2: Squats

Reps: 10-12
Approaches: 3-4

Starting position: Place your feet slightly wider than shoulder width. Grab two moderately heavy weights so that your hands are in an outward position (as shown). Keep your elbows close to your body and hold the weights at shoulder level.

Execution: Maintaining the position of your hands with weights, move your hips back and do a squat. You need to squat as low as you can, maintaining a straight line with a slight bend at the bottom. Point your elbows straight down. Press your heels into the floor, and try to keep your knees level with your toes.

Weighted squats are great for training your glutes.

Keep your back straight.

Exercise 3: Push

Reps: 10-12 on each side
Approaches: 3

Starting position: Hold the kettlebell with one hand. Start the movement as if you were doing a swing from exercise 1: push your hips back and move the weight down between your legs.

Execution: swing the weight forward and up. Pull it closer to your body at shoulder level, and then push it up above your head, straightening your elbow. The handle of the weight should turn in your palm.

Tip: For this exercise, you should choose a light weight until you master the technique.

Use a light weight kettlebell until you perfect your technique.

Exercise 4: Press Up

Reps: 10
Approaches: 3

Starting position: stand up, holding two weights so that your hands are turned outward (same as for the squat in exercise 2).

Execution: Do a squat as usual. As you come out of the squat, press both kettlebells up overhead.

This exercise starts out like a regular squat.

As you come out of the squat, press both kettlebells up.

Exercise 5: Mill

Reps: 10 per side
Approaches: 3

Starting position: Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. Turn your left foot at an angle of 45 degrees. Swing the weight down between your legs, and on the reverse movement, pull it toward your shoulder. Keep your back straight. Straighten your elbow and lift the kettlebell up above your head.

Execution: without bending your arm with the weight and your back, rotate into hip joints so as to lower the straight body to the left leg until it is parallel to the floor. With your free hand, reach towards your foot and look at the weight. Stay in this position for a few seconds, then use your core muscles to return your body to initial position.

Repeat on the other side.

The mill is a fairly difficult exercise.

Arms are perpendicular to the floor, back straight.

Exercise 6: Turkish Get Up

Reps: 5 per side
Approaches: 3

Starting position: Lie on your back, holding a kettlebell on your outstretched right arm, perpendicular to the floor. The brush is in an inverted position. Bend your right leg so that your foot is level with your left knee.

Execution: Push off the floor bent leg and shift your weight to your left hip. Bend your torso and place your left elbow behind you on the floor. Bend left leg and tuck it under you, rising from your elbow to your straight arm. Lift your hips off the floor and then bring your body into vertical position, transferring weight to your legs. You will find yourself in a left knee stance. Shift your weight to your right leg and place your left foot on top of your foot. Straighten your legs. Next, perform all movements in reverse order until you are again in the starting position on your back.

Repeat the exercise on the other side.

"Turkish Rise" - super exercise to complete the workout.

Get up on one knee.

After lifting up, lower yourself in the reverse order.

Do you want to continue your studies? Watch the video below!

Create beautiful body You can do it not only in the fitness room using complex machines. Methods for improving your figure are available at home with absolutely simple equipment. In this case, we will talk about kettlebells - a universal sports equipment for men and women. Exercises with kettlebells will help pump up your muscles, tighten your stomach, develop strength and endurance, and strengthen and tone your body. They are simple to perform, do not require special preparation, and the result is always positive.

The effect of training with a kettlebell

Kettlebells are quite simple, known to everyone, sports equipment. Used primarily by men in strength sports. In fact, it is universal and its capabilities are very extensive. Women can freely use weights when doing fitness at home or in gym. The variety of exercises is suitable for both a physically unprepared beginner and an experienced athlete.

A weight is a projectile with a displaced center of gravity. The main weight is concentrated in the lower part, with the handle located on top. This distinguishes it from barbells and dumbbells, but is not a disadvantage. Thanks to this design feature, almost the entire body is involved in the work, rather than individual ones. muscle groups. Opportunity rotational movements and control of inertial force contributes to this.

The kettlebell is an excellent sports equipment for training strength at home.

Sports activities with weights are highly effective for several reasons:

not only the arms work, as it may seem, but also the buttocks, back, hips, shoulders, and abs;
strength develops, increases muscle mass, fat is burned;
small and large muscles, not working in isolation;
a simple, affordable, compact projectile that can be hidden anywhere and cannot be broken;
training is carried out in any convenient place and at any time;
groups of exercises with weights are easy and understandable, do not require complex techniques and special physical training;
kettlebell lifting is one of the safest sports, the risk of injury is minimal;
the work of the central nervous system, musculoskeletal system, metabolism and metabolism;
suitable for women and men of any age;
time is saved - one lesson lasts from 15 to 40 minutes.

Training with kettlebells effectively develops functional strength and tones the entire body. The result is a toned and strong body without much effort.

This sports equipment is great for training at home

Kettlebell training can be done at home. Even a beginner will not have any particular difficulties. The exercise technique is simple and clear; there are no strict canons or methods. Everyone selects their own optimal program and level of load depending on physical fitness and personal preferences.

Kettlebell exercises for beginners

Start training immediately difficult exercises do not do it. This way you can overload your muscles, undermine your health or get injured, while getting zero results. You need to enter into training with kettlebells gradually, studying various exercises and the body's reaction to them. Optimal starting weight for women it is 6–8 kg, for men – 16 kg.

Basic program for a beginner may include the following set of exercises with a kettlebell:

Jerk. We stand straight, place our feet shoulder-width apart, straighten our back. We bend down and take the weight with one hand, with a smooth but sharp movement we raise it to the level chest, then push it up. We carefully lower the projectile onto the floor. We use our hands alternately.
Bent over row. In a standing position, bend your knees slightly, lean forward, your pelvis is pushed back, your back remains straight. We take the weight in our hand and pull it towards ourselves, bending our elbow. Pull up as you exhale, lower as you inhale. Only the shoulders and elbows move; the rest of the body remains motionless. You can lift two weights at once or hold one weight with both hands.
Mill. We take a weight in one hand and stand straight, squeeze it upward with a jerk, and fixate in this position. Next, we smoothly bend in the opposite direction so as to touch the foot. Slowly return to the starting position. We hold the projectile at arm's length all the time. We change hands after 5 approaches.

At the first stage, until strength indicators increase, the training will take no more than 10 minutes. Subsequently, the time will, of course, increase

Having learned to do these basic exercises, you can move on to strengthening your arm muscles. Several simple exercise options have been developed for this purpose.

Stand in a standard position, lift the kettlebell up at arm's length. Place your other hand on your waist. Raise and lower the apparatus to shoulder level, while keeping your elbow static. Movements occur exclusively along a vertical trajectory.
Hold weights with light weights in two hands, palms turned outward. Raise the weights towards your shoulders and lower them on either side of your body. During the exercise, only the forearms move.
Sit on a chair, straighten your back, spread your legs a little. Place one hand on your side, take a weight with the other and place it on your knee. Make bending movements as in the previous exercise.
Stand next to the back of a chair, bend over slightly and rest your hand on it. Raise the other hand with the weight and lower it along the body, in a vertical straight line.

The listed exercises are recommended for unprepared beginners to accustom the body to stress and master the technique. Suitable for both women and men. To begin with, start with 5 exercises of each type, then increase to 15.

During exercises with weights, fats are burned well, and a surge of hormonal levels occurs in the body

Exercises with weights at home for women

Count weights exclusively masculine looking sport is wrong. They are quite suitable for women who want to keep their body in shape with minimal financial and time costs. For classes you will need 2-3 equipment for 8, 12 and 16 kilograms (if necessary, you can take 24, 32 kg) and 15-20 minutes a day three times a week.

The benefits of training with a kettlebell

In addition to the fact that the arch of the apparatus allows you to perform exercises with one kettlebell at the same time with both hands, thanks to its shape, it also allows you to train your grip, muscles and ligaments in a new way. With a kettlebell, you can change your grip by holding not only the handles, but also the metal core itself. This will strengthen your grip and forearm muscles. Also, the kettlebell can change the center of gravity that is usual when training with other equipment, which will allow you to train more effectively.

What weight to choose

Women For exercises with weights at home, a weight of 16 kg is suitable. True, not all exercises are shoulder girdle will be feasible with such weight. For more small muscles An 8 kg kettlebell is suitable, for large ones - 16 kg.
Perform kettlebell exercises for men recommended with a weight of 16-24 kg (for the shoulder girdle). For the muscles of the legs and back, such a weight may be light; it is better to take a 32 kg weight.

A set of exercises with a kettlebell

1. Squats with a row to the chin

Place your feet slightly wider than your shoulders and point your toes out to the sides.
Hold the bar of the kettlebell with both hands.
As you inhale, squat until parallel to the floor, move your pelvis back.
Touch the kettlebell to the floor in the bottom squat position.
As you exhale, rise up and in the middle of the movement, pull the weight to your chin, elbows up.
As you inhale, repeat the squat and lower the weight with straight arms.

2. Deep squats on a hill

Stand with your feet elevated and hold the kettlebell with both hands.
As you inhale, lower your pelvis as low as your knees.
Touch the weights to the floor and exhale as you straighten your torso.
Do not lean your body forward, look at the ceiling.
Hold the kettlebell with straight arms.

3. Plie squats

Place your feet wide and point your toes out to the sides.
Hold the kettlebell with your arms straight.
As you inhale, lower your pelvis, knees pointing towards your toes.
Lower your pelvis to a horizontal line with your knees, exhaling and rise up.

4. Lunges

For lunges, you need to hold a kettlebell in one straight arm above your head.

Perform the exercise alternately on each side.
Take the weight in your right hand, hold it motionless above your head, maintaining balance. Don't bend your elbow.
As you inhale, take a step forward with your right foot, and as you exhale, take it back.
Once done on the right side, repeat the same on the left side.

5. Deadlift

Feet shoulder width apart.
Hold the kettlebell with straight arms.
As you inhale, bend your torso with your back straight. Keep your knees straight.
At the bottom, touch the weights to the floor and, exhaling, rise up, fully extending your torso.

6. Jumping

Perform with minimal weight.

Place your feet slightly wider than your pelvis, and hold the handle of the weight with both straight hands.
As you inhale, squat, moving your pelvis back, touching the weight to the floor.
With an exhalation, use your legs to push off the floor and jump up, lifting your toes off last, and when landing, your toes touch the floor first.
When your feet fully touch the floor, perform a squat.
Hands are always straight. The back is not rounded. And jump out again.

7. Bent-over row

Feet shoulder width apart.
Bend your knees forward at an angle of 45 degrees.
Hold the kettlebell with both hands.
With an exhalation, pull the projectile towards your belt with your back muscles, bringing your shoulder blades together.
As you inhale, straighten your elbows completely.

8. Kettlebell swings

Perform the exercise with inertia.

Stand tall with your feet slightly wider than your pelvis.
Swing your body, pushing your arms out with your pelvis so that the weight flies in the air to eye level.
Exhale at the top.
Falling back, the weight flies under the pelvis, the body bends over the weight and goes slightly into a squat.
Inhale at the lowest point. And again push the weight out with your pelvis by inertia.

9. Pullover with weights

Performed while lying on a hill.

You can hold the handle of the weight with both hands with a direct grip from below, or parallel to the edges of the handle.
With your elbows bent, hold the kettlebell above your chest.
As you inhale, place the weight behind your head, without changing the angle of your elbows, stretch your pectoral muscles.
As you exhale, return the weight to a vertical position.

10. Lifting weights while lying down

Lie down on a bench with both weights in your hands.
Hold the arms with an underhand grip, rotate internal sides palms facing each other.
The weights lie on the sides of the forearms.
Elbows are slightly bent, looking to the sides.
As you inhale, spread your arms to the sides, lowering them no lower shoulder joints, feel the stretch pectoral muscles.
As you exhale, bring your arms back to a vertical position.
The chest should be rounded.

11. Multi-height push-ups

Start in a prone position with your arms wide, one hand holding the handle of the kettlebell, or lay it on your side with your palm on your core.
Lower your chest as low as possible as you inhale, and exhale as you do push-ups.
Swap your hands.

12. Narrow push-ups

You will need two weights, which must be placed apart from each other across the width of the shoulder joints. The arms should be turned parallel to each other.

Grasp the apparatus and stand in (possibly from your knees).
As you inhale, lower your chest.
Exhale and do push-ups.

You can also do one-kettlebell core push-ups with both hands while maintaining balance.

13. Extension of arms with a kettlebell from behind the head

While standing or sitting, hold the kettlebell overhead with an underhand grip.
In such a way that when the elbows are bent, the weight falls back, and the palms are located below the arch.
Press your elbows to your head, and while inhaling, lower your hands to the back of your head.
As you exhale, straighten your elbows completely and raise your arms to a vertical position.

14. Single kettlebell press

Lifting the weights is done while standing. The specificity of the exercise is that you need to hold on not to the arms, but to the sides of the core of the weight.

Place your feet shoulder-width apart, hold the kettlebell tightly, with your elbows pointing down.
As you exhale, push the weight over your head, holding the weight tightly in your palms.
As you inhale, lower gently.

15. Kettlebell Front Raise

Unlike swings, is not carried out by inertia.

The rise occurs in a concentrated manner.
Place your feet firmly, shoulder-width apart.
Hold the bar of one kettlebell with your hands, with your elbows slightly bent.
As you exhale, raise the weight to eye level, and as you inhale, slowly lower it.

16. Seated kettlebell press

Performed with two kettlebells.

While sitting, press your lower back into the bench.
Raise the weights to your shoulders.
The palms are turned away from you, the elbows are lowered to the floor, the weight touches the forearms.
As you exhale, push the weights overhead into a vertical arms position, fully straightening your elbows. Brushes do not rotate.
As you inhale, lower it smoothly.

You can also perform a single kettlebell press, the main thing is to maintain the center of gravity.

17. Standing kettlebell curl

You can perform biceps curls by holding the sides of the arms (with a parallel grip) or directly by the core of the kettlebell.

Stand in a stable position, holding the kettlebell with your hands near your hips.
As you exhale, bend your elbows, pressing the projectile closer to your chest.
As you exhale, lower slowly, do not swing.
The elbows remain in a stationary position.

18. Side bends

Place your feet wider than your pelvis for stability.
Take the weight in your right hand and place your free hand behind your head.
As you inhale, bend to the right as far as your flexibility allows.
Exhale as you straighten up.
When bending over, feel the work of the oblique abdominal muscles on the right side.
Repeat the same on the left side.

19. Raising the body with a kettlebell on the chest

You can hold the weight by the side handle or the round part.

Lie on the floor, holding a kettlebell near your chest with both hands.
If desired, your legs can be placed straight ahead and your knees bent.
A heavier option is with straight legs.
As you exhale, slowly twist, rounding your back, lifting your spine completely off the floor.
Without relaxing your abdominal muscles, slowly lower your back to the floor while inhaling slowly.

20. Turkish Rise

Lying on your back, hold the weight vertically on your straight (right) arm.
Bend your right leg.
Push the weight and body up with your abs, moving your left foot back.
From a kneeling position, push off with your feet and lift the weight up, keeping the barbell vertical.
And do the reverse movement in reverse order.
Repeat the same number of repetitions on both sides.

Conclusion

Follow circuit training with weights without pauses, going straight to next exercise. At the end of the circle, pause for 1-2 minutes.
To increase endurance, lose weight or speed up the body's metabolic processes, perform 15 to 25 repetitions of each exercise.
When choosing weight it is important so that in each approach the muscles feel a good load and get tired by the last repetitions.

So, what are these shells good for? Well, firstly, they can prop up the door. But that's not what we're talking about now. The beauty is that working with a kettlebell is very energy intensive. Just 20 minutes of exercise will help you burn about 300 kilocalories. Phenomenon? Well, yes. And it is explained very simply. Kettlebells are a device with a constantly changing center of gravity. Thanks to this focus, performing exercises that you can easily overcome with dumbbells becomes a non-trivial task. Your core, buttocks, legs and shoulder girdle will be incredibly happy - and will thank you with beautiful views.

Still in doubt? Try this workout from Shawn Armstead, owner of Phenomenal Fitness in Chicago, to see if we're right. And buy a new dress a couple sizes smaller.

Action plan

You will need a kettlebell weighing 4-8 kg, no more.

Do all the exercises in order, without a break between them.
Then rest for 2-3 minutes.
And again into battle, that is, repeat everything from the beginning.
It is recommended to complete 2-3 such circles at each workout.
Two to three workouts a week is the minimum required to see noticeable results. Hurry up and get started!

Circular transmission

Holding the kettlebell with both hands in front of you, place your feet hip-width apart and straighten your back (A).
Now with your right hand, move the projectile behind your back (B). There, without stopping, shift it to the left and return it to its original position (you will get a full circle).
Congratulations - this is your first repeat. Do ten first in one direction, then the same amount in the other.
TIP: Keep your core engaged and don't swing your hips.

Bent-over row

Take the weight in your right hand, straighten your back and lean forward, slightly bending your knees (A).
Without helping yourself to rotate your body, pull the projectile towards the side of your chest and squeeze your shoulder blades (B).
Smoothly return the weight to its original position and repeat. Do this 10–12 times with each hand.

Deadlift

Place your feet shoulder-width apart and the kettlebell on the floor between your feet. With your back straight, squat down and grasp the apparatus with both hands (A).
Tightening your buttocks and pushing your pelvis forward, straighten your back and legs, lifting the weight from the floor (B).
Return to the starting position and do 10-12 such repetitions.

Eight

Place your feet wider than your shoulders. Bend your knees and lower yourself into a half-squat, keeping your back straight. The kettlebell should be under the back of your left thigh - grab it on both sides of your leg (A).
Now, holding the projectile only with your left hand, draw a horizontal figure 8 in the air, that is, move it along this trajectory: forward around the left knee, between the legs and again under the back of the thigh, but already right leg(IN).
Take the kettlebell with your right hand and do the same - move it in front of your right knee, between your legs and towards back surface thighs of the left leg. This is one repetition - do ten.
TIP: the movement should be slow but constant, without delays

Turkish Rise

Lie on the floor, raising the weight above you with your right arm straight. Straighten your legs and back (A). Bend your left leg and place your foot on the floor.
At the same time, raise your body while maintaining a vertical position. right hand(IN).
Return to the starting position - this is one repetition. Make five of these. And then the same amount on the other hand.

Swing

Take a kettlebell and place your feet wider than shoulder-width apart. Sit down and bend over, swinging the projectile with straight arms in the direction of the groin. With your legs powerfully straightened and your hips pressed forward, push the kettlebell up in front of you, lifting it to shoulder level (A).
Without straining or bending your arms, lower the projectile and, following its movement, bend over and squat again (B). This is one repetition - do 15-20 of these.
TIP: If you have back problems, don't swing without your doctor's permission.

Squats

Place your feet shoulder-width apart, lift the weight to your chest, slightly bend your knees and straighten your back (A).
Without lifting your heels off the floor, moving your pelvis back, lower yourself into a squat (B). Return to the starting position. Do 10-15 repetitions.
TIP: do not tilt your head or lift it back - this way you can save correct position housing