The pot of place is a piece of equipment to the very popular movement, and with good reason: “kettle bell swings is resistance training and cardiovascular training the best way to combine,” Julia Falamas, epic hybrid training in chief operating officer said. “Your heartbeat will increase because you’re moving so fast and you’re going to be stronger because of your weight.” But, because everyone does it doesn’t mean everyone is doing the right thing. Take a step by faras to make sure you are properly involved in each muscle, and then say the main calorie burn.
Step 1: positioning
Before you even pick up the bell, please set it correctly. Once you have chosen the right weight, put the bell in front of you, so that your legs and kettles form three triangles. Stand with your feet slightly wider than your shoulders, pull your shoulders back and keep your chest up. Keep your core, a flat back (there is no round), and your hips back, so that you can use your thumb gently on your fingers, and his hands around the handle safely.
Common mistake: when holding a kettle bell, turn your hips backward and lower your body, just like a hard pull. The beginner often squats and passes the quadrangle instead of the hip, says faramas. “When you’re in this situation, you’re definitely still working hard, not right,” she says. “You need that hinge to shrink your hamstring, and you use it to open the buttocks for the second part of the bell.”
Step 2: guard
Most people forget this step and start a death hanging, then swing the kettle bell. But doing so is a big no-no, because it’s the full-back, stretching and using the ha’s muscle, providing the power to push the swing forward. So treat it like a pendulum. Once you hold the grip, push your weight back and push your hips. Tilt your torso around 45 degrees (remember to keep your chest out of your back) and start your ascent.
Common mistake: a 45-degree Angle is an important Angle if you want to avoid injury, Falamas says. She noticed that people were almost parallel to the floor, which was too much and could hurt your waist.
Step 3: rise
Then your back, push your hips forward, squeeze your hips at the top, and push the weight to your eye level (or on the American swing). The last part is very important, because the whole point of the pendulum swing is to exercise your muscles. So, if you don’t give them a top pressure, you’re missing out on that.
Common mistakes: “I see a lot of people trying to put weight at the top of the wobble when it’s in the eye level, so much so that they have too much of their arms and shoulders,” says faramas. “This is not to use your upper body weight – what do you want to focus on keeping a fast, efficient pace with your hips and hamstrings – so you should be only about a second stop on the top, and then let you put the weight of gravity back”.