Abdominal Exercises with The Kettlebell

In many gyms given abdominal exercises on a mat / ground. The disadvantage of these exercises is that they are very heavy and very stressful for the back and neck. To get a more effective and severe abdominal exercise, kettlebells are a good option. The Kettlebell and functional and heavier trained without having to lie on the ground continuously.

Kettlebell abdominal exercise 1

Patient:

  • You are in a tape position, in which the feet are shoulder width.
  • The Kettlebell keep you with one arm extended above the head.
  • The second arm downwardly.

Performance:

  • With the arm pointing downward moves with the back of his hand on the inside of the foot.
  • The upper body is screwed in so that the extended arm straight up.
  • Since moving back to the starting position.

Kettlebell abdominal exercise 2

Patient:

  • You are in a tape position, in which the feet are shoulder width.
  • The Kettlebell keep you dependent stuck between the legs with two hands.

Performance:

  • You swing the kettlebell with both hands between your legs backwards. These make a slight knee flexion.
  • Then you swing the kettlebell up to about horizontally. Here’s legs stretched back.
  • Since moving back to the starting position.

Kettle buken motion 3

Patient:

  • You are in a tape position, in which the feet are shoulder width.
  • Kettlebell held firmly with both hands on the body with hanging arms.

Performance:

  • You pick up the kettlebell with one hand and takes with a twisting motion behind the body.
  • The other hand grasps Kettle over and takes it back to the body.
  • Afterwards you repeat the movement through and through.
  • The body remains upright. Abdominal muscles thus has a stabilizing function.
  • The exercise can also be performed in the other direction.

Kettle buken motion 4

Patient:

  • You put two kettlebells shoulder width down to the ground.
  • You stood with his hands on both kettlebells.
  • The feet are in a scattering mode, which is wider than the shoulders. The body is at this time in an inclined position.

Performance:

  • You pick up with one hand Kettlebell and take it in a straight line towards the chest.
  • With the other hand you continue to rely on other Kettlebell.
  • When you insert the kettlebell back to its starting position and repeat the movement on the other side.
  • Upper body does not rotate during movement of the arms. This allows the abdominal muscles have a stabilizing role.

Kettlebell abdominal exercise 5

Patient:

  • You are in a tape position, in which the feet are shoulder width.
  • You pick up the kettlebell with both hands and hold it against your chest.

Performance:

  • You move the kettlebell in a circular motion around his head back to his chest.
  • The exercise can also be performed in the other direction.
  • Upper body does not rotate during movement of the arms. This allows the abdominal muscles have a stabilizing role.

Sets, reps and rest:

If you want to use exercise as a strength endurance training then use this tax variables:

  • You choose a weight that you can do 15-20 repetitions. Do more repetitions than heavier your weight. But you do fewer repetitions than lower weight.
  • You make a minimum of three and maximum of five series series.
  • Between the series by keeping you at least 30 seconds pause and up to 1 minute.
  • The next training will take place after 12-24 hours.
    If you want to use exercise as a bodybuilding workout then use this tax variables:
  • You choose a weight that you can do 8-12 repetitions. Do more repetitions than heavier your weight. But you do fewer repetitions than lower weight.
  • You make a minimum of 3 series and up to four series.
  • Between the series by keeping you at least one minute break and up to 1.5 minutes.
  • The next training will take place after 48 hours.
    If you want to use exercise as a force recruitment training then use this Tax variables:
  • You choose a weight that you can do 1-6 reps. Do more repetitions than heavier your weight. But you do fewer repetitions than lower weight.
  • You make a minimum of 3 series and up to four series.
  • Between the series by keeping you at least two-minute break and a maximum of three minutes.
  • The next training will take place after 48 hours.

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