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Get your body moving with this kettlebell complex



Not many gyms would stand next to a dining room and bar, but MOVE does not seem like most gyms. While we love to beat music and hard work in a fitness class, we were so excited about MOVE's bright, airy room and background music that we could hear the trainer Christian Lewis-Pratt. And while we worked hard in the Kettlebell Flow session, the mobilization and warm-down phases meant we woke up the next day without feeling we would feel awhile. After that we had another beer and a burrito.

Here's an example of the type of session we did by Lewis-Pratt. You must visit them to try the food – on Saturday it's a good idea, as the Move and Munch class offers a 20% discount on brunch dishes.

Mobilization

1
cow [19659005] Reps 10

On all fours, push the spine toward the sky and the shoulder blades away from each other as you inhale through your nose. Roll your shoulder blades towards each other and push your sternum toward the floor as you exhale through your nose.

2 Thorax Rotation

Reps 10 on each side

Bring your left position one foot outside of your left hand. Rock your hips ten times. Drop your left elbow to the inside of your left foot, wait a second, then turn your left arm up, drop it behind you, and stack your shoulders so that they are vertically aligned. Place your elbow back to your foot to start the next repetition. Complete all repetitions and then switch sides.

3 Sit-Out

Repeats 5 on each page

Start in an upper print position. Bring your left foot out of your left hand, drop your left elbow toward the floor, and then bring your right leg between your right and left feet to move forward. Reverse the movement and repeat the process on the other side.

4 Squat flow

Time 2min

Sit in a deep squat, bend your knees and lower your buttocks muscles as much as possible. Place your left hand between your feet and turn your right arm to the ceiling. Repeat the process on the other side. Swing forward on all fours, with your heels down and lift your hips up into a dog-shaped down pose. Move your hands up to an upper print position. Bring your left foot to your left hand, then your right foot to your right hand, so that you are back in the deep squat. Get up and repeat it at your own pace.

Primer of the central nervous system

1A Squat

Sets 3 Reps 8

Stand with you feet shoulder width apart and toes pointing slightly outward. Lean back until your knees are bent 90 degrees, then push them up through your heels.

1B Nasal breathing up to high knees

Sets 3

Breathe in through the nose and out three times, then after the last exhale hold your breath and sprint on the spot until you need to breathe again. Relax again and repeat the sequence for a total of three laps.

Kettlebell Complex

This section alternates between a series of kettlebell exercises that are strung together in a movement pattern and a stint on any cardio device you have on hand – an exercise bike, rowing machine, treadmill, SkiErg or other. For each you will work for 40 seconds and then rest for 20 seconds. Do a total of four laps.

1 Kettlebell series of arms for cleaning the radiator

Start with the kettlebell on the floor in front of you. Hinge your hips and row the kettlebell against your chest with your elbow and arm snug against your body. Return the kettlebell to the floor. Clean the kettlebell by lifting it up, swinging it between your legs and then forcing your hips forward to pull the kettlebell upwards. Once the kettlebell reaches your tummy, gently pull it toward yourself and slide your wrist underneath until it's done in the rack position (picture), with the kettlebell resting on the shoulder and resting on the back of the hand. Press the kettlebell over your head and close the bicep on your ear. Bring the kettlebell back to your shoulder and back to the floor. Repeat on the other side. Continue alternately for 40 seconds.

2 Cardio

Work on your cardio machine with an intensity of 70% to 80%. They should work hard but be able to sustain that effort for the four 40-second laps.

AMRAP 1

Complete as many laps as possible in four minutes through the following cycle and rest for two minutes before continuing the movements in AMRAP 2 (below). Take at least three long breaths through your nose before you start a round.

1 squat

Reps 6

Put your feet shoulder width apart and your toes pointing slightly outward. Lean back until your knees are bent 90 degrees, then push them up through your heels.

2 Charged Bear on Hand to Walk

Reps 3 on each side

Press up position, bend your knees and push your butt back over your heels. Push your knees actively outward and keep them off the ground. Push back to the upper print position and bring your right foot toward your right hand. Reset and repeat.

3 Press-up

Reps 6

On all fours, with your legs straight and shoulders under your hands, lower your chest to the floor and push it upwards vigorously. 19659007] 4 Primal hops

Reps 6

Get up, bend your waist and put your hands beside your feet. Move your hands forward until you are in the upper print position. Jump forward with your feet and close your heels (and your hands if necessary). Turn the movement over to the stance.

5 Walking Longe

Reps 3 on each side

Stand and bend your knees until both are at an angle of 90 °. Slide up through the leading leg and forward and straight out the other leg.

AMRAP 2

Follow the same format as in AMRAP 1.

1 Cardio

Either race 150 m, run 150 m or burn eight calories on an Assault bike or SkiErg, depending on the available machine.

2 One-armed kettlebell clean

Repeats 4 Each side

Start with the kettlebell on the ground in front of you. Pick it up, swing it back between your legs, and then force your hips forward to pull the kettlebell up. Once the kettlebell reaches your tummy, gently pull it towards yourself and slide your wrist down so that you rest in the rack position with the kettlebell against the shoulder on the back of your hand.

3 Jump Squat

Reps

Reps

4

Stand with shoulders at shoulder level, squat down and then explode into the air. Land gently.

4 candlesticks

Reps 4

From a standing position, squat down and then roll on your back, bringing your legs overhead. Roll forward and stand back without using your hands.

AMRAP 3

Follow the same format as above.

1 candlestick

Reps 6

Crouching from standing, then rolling on their backs, bringing their legs over their heads. Roll forward and stand back without using your hands.

2 sit-out

Reps 3 on each page

Start in an upper print position. Bring your left foot out of your left hand, drop your left elbow toward the floor, and then bring your right leg between your right and left feet to move forward. Reverse the movement and repeat the process on the other side.

3 Primal Hops

Reps 6

Get up, bend your waist and put your hands beside your feet. Move your hands forward until you are in the high plank position. Jump out with your feet and finish the exercise in a squat sitting position with your heels down. Turn the movement over to the stance.

4 Proceed in the opposite direction

Repeats 3 on each side

Stand, then step back and bend your knees until both are at an angle of 90 ° , Push your foreleg up and back and back into a lunge on your other leg.

Down Regulation

During this training you will be strengthened and in a "stressful state" (sympathetic). This training ends with four minutes to put the body in a state of recovery and recovery (parasympathetic).

1 cow

Time 1 minute

Push your spine toward the sky and your shoulder blades away from each other as you inhale through your nose. Roll your shoulder blades towards each other and push your sternum toward the floor as you exhale through your nose. Try to control your breathing and move slowly.

2 breathing exercise

time 3min

Lie on your back with your eyes closed, your right hand on the diaphragm and your left hand on the chest. Inhale through the nose. As you inhale and exhale, try stretching and straightening the diaphragm while keeping your chest as steady as possible. Concentrate on inhaling cold air and inhaling warm air. As your heart rate slows down, increase the length of your breaths and try to make exhaling longer than inhaling. With each breath you sink a little further into the ground.


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