I have shared a lot of articles about Hu Ling training before. Many friends are curious about what magic power it has! Today I will show you the 10 advantages of kettle training introduced to us by Livestrong.com (a well-known fitness website)!
10 Benefits of Hu Ling Training
1. Can be efficient in limited space
Compared with general heavy training, kettlebellsThe equipment is much smaller in size, the moving distance does not need to be too long, the space required is not particularly large, and the exercise method is mostly whole body. With high efficiency and small size, it is a very practical training equipment for people with limited living space.
2. Be able to develop good squat posture
When learning squats in the early stage, you usually start with goblet squats and squats with kettlebells in your hands. start. The reason is that goblet squats can reduce the burden on the spine, making it easier for beginners to experience a neutral spine, knees and thighs outward posture. And kettlebells are unique in this regard.
3. Promote more power production
Compared with using The Olympic long bar is used for explosive training, and kettlebells are more accessible. Especially in movements such as Snatch, Clean, and Overhead Press, kettlebells can stimulate athletes' explosive power.
4. Strengthen the anti-rotation ability of the trunk
Kettlebell training includes many unilateral support, overhead lifting, and overhead pushing movements. Because these movements are performed on one side and often go above the head (which can easily cause imbalance), they can further train the "trunk stability" and "anti-rotation" abilities that athletes need.
5. Recruit many muscle groups at the same time
Since the center of gravity of the kettlebell is not symmetrical on both sides like the dumbbell, in many cases the center of gravity of the kettlebell tends to be biased. Lose. Therefore, in order to stabilize and allow the movements to proceed smoothly, the body will unconsciously recruit more muscle groups to assist and train them at the same time, making you stronger.
6. Help improve bad posture
Lift one hand in each hand Just a kettlebell is like carrying two buckets of water or milk. meaningThe idea is that many actions in kettlebell training are similar to those in life, such as lifting suitcases and carrying items. Through kettlebell training, you can use your hip and back strength more correctly and reduce the chance of injury.
7. Increase grip strength
Because of its shape, the kettlebell handle can always be used in daily life, whether it is holding a bag or carrying a plastic bag when shopping for groceries. Many places; the deadlift also places a heavy emphasis on grip strength. Using the weighted "lift" of the kettlebell can increase the strength of the small arms and overall grip strength.
8. Training shoulder stability
As mentioned earlier, kettlebell training has many "overhead" and "vertical push" movements, which are very Requires shoulder joint cooperation. Therefore, good mobility and stability are essential. Through kettlebell training, the strength of the shoulder joint and surrounding muscles can be comprehensively improved. Recommended reading: Build a strong shoulder core: Kettlebell Handstand Press!
9. Training can be performed for target muscle groups
The kettlebell itself has a weight-bearing function. Like dumbbells, it can also be used to strengthen the muscle groups you want to strengthen. Once you are familiar with its operation and know how to arrange the appropriate amount of training for yourself, you can cover everything from shoulders, back, abdomen, legs to buttocks.
10. The kettlebell is a tool with quite comprehensive functions
It has special operation methods (swinging the kettle with one hand, etc.) and can perform whole-body explosive power It can be used for training and strengthening the heart and lungs, and it can also be used as a general weight-bearing tool. Kettlebells can be said to be versatile, and if you know how to use them, you will be able to get training benefits in all aspects.
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