In this complex, standard exercises for the press are combined with movements to develop the stability of the shoulders and body. As a result, you not only strengthen your abdominal muscles, back, shoulders and arms, but also develop joint mobility and a sense of balance.
How to do a workout
The complex consists of the following exercises:
- Twisting with a kettlebell in hand.
- Holding the kettlebell upside down in the right hand.
- Holding the kettlebell upside down in the left hand.
- Circle the kettlebell around the head.
- “Boat” with access to the “corner”.
- Half of the Turkish lift with a kettlebell in the right hand.
- Half of the Turkish lift with a kettlebell in the left hand.
Set a timer and do each movement for 30 seconds, alternating with 30 seconds of rest. The whole complex will take 7 minutes.
How to do the exercises
When choosing the weight of the kettlebell, be guided by your capabilities. If you manage to complete 10 twists at a time, the projectile is suitable for you, if not, take the kettlebell lighter.
Twisting with a kettlebell in hand
Lie on the floor, take the weight with both hands by the handle with the bottom up. Move the projectile behind your head, lift your straight legs off the floor and press your lower back against the mat. This is the starting position.
Bend at the hips and knees and move your arms forward as if you want to grab your knees. Return to starting position and repeat. Keep your feet on the floor until the end of the interval. Make sure that at the bottom of the exercise there is no deflection in the lower back.
Holding the kettlebell upside down
Get on one knee, take the kettlebell and move it to the upside down position, holding it on the weight in a bent arm. Already in the first 5-10 seconds, you will feel that, along with the arm and shoulder, the rectus and oblique abdominal muscles are strongly tensed.
Circle the kettlebell around the head
Get on your knees, take the weight with both hands by the handle and turn it upside down. Circle the projectile around the head, trying to move in full range. Then straighten your arms above your head, lower the kettlebell back down and repeat on the other side.
“Boat” with access to the “corner”
Place two kettlebells next to your hips and lie between them on your back. Lift your legs and shoulders off the floor, stretch your arms above your head. This starting position is the “boat”. Check that the lower back is pressed to the floor, tighten the press.
Then raise your body and place your palms on the weights, putting them under the temples. Tear off the pelvis from the floor and go to the “corner”, bending at the hip joints at a right angle. Straighten your knees and make sure your heels do not touch the floor.
Hold this position for a couple of seconds, return back to the “boat” and repeat.
Half Turkish Kettlebell Lift
Lie on your back, bend your right leg at the knee and place your foot on the floor. Take the kettlebell in your right hand and push it up. Lift your shoulder blades off the floor, shifting some of your weight onto your left forearm, and then sit down with your palm on the floor.
Lift your pelvis off the floor, holding the kettlebell in a raised straight arm, press and lower your pelvis back to the mat. Repeat the sequence of movements in reverse order: lower your left forearm to the floor, lie on your back and repeat from the beginning.
If you are having a really hard time, you can eliminate the bench press by doing only half of the Turkish rise and coming back.
Write in the comments which exercise was more difficult than others.