How To Eliminate Your Physical Weakness?
Inflate your abs, balance your strength and boost your power and overall stability by pulling one limb at the same time.
Perfect to strengthen deep muscles, eliminate muscle imbalances, increase athletic performance and refuel lean mass everywhere.
Objectives: strength, power, stability, coordination.
Material: 2 kettlebells.
Instructions: Grab two kettlebells and execute the exercises in the order shown. Rest 60 seconds between each set and 2 minutes between each exercise.
1 – One-arm Squat
Grab a kettlebell in the right hand so that the weight is stuck between the shoulder and the wrist, elbow bent. Stand with your legs apart of the width of shoulders and your left arm extended in front of you. Reverse the hips and descend as low as possible. Wait, then return to the starting position. Make all your reps, change sides and repeat.
Reps: 8 per side.
2 – Developed on the ground with one arm
Lengthen on your back, knees bent and feet with flat. Hold a kettlebell with the left hand over the chest. Lower the weight until your arm touches the ground. Wait, then raise the arm without letting the hips peel off the ground. Make all your reps, change sides and repeat.
Reps: 10 per side.
3 – One-arm swing
Put a kettlebell on the ground in front of you. Spread the feet slightly larger than the shoulders, pull back the hips and grab the handle with your right hand. Throw the kettlebell between your legs, then push the hips forward as you swing the weight up to chest height. Accompany the descent to complete a rehearsal. Make all your reps, change sides and repeat.
Reps: 10 per side.
4 – One-arm rowing
A kettlebell in each hand, fold the hips and knees to descend the bust so that it is almost parallel to the ground. Hold the kettlebells at arm’s length, palms inward. Raise your right hand up to the chest by taking the scapula. Keep the position of this hand while you make 10 rowing with the left hand. Change sides and repeat.
Reps: 10 each side.
5 – One-arm body lifting
Put yourself on your knees holding a kettlebell with your left hand, your arm stretched over your head. Keeping the hips aligned, contract the deep muscles and move your right foot forward to find yourself on one knee. Pass in position up, then reverse to return to the starting position and complete the repeat. Make all your reps, change sides and repeat.
Reps: 5 per side.