A growing number of white-collar workers are suffering from "back pain", which has been blamed for poor sitting and standing posture.
For those who exercise regularly, problems such as incorrect movement during training, overtraining and inadequate warm-up can also cause back pain.
You may not have back pain now, but that doesn't mean you can ignore it.
Instead of waiting for the pain to come and trying to figure out a solution, take time out of your daily routine to do some back strength exercises to ease your existing back pain or reduce your risk of back injury.
If you don't know what to do, try today's "kettlebell swing".
Advantages of kettlebell training
Today the kettlebell is no longer a mystery and has even become one of the most popular fitness equipment. The unique pendulum-shaped design of the kettlebell with a handle opens up more possibilities for training, as well as muscles that are not available on other machines, such as forearms and fingers.
Training with kettlebells can activate more muscles, improve explosive force and joint stability and flexibility, and increase strength and endurance of the body. In addition, kettlebells can also help exercise core muscles, improve body coordination and improve minor muscles.
"If your goal is just to get stronger, you don't need kettlebells," says Jason brown, a muscle and fitness specialist. But if your goals include burning fat and increasing endurance, kettlebells are great."
Therefore, whether it is to increase muscle, reduce fat, shape or improve explosive power, strengthen the physical level, kettlebell is your indispensable good helper; Moreover, kettlebells are relatively small in size, moderate in weight, and have no special requirements on environment and field. Training can also be completed at home, saving time and efficiency.
Among many kettlebell exercises, "kettlebell swing" is undoubtedly one of the most classic golden moves.
Kettlebell training golden moves
Kettlebell swing can simultaneously enhance muscle strength, muscle endurance and explosive force. Strengthening the hips and the power chain at the back of the body, preventing athletic injuries, and improving hip explosive power, one-handed swing also exercises our core and our ability to resist extension, rotation, and lateral flexion.
What's more, lower back pain specialist Dr. Stuart McGill published a study in 2012. According to the report, kettlebell swing training relieved lower back pain in some subjects.
Dr. Stuart McGill believes that because of the characteristics of pendulum action(rapid regular contraction and extension of muscle fibers), which causes blood flow to accelerate near the lower back, thus speeding up the discharge of metabolites from the muscles in the lower back.
Ok, now let's have a demonstration of correct movements by wang ta of kettlebell training class of action academy.
Click on video to watch the action demonstration
The action points demonstrated in video are:
The three hip flexion modes are designed to find the maximum Angle of the hip while remaining neutral in the back, known as the kettlebell swing swing.
During the hard pull, first press the ground with your feet, shoulders back, and imagine bending the kettlebell, keeping your back neutral, your neck slightly extended, and your eyes tilted downward. Some people can't hold the kettlebell in the middle of their back because of the flexibility of the hip joint, so they need to pull the pad to shorten the distance.
The starting swing position is the same as the hard pull, except the kettlebell is in front of the body. Kettlebells, wrists, elbows, shoulders keep in line. In the beginning position, place the lower part of the kettlebell between your legs. With biomechanical breathing, place the upper part of the kettlebell. When standing up straight, there are obvious contractions of the legs and abdomen, the back, the neck remain neutral, and the eyes are on the front.
Through this video, I hope you can learn to practice swing action flow, optimize the action, master the power. Although the kettlebell swing is a fairly basic movement, some fitness training experts recommend that you learn how to do a kumblebell pull before learning how to do it.
Tips for practicing kettlebell swing
In addition, there are several points to note when practicing kettlebell swing:
Do not squat too much during the movement; The role of the hand is mainly to control the kettlebell, and do not have similar to pull the kettlebell action; Although some American kettlebell swings require a swing over the head, this is not recommended for safety for most kettlebell trainers.
Do not let your core relax during the exercise. Keep your abdominal muscles slightly tight.Also pay attention to breathing, inhaling as you return to slowing down and exhaling as you swing forward.
If you are new to kettlebells, then it is recommended that you do not start training with kettlebells. At the beginning, the weight of the kettlebell should not be too heavy. Keep the weight of the kettlebell that can be completed with correct movements. Each group can be controlled at 10-20 times.
By:Teaching assistant of kettlebell training class of action college — wang yong
McGill, sm, & Marshall, lw. kettlebell swing, desperately, and bottoms up carry: back and hip muscle activation, motion and low back loads. J strength cond res 26(1): 16-27, 2012
The pictures in this article are from the Internet
Do you practice using kettlebells? #
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