Kettlebell workout is a sure way to burn calories and exercise! According to the American Sport Council 20-minute kettlebell workout can make an average of 400 calories burned. World Kettlebell Club Certified Trainer David Schenck brought us nine kinds of use kettlebells fat burning exercise methods. (Please keep this frequency: 8 groups  20 seconds / group 10 seconds of rest).
1. Kettle squat
This action exercises the major muscle groups of the leg, especially your quadriceps.
Training Points: Hold the kettlebell handle, feet slightly wider shoulder separately. Lower squat, parallel to your hips until your knees and elbows inside of the knee, and then stand up.
2. Push up
This practice is a full-body exercise and an extension of the kettlebell . According to Schenck, the exercise improves heart and lung function as well as increasing quadriceps, hips, shoulders and arm strength .
Training Points: kettlebell hold hands, put it close to your chest, holding back flat, your weight evenly distributed in the two legs, squatting until your knees close to your elbow. Then straighten your legs and stand up, arms straight up and lift the kettlebell while keeping your eyes looking at the kettlebell .
3 Turkey come forward (Part 1)
This exercise is a full-body exercise that trains all major muscle groups, especially your core muscles, legs and shoulders.
Training points: First, lie flat, the back and left legs are straight , and the right leg is bent. Right hand holding the kettlebell, keeping his right hand fingers on the left side of the floor to the ceiling, left arm natural level. The upper body gradually sat up with the center of gravity on the left hip and thigh , and the right leg opened . Then raise the buttocks and clamp, the left leg straightens the heel against the ground, the left arm straightens the left palm to the ground, and the right hand keeps holding the kettlebell to the ceiling .
Turkey is up (Part 2 )
Then rotate, transform into a lunge position and stand up. After standing, the kettlebells are exchanged to the other arm and do the same exercises as above . Be patient and avoid injury when practicing this set of moves .
4 dead lift
This exercise to strengthen the legs, hips and lower back strength. Hold the kettlebell chin with both hands , keep the back perpendicular to the ground, and the thighs parallel to the ground and then stand .
Training Points: to maintain a uniform distribution of power in the two-foot
5. Gaura
This movement will be simple to practice at the same time to the shoulders, biceps and back.
Training Points: Stand feet hip width apart, hold the kettlebell with both hands live straight into the front of the body. Bend the elbows, lift the kettlebell up to the chin, keeping the elbows higher than the kettlebell. Then drop until the arm is fully extended and repeat the above action.
6. Deadlift High Pull
This is a high-energy body movement that combines deadlift and high pull . Mainly for the legs, biceps and shoulders.
Training Points: feet opened slightly wider shoulder, his hands holding the kettlebell natural droop to the front of the body, knelt down, then stand up, pull the kettlebell to the chin, keeping the elbows higher than the kettlebell position; to put the kettlebell The starting position, repeat the above actions .
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7 push-ups - Gaura
This set of movements is large , it is the extension of the hard pull to the high pull, it can make your heart rate increase rapidly, mainly to the legs, biceps and shoulders.
Training points : Put the kettlebell on the ground, we start from the standing position. Kettle bell hands on both sides, and then step or jump to a push position; Next, jumps back to the feet outside the hands, grasp kettlebell, then stood up and the kettle bell up position to the lower bar, holding elbow The department is taller than the kettlebell . Then slowly lower the kettlebell to the ground and repeat the above actions .
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8. leg dead lift
This actions will strengthen your back, shoulders and biceps.
Training Points: lunge left front leg, right leg straight back kicking live, pressing the heel on the ground, holding the right forearm kettlebell vertical surface, in the left knee brace elbow, hand holding rearward kettlebell Pull up to the hip position, keep the right upper arm parallel to the ground, then slowly lower it back to the starting position and repeat. Repeat the above actions after completing one set of exchanges to the other side .
9. The anti-gravity dead lift
This is a slightly more difficult operation, exercise to the back, biceps, shoulders, triceps before the beam, and to participate more core muscles.
Training points : Let's start with push-ups, the difference is that each hand grabs a kettlebell, and the feet are slightly wider than the shoulders. Pull the left kettlebell alternately backwards . If you are a sports master, you can add push-ups when you lower the kettlebell . It is very important to note that this action is balanced .
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