Kettlebell for weight loss for men and women, effect and technique of exercises with weights. The best exercises with kettlebells for weight loss Workout with kettlebells for girls

Strength, tone, fitness support - kettlebell lifting gives you all this. It's no surprise that many trainers use them for full-body workouts. Kettlebells come in a wide range of weights (8-32 kg), so you can start with the lightest ones and increase the load as you progress. Count on about 3 sets of 15-20 repetitions with good technique, this will pump up your muscles and give you a body that you can only envy. So, enough of daydreaming, enough of these “somedays.” Start TODAY with these 15 great exercises with kettlebells for girls, and let kettlebell fitness become a part of your life.

And yes, before we get into the exercises, here are a few basic principles that need to be followed for maximum results.

All exercises with a kettlebell for girls are based on 3-4 basic movements - swings, holding with two hands/palms, holding with one hand and the most difficult one - jerks.

You essentially use kettlebells in various exercises the same way as dumbbells/barbell/medicine ball, this will help you work deep muscle fibers, which will give your body strength and your muscles a pronounced shape and attractive relief, as in the pictures. But what weight of kettlebell is right for you? Find out from the table below.

Kettlebell weight chart for beginners

Physical state	Kettlebell weight
Sedentary lifestyle, out of shape	6 kg
Moderate activity	8 kg
good physical form	12 kg

The best exercises with kettlebells

As you master the exercises and become more active, increase the weights. Now let's finally move on to the exercises. Let's scroll further!

1. Swing with two hands

Target muscles - pelvis, hips, arms, shoulders, body.

How to perform

Grasp a wide-handled kettlebell with both hands.
Stand straight with your feet shoulder-width apart.
Roll your shoulders back, brace your core, look straight, lift the kettlebell in front of you (keep your arms straight) and swing to gain momentum.
Bend your knees slightly and, using your hips as a fulcrum, tilt your body (no need to squat). The weight should move between your legs by inertia, then return back. On the reverse movement of the kettlebell, straighten up.

Sets and reps

3 sets of 15 reps

2. Swing with one hand

Target muscle groups are shoulders, buttocks, thighs, arms and core.

How to perform

Grab a kettlebell with a narrow handle with your right hand.
Stand straight with your feet slightly wider than shoulder-width apart. Place your left hand close to your body.
As with the previous exercise, swing the kettlebell to gain momentum.
Bend your knees and lower yourself into a half squat. Bend your body at the waist and pass the weight between your legs.
As you swing, return to the starting position.
Repeat for the other hand.

Sets and reps

2 sets of 10 reps

Working muscles - biceps, deltoids, hand muscles and chest.

How to perform

Grasp a wide-handled kettlebell with both hands. Stand straight, your feet should be shoulder-width apart, your shoulders back, looking ahead.
Bend your knees slightly and tilt your body forward. Keep your arms extended.
Hold the top and bottom part keeping your body still, bend your elbows and pull the weight to your upper abdomen.
Hold it there for a moment, then lower your arms to the starting position.

Sets and reps

3 sets of 10 reps

4. Figure eight with kettlebell

Work - biceps, buttocks, abs, back, quadriceps, hamstrings, adductor muscle, chest.

How to perform

Stand straight, place your feet shoulder-width apart.
Bend your knees and lower yourself into a half-squat (but don't open your hips like you would in a squat). Keep your back straight, stick out your chest, squeeze your shoulder blades together.
Grasp the handle of the weight with your left hand and circle left leg from the outside.
When the kettlebell reaches the back of your left leg, pass it to your right hand.
Outline the outside of your right leg. When the kettlebell reaches the back of your right leg, pass it to left hand.

Sets and reps

3 sets of 12 reps

5. High Kettlebell Row

Loads - biceps, triceps, hand muscles, shoulders, back, buttocks, quadriceps and hamstrings.

How to perform

Stand straight, feet shoulder-width apart, chest forward, core tense.
Bend your knees slightly and lower yourself into a quarter squat.
Keep your back straight and grasp the kettlebell with one hand.
Lift, swing the weight between your legs to give it acceleration and then, without bending your hands and elbows, swing upward.
When the kettlebell is at the top of the amplitude, bend your elbow and pull it towards you.
Move your elbow out to the side, then lower back into a quarter squat and swing the kettlebell between your legs.
Do the same for the other hand.

Sets and reps

2 sets of 15 reps

6. Front squat with two kettlebells

Swing - buttocks, lower back, abs, biceps, quadriceps and back of the thigh.

How to perform

Place two weights in front of you.
Stand straight, feet shoulder-width apart, chest forward, shoulders back.
Move your pelvis back. The knees should be slightly bent and turned outward, and the entire surface of the feet should be on the ground. Grasp the handles of the weights with your hands.
Tighten your core and lift the weights off the ground. Swing them between your legs to give them momentum, then swing them up. Stand tall with your elbows fully bent, your palms facing each other and the weights facing each other. outside hands, elbows should be directed towards the floor.
Perform a squat. When you are in a full squat, inhale.
Exhale and rise up.

Sets and reps

3 sets of 12 reps

Tip: When lowering the dumbbells after completing the set, touch your elbows inside hips

7. Lunge Loop

Pump up - quadriceps, hamstrings, buttocks, shoulders and core.

How to perform

Take the weight in your right hand, stand straight, feet shoulder-width apart.
Step your left leg forward, bend both knees and, keeping your body straight, lower yourself until your right knee almost touches the floor. At this time, place the weight under your left thigh and pass it to your right hand.
Rise to the starting position.
Step your right leg forward, lunge, place the weight under your right thigh and pass it to your right hand.

Sets and reps

2 sets of 12 reps

8. Russian crunches with a kettlebell

Loads the abs, oblique abdominal muscles, latissimus muscles back and thigh muscles.

How to perform

Sit on the floor, bend your knees, let your heels touch the floor.
Lean back slightly, keeping your core tense.
Grasp a wide-handled kettlebell with both hands and bring it to your chest, keeping your elbows close to your chest and pointing down.
Turn left and right, keeping your elbows close to your chest.

Sets and reps

3 sets of 20 reps

9. Squat

The work includes the buttocks, quadriceps, hamstrings, calves and core.

How to perform

Stand straight, feet shoulder-width apart, feet turned at 45 degrees to each other.
Bend your knees, keep your back straight, move your pelvis back. Extend your arms and grasp the weight with both hands. Pick it up from the ground, swing it between your legs and bring it to your chest with inertia. Fix the position of your elbows, they should look at the floor.
Bend at the waist, bend your knees, and lower yourself into a squat. Make sure your weight is in your heels and your knees do not go beyond your toes.
Count to 5 and get up.

Sets and reps

3 sets of 12 reps

10. Mill

The work includes the buttocks, lower back, oblique abdominal muscles, hip adductors, shoulders, quadriceps, hamstrings and biceps.

How to perform

Turn your legs out so that your feet are at right angles to each other.
Move your pelvis to the right.
Grasp the kettlebell with your right hand, extend your right arm overhead with your hand in a neutral position. Open your left palm, it should be pressed to the inside of your left thigh.
Turn your head and look up at the kettlebell in your right hand.
With a sliding motion, lean to the left until you reach your heel with your left hand. Both legs should be straight.
Return to the starting position.
Repeat the same for the other side.

Sets and reps

3 sets of 8 reps

11. Push-ups

Swing - chest, shoulders, biceps and abs.

How to perform

Take a lying position with support on your knees and grab the handle of the weight with one hand and place the other on the floor.
Inhale and lower yourself to the floor.
Exhale and do a push-up.
To make the exercise more difficult, perform it from a regular prone position.

Sets and reps

3 sets of 10 reps

12. One-arm kettlebell row

Target muscle groups are biceps, triceps, shoulders, latissimus dorsi and chest.

How to perform

Stand straight, your back should be straight. Step forward with your left foot (use your left leg as support) and rest your left elbow on your left thigh.
Place a kettlebell near your left leg.
Bend at the waist and grab the kettlebell with your right hand.
Pull the weight towards your stomach, do not move your elbows far from your body, pull the weight towards you.
Lower the kettlebell in the same straight line to the starting position. Don't lower it to the ground until you finish your set.

Sets and reps

3 sets of 12 reps

13. Lunges

Works quadriceps, hamstrings, calves, hip adductors and shoulders.

How to perform

Hold a wide-handled kettlebell with both hands. Push your chest out, squeeze your shoulder blades together, keep your elbows close to your chest and pointing down. Feet should be hip-width apart.
Step your left leg forward, bend both knees and lower yourself until your right leg is very close to the floor. Make sure that the thigh and shin of your left leg are at a 90 degree angle to each other.
Hold this pose for a second, then push your body up and place your left leg behind your right.
Repeat the same for the right side.

Sets and reps

3 sets of 10 reps

14. Rotations with a kettlebell

Loads the buttocks, back, arms, shoulders and core muscles.

How to perform

Stand straight with your feet hip-width apart.
Grasp the kettlebell with both hands, squeeze your shoulder blades together and tighten your core muscles. Place a kettlebell near your right side.
Without rotating your body, move the kettlebell from your right side over your head (keep your elbows slightly bent), then to your left shoulder, and then back to your right side.
Do the same for the other side.

Sets and reps

3 sets of 15 reps

15. Plank and kettlebell rows

Includes the core, buttocks, biceps, triceps, latissimus dorsi and chest.

How to perform

Place two weights on the floor shoulder-width apart.
Get down on your knees and grab a kettlebell with each hand.
Extend your left and right legs back. The core should be tense, arms straight, and the neck in a neutral position, while looking down.
With your toes on the floor and your left hand, lift the right weight.
Without bending your wrist, bend your elbow and pull the weight toward your chest. Straighten your elbow.
Straighten your arm and lower the weight. Do not lower it to the floor until you finish the set.
Do the same for your left hand.

Sets and reps

3 sets of 10 reps

These were the 15 best full body kettlebell exercises for both beginners and advanced levels so that you can master them little by little. Now let me tell you about the benefits of kettlebell training.

Benefits of exercising with kettlebells

Helps strengthen the core muscles.
Helps get rid of belly fat.
Tones the arms and legs.
Improves overall physical fitness.
Improves endurance.
Increases flexibility and improves the sense of balance.

In conclusion, I will say that the listed 15 exercises with kettlebells are the best that can happen to you. Incorporate them into your fitness regime and see improvements in posture, strength, fitness and endurance. You will feel better and function better, and every day will be amazing. So grab some weights and go train your muscles! Good luck!

The special shape of the kettlebell allows you to perform exercises with it that dumbbells and barbells are absolutely not suitable for. This projectile has a shifted center of gravity, therefore it has a special effect on the muscles, including not only the main ones in the work muscle groups, but also small muscles-stabilizers responsible for balance. Coordination of movements improves, and the skills acquired while training with a kettlebell benefit you in everyday life.

Kettlebell training burns up to 700 kcal per hour, strengthens the cardiovascular system, and increases endurance. Of course, you need to approach the training wisely - warm up thoroughly, do not overdo it with working weights, observe correct technique exercise and recover between workouts. It is recommended to exercise no more than 4 times a week, devoting 45-60 minutes to training.

When it comes to losing weight, kettlebells have no equal. A striking example is the famous one, who lost 55 kg in 12 months. Her training consisted exclusively of kettlebell swings. The result is a strong, resilient, athletic body without a hint of excess weight. At the same time, the woman did not restrict herself too much in nutrition. If you maintain a calorie deficit, your dream body will soon appear in the mirror.

Kettlebell training allows women to work all major muscle groups. Having one or two weights in your home arsenal, adding exercises with own weight(,) and non-bulky devices like, and weights, you can do fitness at home without wasting time and money on going to the gym.

Until recently, a significant disadvantage of kettlebells was the inability to vary the weight. Since pre-revolutionary times, their mass was traditionally measured in pounds, so the smallest weight weighed 8 kg, followed by a projectile weighing 16 kg, then 24, etc. But in modern sports stores and fitness clubs you can find weights weighing both 5 and 2 kg.

Kettlebell exercises for women

Plie squats with kettlebell

Muscles involved: front and inner thighs, buttocks.

Technique:

Stand up straight. Spread your legs wider than your shoulders, turn your toes slightly to the sides. The back is slightly arched at the lower back. Take the weight with both hands, catch the required center of gravity. Lower yourself into a squat, moving your pelvis back. Try to lower your buttocks as low as possible to force the muscles to work at maximum amplitude. Make sure that in lowest point the knees did not go beyond the line of the socks, and when standing up, they did not fall inward. You can vary the position of your legs, listening to the sensations in your muscles and choosing the best option for yourself, but in any case, follow the listed technical nuances.

Straight-legged deadlift with kettlebell (Romanian deadlift)

Muscles involved: back of thighs, buttocks

Technique:

Starting position: standing straight, feet shoulder-width apart or slightly narrower, back straight and slightly arched in the lower back. Grab the kettlebell comfortably with both hands and stand up straight. Lean your body forward while pushing your buttocks back. Try to keep your legs as straight as possible, and do not round your back. At the lowest point you should feel the muscles stretching back surface hips. At the top point, additionally squeeze your buttocks to tighten the muscles as much as possible.

If you only have small weights in your arsenal, which are not enough to fully load the muscles in Romanian craving, perform the exercise on one leg, moving the other back when bending over. First, train without weights to learn how to balance, then use a kettlebell. This option works the buttocks more comprehensively, including small muscles that are practically not involved in deadlifting on two legs. These include the gluteus medius, a small muscle that forms top part"fifth point".

Swings with a kettlebell

Muscles involved: gluteal, inner and back thighs, spinal extensors, anterior deltoid muscles.

Technique:

Stand straight with your feet wider than shoulder-width apart. Turn your socks at an angle of 45º. Hold the weight with both hands. With a powerful movement, lift the weight up outstretched arms- so that at the top point your arms are parallel to the floor. At the bottom, lowering your body down, move the kettlebell as far back as possible so that it passes between your legs. Despite the fact that the movement is jerky in nature and is not performed without the help of inertia, you must control all its phases. Do not round your back throughout the entire approach. The knees can be slightly bent at the lowest point for comfort and safety.

You can make it more difficult for yourself by alternating your hands. At the top point, transfer the weight from one hand to the other - this will add more concentration to the exercise and help develop dexterity. But for beginner girls it’s better not to take risks and start with more simple option– especially if the weight weighs at least 16 kg.

Kettlebell row to the belt

Muscles involved: lats and trapezius muscles back, biceps, rear deltoid muscles.

Technique:

Go to a horizontal support - a bench, sofa, etc., and stand with your right side to it. Place your right hand and right knee on the bench. Place your left foot firmly on the floor and hold a kettlebell in your left hand. Pull the weight towards your waist, concentrating on moving your elbow back - at the top you should feel your shoulder blades contracting. Keep your back straight, do not lift the heel of your supporting leg off the floor. Lower the weight slowly and under control, without dropping the load on the floor.

One-arm kettlebell press

Muscles involved: deltoid (anterior and medium beams), triceps.

Technique:

Stand straight with your feet firmly planted. Take the weight in one hand and, bending it at the elbow, hold the projectile at your shoulder. As you exhale, straighten your arm with a powerful movement, squeezing the weight upward. At the top point, do not straighten your arm at the elbow all the way to avoid unnecessary stress on the joint. To make your work a little easier, you can “sit down” a little when lifting the weight so that inertia helps you get through the most difficult part of the amplitude. But if you want to target your shoulders and get a good feel for them, it’s best to avoid such cheating.

Style Summary

For a long time, kettlebell lifting was considered something outdated, but these days it is gaining momentum again. Be trendy! Training with kettlebells is not only fashionable, but interesting and useful. Besides slim figure, you will gain dexterity of movement, excellent coordination, strength, endurance and self-confidence.

In order not to increase muscle mass, but anaerobic exercises are not only about gaining weight, but also about tightening your shape, accelerating metabolism and burning fat, albeit not as effective as with aerobic exercise, but still. In today's article we will look at one of the options strength training– exercises with weights. There is nothing scary about this, as it is used a light weight(approx. 4 kg) and safe movements are applied.

A set of exercises with weights

The types of exercises presented below will take you approximately 20 minutes. Agree that with our busy lives today, this is a winning option. In addition, physical exercises with kettlebells can be performed at home. Buying one weight, I think, is also not so problematic. In exchange for this, you will get well-developed muscle groups, calorie burning, variety in load distribution and a good mood.

So, let's go.

Squats and push-ups

Works the buttocks, hips, shoulders and

1. Feet shoulder-width apart, hold a kettlebell in your hands at the level of your right shoulder and assume a half-squat position.

2. From a half-squat position, push the weight up above your head while straightening your legs.

3. From this position, return to the half-squat position and press the weight to your left shoulder.

The entire exercise consists of 3 sets of 3 repetitions with a rest of 30-40 seconds between sets.

Side lunges

The whole body is involved and, in particular, the buttocks, the back of the thigh and the biceps

1. Stand up straight. With your right arm bent, hold the kettlebell at right shoulder level.

2. Now lunge into left side and move the weight down under your left knee, intercepting it with your right hand (as if clapping your hands under the knee)

3. From the lunge, return to the starting position, and the weight is already in your left hand at the level of your left shoulder. Next, perform a similar movement to the right side.

The entire exercise consists of 10 lunges for each side without rest.

Overhead press

1. Classic work with a kettlebell, which involves the shoulders, triceps, .

2. Standing position. Feet shoulder-width apart and in a bent position. Kettlebell in the right hand at the level of the right shoulder.

3. Quickly straighten your legs and push the weight over your head. The arm is fully straightened and held in this position for 2 seconds. After which the weight and legs smoothly return to their original position. A total of 16 repetitions are performed for the right and left hands (8 for each).

Lateral row of kettlebells from a lying position

1. B this exercise Almost all muscles are involved (chest, arms, legs, back, abs)

2. Lying position. In one hand there is a weight that you lean on.

3. From this position, lift your hand with the weight off the floor and lift it up, while the other hand remains in place and the body begins to turn around. This looks more clearly in the illustration below.

It is necessary to perform 8 repetitions for each hand (side).

As you can see, there is nothing complicated for girls. The only question is the availability of weights and 20 minutes of free time.

Friends, be sure to leave comments if you have questions or suggestions.

Dear subscribers, we have a translation of a foreign article again! Yes, not a simple article, but to some extent “exotic”. Judge for yourself - exercises with weights for girls. It even sounds strange and unusual. Nevertheless, such complexes exist and help to properly work out various muscle groups. Material for strong girls who are not afraid of difficulties. Go!

Tommy Caldwell: trainer, founder of Hybrid Training
Model for the shoot: Bunny Azzopardi
Photo: Paul Buceta

Do you want a workout that can squeeze the juice out of you in less than an hour? Then this material is for you. The six exercises in this article are recommended by a true functional training expert. These exercises are all you need to maximize the use of all the muscles in your body and train.

If you think that to perform them you just need to take a kettlebell and start swinging it, then you are not entirely right. Some of these exercises are for intermediate and advanced levels. physical training. Therefore, if you have not trained with weights before, we recommend starting with more simple exercises or ask a professional instructor to show you the ropes before you start training. Well, if you have already seen weights and managed to appreciate their convenience and functionality, this article will become a real guide for you.

Exercise 1: Swing

Reps: 16-20
Approaches: 3-4

Starting position: stand straight, shoulder-width apart. Hold the kettlebell in front with your arms extended downwards.

Execution: Bend your knees slightly and drive your hips back, swinging the kettlebell between your legs. Move your hips in the opposite direction and, straightening your knees, bring your arms straight with the weight to eye level. Keep your back straight throughout the movement and your shoulders back.

The swing is the first kettlebell exercise.

Raise the weight to eye level.

Exercise 2: Squats

Reps: 10-12
Approaches: 3-4

Starting position: Place your feet slightly wider than shoulder width. Grab two moderately heavy weights so that your hands are in an outward position (as shown). Keep your elbows close to your body and hold the weights at shoulder level.

Execution: Maintaining the position of your hands with weights, move your hips back and do a squat. You need to squat as low as you can, maintaining a straight line with a slight bend at the bottom. Point your elbows straight down. Press your heels into the floor, and try to keep your knees level with your toes.

Weighted squats are great for training your glutes.

Keep your back straight.

Exercise 3: Push

Reps: 10-12 on each side
Approaches: 3

Starting position: Hold the kettlebell with one hand. Start the movement as if you were doing a swing from exercise 1: push your hips back and move the weight down between your legs.

Execution: swing the weight forward and up. Pull it closer to your body at shoulder level, and then push it up above your head, straightening your elbow. The handle of the weight should turn in your palm.

Tip: For this exercise, you should choose a light weight until you master the technique.

Use a light weight kettlebell until you perfect your technique.

Exercise 4: Press Up

Reps: 10
Approaches: 3

Starting position: stand up, holding two weights so that your hands are turned outward (same as for the squat in exercise 2).

Execution: Do a squat as usual. As you come out of the squat, press both kettlebells up overhead.

This exercise starts out like a regular squat.

As you come out of the squat, press both kettlebells up.

Exercise 5: Mill

Reps: 10 per side
Approaches: 3

Starting position: Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. Turn your left foot at an angle of 45 degrees. Swing the weight down between your legs, and on the reverse movement, pull it toward your shoulder. Keep your back straight. Straighten your elbow and lift the kettlebell up above your head.

Execution: without bending your arm with the weight and your back, rotate into hip joints so as to lower the straight body to the left leg until it is parallel to the floor. With your free hand, reach towards your foot and look at the weight. Stay in this position for a few seconds, then use your core muscles to return your body to the starting position.

Repeat on the other side.

The mill is a fairly difficult exercise.

Arms are perpendicular to the floor, back straight.

Exercise 6: Turkish Get Up

Reps: 5 per side
Approaches: 3

Starting position: Lie on your back, holding a kettlebell on your outstretched right arm, perpendicular to the floor. The brush is in an inverted position. Bend your right leg so that your foot is level with your left knee.

Execution: Push off the floor bent leg and shift your weight to your left hip. Bend your torso and place your left elbow on the floor behind you. Bend your left leg and tuck it under you, lifting from your elbow to your straight arm. Lift your hips off the floor and then bring your body upright, placing your weight on your legs. You will find yourself in a left knee stance. Shift your weight to your right leg and place your left foot on top of your foot. Straighten your legs. Next, perform all movements in reverse order until you are again in the starting position on your back.

Repeat the exercise on the other side.

"Turkish Rise" - super exercise to complete the workout.

Get up on one knee.

After lifting up, lower yourself in the reverse order.

Do you want to continue your studies? Watch the video below!

So, what are these shells good for? Well, firstly, they can prop up the door. But that's not what we're talking about now. The beauty is that working with a kettlebell is very energy intensive. Just 20 minutes of exercise will help you burn about 300 kilocalories. Phenomenon? Well, yes. And it is explained very simply. Kettlebells are a device with a constantly changing center of gravity. Thanks to this focus, performing exercises that you can easily overcome with dumbbells becomes a non-trivial task. Your core, glutes, legs and shoulder girdle they will be incredibly happy - and will thank you with beautiful views.

Still in doubt? Try this workout from Shawn Armstead, owner of Phenomenal Fitness in Chicago, to see if we're right. And buy a new dress a couple sizes smaller.

Action plan

You will need a kettlebell weighing 4-8 kg, no more.

Do all the exercises in order, without a break between them.
Then rest for 2-3 minutes.
And again into battle, that is, repeat everything from the beginning.
It is recommended to complete 2-3 such circles at each workout.
Two to three workouts a week is the minimum required to see noticeable results. Hurry up and get started!

Circular transmission

Holding the kettlebell with both hands in front of you, place your feet hip-width apart and straighten your back (A).
Now with your right hand, move the projectile behind your back (B). There, without stopping, shift it to the left and return it to its original position (you will get a full circle).
Congratulations - this is your first repeat. Do ten first in one direction, then the same amount in the other.
TIP: Keep your core engaged and don't swing your hips.

Bent-over row

Take the weight in your right hand, straighten your back and lean forward, slightly bending your knees (A).
Without helping yourself by rotating your body, pull the projectile to the side chest and retract your shoulder blades (B).
Smoothly return the weight to its original position and repeat. Do this 10–12 times with each hand.

Deadlift

Place your feet shoulder-width apart and the kettlebell on the floor between your feet. With your back straight, squat down and grasp the apparatus with both hands (A).
Tightening your buttocks and pushing your pelvis forward, straighten your back and legs, lifting the weight from the floor (B).
Return to the starting position and do 10-12 such repetitions.

Eight

Place your feet wider than your shoulders. Bend your knees and lower yourself into a half-squat, keeping your back straight. The kettlebell should be under the back of your left thigh - grab it on both sides of your leg (A).
Now, holding the projectile only with your left hand, draw a horizontal figure 8 in the air, that is, move it along this trajectory: forward around the left knee, between the legs and again under the back of the thigh, but this time of the right leg (B).
Take the kettlebell with your right hand and do the same - move it in front of your right knee, between your legs and to the back of your left leg. This is one repetition - do ten.
TIP: the movement should be slow but constant, without delays

Turkish Rise

Lie on the floor, raising the weight above you with your right arm straight. Straighten your legs and back (A). Bend your left leg and place your foot on the floor.
At the same time, raise your body while maintaining a vertical position. right hand(IN).
Return to the starting position - this is one repetition. Make five of these. And then the same amount on the other hand.

Swing

Take a kettlebell and place your feet wider than shoulder-width apart. Sit down and bend over, swinging the projectile with straight arms in the direction of the groin. With your legs powerfully straightened and your hips pressed forward, push the kettlebell up in front of you, lifting it to shoulder level (A).
Without straining or bending your arms, lower the projectile and, following its movement, bend over and squat again (B). This is one repetition - do 15-20 of these.
TIP: If you have back problems, don't swing without your doctor's permission.

Squats

Place your feet shoulder-width apart, lift the weight to your chest, slightly bend your knees and straighten your back (A).
Without lifting your heels off the floor, moving your pelvis back, lower yourself into a squat (B). Return to the starting position. Do 10-15 repetitions.
TIP: do not tilt your head or lift it back - this way you can save correct position housing