https://youtu.be/SB_GhuKodCY
Kettlebell HIIT Total Body Long Cycle
1.
Push
the weight upward with your breath under tension deep into your diaphragm,
brace your abs, squeeze your glutes to protect your back.
2.
Anchor
your feet into the ground to control the weight as it works against
gravity.
3.
Hinge
at the hips instead of folding at the waist.
4.
Hike
the kettlebell back between your legs, your arms swing like a pendulum, elbows
locked.
5.
Tame
the ark with a plank position at the top floating briefly at the top
6.
Breathe
in deep & push the weight down between your legs parking kettlebell in
front of you.
Side Note: All kettlebell exercises by nature are
resistance exercises that work against gravity with their cast iron
cannon shape kettlebell with the handle attached to the top of the weight. A well-designed kettlebell program is
essential. Why? To correctly learn the fundamental moves, you use every day to
push, pull, squat, bend, lunge, rotate & turn controlled by how you breathe,
Once the fundamentals of movement are grooved in intensities, loads, and
progressions can bolster a physical defense against osteoporosis. High Intensity Interval Training (HIIT) is a form of "cardio" training, the bouts are
done in intervals, with high intensity during the active bouts and an active recovery
during the rest bouts because once your heart rate is up it is too hard on your
heart to suddenly stop. HIIT burns a lot of fat burning calories in a short
period of time. When performing a HIIT interval, usually
aim to achieve a max heart rate of 80% — (220-your age) x0.8.v.
Safety Tops: When you use time under tension
(learning when to tighten up the muscles & relax them controlled by your
breathing) the main core contracts to avoid hurting your back, breathing behind
the shield. You can add complexity to build your foundation by learning to pull
knee caps up for glute development.
Reset the starting position each time to make sure the setup is correct.
When the set-up is correct with your anatomical breathing pattern matches the
movement, the pattern is correct. (A reset can occur with a clean to a press
before each move when you are doing a Long Cycle)
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