Die besten Kettlebell Übungen

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[{"selector":"#anim-91727ffa-682f-4e51-9634-4f89721685eb","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6aa788a4-414f-4111-b78c-089047d86b60","keyframes":{"transform":["translate3d(-115.82278%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7001065a-421d-43fc-aca8-eabedeabfabe","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-19c43e39-66c2-4c9d-b88d-16d6c64cc6cf","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d437df8a-2805-4d87-9c62-c989deb09c40","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Was sind kettlebells? Kettlebells sind Hantelnin Kugel-form. Oft sind sie aus Eisen oder Plastik. Sie haben Griffe, um sie besser fassen zu können und man kann sie in verschiedenen Gewichten kaufen. Pfeil WEITER Mehr über Kettlebells

[{"selector":"#anim-7d06bba2-bcba-4bc5-8bfd-9e905624e7a3","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-0f95c319-0130-4a69-99fd-d66090e5b67b","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d7d10097-a827-400b-9631-3db55458364b","keyframes":{"transform":["translate3d(-115.82278%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2c3f53b6-5303-4565-998d-8b94474437f0","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-83e5f8eb-aaba-4524-ad6b-d66b938042ca","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Kettlebell-Training Wie mit jeder Hantel kannst du mit Kettlebells den ganzen Körper trainieren. Denn durch den Schwung, den man in den Übungen braucht, muss dein ganzer Körper unter Spannung stehen. Pfeil ZURÜCK Kettlebells

[{"selector":"#anim-9eb7c2ca-f7eb-45db-8d05-9ae46bab7341","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-bede8050-506d-4047-8995-9f1c82b8c7cf","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ff9154e-89bd-46e5-b6d4-ac5ef1794d54","keyframes":{"transform":["translate3d(-115.82278%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Explosivität Das Wichtigste beim Training mit Kettlebells ist, dass du die Übungen explosiv, also mit schnellem Start ausführst. Bei dieser explosiven Bewegung solltest du immer ausatmen. Kettlebells

[{"selector":"#anim-449d2685-deb7-42f4-a315-566277bfdd4e","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-1fd92dbe-acd3-4706-8e1c-1da431ca556c","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-75156107-7c6d-4343-8e06-29a6983ad041","keyframes":{"transform":["translate3d(-116.4557%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] # Kettlebell Swing Die wohl bekannteste Übung ist der Kettlebell Swing. Dabei stehst du Hüftbreit und etwas in den Knien. Die Kettlebell ruht zwischen deinen Beinen. Dann schwingst du sie nach vorn und richtest dich dabei auf. Kettlebells

[{"selector":"#anim-f6f3ee45-41d1-49d0-8b40-d0d970c5e7da","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-065c3300-cafb-4eda-be60-deaeb28983ac","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79ced4ee-f419-4036-b279-4ee39155b897","keyframes":{"transform":["translate3d(-115.82278%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] # kettlebell goblet squat Nimm die Kettlebell mit beiden Händen vor die Brust. Dann gehst du mit der Kettlebell in einen tiefen Squat. Spanne dabei den ganzen Körper an. Kettlebells

[{"selector":"#anim-d62dac40-31ca-43bf-9dbc-af369cb58dad","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-78c7d150-453e-41d2-80b7-8e57ef755cf8","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-57625753-6518-4955-b7de-24f93228ebe5","keyframes":{"transform":["translate3d(-115.82278%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] # Deadlift Auch der Deadlift ist eine Squatvariante. Dabei stehst du breitbeinig und hebst den Kettlebell mit geradem Rücken auf. Anschließend wiederholst du die Bewegung, aber tippst immer nur den Boden an statt sie abszustellen. Kettlebells

[{"selector":"#anim-b6fc165a-5cdd-4436-b597-78fbdeaafe97","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-8bed0d66-44c9-412f-9a88-571f0ecc68c5","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-094f2509-4fb2-4c6e-95b7-875f78457269","keyframes":{"transform":["translate3d(-115.82278%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] # kettlebell lunge kick Beim Lunge Kick nimmst du die Kettlebell vor dich. Danach gehst du in einen Ausfallschritt und richtest dirch direkt danach mit einem Kick nach vorn wieder auf. Kettlebells

[{"selector":"#anim-7c2c8ba5-fff9-4560-a901-fa3484d2d30c","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-72057638-19b2-467e-aee5-6bd22eeba9c1","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c13feb1a-31e0-4221-bd8c-4dca6c4eab1d","keyframes":{"transform":["translate3d(-115.82278%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] # Russian Twist Der Russian Twist stärkt deine Körpermitte. Setze dich in eine Crunch-Position. Nimm den Kettlebell und tippe ihn rechts und links neben dich. Fortgeschrittene können den Kettlebell zwischen-durch in die Höhe heben. Kettlebells

[{"selector":"#anim-a230ebe3-f692-4b94-942f-3311ae14ad40","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-9a1d8683-24a1-4818-a2e2-488abf9f127a","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55c555f7-d2cd-4074-9e05-845f012eb2d5","keyframes":{"transform":["translate3d(-115.82278%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] # einarmiger Squat Bei dieser Kettlebell-Übung gehst du in die Knie und hebst nur mit einem Arm die Kettlebell auf. Beim Aufrichten streckst du den Arm voll aus. Kettlebells

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