A kettlebell is a sports equipment for strength and cardio training, made in the shape of a sphere with a cast handle. Exercises with a kettlebell have their own characteristics and differ from the more familiar exercises with dumbbells.
We offer you detailed material about the advantages and disadvantages of training with a kettlebell, as well as a selection of effective exercises with a kettlebell for strengthening muscles and burning fat.
What you need to draw with a pencil
Pencils
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They are soft and are marked with the letters “H” , “B” and numbers. The higher the H , the harder the pencil and the paler the line it leaves. B value means a soft lead and a rich black color. Hard pencils are used most often in sketching, and for drawing you will need: HB for sketching and 4B , 6B and 8B for various types of shading.
Choose pencils for drawing
Paper. It should be dense (90-110 g/m2) and smooth. Then you will have a chance to correct the mistake you made and draw small details. Special sheets for drawing or drawing or graphics paper are best; in extreme cases, use watercolor paper. If you plan to just practice your hand on sketches or shading, without corrections, you can use good quality office paper.
Choose paper for drawing with a pencil
Eraser. You should not buy multi-colored children's erasers - they do not serve their purpose well enough and can stain the paper. You don't need a hard eraser either - they are most often used when working with hard or colored pencils. Take a soft eraser in a neutral color, such as FaberCastell.
Stationery knife or cutter. When drawing with a pencil, you will need to frequently adjust the point of your pencils. An ordinary sharpener is not always able to help, since in drawing, in addition to the classic cone sharpening, “spatula” sharpening is used. With its help, depending on the position of the pencil relative to the paper, you can get a thin or thick line - useful for quickly setting tone and creating complex strokes.
What exercises should you do with weights?
Swing kettlebells with two hands
This movement perfectly pumps the gluteal muscles, and when performed intensively, it burns no less calories than running.
Stand with your feet shoulder-width apart and grasp the handle of the kettlebell with both hands. Lean forward with a straight back, bringing the projectile between your legs in straight arms, and then powerfully straighten up at the hip and knee joints, swinging forward. When the weight reaches the level of your collarbones, let it fall under its own weight and bring it back between your legs.
You can also do American swings. In this variation, you need to put in more effort so that at the extreme point the weight is above your head.
Swing a kettlebell with one hand
This kettlebell exercise is used as a lead-up movement to the snatch. Due to double swinging, you spend less energy and can work longer.
Stand with your feet shoulder-width apart and hold a kettlebell in one hand. Swing between your legs and, when the projectile reaches the end of the range, straighten your knees while maintaining a tilted body.
After this, do a slight squat and point the weight forward, powerfully extending your hips and knees. When the projectile reaches shoulder level, let it fall while bending your knees.
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