تمرینات Kettlebells Wrist-Flexor

Kettlebell Farmers Carry
Hold two kettlebells in each hand.
Keep your shoulders blades pulled back and walk for a specified duration.
Kettlebell Wrist Curl
Stand up straight with a kettlebell in both hands in front of your pelvis, with your forearms facing outwards.
Flex your wrist towards your body until the kettlebell is level with your stomach.
Lower to the starting position and repeat.
Kettlebell Bench Wrist Curl
Grip the kettlebells with your palm facing upwards with your forearm rested against the bench.
Slowly curl your wrist upwards in a semicircular motion.
Return to starting position and repeat.
Kettlebell Single Arm Farmers March
Standing straight with a kettlebell in one hand, lift the knee of one leg off the floor to knee height.
Bring the leg back to standing and repeat with the other leg, keeping the kettlebell on the same side.
Repeat.

Kettlebell Farmers Carry