- Встаньте прямо, ноги на ширине плеч, держите гирю перед тазом.
- Держите руки прямыми, поднимите гирю чуть выше уровня головы.
- Вернитесь в исходное положение и повторите.
- Start by standing with your feet shoulder-width apart and holding a kettlebell in each hand.
- Bring the kettlebells to your shoulders, with your palms facing inward and your elbows bent.
- From this starting position, dip your knees slightly and then quickly extend them as you press the kettlebells upwards.
- As you press the kettlebells upwards, also push your hips forward to help generate additional power.
- Slowly lower the kettlebells back down to the starting position, and repeat for the desired number of repetitions.
- Hold kettlebell at shoulder height with feet shoulder-width apart.
- Squat down, then drive upward, pressing kettlebell overhead in one motion.
- Lower kettlebell as you descend into next rep smoothly.
- Hold kettlebell at shoulder height, feet shoulder-width apart.
- Dip slightly at knees, then drive upward, pressing kettlebell overhead.
- Lock out arm briefly, then lower kettlebell under control.
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