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Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

SWING Z PRZYCIŚNIĘCIEM KETTLA DO KLATKI_LOOP.mp4

SWING Z PRZYCIŚNIĘCIEM KETTLA DO KLATKI_COVER.jpg

How to properly perform a kettlebell swing?

The movement is performed by:
- glutes and thighs

Additionally works:
- shoulders, arms, back

Starting position:

Pick up a kettlebell and stand with your feet hip-width apart. Pull in your abs, straighten your back, and lower your arms with the weight to your sides. Palms turned outward.

Movement:
Bend your knees, lean your straight torso forward, and take your arms back. Dynamically straighten your legs and torso by raising your arms with the kettlebells to neck height. Immediately bend your elbows, bringing the kettlebell to your chin. Immediately straighten your arms forward and return to a half-squat with your arms back. Repeat.

Tip:
Keep your back straight, shoulder blades retracted. Squeeze your glutes as you straighten your legs. Keep your knees above your knees as you bend and straighten your legs (do not roll them inward).

To You'll need kettlebells to perform this exercise.

Swing with pressing the kettlebell to the chest

Swing with pressing the kettlebell to the chest

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