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SCORPIO TRAINING
KETTLEBELL EXERCISES
All rights reserved.
No part of this publication may be reproduced, stored as a data source or transmitted in any form without the permission of the right holder.
The publication is secured by a unique cipher, assigned to an individual order. If the book is used in a way that exceeds its own use, then responsibility for illegal distribution, as well as any legal consequences, may be transferred to the person to whom the individual key is assigned. WWW.DROGASKORPIONA.COM 
Title: Scorpio training. Kettlebell Exercises.
Author: Marcin Majchrzak
Cover artwork: Marcin Majchrzak
MM EUROBOOKS
Edition I
Pozna 2020
For Andriana
TABLE OF CONTENTS
All information provided in this publication is of general informational and educational nature, may not be treated as medical advice, and the use of the information contained is at your own risk. The author has made every effort to ensure that this product is fully valuable, but is not responsible for how this knowledge will be used and for potential consequences.
GENERAL TRAINING TIPS
This will reduce the risk of injury and also ensure the full effectiveness of muscle work. 3. Finish your workout gently by doing reduced-intensity cardio and stretching exercises. 4. Specify the training goal and adjust the duration of the training unit and the load applied to it. 5. 5.
Start the training unit from the starting position. The weight lies in front of you, and your position is characterized by a slight knee deflection, an upright position and loose shoulders and arms. Raising the weight precedes the knees bending and torso inclination, but keeping the straight back. As the position is straight, the chest should be pushed out and the shoulders removed. 6. Take care of the correct technique.
This ensures obtaining the expected results and the safety of the exercises performed. Training should take place under the guidance of a qualified instructor who will correct any errors. When starting most of the exercises, you should keep an eye on your straight back, retracted abdomen and unstretched chest, as well as your shoulder blades pulled back and down, but this is not the rule for all exercises! Each training should take place under the supervision of a personal trainer! 7. Changes introduced to our training plan protect against stagnation and guarantee its effectiveness. 8. Ensure proper breathing while exercising, which increases their effectiveness.
In practice, this means breathing out at the moment of the greatest muscle tension. Translating this into specific groups of exercises, exhale while squeezing the weight or pushing the hips and throwing the weight forward. Inhale characterizes the phase of lowering the weight and swing to each other. 9. Give your body time to recover between training units.
- CARDIO
JUMP ROPE
BOXING RUN
- NECK
EAR TO SHOULDER
UP / DOWN
- SHOULDERS
FORWARD / BACK CIRCULATION
CHEST RACKS
-SHRUGS FRONT / BACK
- BACK
ROTATION
-SIDES
CHEST OPENING
- ELBOWS
STRAIGHTENING
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