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Getting Started with Kettlebell Exercises
What is a Kettlebell?
A kettlebell is a ball of cast iron with a handle that is used in exercises involving various movements that make one lose their center of gravity.
The goal is for the various muscle groups to feel compelled to maintain balance, such as muscles in the torso.
These are metal spheres that have a handle, which allows them a comfortable grip.
They are a type of specific dumbbells with which you can perform various movements such as squats, swing and snatches, among others.
They measure their weight in poods, this means that 1 podo equals 16 Kg. The most common for kettlebells are 16 Kg (1 pood), 24 Kg (1.5 poods), 32 Kg (2 poods) and 48 kg (3 poods).
Although there are countless workouts with kettlebells, know these exercises that mobilize the resistant fat to have a flat abdomen.
This exercise has already become a classic. It is the movement best known to people and its execution is not so well achieved, it is not simple.
The main movement is the same as that of a pendulum. The work is usually done by the legs.
With the initial impulse of all the muscles of the body we went to a work of legs and balance at the level of the enormous lower and upper train.
We must take our heart to a pulse level as if it were a race. Try to keep the swing for more than 1 minute.
15 benefits of heavy kettlebell swings
1. Effective whole body workout
The kettlebell trains the whole body. The exercises are very complex and stress many muscle groups at once.
Kettlebell training is super effective due to this holistic use of the body. One achieves with 20 minutes a similar effect, as after one hour of endurance training.
This is mainly due to the fact that muscle groups are not claimed in isolation. The body acts as a unit and the metabolism is instantly stimulated.
In addition, the kettlebell requires a high degree of coordination because the exercises are complex and involve many individual movements.
Through this whole-body workout also tendons and ligaments are strengthened.
2. Bodybuilding and strength of the whole body
The exercises with Russian weights force us to put in movement the whole body, enhancing the global strength of the person without leaving any muscle unattended.
In the long run, this way of exercising ends up modeling the figure and giving much more energy and vigor to the muscles than traditional machines, without weaknesses in areas that have not been worked on, with a greater contribution of mobility.
3. Coordinated and athletic exercise
With the routine of kettlebells the athlete becomes a perfect and total machine, coordinated and fully concentrated, preparing his mind at the same time as his body to withstand the effort.
The result is an athlete physique, solid and forceful, with a correct posture, without bad habits, and healthy joints.
4. Definition and thinning
The kettlebells, unlike traditional weights, make us enhance our muscle mass and move intensely in doing so, defining the muscle and burning fat quickly.
Thus, they suppose a perfect combination between muscular growth and cardiovascular exercise.
5. Simplicity and fun
One of its biggest attractions is that the exercises are easy to learn and anyone can train with them; indeed, the indications of the monitor are easy to follow.
In addition, the training with kettlebells is fun and the athlete’s own concentration gives him optimal performance.
6. Home training
These exercises are ideal for training from home, giving everyone the chance to work their body satisfactorily.
There are exercise rooms for training with kettlebells at any time of the day, throughout the year, so that you can make sport at home a routine towards perfection.
7. Effective training
Kettlebells are very handy. Especially if you train with low weight, they are often not very big. You can take them anywhere.
And best of all, you do not need anything else! Except for a towel. You get sweaty after a very short time. So you can train on a very small area at any time, whenever you want.
8. Low risk of injury
The shape of the kettlebell is versatile. In contrast to training with barbells, the risk of injury during kettlebell training is quite low.
The training protects the joints, because it is designed holistically and is not specialized in individual muscle groups.
However, kettlebell training also requires a lot of concentration and practice. Before doing the exercises, you should go through them in peace and automate the individual movements.
This is the only way to minimize the risk of injury and can use another advantage of the kettlebell.
9. Increasing strength endurance
Before my first kettlebell workout, I was really skeptical of whether weight training was right for me. But I quickly realized that not only does it increase strength, it also increases strength endurance.
Just by constantly increasing the repetitions increases the endurance of the muscles.
With a stopwatch you can easily train the endurance with the kettlebell. It starts with a short duration, such as kettlebell swing, and increases from unit to unit.
So you effectively drink your own strength endurance and quickly realizes in everyday life that you are fitter.
10. Versatile training options
A big advantage of Kettlebell training is the versatile training possibilities. So you can often extend the basic exercises even more.
Training sessions are often tailored to specific areas of the body, but with a few simple modifications, you can make many units even more effective.
On YouTube, there are now many videos that highlight the versatile training options. For example, I like to train with the following tutorial. The exercises are varied and variable. And in the end you are completely flat. So I at least …
11. Effective back training
The back is one of the sources of pain number 1. Who does not get back from a lot of sitting and too little exercise? With the Kettlebell you can quickly strengthen the back muscles. Especially the Kettlebell Swing claims and trains your back at the same time.
In the exercise, the back muscles are permanently tense, otherwise you would tip forward.
This tension is noticeable when you have not done anything for the back for a long time, after the first few turns. Just as quickly, however, one notices how the back is strengthened, if one has trained a few times with the kettlebell.
12. Stress on muscle groups that would otherwise be less trained
Training with the kettlebell is very dynamic. The Kettlebell Swing is a dynamic movement due to the swinging motion, which requires a lot of muscle.
This mainly activates muscle groups for stabilization. These are not addressed in other equipment training, for example, with dumbbells. The dynamic movements provide for complex muscle strain, which leads to enormous soreness, especially in the first time.
13. Kettlebell can also help in Rowing
The most active muscle in this exercise is the latissimus dorsi and it is a movement very similar to the classic dumbbell rowing for that group. We will introduce the variant of placing a hand in a position similar to that of the video.
We try not to force the lumbar curvature, feeling that we are comfortable at all times. Leaning on one hand and holding the Kettlebell with another hand, we lift the kettlebell up until it reaches the body line. 1 2 repetitions per side or hold 30 seconds.
14. Force without volume on women
For women they have been designed primarily to help burn fat and sculpt a toned body by working several muscles in the body to the same weight lifting exercises.
Traditionally isolate one or two muscle groups and not raise the heart rate to an exercises significant level. Kettlebell are intended to be performed in succession with very little rest, forcing the heart to work much harder and burn more calories.
By with a relatively low weight and perform more repetitions of certain exercise, women can develop muscle without the Fear of looking at too much muscle bound.
Kettlebell workouts can serve as a good cardio workout when truncated by time, but can be combined very well with a short term or bike to improve your overall fitness.
15. Time saving for busy people
There are dozens of great exercises that can be done while using a pair of weights and they can be put together in different orders to create thousands of unique workouts.
No matter if you are male or female, experienced or a novice, anyone can perform the exercises. same exercises and see great results.
The difference is that women or any new person in this type of training will have to start using less weight and work up heavier weights as they get stronger. These workouts are also very cardio based, what which means that, over time, you will be able to extend the duration of the workout.
When women begin to exercise with weights, it is recommended that they start with very light weights to get an idea of how they behave on their hands and get used to the new muscle patterns. Women can often start at around 5 to 10 pounds, While new men may be able to start at 20 pounds, depending on their current level of fitness.
For the first few weeks, each workout should be relatively short and include enough rest between sets to allow adequate recovery.
The 5 most frequent mistakes when doing kettlebell
It is essential to know how to correctly use the Russian weights to avoid injuries , so then I leave you the most frequent mistakes and how to correct them.
The workouts with kettlebells and kettlebell will help you improve your aerobic and anaerobic capacity, which are essential to the proper functioning of the heart, as well as help you develop speed, strength and muscle mass.
In this video you will see how the physical trainer uses kettlebells in her training routine consisting of these exercises: basic swing with Russian weight, Russian swing, American swing, sumo squat, and mill.
Common mistakes that beginners make and how to avoid them
Use a very light or very heavy weight.
A light weight will not activate the muscles and a very heavy weight can injure you.
In general, women are advised to use a Russian weighing between 3 and 7 kilos, while men should start with a Russian weighing between 7 and 11 kilos.
If you want to determine the ideal weight of a Russian dumbbell, practice first without weight and then start with a light weight and increase the weight gradually until the muscles are involved and comfortable to hold.
Does not cover the torso or the lower part of the body
Exercises with kettlebells involve the torso and lower body when performed correctly, but many people make the mistake of using only the strength of the upper body instead of covering the whole body.
To correct this, it is necessary to practice the swings until you feel how all the muscles of the whole body are involved.
Focusing only on quantity, rather than on quality exercises with kettlebell
By using multiple muscle groups when doing Russian weight, you are likely to tire much faster and lose your form.
Therefore, keep in mind the quality and not the amount of repetitions and just do between 5 and 10 repetitions at the beginning to get good results.
When you increase your strength, the number of repetitions increases.
Swing the kettlebell very fast
If you swings the weight too fast you can cause a pull in the muscle and, therefore, injure you.
The ideal is to perform a controlled movement to strengthen the muscles and use another lifting technique that is totally different from the one you usually use when doing dumbbells.
The press or curl are the recommended exercises for beginners. If you are not sure how to do an exercise with a kettlebell, consult your trainer.
Make use of incorrect shoes
The uses of running tennis could hamper your ability to move your feet in a natural and free way, so it is advisable to make kettlebells with thin-soled tennis, or be barefoot, as this way your feet can be flex and absorb the shock, while it benefits you to be connected to the earth.
Now that you know the most common mistakes when doing kettlebells, I hope you can correct them to avoid injuries, since these are very beneficial for the physique.
More so, because they not only help burn calories and increase strength — but also improve the health of the back, reduce neck, shoulder, and lower back pain, improve body posture, etc. The kettlebell or kettlebells are economical, so you should incorporate them into your training routines.