Kettlebell workouts are the most effective strength training exercises that also combine the benefits of cardio exercises. The secret lies in the design of kettlebells where the individual’s center of gravity is slightly off, thus, encouraging the muscles to work harder to keep the body’s balance on an even keel. In fact, kettlebell exercises work
Kettlebell Exercises, Workouts, Diets
The best kettlebell website for motivation, workout plans and diets.
That is the first question that needs to be clarified. It is a training accessory, a weight that has the form of a cannonball with a handle and that takes more and more importance as much in fitness as in bodybuilding. Historically, it comes from the Russian army that was handling cannonballs to train, to which the soldiers added a handle for more comfort and safety. Russian traders also used it, not to train but to weigh the goods sold. The size of the ball indicates indeed a precise weight, distributed between 8 and ... 48 kilos!
Today, kettlebells have become more democratic and are used not only by athletes, but by all athletes. Fysiki offers you to discover or re-discover a focus that changes the ordinary!
It is possible to make multiple movements with a kettlebell. The center of gravity of the object is shifted relative to your hand, which is why you will be able to easily move so-called pendulum movements, which it is not possible to achieve with dumbbells. In many movements, the kettlebell is held in one hand. Many muscles are thus required to work the coordination and balance during the effort and also expect to provide a cardio-vascular work consequent.
There are several kettlebell exercises, the most common is called kettlebell swing:
Kettlebell Swing: You stand, the kettlebell is standing in front of you. Bend the legs to grasp the weight, do not round the back because it must always remain straight and for that, take out the buttocks. Now, let the weight go backwards, then, give an impulse with the pelvis, so as to propel the weight forward, until it is over the head. The muscles of the arms do not intervene practically in the movement, the pendulum is caused by the impulse given by the pelvis, via the muscles of the legs and the abdominal strap. The movement is done with both hands. If you start with the Kettlebells, start with a light weight to assimilate the movement.
Pay attention to your back! The most common mistake, when you start using a kettlebell, is not to place your back properly. The work required by most exercises should be performed not with the arms or back but with your legs. This is a certain technique to acquire to avoid injury.
Before you integrate a kettlebell into your workouts, think about mastering the movements and their execution.
Variations of exercises with kettlebell available on KettlebellGuide.com
Halo : Stand up, take the kettlebell, over the chest holding the weight down, hands are fixed on the handle. Rotate the kettlebell around the head by making circles. When the kettlebell passes behind your head, the ball is then up. Remember to keep the cladding well during the entire movement. To do this, place the pelvis in retroversion by contracting the buttocks and abdominals.
Swing alternates : You stand, the kettlebell is placed in front of you. Bend the legs to grasp the weight with one hand, do not round the back which must always remain straight and for that, take out the buttocks. Let the weight go backwards, then give an impulse with the pelvis so as to propel the weight forward. Do not mount it higher than the shoulders. Grasp the Kettlebell with the other hand in the up position. The muscles of the arm do not intervene in the movement, the pendulum is only caused by the impulse given by the pelvis, with the muscles of the legs and the abdominal strap. If you start with the Kettlebell, start with a light weight to assimilate the movement.
Kettlebell front slit : You are standing, your arms are relaxed along your body and you hold a kettlebell in your right hand. Step forward with your left leg. Fold your knee at a 90 degree angle with the floor. Your thigh should therefore remain parallel to the ground. Pass the Kettlebell under your leg and retrieve it with your left hand. Return to the original position and make the same movement with your second leg. The knee, of the leg that you advance, must not go over your shin.
Rowing Kettlebell : You hold a kettlebell in your left hand in hammering. Your right foot is on the floor, your elbow resting on your knee and you are leaning forward. Pull the kettlebell upwards by raising the elbow as high as possible by blowing. Gently lower by inhaling. Work first on one side and then on the other.
Start with a material suited to your strength and technical level. Do not be too greedy, especially when you start, an evolution is always possible after a few months. As a general rule, you are advised a kettlebell of 8kgs for women and a kettlebell of 12kg for men, whose level is beginner. You can increase to 12kg for women and 16 and 20kg for men when you have achieved a good level of practice in the discipline.
Most of the exercises with kettlebell are dynamic and muscularly involve the entire body. Training with kettlebell makes the hamstrings, buttocks and back muscles work as a priority and also allows you to work on your coordination and balance, because many movements are to be performed with one hand dynamically.
The movements of the exercises with kettlebell are very complete and imply a strong cardiovascular mobilization. You can improve your aerobic abilities after only a few weeks of practice with a suitable charge accordingly.
For better fitness, including exercises with Kettlebells will be very positive! In addition to adding a dose of fun and always varying a little more your sports training, the benefits are many:
You strengthen the muscles of the back, therefore you get better posture and lessen the pain that you can possibly feel at the lower back or neck;
You improve your strength and muscle power;
You are soliciting your cardiovascular system;
You work your dexterity and coordination of your movements;
You gain in explosiveness.
The kettlebell is perfect to get in shape and involves coordination and movements that are out of the ordinary. You gain strength and power through progressive and adaptive training. Include kettlebells in your training routine and no matter what your chosen sport, from snowboarding to soccer, you'll benefit from kettlebell training. Kettlebells are for you, whether you are a beginner or an accomplished athlete.