How to practice kettlebell kettlebell training action book

Kettlebells, the fitness training equipment, has become popular in the Asia-Pacific region in recent years, especially in China, and with the introduction of national fitness, there are also many courses on kettlebell training, which shows that kettlebell training can bring many benefits, and there are many people who should prove its effectiveness.

What is a kettlebell?

A kettlebell is a cast iron weight training device with a handle on an iron ball that is easy to grasp. Originated from Russia, it has a long history. The reason why it is so popular is that kettlebells can be used with multiple movements such as lifting, pushing, lifting, throwing, swinging, etc. to achieve the purpose of fat burning and muscle training, and also to exercise cardio aerobic capacity. Whole-body exercise, and not subject to the restrictions of the venue, convenient storage, so in recent years very popular with the sports crowd. In terms of specifications, there are classic and competitive models, and the common weights are 8kg, 12kg, 16kg, 20kg~48kg, with every 4kg being a grade. Each grade of the classic model has a different thickness of the grip, so it is more important to pay attention to the problem of the center of gravity in training, relatively, for the training of grip strength is also helpful. The competitive models are international standard specifications, using different colors to do the grade distinction, so that the judges can directly identify the weight through the color during the competition.

Benefits of kettlebell exercise

1. Can develop a variety of strength, muscle strength, endurance, cardiorespiratory capacity. 2. Functional training, and the integration of strength and flexibility, is conducive to improving bone density, helping the body to be stronger, better performance in coping with activities of daily life and other sports, and reducing the risk of sports injuries. 3. Fat burning, weight loss, burning 272 calories per 20 minutes. 4. can help improve the body's posture of the whole body training, especially the most significant results of abdominal training. 5. Very efficient exercise, any time, any place can be trained; and in a single training can achieve multiple different effects - aerobic, muscle strength, balance, stability, endurance. 6. Improve back pain - research has found that kettlebell training provides some unique weight-bearing patterns that we don't see in traditional weight training, and that the active use of the lower back is required when performing swinging movements, greatly enhancing the function and health of the lower back.

Kettlebell weight loss movements instruction

Movement 1: Kettlebell Swing

The Russian kettlebell swing focuses on the swing only reaching shoulder height, using hip strength, hip hinge and breathing techniques to make this movement very explosive. This is a muscle strength training and cardio training two in one movement. The kettlebell swing is considered to be the most powerful kettlebell movement because it requires total body strength to complete, and has excellent fat loss and high cardio effect, and is also considered the most basic of kettlebell exercises. Although it looks very easy to perform, it is not accessible to everyone to achieve the correct posture and actually requires a lot of time to practice to achieve the most correct posture and maximum results.

Movement two, kettlebell goblet squat

Squat is a basic fitness movement that can be added to a variety of changes, kettlebell goblet squat not only stops at the training of the leg muscle groups, but also can improve the body's mobility and physical fitness, even when weight is added, can easily not strain, smoothly executed. It is a relatively easy to get started with the movement.

Movements three, Turkish stand-up

Turkish stand up is a slower movement, including lying on the ground, stand up, and then lying back to the ground continuous action. It helps to improve the fluency of the movement, and with the addition of weight - kettlebell, it requires strength, mobility and skillful movement. This is a total body exercise that combines strength and beauty and requires great concentration on every little detail of the movement. It is essential for strong shoulders, strengthening the hips and trunk, and advanced mobility.

Movement four, kettlebell high lift

If you can perform the first three movements correctly and have a degree of shoulder stability and mobility, the kettlebell push-up is another excellent must-have movement. Although it looks the same as the overhead press, the truth is that the kettlebell overhead press is not just a shoulder exercise, as you must use your whole body to drive maximum pushing power. You may be pondering the advantages and disadvantages of kettlebells versus dumbbells or barbells, but the differences will be apparent when you perform this movement, as the unique handlebar shape of the kettlebell makes your shoulder joints more comfortable when pushing.

Movement five: kettlebell jerk

Slightly similar to the kettlebell swing, it is also a very explosive exercise that targets the strength and fitness of the entire body and strengthens the core, hips, thighs, and arms. But there is a very important tip is the way to grip the handle, you need to be flexible and loose grip, do not hold the handle tightly, otherwise the kettlebell may directly hit the arm and cause injury.

Action six, kettlebell snatch

Kettlebells are different from barbells and dumbbells in that kettlebells are more flexible tools, and the grip should not be locked in the palm of the hand like the other two pieces of equipment. The kettlebell snatch is an advanced kettlebell exercise, so it is recommended to master the first few exercises and establish sufficient shoulder and hip stability before training for the snatch. Start with a light weight and become proficient in the arc of the snatch, then slowly increase the weight.

Recommended weight for kettlebells

Kettlebell training must use multiple muscle groups at the same time in a single movement, which is very different from general split-movement training, and the dumbbell curl is a perfect example of a split-movement. In terms of weight selection, based on past training experience and different genders, we distinguish the following for you. The weight of kettlebell starts at 4kg, most commonly from 4kg to 24kg, and generally the recommended common weight is around 8-16kg. Beginners refer to those who are less familiar with weight-related training; those who train with weights more often can try kettlebell weights for advanced people.

Common Kettlebell Training Mistakes

For many female beginners, when they first encounter kettlebells, it's natural to pick up a kettlebell and make a one-armed upright rowing motion, and then immediately say, "That's too heavy!" . It's important to remember that, as we just mentioned, kettlebells are different from dumbbells, which require only one arm to complete the training, because kettlebells use the entire upper and lower body, especially the core muscles as the main source of strength. If you choose a kettlebell that is too light, there is a high chance that you will only use a single muscle rather than the correct posture. Using too light a weight for kettlebell training will not achieve real results and will not help you make more progress. Typically, a kettlebell weight of 8kg is the best weight to start with. Many men who are already experienced in weight-related training often think that 16kg is too little when they are new to kettlebell training because you are already very skilled at 16kg for barbell curls, squats or hard lifts. Remember, kettlebell technique is different from other sports and often kettlebell training is combined with high intensity intervals, so 16kg is the most appropriate weight to use in order to learn proper form. The choice of kettlebell weight should be based on your training intensity, starting at 8kg for girls and 16kg for boys.

What kettlebells are available for purchase

Adjustable kettlebells: replaceable bar piece to do 5-25kg weight adjustment, if you want to do a complete set of training, replaceable weight kettlebells let you only need to buy a set can be a variety of weight training, very convenient. Rubber covered kettlebells: currently there are 8, 12, 16, 20, 24 kg 5 kinds of weight to choose. Athletic kettlebells: international standard size kettlebells suitable for professional training and competitive use, including pink 8kg, blue 12kg, yellow 16kg, black and purple 20kg and other four weights for your choice.