Source: http://totalperformancesports.com/wp-content/uploads/2013/09/kettlebell-swings-in-TPS-MEthod.jpg
Have you ever heard about kettlebells?
Kettlebells is a type of weights that look like a cannonball with a handle. It’s
a device, which comes from Russia. It was invented and used in the early
twentieth century. At the beginning it was used mainly by the military.
They are gaining more and
more popularity, now we can find them in every gym. Probably you are wondering
what is better in them than in exercises with barbells or dumbbells, so when
you perform exercises with kettlebells the whole body works. Therefore, among others, they are used in
CrossFit training. This is a strength-endurance workout. These exercises aren’t
only for athletes, anyone can perform these exercises. It’s important to choose
the kettle with the right weight for yourself. They improve endurance, strength
and flexibility.
Source: http://totalperformancesports.com/wp-content/uploads/2013/09/kettlebell-swings-in-TPS-MEthod.jpg
Your basic movement is a
swing. The most popular swing is a Russian swing. Look at the picture.
At the beginning you hold it
between your legs, then you toss it up higher and higher until it reaches the chest.
When you make an American swing, your kettlebell is over your forehead. You
can also swing a kettlebell with one hand.
Examples of exercises with kettlebells:
Source: https://s-media-cache-ak0.pinimg.com/736x/46/72/48/4672481e466328890589d71e0bc17ff0.jpg
Source: http://www.womenshealthmag.com/sites/womenshealthmag.com/files/2014/08/20/killer-kettlebells_0.jpg
Training with kettlebells is
recommend to anyone, but before you started I suggest going to an instructor. You
can learn bad habits from movies. Some gyms offer classes with kettlebells.
An additional advantage of kettlebells
is that you can train everywhere, which is a great solution for people who have
little space and time. You should train regularly, even 15 minutes three
times a week brings visible effects.
The major advantages of
training with kettlebells are:
·
strength and
endurance of all muscles, allowing for the harmonious development of the entire
body;
·
rapid emergence of
results in the case of exercise with dumbbells and barbells;
·
improvement of fitness
and cardiovascular endurance;
·
improvement of body
movements during daily activities;
·
fast weight loss
Videos and the description
of several exercises for those interested :)
Enjoy!
Comments
I basically have the muscles in my arms weak like a 5-year-old baby, so I don't know if I would be able to lift any of these :D Also, I can picture myself accidentally dropping the kettlebell while doing a swing and killing someone standing in front of me :D
Jokes aside, I mainly train to get my legs and belly in shape, so I don't know if the kettlebells are the best choice for me.
These classes are conducted at several gyms in Warsaw. It's great fun!
There are also many other things :)
And before anyone critique the 'learning from the internet' as a whole, the Internet is a damn big source of any information including scientific papers and full books on any subject, so how well you're spending your time learning there depends on you.
Why I'm surprised. Hmm, I don't know- maybe this: " something good from Russia". Sorry.
It seems to be really good tool for many good and effective exercises, which move whole body. I believe that "The killer kettlebells workout" can kill. Many repeats.. :P
It is a great part of training program when you need to reach specific result or have it at home (in those terms one of those things is able to become much more effective and not space consuming as it could be with barbells), however, it is definitely not the 100% solution in the gym where you have sometimes unlimited possibilities to train.
If you want to know more about kattlebells probably you would like to see some jokes about it (WARNING STRONG LANGUAGE, COULD BE OFFENSIVE)
https://www.youtube.com/watch?v=5gJfcL3lI3o
muscles part. On the other hand I think that kettlebells training could be an answer for those who can't make at least one hour three times a week.