The unreasonable hypnotic power of the Olympics often forces us to get stuck for hours in front of disciplines which generally ignore, enchanted like children who see for the first time the train or sea. Lifting weights, for example, is one of those dishes that imagination has always confined inside a gym, where men from the muscles that seem to mountain ranges, crossed by paths of raised veins, constantly in danger of being crushed by a rocker load of cast iron discs. And this is one of the reasons why you’ve never considered the idea to lie down on a bench and entrust to your powerful arms not exactly a challenge against the fate that, frankly, you have little chance of winning. Let’s say that, in terms of weights, you are a beginner.
The weights have a ball
The news is that there is something new – then new is not new, since already in ancient Egypt it was such a thing – that promises to change the ratio of beefy aspirants with the concept of weight lifting, combining quest activities with the cardio-vascular, coordination and motor development. It’s called kettlebell is a cast iron ball and provided with handle, used to diversify the work with weights and introduce new shades to the motivation and the physiological system.
Coaches and specialists in the field have no doubt that kettlebells are revolutionaries in their way, because they call into question multiple joints, which stimulate all the larger muscles of the body.
Ok. What does it mean? It means that the calories are on fire faster and be interested in are aspects such as strength, endurance and power. All thanks to a ball. Still you not convinced? Well, dear newbie here some exercise to get an idea of what might be useful to train with kettlebells.
Ideal for buttocks, tendons and back, the detachment begins in a duel between you and the kettlebell resting before your feet, open and positioned over the line of the shoulders. With the classic motion of the squat, you fold, you grab it by the handle and the weight you lift it, making first lever on the heels and then gradually straightening his back and chest and squeeze your buttocks. Three sets of ten repetitions may be enough to begin with.
Basically, the gesture ballistic is the same as when – bending his knees and picking up the water between his legs and then release it to the top – it squirts sadistically a person entering with great suspicion at sea. Only that, instead of water, there is a kettleball, which must be raised and lowered smoothly for 10 consecutive times, in a series of three repetitions. The beneficiaries are the lower back and hips.
You may also like to read another article on BestAntiBiotic: How to avoid cramps during exercise
Turkish get ups
The name should already say much. In the classic squat position, with the buttocks almost touching his heels and your back straight, they grab two kettlebells and you carry over your chest, at shoulder height. It goes up, as in an exercise squats and push your arms up, in a total relaxation. Then he backs down. This is all very well to shoulders, quadriceps, glutes and hamstrings. Usual 3 sets of 10 repetitions.
High lift with one arm
Legs apart, knees bent and, in the mind, the very clear image of the cowboy trying not to fall off the mechanical bull. The arm grabs the weight between your feet and lets it swing, in a movement that starts from the bottom and reaches the level of the head. Good exercise for obliques, biceps and glutes.
Clean with an arm
A movement not too complex that involves the arms, shoulders and entire lower body. The kettlebell between your legs and lifting, turning a hand inside the handle, above the biceps, chest height.
Doing so is easier than talking about it and the web is full of very effective tutorial. Almost all gyms are now equipped with kettlebell weights of various sizes. To do this at home, however, you can buy the equipment at any sporting goods store.Tags: exercises, Kettlebell