Showing posts with label kettlebell. Show all posts
Showing posts with label kettlebell. Show all posts

Kettlebell Workouts For Women

Different Types Of Kettlebell Workouts For Women


Kettlebell Workouts For Women

Looking good isn't all about make-up and fashionable clothes and today's women know all about it. Looking good is also about being fit and looking lean and sexy. Workouts form an integral part of a woman's daily life and without working out she cannot hope to achieve that perfect hour-glass figure. Kettlebell workouts for women are best suited as it makes women look slimmer and leaner over a very short time and the exercise has the benefit of Pilates and yoga. So if you are looking for that perfect slim body then you must opt for these exercises, as they would make you lose weight and get into perfect shape within a very short time.

Kettlebells are easy to carry and you can take them to the gym where you regularly workout, in case the gym doesn't keep stock of such equipments. You can also use Kettlebell at home to exercise during your free time, without stepping out of your home. Kettlebell workouts for women can be the source of your strength training program and you can use them with different techniques of exercises. If you are looking for strength training then you must definitely start off with Kettlebells as they are sure to help you get that perfect figure in no time at all.

To start off weight training program, you can use 15 pounds Kettlebells and then move on gradually to 17 and 18 pounds as you gain strength and power. However, if you tend to lose power then do drop down a few pounds as you must realize that the body gets fatigued and will tire down eventually, when it is forced to exercise continuously. Kettlebell workouts for women can be started off with 15 pounds as they are pretty good for swing workouts and you can also use them for circuit workouts that would eventually add strength and resistance to your body.

Kettlebell workouts for women can also be timed for effective weight loss program. You can time yourself with Kettlebells and continue with repetitions for that time and then take a 1 minute break and then start off again. Circuit training is also suited for women as you would lose more fat and gain much more stamina by doing this exercise regularly and frequently. Kettlebell workouts for women work magically and you must try them out immediately to get that perfect figure. After all, every woman deserves that perfect body to get maximum attention.

Thanks for reading!
If you found this to be article useful to you or someone else, please share it with your friends! 


Kettlebell Exercises

Kettlebell Exercises - a Beginners Guide


Kettlebell Exercises

Kettlebell exercises have the potential to turn your training routine on its head. Fat loss, muscle building and conditioning can all happen simultaneously with balance and stretching ability being improved too -- If you don't have kettlebell exercises in your regime, you're missing out.

Now, before getting on to the bread and butter of the article - the exercises themselves - I feel it's important to explain what a kettlebell is.

The training tool of choice for the Russian elite forces, kettlebells have been in prevalent in Russian society for a very long time. Shaped like a cannonball with a handle on the top, kettlebells allow for compound movements that work the body as a whole with a large amount of muscles and muscle groups being worked in each workout.

When buying a kettlebell, it is important to make sure that you start off with the correct weight. Too heavy and you could risk injuring yourself; too light and your training will suffer. Men who are new to the world of fitness training should start with a 16kg with more experienced athletes opting instead for a 20kg or even a 24kg kettlebell. Female trainers should start with an 8kg weight with more experienced athletes picking up a 12kg or 16kg instead.

Unlike dumbells, kettlebells do not increase incrementally in small jumps. This is compensated by variation in the exercises performed. As strength and conditioning is increased, more difficult kettlebell exercises are deployed that push the body harder and further.

The first exercise any aspiring kettlebell athlete (or girevek, as they're known in Russia) should learn is the two handed swing. Despite it's relative simplicity, the swing is an amazing exercise as it targets the back, the legs the abs all the while increasing flexibility in the hips and increasing cardio vascular endurance. The swing epitomises all that is brilliant about kettlebell exercises.


To perform the two handed kettlebell swing, you should start by placing your feet shoulder distance apart with your toes pointly slightly outwards. The next step is to squat down and pick up the kettlebell gripping the handle with both hands while sticking your bottom out in the air. Next, stand up and swing the kettlebell in front of you, pushing your hips forwards at the top of the swing. Finally, let the kettlebell fall down between your knees while you squat down. Rinse and repeat.

It is important to manage your breathing while carrying out the swing. While the kettlebell is rising, the girevek should be exhaling gradually with a sharp exhale at the top of the swing. The girevek should then inhale as the kettlebell falls and swings down between their legs.

A simple workout that can be carried out with the two handed swing is as follows:

- Warmup for ten minutes, doing a variety of bodyweight exercises. I recommend jogging for thirty seconds, then doing thirty seconds of pushups, thirty seconds of squats and then thirty seconds of ab crunches. Repeated five times at a moderate pace, the body should be warmed up and ready for action.

- Alternate between one minute intervals of swings and active rest for twelve minutes, i.e. one minute of swings followed by one minutes of jogging followed by another minute of swings followed by one minute of pushups, and so on and so forth. Active recovery is not supposed to tax the body greatly and should thus be carried out at a moderate to low pace to keep the body active.

The next morning after completing the workout, you'll definately feel it!

Once you've masted the two handed swing, you can move on to other variations of the swing such as the one handed swing and the DARC swing where the kettlebell is released by one hand in the air and caught by other.

Beyond the swing, there are hundreds of kettlebell exercises to experiment with. To get the most out of your training, I recommend picking up the book Enter the Kettlebell! by Pavel Tsatsouline.

Good luck in your training!

Kettlebell Workout

4 Great Exercises For a Fat Burning Kettlebell Workout


Kettlebell Workouts

Kettlebells are becoming increasing popular exercise tools for consumers around the world. A Kettlebell workout is specifically designed to shed fat and build muscle quickly. The results that these unique pieces of equipment provide make them one of the fastest growing weight loss methods in the market. These five great exercises will show you have to get an amazing workout using these iron cannon ball shaped hand weights.

1. The Kettle Bell Swing

This is the basic movement in a Kettlebell workout, just like the fundamental steps in other types of exercise programs. Everyone who wishes to learn how to use the Kettlebells to lose weight must master this movement before moving on.

To perform a swing, lower your body into a squat position, with your feet adjusted to shoulder width and your weight on your heels. Grasp the Kettlebell between your legs with both hands as your arms are extended. Start to rise up pushing with your legs, and extend the kettlebell out and up until you have managed to lift it up to shoulder height.

You want to push your hips outward and use your lower body to push the Kettlebell up, you can assist with your shoulders, but do not rely on them or your arms to do the extension, and you want to use your lower body as much as possible.

2. Alternating Floor Presses

Another exercise that is key to a basic kettlebell workout is alternating floor presses. To do these, lie flat on your back with a kettlebell in each hand. Start by raising your right hand with all the way up, and then slowly lowering it back down.

It may be necessary to twist your body towards the opposite side as you do this. Repeat the process by alternating to your left arm and then back to your right. For safety, if you are new to these exercises, try to have someone spotting you.

3. Kettlebell Clean and Press

To do a Kettlebell clean and press, conduct a swing, but keep your elbow pressed in as you lift the Kettlebell up to your shoulders. Once it is at your shoulders, back down into a half squat, and use your arm and lower body strength to lift into a standing position with the Kettlebell lifted above your head.

4. Front Squats

Front squats are a great beginner exercise for a Kettlebell workout that can tone almost every part of your body. To start, move your feet to shoulder width apart, and hold the Kettlebell with both hands in front of you straight out from your chest.

Slowly dip down into a squat while keeping the Kettlebell level with your chest. This takes an incredible amount of effort on your part, and it is okay to lean forward a tiny bit if needed when you are a beginner. Once your thighs are parallel to the floor, you can begin rising back up to the starting position to repeat.

With a little bit of effort and practice, you can master the art of a basic Kettlebell workout. These four basic exercises can get you started on your way to developing a more toned and fit body with Kettlebells.