Puntophilia - collecting weights. Equipment for training with kettlebells
5x5 is a classic training program that has been around for many years and is very effective method development of strength and muscle mass. This system was a favorite of Reg Park, Arnold Schwarzenegger's idol. The program works as follows.
Select a training weight and perform five sets of five reps. If you successfully complete all five sets of five reps, increase the weight by 2-4 kg and do five more sets of five reps. Take three-minute breaks between sets.
Obviously, a progressive increase in load in kettlebell training is impossible, so other factors need to be considered. One of them is time under load. When you can perform five sets of five reps at a fast pace, increase to four seconds and the positive to two seconds. When this seems easy to do, try spending five seconds lifting the weight, pausing at the top of the movement, and spending five seconds lowering the weight.
Another important factor is the rest periods between sets. Instead of three-minute breaks, take two-minute breaks, then they can be reduced to 90, and then to 60 seconds. If you successfully perform five sets of five reps with minute breaks and at a slower pace, you will certainly be ready to handle heavier kettlebells.
The third factor is the variety of exercises. When you can perform five sets of five reps per army regime in a standing position, switch to a bench press in a sitting position. When you can easily perform five sets of five reps of two-kettlebell swings from bottom to chest level, move on to the two-arm snatch. There is always a way to complicate the exercise and make training program more efficient.
Sample programs for kettlebell training 5×5
Two sample 5x5 kettlebell training programs:
First option
Monday
- B-2: (two hands)
Exercises are performed in the same way as A-1 and A-2
- To finish - - 2×5 (left and right hands alternately)
Take two-minute breaks between sets. Perform five reps on each side for each set.
Wednesday
- B-2: (two hands)
The exercises are performed in the same way as described above.
Friday
- A-1: (sitting)
Do A-1 and A-2 in turn. In other words, do one set of A-1, rest for a minute, then do set A-2, rest for a minute, then a second set of A-1, etc. Continue alternating A-1 and A-2 until you have completed all five sets.
- B-2: (two hands)
- In conclusion - - 2x5 (left and right hands alternately)
Take two-minute breaks between sets. For each set, perform five reps on each side.
Second option
1st day
- To finish - “Turkish get up” - 5x5 (with a kettlebell in the left and right hand alternately)
2nd day
- A-2: (two hands)
- In conclusion - “Turkish get up” - 2x5 (with a kettlebell in the left and right hands alternately)
Give yourself a rest day between workouts. In other words, do Day 1's workout on Monday, Day 2 on Wednesday, then Day 1's workout repeats on Friday.
Key points
The first option includes three full workout bodies per week. This is an excellent program for those who recover quickly, live a stress-free lifestyle and eat plenty of food.
The second option is designed for people who need more recovery time between workouts. In this case, you have more days until the next similar workout and more time to recover.
The workouts are split into upper body work one day and lower body work the next, allowing you to focus on specific muscle groups. Both programs are very effective. To choose one program or another, try both and monitor your progress. Then follow the one that suits you best.
Kettlebells are one of the oldest weights for strength training, created several thousand years ago. The first mentions of them date back to ancient Greece.
Sports weights come in two types: solid and collapsible. Solid weights come in weights of 4, 8, 12, 16, 20, 24, 28, 32, 36, 40, 48, 56 kg. In kettlebell lifting, competitions are held using kettlebells weighing 16, 24 and 32 kg. But there are strongmen who don’t care about competitions: they can lift 56-kilogram weights 25 times in splendid isolation.
Let us remind you that today (that is, August 10th) is the Day kettlebell lifting. Let's take this opportunity to remember the top five traditional exercises with a projectile.
Snatch and push of a kettlebell with one hand
Take the weight by the handle. Jerk it up to your shoulder, turning your wrist with your palm facing forward. Push off the floor with your feet, standing up and throwing the projectile from your shoulder above your head. The norm is 2 sets of 5 repetitions.
Source: bodymaster.ru
Arnold Schwarzenegger Kettlebell Press
Raise the weight to your shoulder. The arm is bent at the elbow and the palm is facing towards you. Press the kettlebell overhead while turning your wrist palm forward. Then lower the kettlebell to its original position, rotating your wrist back to its original position. The norm is 2 sets of 5 repetitions.
Source: bodymaster.ru
Bent-over one-arm kettlebell row
Place the weight between your legs. Bend your knees slightly and lean your body forward. Take the kettlebell by the handle and, as you exhale, pull it towards your stomach (you should feel the shoulder blade of the involved arm moving back). As you inhale, lower it down. Repeat required amount once. Change position and repeat the exercise with the other hand. The norm is 2 sets of 5 repetitions. If you can do more, take a heavier shell.
For balance, rest your knee on the bench. Nothing bad will happen if you have a heavy dumbbell in your hand instead of a kettlebell.
Source: youtube.com
Turkish Rise
This exercise engages the core and stabilizer muscles. The norm is 1 set of 10 repetitions for each hand.
The first question I ask a kettlebell training expert is: why kettlebell? “Its advantage is that it is a projectile with a shifted center of gravity,” says Maria Larina. — For a dumbbell or barbell, it is located exactly in the center, but for a kettlebell it moves closer to the bottom, because there is a handle on top. This design allows the weight, unlike other projectiles, to seem to fly.”
What's the use of a flying weight? Maria explains: training with a kettlebell involves smooth and rotational movements, which are impossible with dumbbells. You have to not only work with weight, but also control the force of inertia. This requires more effort and - what is important - efforts of the whole body, rather than a separate muscle group.
“Kettlebell exercises are almost never aimed at isolated muscles, says Maria. - At first glance, it seems that the arms are mainly working, but most often they are only a conductor of energy, and it is actually the abs, hips or buttocks that are working.
The effect of training with a kettlebell
Before talking with Maria, I had already tried the exercise with a kettlebell once - during a training session. It was the so-called swing: we squatted, swung the kettlebell between our legs, and then stood up and pushed it forward to chest level. I easily completed just two sets of 10 reps, but my hips and buttocks hurt for several days.
“Don’t be afraid to lift weights, you’ll love it! - says Maria. — First of all, I appeal to women. It has always been believed that training with kettlebells is a man's domain, but this is not at all true. Try it – and the results will pleasantly surprise you!”
All workouts are quite short, but very effective. Classes combine power load and intense fat burning. Research has shown that in just 20 minutes of training you spend 230-250 kilocalories.
Who invented training with kettlebells?
All these features were noted in the late 90s by a former Soviet soldier, and now a consultant to the US Marine Corps and a famous fitness instructor Pavel Tsatsouline. He began to develop kettlebell fitness in the USA: he took exercises from kettlebell lifting as a basis and came up with new ones in addition to them. Over the course of ten years, this movement quickly gained popularity, and now in the States there is already a system of certification of kettlebell fitness trainers, and Tsatsoulin, as the founder of the discipline, all weightlifters simply call Pavel and are happy to get a photo with his handshake.
In Russia, the birthplace of kettlebell lifting, kettlebell fitness is just beginning to penetrate. Only a couple of fitness clubs develop it, and exercises with weights are also used in CrossFit training. But thanks to activists like Maria Larina, the situation can change very soon.
Equipment for training with kettlebells
If you have no training experience at all, Maria recommends starting to train with kettlebell 5-6 kg and increase the weight to 8 kg as soon as possible. Those who are already confident in lifting weights need to start from 12 kg.
You can do kettlebell fitness in any convenient place. sportswear, but there are special requirements for shoes. It's better not to have it at all. If working out barefoot is uncomfortable, then wear sneakers or flat-soled sneakers, as shock-absorbing running shoes will not work. When training with kettlebells, it is important to stand very firmly on the floor and feel the support in your heels. If the heel is raised, the center of gravity will shift forward, the exercise technique will be disrupted, and the load will be removed from the target muscles. For example, if the hamstring muscles are shortened, they will produce less work needed.
How much should you train?
Before training with a kettlebell, do a standard warm-up - running in place, or jumping rope, or a simple joint gymnastics. Between exercises of the complex, do pauses for 15-30 seconds. The entire workout will take about 15-20 minutes.
If you don't have another physical activity, do training with kettlebells 3-5 times a week, in combination with other activities - 2-3 times a week.
Kettlebell exercises for women: a beautiful body in 20 minutes a day!
1. Kettlebell rotation
Exercise for the leg muscles (emphasis on back surface thighs) and buttocks, as well as to develop endurance. Stand with your feet slightly wider than shoulder-width apart, rest your weight on your heels, and place the kettlebell slightly in front of you. Push your hips back (like a deadlift) until you can comfortably grasp the kettlebell. Don't intentionally bend your knees - they should bend slightly following the movement of your hips. Maintaining the natural arch of your back, grasp the kettlebell with both hands. Swing the kettlebell between your legs, and then straighten your legs and body with a jerking motion. The weight should pass forward and upward between your legs and stop at chest level. Do not make any effort with your arms - the movement should occur through a jerk of your hips. Without slowing down, repeat the swing between your legs. Focus on sharply straightening your hips, tightening your abs and buttocks. Perform 15 repetitions.
3. Belt pull
Exercise for the abdominal muscles. Place your feet slightly wider than your shoulders and hold the weight in your hands upside down. Bend your arms and slowly transfer the weight from one hand to the other, holding it at approximately shoulder level. On initial stage the distance between the hands should be no more than 5 cm. Over time, you can increase both the distance and the speed of shifting. Be sure to keep your abdominal muscles tense. Perform for 1 minute.
12. Repeat the swing.
13. Repeat rotating the weights for 30 seconds in both directions.
14. Perform the final swing.
After completing the exercises, walk a little at a calm pace, then do stretching exercises for the muscles of the whole body.
Do you want to do fitness at home online?
In ours you will find classes in various areas of fitness.
Kettlebell marked "YA". Yakov Alpatov. Yakov Alpatov mark Photo from the Internet.
And
In the List of Factories and Plants of All Russia for 1910 it is mentioned that iron foundries and the mechanical and agricultural machinery and tools factory of the merchant Yakov Rodionovich Alpatov and Sons was founded in 1801.Location: Tula, Gospitalnaya street, own house. Factory address: Tula, Liteynaya street, own house. The main manufactured products: iron casting and agricultural tools and machinery.The annual production profit - 32,000 rubles, 67 working people, one engine of 16 horsepower capacity.The former gunsmith Yakov Rodionovich Alpatov also became a famous iron foundry owner. His plant was located at the corner of Liteiny and Porokhovaya streets.
Alpatov produced not only irons, but also weights, waffle-irons. At the beginning of the twentieth century, Jacob Rodionovich was the headman in the Church of the Savior on Mount in Zarechye. Especially for the church cemetery, he cast the fence and the gate.
And in the “List of factories and factories throughout Russia for 1910” there is information that the iron foundry, mechanical and agricultural machinery and implements plant of the merchant Yakov Rodionovich Alpatov and his sons was founded in 1801. Location: Tula city, Hospital street, own house. Factory address: Tula, Liteinaya street, own house. The main products produced by the plant are: iron castings and agricultural implements and machines. Annual production is 32,000 rubles, 67 workers, one engine with a capacity of 16 horsepower.
The former gunsmith Yakov Rodionovich Alpatov also became a famous iron foundry. His plant stood on the corner of Liteinaya and Porokhovaya streets. Alpatov produced not only irons, but also weights and waffle irons. At the beginning of the twentieth century, Yakov Rodionovich was an elder in the Church of the Savior on the Mountain in Zarechye. He cast a fence and gate especially for the cemetery.
Cast iron sewer hatch. Inscription -
“Iron foundry Y.R. Alpatov with his Sons. Tula" Cast iron manhole. Inscription -Ironworks Ya.R.Alpatov and Sons, Tula. More about the Alpatovs
Read more about the Alpatovs - http://www.btula.ru/fulltulamans_1.html
Copper alloy weight, 5 pounds, manufactured by master Arzamastsev in Tula, 1906. Copper alloy Dumbbell of 5 Lbs manufactured by master Arzamastsev, Tula, 1906
Kettlebell 5 lbs. 1865 Zlatoust. Photo from the Internet. 5 Lbs Dumbbell, 1865, Zlatoust
Kettlebell 3 Pounds. Marking "K". Not determined. Photo from the Internet. 3 lbs Dumbbell, mark is not defined
Kettlebell 1/4 Pound. Presumably - Kalman Aluf, Odessa. The weight has verification marks of 1903 (Odessa) and 1905 (Kyiv). The master's initials are not clear. [K3-5] 1/4 Lbs weight, presumably mark of Kalman Aluf, Odessa. Verifying mark of 1903 (Odessa) and 1905 (Kiev). Initials of master not visible
Kettlebell 1/8 lb. Presumably - Kalman Aluf, Odessa. Does the weight have a verification mark of 1908 (Tula)? 1/8 Lbs Dumbbell, presumably by Kalman Aluf, Odessa. Test mark of 1908, Tula? [K3-5]
Copper alloy weight, 3 Pounds, workshop of the Arkhangelsky brothers in Tula. Copper alloy 3 Lbs weight, by brothers Arkhangelski in Tula
The first test mark is 1903, the last is 1914 in tent No. 12 (Odessa).First test mark of 1903, the last one - 1914, test chamber #12 (Odessa)
Kettlebell 2 lbs. Marking "BLZ" Possibly the Bytoshevsky Iron Foundry. JSC Maltsevskiye Zavody, p. Bytosh. Photo from the Internet. 2 Lbs weight, mark BLZ, presumably iron foundry in v. Bytosh, the Maltsevs factory
Read - http://www.kalugakrai.com/forums/topic/2679-maltcovskii-chugun/
Read - http://archive-bryansk.ru/af/index.php?act=fund&fund=126
Kettlebell 2 Poods. 1895 Murom merchant Vasily Zvorykin. Photo from the Internet. 2 Puds Dumbbell, 1895, mark of merchant Vasiliy Zvorykin, Murom
Weight. 1891 Marking "IK". The master is not defined. Photo from the Internet. Dumbbell, 1891, master is not identified
Kettlebell 2 lbs. Marking - KBVZ. Not determined. Photo from the Internet. 2 Lbs Dumbbell, mark KBVZ
Weight made of copper alloy, 3 pounds, workshop of P.Ya. Kostikov, Tula. Cooper alloy Dumbbell, 3 Lbs, master P.Kostikov, Tula. Maufactured and stamped in Tula, 1912
The weight was made and tested in Tula in 1912.
Kettlebell 1 lb. M. Kosarev's iron foundry. 1861 Photo from the Internet. 1Lbs Dumbbell, ironworks of M.Kosarev, 1861
Kettlebell 2 lbs. 1911 Marking - "G.N" Primary stamp is stamped, secondary - 1914 Yekaterinburg. The master is not defined. Photo from the Internet. 2 Lbs Dumbbell, 1911, mark G.N., primary stamp clogged, secondary - of 1914, Yekaterinburg. Master not defined
Weights 1 F, 2 F and 5 F. SORMOVO. 1 Lbs, 2 and 5 Lbs weights, Sormovo
Cast iron weight, 2 lbs. Rekshinsky Brothers Plant (Br.R) 2 Lbs iron dumbbell, the Rekshinski brothers factory
Cast iron weight, 2 lbs. Factory of the Rekshinsky brothers (Br.R) Verification marks of the Tiflis tent of 1908 and 1911. 2 Lbs iron dumbbell, the Rekshinski brothers factory. Test mark of Tiflis chamber, 1908 and 1911
Kettlebell 2 lbs. Workshop "V.S." 2 Lbs weight, master is not defined
Kettlebell 1 lb. Nyuvchim plant of the heirs of Benardaki. (NZNB). Photo from the Internet. 1 Lbs weight, factory of Benardaki's descendants, Niuvchimsk
Nyuvchim plant of the heirs of Benardaki. (NZNB). Photo from the Internet. Factory of Benardaki's descendants, Niuvchimsk
Copper alloy weight, 3 lbs. Warsaw. 1899. Stamp 1911 (18 P.), 1925 (12 P.), and hammered stamps.[P1-11]
Copper Alloy Weight, 1 lb. 1924 Workshop - "N.R".
Copper alloy weight, 2 lbs. 1924 Workshop - "N.R". Unidentified manufacturer, Ukraine. [P1-10]
Kettlebell 1 lb. Marking - PR. Verification 1918 Not determined.
Kettlebell 1 lb. Marking - PR. Not determined. Photo from the Internet.
Kettlebell 10 Pounds. Marking - PR. Not determined. Photo from the Internet.
Weights 5F (Verification 1922). - 2F - 2F. - 1F (Verification 1920. Stamp 400 on the handle) -1F. - 1/2F (Verification 1922 and 1924 Kyiv). - 1/8F. Workshop "N.D." The master is not defined. [B-46]
Weight with verification mark "FEDOROV St. Petersburg". 1895 Photo from the Internet.
Kettlebell 3 lbs. LMZ. (LMZ - Lyudinovsky Maltsovsky Plant, that is, Lyudinovsky Plant of JSC Maltsovsky Plants).
Kettlebell 10 Pounds. Exact mark of the Odessa tent, 1920, eagle.
Kettlebell 10 lbs. Kholin plant. Tula.
Kettlebell 1/8 F. PPZ. Pastukhov - Peskovsky plant. Photo from the Internet
Peskovsky plant -
Kettlebell with the brand "PiF". Collection of F. Vysokikh. Not determined.
Kettlebell 1 lb. Brand "PiF". Not determined. [P2-6]
Kettlebell 20 lbs. IGC Seal. Collection of F. Vysokikh. Not determined.
Kettlebell 10 Pounds. ICGL stamp. 1867 Not determined. Photo from the Internet.
Kettlebell 1 lb. Bytoshovsky plant, Bryansk region.
Kettlebell 2 lbs. HE IS IN. Verification 1911, Don Tent (No. 9).
Read -
Hello dear reader! Let's talk about simple exercises with one weight? In this article, I'll cover five kettlebell exercises: the snatch, squat, clean and jerk, throw, and swing.
Of course, there are plenty different exercises with weights. But if you are just taking a closer look at this magnificent equipment, I advise you to start with the exercises I have listed, performed with one kettlebell. They develop the body in a very versatile way and teach how to handle the apparatus correctly.
Using just one weight is a very useful advantage, and not at all a budget disadvantage :), as some of my friends think!
Firstly, this is a powerful training in an asymmetrical mode, which seriously develops not only the muscles involved in the movement. This is a powerful workout that provides balance and balance to the entire body.
Secondly, there is no overload of the whole body, which is especially important for beginners. Two weights, even 16 kg, is quite serious for an untrained man. As well as two weights of 6-8 kg for an untrained woman. But one such weight is what you need.
Thirdly, asymmetrical exercises, also performed according to the rules of kettlebell training, seriously speed up metabolism. For people with extra pounds This is another reason to take a closer look at the weights.
Fourthly, the weight is a projectile with a displaced center of gravity. Performing exercises with a kettlebell develops a wide variety of coordination skills. This is especially valuable in game types sports and martial arts.
And let’s not forget that a kettlebell is still iron. The kettlebell perfectly develops muscles, makes you stronger, more resilient, and more defined. And when the right approach, grows well muscle mass. It was while working with kettlebells that I realized what I was missing in bodybuilding and powerlifting to significantly strengthen my arms and shoulder girdle.
So, let's get acquainted with the exercises. And at the end I will tell you how often and in what quantity to perform them in order to get results.
An important note. Of course, in my performance, kettlebell exercises look somewhat different from those of the great masters. The technique is influenced by the weight of the projectile and, of course, training experience. Thousands of lifts of a 32 kg weight form a specific, very economical technique and special type physique. The main purpose of such equipment is to save effort and reduce energy costs for lifting.
The purpose of this publication is to teach you how to use kettlebells in a wider range - body development, formation of an aesthetic figure and acceleration of metabolism. Therefore, I do not urge you to immediately use Olympic weights and do not try to force you into a purely sporting achievements. This is fitness with weights, not kettlebell lifting! We have other goals: health, general training the whole body, aesthetics and muscle relief. Therefore, the recommended exercise technique may differ from purely classic advice, designed for records in lifting weights for a while.
Basic stance for kettlebell exercises
In many exercises with a kettlebell starting position is the so-called basic stance. This is a position from which it is convenient to start many exercises in training.
Overall, the stand comes down to a few simple guidelines.
1. Legs slightly wider than shoulders. The toes are slightly turned to the sides. As your practice experience grows, you will feel exactly how you need to change the basic stance to suit you.
2. Back straight.
3. The kettlebell is held in the lowered hand in the groin area.
4. The free hand is ready to actively work, maintaining balance when lifting the weight.
Our task is to train muscles, not to save energy.
And don’t forget that, like before any workout, before exercising with a kettlebell, you need to...
The first exercise is the snatch.
Classic kettlebell snatch
This is an exercise from the arsenal of classic kettlebell lifting.
Take the weight in your hand and stand up straight. Legs wider than shoulders. Socks are slightly apart. We stand steady.
Having swung the weight back between your legs (men, be careful!) with a slight tilt forward, you need to pull it up to your outstretched arm and fix it for a second. At the moment of fixation, the arm with the weight, body and legs should be straightened.
An important point is that there is no need to press the weight. That is, it must “fly out” high enough to simply fix it in the upper position.
In order to perform a jerk technically correctly, you need to take a close look at the mechanics of the movement. For details on the kettlebell snatch technique, see a separate post.
Squats with a kettlebell at the shoulder
This exercise is mainly aimed at training the leg muscles. But given the shift in the center of gravity and not entirely comfortable position kettlebells, we can say that such squats develop the whole body.
You need to throw the weight to your shoulder, place your feet shoulder-width apart, and perform the required number of squats.
In this case, the free hand should help balance. Pull it forward when you squat.
Take a deep breath as you bend your legs. When extending your legs, exhale.
Perform each set of these kettlebell squats by changing the position of the kettlebell. If you held the kettlebell with your left hand in the first approach, then in the second, hold it with your right hand.
Kettlebell push
Classic kettlebell exercise. The kettlebell push develops the entire body, especially the muscles of the shoulders, arms, and back. Excellent for training coordination of movements.
Throw the weight to your shoulder. To do this, tilt your torso slightly, slightly bend your knees and swing the weight between your legs. Next, carefully throw the weight towards your shoulder. The free hand is held to the side for balance.
Pay attention to the correct holding of the weight at the shoulder. The elbow is pressed to the upper abdomen. The shoulder part of the arm is close to the body.
Before pushing, inhale and bend your knees. Then sharply straighten them and push the weight straight up. The weight does not rise through the side, but simply upward, along the shortest trajectory. At the same time, hand effort is minimal. The hand only fixes the weight. And the projectile flies up thanks to the impulse from the legs.
Hold the weight at the top for half a second. Hand close to head. The body and legs are straight. Then smoothly return the kettlebell to your chest, springing your legs slightly at the bottom of the movement. This will allow you to accept the weight smoothly, without impact.
Repeat the push again. Etc.
The exercise is first performed in full with one hand. And then immediately another. This is considered one approach.
Breathing - Take a breath before pushing. When performing a push and fixation, exhale. You can lower it by alternating a short inhalation and exhalation.
Throwing a weight to the shoulder
The exercise is an element of classic kettlebell lifting. Belongs to the group (develops shoulder instep supports, important for the health of the shoulder joints).
Starting position - basic stance. Legs wider than shoulders. Socks are slightly apart. The kettlebell is held in the lowered hand at the groin. The free arm is lowered along the body and makes short movements to help maintain balance.
Perform a slight torso tilt, slightly bend your knees. Move your free hand back. Swing the weight forward a little and then back between your legs. Vigorously, in a circular path, throw it to your shoulder and fix it.
Try to ensure that the weight rests gently on your forearm, without impact.
Fixation is a position where the hand with the weight is pressed tightly to the chest. The kettlebell is located under the chin close to the middle of the body. The elbow is pressed to the upper abdomen closer to the center of the body.
The duration of fixation is no more than 1 second.
Next, relax your arm (except for the hand and fingers) and let the weight fall freely down. At the bottom of the trajectory, tense your arm, slightly tilt your body and sit down, thus compensating for the inertia of the weight. The weight should not “fall” below knee level.
Perform a new swing and another cast. Continue in this manner until the required number of repetitions is achieved.
Then switch the weight to your other hand and perform the same number of throws.
Breathing - when moving the weight up, exhale, when lowering the weight and swinging, inhale. When fixing, you can take a short breath and exhale.
Swing - swing exercise with a kettlebell
The kettlebell swing is great. coordination exercise. Perfectly develops the back, muscles of the buttocks and thighs. Well stimulates breathing. Therefore, swinging is often recommended to be performed as part of cardio training.
Starting position - basic stance. Legs wide. Socks are slightly apart. Kettlebell in the lowered hand at the groin.
The swing is performed with a fairly strong forward tilt of the body while swinging the weight. This recommendation contradicts the basic principles of classical kettlebell lifting, in which a strong bend is generally considered unacceptable. But we have other goals - stimulation gluteal muscles and thigh muscles.
Bring the kettlebell forward, and then when it starts to move back, bend over and bend your knees, bringing the kettlebell far back between your legs. After this, quickly straighten up, straighten your legs and carry the weight in a large arc to eye level.
Perform the required number of swings with one arm, and then without resting with the other. This is considered one approach.
The main muscle group worked during swing is the buttocks. Pay attention to working with your free hand. She actively participates in rocking, bending and balancing the body.
Breathing - when moving the weight down and swinging, inhale, when lifting, exhale.
A set of exercises with a kettlebell
Perform these kettlebell exercises alternately with rest periods of 1-2 minutes or more if necessary to restore breathing.
Conduct classes every other day, three times a week. Gradually try to increase the number of repetitions in each approach. For example, one repetition each workout.
Here approximate complex exercises.
*beginners - people with minimal experience in training with iron.
**experienced - people with 2-3 months of experience working with iron.
***number of repetitions for each hand.
I wish you successful training with kettlebells!
