The 3-Phase Kettlebell Warm Up Game:
Kettlebell warm up is one of the most effective exercises for building strength and muscle mass. However, it takes time to get into proper form. Therefore, there are different ways to warm up your body before performing the actual workout session. Here’s a brief description of each phase:
1) Warm Up – You perform some simple movements to build your muscles and flexibility.
2) Interval Training – You do interval training with short bursts of high intensity work followed by shorter periods of rest.
This helps increase blood flow to your muscles and improve their health.
3) Strength Training – You train your muscles using heavy weights for long periods of time.
This builds strength and endurance.
Kettlebell Warm Up Exercise:
In order to make sure you’re properly warmed up, you need to choose the right kettlebell exercise for you. There are many types of kettlebell exercises, but here are three popular ones:
1) Single Arm Dumbbell Swing (SAT): This is a great way to warm up your arms.
If you have never done this exercise before, start out with just dumbbells. Then add weight until you can no longer hold the weight without assistance from another person or even a bar. When doing this exercise, try not to squeeze the handles too much when swinging them!
2) Single Arm Overhead Press (SOT): This is a great exercise to warm up your shoulders, core, and legs.
Try to start with a low weight so you can get the right form down pat. When you can do more than twelve reps of this exercise, it is time to add some weight.
3) Double Kettlebell Front Raise (DA): This exercise will warm up your shoulders and upper back muscles.
Be sure to keep your core tight and your shoulders square. Do not lean forward or backwards during this exercise.
The 3-Phase Kettlebell Warm Up Exercises:
Once you have properly gone through the three warm up phases, you can begin the actual kettlebell exercises. The following exercises are great for working out your whole body without overdoing it. Once you’ve finished this routine, you’re ready for whatever else your day may bring!
1) Single Leg Dead Lifts (SQ): Start off with this exercise to get the blood flowing to your legs.
You should start off with a low weight until you can comfortably perform over ten reps. Once this happens, increase the weight and try not to have any more than twelve reps in a row.
2) Two Handed Swing (ST): This is an excellent way to get your heart pumping.
You should try to start with a weight you can comfortably swing between your legs and back. Once you can do this for over thirty seconds, it is time to increase the weight.
3) Clean and Press (SQT): This is a great exercise for building explosive strength in your legs, core, and shoulders.
As with all explosive movements, start out with a weight you feel comfortable with. Then gradually increase the weight as you get better at controlling your motions.
This is just a sample of the various programs you can use to improve your kettlebell techniques. You can also try one of the many kettlebell competition workouts or try to test your strength with some hardcore kettlebell routines. If you stick with it, you will see results!
If you are experiencing problems with certain areas of your body, then it can be helpful to focus on those specific muscles during your exercise routine. For example, if you have lower back problems then you may want to put extra emphasis on your core during your regular exercises.
While it may seem strange to do ab exercises, you should consider doing some if you want to improve your strength and flexibility. When you practice the Turkish Get Up, for example, you will quickly realize that your core is working harder than you thought!
Whatever routine you choose to follow, keep a log of your activity. This way you can look back on what worked best for you in the past and try to replicate those conditions again in the future.
You may want to focus on a certain type of routine such as power, endurance, or even MMA. If you keep an open mind and try different types of routines, you will quickly see what works for you and what doesn’t.
Also, don’t be afraid to take a rest day every once in awhile. Your body needs time to recharge itself; otherwise you will not be able to give your maximum effort on a regular basis. Listen to your body and it will reward you with increased flexibility and strength!
The best way to get started is to find someone who has some experience with the kettlebell and learn from them directly. You may also want to check out some beginner routines online or at your local library. Whichever you choose, make sure you are consistent and give it more than a few tries before you decide it isn’t for you.
The important thing is to find something that you enjoy doing. If you don’t enjoy it, you probably won’t keep at it. On the other hand, if you love what you’re doing then the time will fly by and you’ll barely notice that you are getting in shape!
Good luck and happy swinging!
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