Kettlebells are used by many fitness enthusiasts to build their strength and power. They have been around since the early 1900’s. The first time someone ever saw one was when they were being used in the movie “Rocky” (1976). Since then, it has become popular among bodybuilders, weightlifters, martial artists and others who want to increase their physical abilities.
The kettlebell is a simple device made from steel with handles attached to it. It consists of two parts: the handle and the ball. The ball is what makes up most of its mass; the handle only weighs about half a pound or so.
A person holds onto the handle while swinging the ball back and forth between their hands. This exercise works your arms, shoulders, core muscles, legs and abs all at once. You can do them anywhere – even in bed!
There are several types of kettlebells available. Some are designed for lifting weights and some are designed for other purposes such as gymnastics or MMA training. The type you choose will depend on how much you’re going to use the kettlebell in your workouts.
For example, if you’re just doing cardio work, a dumbbell might be better than a kettlebell because it doesn’t require as much effort to lift.
The kettlebell has several major benefits. It strengthens your core and leg muscles. It increases your balance, flexibility and range of motion.
It also increases your work capacity and endurance. Plus, you don’t need a lot of space or equipment to do it! You just need enough room for yourself and the bell.
When selecting a kettlebell, you want to make sure it’s the right size for you. If it’s too heavy, you could hurt yourself. If it’s too light, you won’t get a good workout.
Your best bet is to start off with an 8 or 12-pound kettlebell to see how your body reacts to the exercise. This is also a good weight for women who are just beginning in their fitness routine.
To use a kettlebell, hold it in one hand between your forearm and bicep (for a right-handed person). Rest the top side of the kettlebell against your inner elbow. Tilt your wrist back slightly so that your fingers are pointing toward the ceiling and your hand is flat.
Hold the kettlebell close to your torso. This will be your starting position.
Keeping your wrist in the same tilted position, propel the weight forward by straightening your arm. As soon as the weight reaches its farthest point, bend your arm and pull it back toward your torso. When the weight gets close to your torso, roll it over your hand so that your fingers are once again pointing toward the ceiling.
Continue to roll the kettlebell back and forth.
Kettlebell exercises will really get you in shape. The average person burns more than 500 calories per hour using a kettlebell. Use this type of weight at the beginning of your workout when you’re fresh for squats, lunges and other exercises.
The kettlebell is an excellent tool to use in your workouts. It strengthens your core and leg muscles while also increasing your endurance. Pick up a kettlebell today and start getting the body you’ve always wanted.
Just be sure to follow the proper form when performing exercises.
To get the most out of your kettlebell workout, you should get confirmation from a fitness instructor on how to do each move correctly. Alternatively, you can also buy books or DVDs on the topic.
kettlebells are used by people for many reasons. They can help to increase your strength, flexibility and endurance. You can buy a kettlebell at most sports stores or you can buy one online.
If you want to get the best results from your kettlebell workout, be sure to learn how to use it properly.
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Sources & references used in this article:
Factors that determine the necessity for developing skills required by cadets in higher education institutions of the Aerospace Forces to organize their kettlebell … by A Bolotin, V Bakayev, S Vazhenin – Journal of Physical Education …, 2016 – researchgate.net
Kettlebell swing training improves maximal and explosive strength by JP Lake, MA Lauder – The Journal of Strength & Conditioning …, 2012 – cdn.journals.lww.com
The effectiveness of kettlebell exercises in the aspects of special efficiency training in American football by M Kruszewski, A Kruszewski… – Baltic J Health Phys Act, 2017 – researchgate.net