A modern training equipment are kettlebells which are an alternative to dumbbells. Their advantage is that they can be used everywhere – at home or on the go - not only in a gym. Kettlebells can be used for many different exercises, for losing weight and building up muscles. They are also very suitable for a strength endurance workout. As the training with kettlebells needs no machines, a larger number of muscles is used and balance and coordination are stimulated.
Important facts on kettlebells
Although kettlebells are new for fitness training, they have already been used in the 18th century Russia. Basically they are bowls with a grip which are mostly made of metal. As the origin of kettlebells is in Russia, their weight is measured in Russian pud, one pud correlates with 16 kg. The weight classes of kettlebells start with 4 kg. If you want to start training with this equipment and are not experienced in strength training, you should begin with the lowest weight and increase it step by step. Using kettlebells can be an alternative for dumbbell training. You can do the exercises with up to 50 repeats at once. Many groups of muscles including the core muscles are being strained. Training with kettlebells has a high demand for energy and the demand increases with the number of groups of strained muscles and repeats of an exercise. Therefore the training suits well for burning fat.
Training with kettlebells offers many possibilities
Kettlebell training is very effective and has many advantages. It leads to
1. Burning fat already when exercising 5 – 10 minutes a day
2. Building muscles including leg, glute, shoulders, back and triceps muscles
3. Stability to avoid injuries when doing endurance training
Kettlebells don’t need a lot of space, the training can be done in about 15 minutes and is highly efficient. The exercises can be learnt quickly, even if you don’t have any experience in strength training. The exercises can also be done with dumbbells, but are easier and more fun when done with kettlebells.
What to consider when training with kettlebells
Training with kettlebells only trains type 1 muscle fibers that are responsible for strength and endurance. At first you use only light weights and can increase the weight step by step. The same is recommended for the number of repeats. In general you should hold the kettlebell with all five fingers to hold it securely and avoid injuries. If you start the training, you should get advised by an experienced trainer. In this way you will be able to prevent typical mistakes. The correct performance of the exercise is essential for the effect of the training.
When starting the training you should be able to do 10 to 20 reps at once. Kettlebell training is not only appropriate for swinging, but also for other exercises like biceps curls. In this case a beginner will be able to do less reps.
Buy the right equipment
It is important to buy the right equipment which includes kettlebells with different weight. Several training equipment can be weight adjusted. For further training, the weight can be varied to prevent the muscles from getting used to certain weights or exercises but will be stimulated more effective. As the training with this equipment is easy and fun, the first results will be seen after some regular sessions. Fat will be burned and muscles will be built up.
Here you can find the available kettlebells on fitnessmarkt.com.
Published on: 8 January 2015