Quite novel training devices for fitness training are kettlebells. They offer the advantage that you can use them independently of the gym. Anytime you can train with kettlebells at home, the workout is an alternative to training with dumbbells. Kettlebells can be used for many exercises, they melt the kilos and help to build muscles. For strength-endurance workout they are ideal. Since you train without a machine, you are not supported in your movements, in this way numerous muscles are addressed, balance is promoted.
What you should know about kettlebells
Kettlebells are fairly new for fitness training, but they were already used in Russia in the 18th century. Basically, they are balls that have a handle. The material is mostly metal. Since kettlebells originated in Russia, their weight is measured in Russian pud, one pud equals 16 kg. The weight classes start at 4 kg for kettlebells. If you want to start training with kettlebells and you have no experience with strength training, you should start with the lowest weight and then gradually increase the weight. Training with kettlebells can be an alternative to training with dumbbells. You can perform the exercises for several minutes at a time, and 50 repetitions are no problem. Many muscle groups are used at the same time; the core muscles are always trained as well. You need energy when training with kettlebells, the energy requirement increases the more muscle groups are used in an exercise and the more repetitions you complete. The workout is ideal for burning fat.
Training with kettlebells and many possibilities
Kettlebells have several advantages, the training is particularly efficient. Training with kettlebells leads to- Fat loss - exercise for 5 to 10 minutes a day
- Muscle building; involving the muscles of the legs, buttocks, shoulders, back and triceps
- Stabilization to prevent injury during endurance training.
The kettlebells do not take up much space, you can complete the workout in as little as 15 minutes to benefit from the efficiency. The training technique can be learned quite quickly, even if you have no experience in muscle training. Exercises with kettlebells can also be done with dumbbells, but they are easier and more fun with kettlebells.
What you should consider when training with kettlebells
When training with kettlebells you train the so-called type 1 muscle fibers, which are the muscle fibers responsible for strength and endurance. At the beginning you train only with a low weight, while later you can increase the weight, just like the number of repetitions. Basically, you should hold the kettlebell with all five fingers, only in this way you can hold it safely and protect yourself from injury. If you are just starting to train, you should have the exercises explained to you by an experienced fitness trainer. This way you can avoid mistakes that are typical for beginners. Proper technique is essential for the efficiency of the workout. You should be able to complete 10 to 20 repetitions at a stretch at the beginning of the workout. In kettlebell training, you can perform not only swings, but also for other exercises, for example, biceps curls, these training tools are suitable. However, then only a few repetitions are possible at the beginning of the workout.Buy the right equipment
You should buy the right equipment and therefore kettlebells with different weights. Several of these workout tools are already offered with adjustable weight. As your workout progresses, you can always vary the weight so that your muscles don't get used to certain weights and exercises and are better stimulated. Since you can train with these exercise machines easily and with a lot of fun, with regular training you will soon see the first training successes by getting more muscle mass and burning fat.Click here to see advertised kettlebells on fitnessmarkt.de.
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Published on: 22 October 2014