A little bit about a Kettlebell
For all the fitness freaks out
there who want a toned body but not a very muscular one! People who want to do
all rounded workout to exert all their muscles, we know what you need! A Kettlebell workout! Kettlebells as opposed dumbbells are used
for full body workout.
Dumbbells are used for isolation exercises which focus
on a certain muscle of your body at a time. For instance Nordic Hamstring Curl
just focuses on the hamstrings or the Standing Barbell Curl is dedicated to the
biceps.
Kettlebells as the name suggests are kettle
shaped workout weights that are an ideal workout partner. You don’t need a
range of weights in a Kettlebell workout as
in case of dumbbells. An 8 kg kettlebell for females and a 16 kg kettlebell for
males would do. Having established that you need a kettlebell, we move on to
how you’re going to be using it.
Workout 1
Kettlebell Goblet Squats
Hold the kettlebell by its horns and drive your shoulder
blades together and stand in a chest out position, like a proud gorilla! Pull
your forearms up so that they are vertical.
Stand in a squatting position such that your feet are apart
and your knees don’t meet as you squat. Keep breathing as you squat and keeping
your torso upright.
Go as low as you can and make sure your tailbone does not
get tucked in the hip. 10 reps to start off and then you can increase the
intensity depending on your strength.
Workout 2
One arm bent over Kettlebell Row
Bend in a position just as you would if you had to pull your
soaked clothes out of a bucket full of water, using one hand. I got a better
analogy! Bend as if you have to rescue your friend hanging from the cliff, with
one hand.
But you can only slightly bend your knees so that your chest forms a
45o angle with the floor. Hold the kettlebell in one hand and budge
it up and down in a bent position. 8
reps each side would be good enough for beginners.
Workout 3
Kettlebell Chest-Loaded Swing
The position that you make when someone hits you hard in the
stomach! You bend over, look down and hold your stomach.
That’s exactly what
you have to do. Act as if someone hit you in the stomach with a kettlebell. You
have to bend and then straighten up your back while resting the kettlebell at
your chest. 20 reps for beginners would be just fine.
Workout 4
Kettlebell Shoulder Halo
Stand chest-out with your feet apart. Begin moving the
kettlebell around your head, being careful to maintain your posture and not
bend your torso in any direction. Move slowly to avoid whacking yourself in the
head. Make full circles and alternate directions on each rep.
Workout 5
Kettlebell Hip Halo
This one isn’t even arduous. It is so much fun! You have to
hold the kettlebell in your hands and swing it round your butt! As simple as
that and fun too! Hand the kettlebell off from one hand to the other. Perform
eight reps in one direction and then repeat in the opposite direction.
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