12 reasons to start training with kettlebells
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Coach chip Smith Remembers seeing people use kettlebells for the first time. It was 1987, and he studied at the Soviet Institute of physical education. Smith thought kettlebells were poor people's dumbbells until the Russians showed him something else with kettlebells of 16, 24 and 32 kilograms (35, 53 and 71 pounds respectively). " Unlike dumbbells, the weight of the kettlebells is concentrated in the middle of the ball, giving you a completely different feeling from dumbbells, "said Smith, who trained hundreds of players for the NFL. Any action that can be done with Olympic bars or dumbbells can be done with kettlebells. "There are 12 reasons to train with kettlebells.
Credit: BJI / Blue Jean images / Blue Jean images / Getty Images correlation: three kinds of Kettlebell compounds can lose weight faster correlation: how to do the proper squat exercise Advertisements Kettlebell is particularly effective for composite movements, such as Olympic weightlifting, snatching, cleaning and pressing. " When you do different combinations, your hips are in a position to increase explosive power, which can be converted into improving performance on the court, the court and diamonds. Many of the Kettlebell training ballistics are very effective in developing muscle strength. " correlation: more muscle movements must be tried. Kettlebells simulate and strengthen daily exercise patterns. Ken krona, a sports coach, said the key to a successful training program is exercise patterns, not muscle groups. " "As we spend the day, we constantly move and reach for heavy, unbalanced objects on different planes of motion," he said. Kettlebells imitate these movements. "A good example is the rotational squat on the top of the head. To do this exercise, hold a Kettlebell in your right hand and straighten your right arm so that the Kettlebell is directly above your right shoulder. When you turn your shoulders to the right, squat down and touch your right foot with your left hand. Reverse the motion mode back to the starting position and repeat on the other side. correlation: ultimate back strength training chip Smith, a sports coach, believes that Kettlebell is a valuable tool, which can stabilize the core while enhancing the strength of shoulders and hips. " The ability to rotate with kettlebells helps improve movement that relies on hip explosions, such as swinging clubs, racquets, golf clubs, and any throwing movements. Shoulder compression and lateral flexion are good exercises. Put the Kettlebell on your right shoulder. Bend your body to the right and extend your left arm. Then bend your torso to the left and press the Kettlebell over your shoulders. correlation: 10 core strengthening Kettlebell movement correlation: : span> Thomas Tolstrup / Stone / Getty image H3> 7. Kettlebell training to improve your position ure a farmer's cart is a popular Kettlebell exercise because it mimics the way a farmer might get two buckets of milk or water. " "You have to have the right posture to carry the kettlebells," said Ken Krona of Manchester sports performance, who has worked with many NFL players. In fact, it is almost impossible to lift the farmer's things with bad posture. "The handle of Kettlebell is more like a bucket than dumbbell or weight plate, so they may be closest to the real farmer's hand. From standing between a pair of kettlebells, as if they were suitcases. Crouch down - don't bend your back - then raise the Kettlebell. Start at an easy distance of 20 yards and gradually move further. correlation: move to get stronger core and better posture Advertisements correlation: 41 of the most difficult core muscle group exercises using Kettlebell training can prepare you for an obstacle race, in which you are often challenged to carry a bucket of gravel, logs or sandbags. This is because Kettlebell exercises often challenge you in terms of strength and aerobic exercise. Try to make a Kettlebell "artifact". Start with push ups and grab the handle of the Kettlebell with both hands. Do push ups, then row with each hand and one arm. Do another push up, then lean your legs forward into a squat position. Before completing the squat and cleaning the kettlebells on the head, swing the two kettlebells up to the bracket position. The creator is basically a more difficult version. By mastering the artifact, you will be better prepared to attack the Spartan race of 30 Bobby for failing to complete an obstacle and be punished. But you don't run into any obstacles, do you? correlation: Top 10 most difficult endurance challenges (you can actually do it) points: Path Inc / blend images / Getty Images your shoulders play a key role in daily sports and tasks (that's why it's called "burden"). To improve the strength of the shoulders, sports coach Ken Krona asked his athletes to press the Kettlebell with one arm from the bottom up. " You're challenging all the small stabilizing muscles to maintain weight around the lips and sleeves, "he said. To perform them, hold the handle of a Kettlebell with the bottom facing up and the arms extended at a 90 degree angle. Your fist should be flush with your eyebrows. Press the Kettlebell on your head until your arms are fully extended. related: 16 exercises from the best coaches in the world correlation: fast burning fat exercise correlation: 16 TRX actions, general exercise: Credit: hero picture / hero picture / Getty picture related: please visit livestrong.com on Facebook for fitness tips and exercise information editing: Corey Jenkins / image source / Getty Images Advertisements 1. "Kettlebells allow you to work efficiently in a limited space." "As adults, we rarely move fast," said Lou Schuler, co-author of the new rules for lifting series. In daily life, there is little reason to jump or sprint, and most gyms are not suitable for such sports. But with kettlebells, you can work hard and move quickly in a relatively small space. For example, the space needed for the Kettlebell to swing is just the length of the arm plus the length of the Kettlebell. To do this, do a standard squat and lower the Kettlebell along the arc between the legs. With your hips up and forward, swing the Kettlebell until your arms are parallel to the floor.
2. Kettlebells help you to form a correct squat position. Many people tend to squat improperly when they put traditional barbells on their backs. Ken croner, coach of Munster sports performance, who has worked with many NFL players, said that when players sit in the back and squat with the kettlebells up, weight is like a natural balance. " "I saw the athletes who didn't squat well pick up the kettlebells and squat much better," he said. Better weight distribution and more of your core work. " To make a goblet squat, hold the Kettlebell with your hands against your chest as if you were going to drink from it - just like a goblet. Squat, hips back and down, keep weight on heels, don't lift toes. Keep the Kettlebell in contact with the chest. Your elbow should touch your knee. Lift and stretch from your hips.
3. Kettlebell training can produce more strength
5. Kettlebell can improve the rotation force
6. Kettlebell can make more muscle activity. Sports coach Ken croner said the big difference between kettlebells and dumbbells is that the center of gravity of kettlebells is beyond the range of hands. " "With kettlebells, the ball's load is in front of the handle," he said. It allows you to increase movement and flexibility through a larger range of motion compared to dumbbells. "
8. Kettlebell can help you grasp better. You may never have to grasp something for a better life, but training with Kettlebell will prepare you for this situation. In addition to farmers' handbags, Lou Schuler, co-author of the new rules for lifting series, suggests using kettlebells to do heavy handbag exercises, such as waiters' walks and suitcases' handbags. You can not only increaseStrengthen your strength and endurance, and improve your grip. Unlike the farmer's handbag, there is only one Kettlebell in the suitcase. But that doesn't mean half the work. From standing next to the Kettlebell, it's like a suitcase. Squat on your hips, raise the Kettlebell, and go. Start at a simple distance - about 20 yards - and gradually move on to a long distance. Improve your core and grip strength by actively resisting bending to the side of the Kettlebell.
9. Clint Lowery, CO owner of crossfit, a sweat factory in Claremont, Fla., said that Kettlebell training can prepare you for an obstacle race
10. Kettlebell training can stabilize your shoulders
11. Kettlebell is a kind of multi-functional and portable exercise method. The sports coach chip Smith pointed out to the clients that Kettlebell can be used for various muscle groups and exercise modes like hanging training equipment. They can be used indoors or outdoors. Like suspension shoes, "you have to balance and control with kettlebells." With just one piece of equipment, you can exercise all over the place.
12 years old. Kettlebells aim at every major muscle group, and can hit every part of the body with kettlebells. In his book "every day is a race day," mark forstgen, founder and performance coach of exos, recommends getting up Turkish. First lie on the floor, holding the Kettlebell in your right hand, straight on your shoulder. Your left leg should be straight and your right leg should be bent. Lift the Kettlebell to the ceiling, put the left arm aside, and push it up to the left forearm. Next, before you get up, push your forearm away and kneel on your left knee.
What do you think? Do you train with kettlebells? What's your favorite action? Please leave a comment below and let us know. In addition, please use the link below to visit livestrong.com on Facebook for 24 / 7 fitness and health tips.
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