How to start Kettlebell training

maybe you see some kettles in the corner of the gym, but you dare not pick it up, let alone regard it as a part of fitness. The shape of the kettlebells is like a shell with a handle, which looks very ominous, especially the larger ones, but they are not terrible. If you're ready to speed up your workouts and really see the results, you'll want to learn how to use them. But before you pick up a 35 pound bell and start shaking it, make sure you know what you're doing. The information in the following slides will help you master the Kettlebell workout.

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from the brief history of Kettlebell training

archaeological records report the use of kettlebells in ancient Greece. At the beginning of the 18th century, kettlebells came to Russia and were initially used to weigh dry goods in the market. Vendors began swinging and lifting weights to show their strength, reinforcing their role as a fitness tool. Nearly 300 years later, Pavel tsatouline, the former Soviet special forces physical training instructor known as the "king of modern kettlebells", was introduced to North America. Chatulin published a popular article on kettlebells in a famous American power journal. After that, in 2002, rolling stone and tsatouline cooperated to make kettlebells in the United States, and listed them as "the hottest weight of the year". Now you can find kettlebells in almost every gymnasium in the United States.

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learn the basic knowledge of Kettlebell training Traditionally, Kettlebell is measured by "defecation". One defecation is equal to 16 kg, about 35 lbs. You may hear kettlebells mentioned in the stool, but they are also marked as kilograms or pounds and kilograms. Hundreds of different sports can use hydrophones to build strength, endurance, cardiovascular endurance and strength - as well as increase flexibility and flexibility. Common Kettlebell exercises include swinging, pressing, or squatting down one or two kettlebells.

related: beginners' Kettlebell training, you can start to get the best shape in your life. A number of studies have shown that Kettlebell training can improve several physical indicators. A study published in the August 2012 issue of strength and conditioning research showed that pot and pot training twice a week for six weeks can improve maximum and explosive strength. According to a study by the American Council on exercise, Kettlebell training can improve cardiovascular health and help lose weight. " In 25 years of track and field, with competition at the national and international levels, I really haven't seen anything that can change my body in such a rapid way, "said Christopher Campbell, a strong first level II Kettlebell coach. Most importantly, Kettlebell training can produce these effects in a fraction of the time of traditional training, including separate weight training and aerobic exercise, Kettlebell coach Michael shade told ace fitness matters.

related: the 13 benefits of weightlifting, no one has told you these benefits in your local fitness supermarket to buy one or two kettlebells, and then throw them at home, unless you have rich knowledge of weightlifting and body mechanics, you may get injured. A certified Kettlebell instructor received hours of practical training and testing in technical and safety movement standards. " "If that person is certified, you can get some kind of assurance," Kettlebell coach Christopher Campbell said. Nowadays, it's not hard to find a qualified coach. Every city in the United States has a training center for kettlebells. However, if you choose to do it alone, Chris C.C. Clarke, the Kettlebell coach and the strongfirst barbell coach, suggests taking care when watching online videos submitted by users, which may not be produced by experts. Instead, he suggests looking for high-quality training resources on famous websites, such as Longmen Hotel.

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select a high-quality gym

according to your place of residence, and your area may have several Kettlebell gyms (or gyms providing Kettlebell courses). After you have determined that the trainer is certified, kettbell instructor Christopher Campbell recommends that people take more steps to make sure that the right gym and coach are chosen for them. " Talk to friends, read reviews and references, then sit down and exercise. If you only have five minutes, take an exercise to find out what the atmosphere is like. "Campbell said that you should feel a certain degree of comfort in the atmosphere, like the way the coach communicates with the class, and the way gym members communicate with each other." Are the people in the gym laughing? Is there a joke between the two actions? Is there a kind of friendship, a kind of friendly feeling? " If so, Campbell said, it's a good sign. "

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put on comfortable clothes --" only shorts and T-shirts, "said Kettlebell coach Chris C.C. Clark. Many people like to exercise with kettlebells barefoot because they can "grab" the ground with their toes. However, if you prefer to wear shoes, you should avoid wearing thick and comfortable soles (like many running shoes and cross training shoes), because this can minimize the transmission of energy through the body and absorb energy. High heels should also be avoided because they will move your weight forward and prevent the gluteus maximus from fully combining with the hamstring. On his crossfit i35 website, Kettlebell coach Scott lofquist said that your best choice is vibram FiveFingers, Chuck Taylor or Adidas sambas.

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choose the appropriate Kettlebell size for you

the Kettlebell size you start using depends on several factors, including your gender, current health level, the exercise you will do and any possible injury. If you start training with a certified Kettlebell instructor in the recommended way, he will be able to advise you on the right size. On his website, Russian certified potMark riverside, the bell coach, suggested that older or ill built women start with 15 pound kettlebells, while older or ill built men start with 26 pound kettlebells. For those who have some experience lifting weights from medium to good build, Riverside recommends that women choose 18 pound bells and men 35 pound bells. Men and women who have experience lifting weights can start with a 44 pound bell and a 26 pound bell, Riverside said.

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manage your expectations for a typical Kettlebell course

as with any form of exercise, the course will depend on the instructor and facilities. For example, coach Christopher Campbell of kuttel Belk said that his facility - Rhino fit's course in Santa Fe, New Mexico - mainly involved Kate Bell's work, but also included some weight exercise and use of other equipment, such as skipping rope and pills. Chris C.C. Clark, a Kettlebell coach who trains individuals in Atlanta, Georgia, said he only uses kettlebells and barbells in his coaching sessions. However, some dynamic warmups that emphasize muscle training goals should be standard. After the warm-up, you should do an exercise, including several different exercises in an intermittent way. After a period of work, you should have a period of rest. This will speed up your heart rate, which is more effective than steady-state exercise. Some courses may also provide a coaching period to explain the exercises you will be doing.

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from the beginning of basic Kettlebell practice, Kettlebell practice includes ringing the bell, ringing the bell on the head or squatting down in some way. " "The Kettlebell swing in Russia is one of our basic ballistic movements," explained professor Chris C.C. Clark. To do this, you can hold the Kettlebell with one or both hands and swing it between your legs with a hip hinge so that it ends at eye level with your arms extended parallel to the floor. Squatting at the bottom of the cup is another basic exercise. You can climb your legs up to your chest height, hold them with both hands, and then do a series of squatting movements. Other basic moves you may encounter include sumo deadlocks, one arm cleaning and pressing, and Turkish style getting up.

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practice correct Kettlebell form "the world of kettlebells, exercise quality is better than any other," said Kettlebell coach Christopher Campbell. Campbell believes that the most important aspect of correct body posture is to keep the spine neutral and the hip joint appropriate. " Think about the correct posture of the etiquette lady, and you'll have a neutral spine, "Campbell said. To get a proper hinge, Kettlebell coach Chris C. C. Clarke asked his students to put their index fingers on their hips and push back as if they were sitting in a chair. " "I asked them to practice it over and over again so they could really reduce the amount of hip movement," Clark said. With a hinge and a neutral spine, you can "ensure Campbell's health" on the right technology and safety path.

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pay attention to potential injuries

it's important to slowly enter any new routine training, especially those like Kettlebell training, involving weight and a lot of repetitive training. A good coach will make sure you have the right skills before you increase your load, but you have to pay attention to your body and what you can do. " "Very few people get hurt in my gym because I take my time, I urge my staff to take their time, I urge my staff to stay away from things they are not ready for," Kettlebell coach Christopher said. Campbell. Even so, Campbell warns, injuries can happen, with the shoulder and elbow at the greatest risk. " Of course, please take your time. Don't be afraid to slow down in the first few months. Strength and health - it's a lifetime journey, so take it slow, "he said.

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What do you think? So far, you may not feel so afraid or excited, because trying something new may improve your fitness level by one to three levels. How are you going to start? Would you like to find a qualified coach, or would you like to go alone? Have you tried to have a class? What's your opinion? Share your experience with others in the Livestrong community in the comments section below.

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