Training Your Body With Kettlebells
Kettlebells are a cannon-ball like weight, usually made of cast iron
. They have a large handle attached and, when used with specific exercises, can drastically increase your muscle strength and mass.
The use of this type of weight equipment originated in Russia and has been used by athletes and wrestlers there for some time. Within the past decade, this type of equipment has made its debut and become very popular in America, as well.
There are sizes that very in weight from about five to one hundred and seventy-five pounds, but the traditional Russian-style kettlebell weighs in at around thirty-five pounds. The center of mass of this type of equipment advances past the athlete's hand, so it can be used in all different types of exercises.
These include traditional weight lifting exercises, ballistic, and swinging movements. Kettlebells are very easy to use, due to the attached handle.
They increase grip strength while also making the core, arms, legs, and lower back stronger. However, movements like the swing, clean and jerk, and the snatch actually use every muscle in the body at once.
Those that have weaker cores or already have lower back pain may want to refrain from utilizing this type of equipment. They are meant for those that already have built a strong core of muscles, and could cause pain or damage to the lower back if used incorrectly.
Kettlebells are often used to mimic the strength you may gain from hard labor-type activities, like farm work, shoveling, and building. They are perfect for those that like a more down to earth and heavy duty workout, as opposed to using all different types of gym equipment and hand weights.
Some workouts focused on gaining strength from the use of kettlebells and centrifugal forces are swings and presses. Try standing with your feet shoulder width apart while holding the weight in both hands positioned in the center of both legs.
Let your arms hang in a relaxed state as you lower your body and legs into a squat position. Your back should be straight but slightly bent forward to compensate for the weight of the kettlebell, and your legs should look as if you are sitting in a chair.
When your legs are bent, try to keep your knees and ankles directly in line at a ninety degree angle to avoid injury. When you have reached the lowest depth of the squat movement, swing your arms directly in front of you, locking them and keeping them straight.
Perform at least twelve repetitions of this exercise with the highest amount of weight that you feel comfortable with. An exercise like this will strengthen your leg, upper and lower back, shoulder, and arm muscles.
Though you can fashion one entire workout out of the use of kettlebells, it is important for you to focus on keeping your entire body in shape. If you spend a lot of time weight training and trying to gain strength in your muscles, it is also important to focus some of your workout on cardiovascular exercise.
Creating more toned and defined muscles will be optimized by the loss of fat and calories within your body. The way to do this is through cardio, whether it is running, swimming, biking, or any other type of activity that increases your heart rate.
If you have access to a gym or home fitness equipment, try spending at least twenty minutes of your workout on an elliptical machine. This type of machine is less strenuous on the joints and legs than running on a treadmill, but still offers you a great cardiovascular workout.
Try to increase your heart rate by running in intervals of high and low intensity for maximum fat blasting. Elliptical machines are perfect for those that want to get cardio without having to run on a flat surface or cause strain on ankles and knees.
Another type of cardio exercise that anyone can perform, no matter what ailments they may have or level of fitness they are, is swimming. Find access to an indoor pool so that you can swim throughout the year and seasons, and try to increase your heart rate with laps once a day for thirty minutes.
Integrating kettlebells into your usually form of weight training workout can really make a difference in how toned your muscles look and how strong they feel. The use of them, along with daily cardiovascular exercise, will drastically change how fit your body feels.
by: Terry Daniels
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