That’s just not necessary so skeptically to watch! Weights – does not mean that you will throw them up 100 kg each ? You’re not a handsome moustache in tight leotards ?
Weights is the same weights, like dumbbells, but with a displaced center of gravity. This is the center of gravity gives a slightly different load on the muscles than dumbbells. Therefore, the muscles work differently.
What? Ready to try? Then take the weights and the exercises will tell you women’s website “ToKnow365.top“!
Exercises with kettlebells: what you need to know?
Kettlebells have been gaining popularity. Developing new types of exercises using weights.
Recent studies have shown that 20 minutes of training with kettlebells you can burn 300 calories — and that’s just the beginning! When you build muscle mass, the process of burning calories will be faster by 50% .
What is the beauty of training with kettlebells? And that muscles work differently. Because the weight is distributed differently, and hence, training with kettlebells is a kind of stress to muscles. As a result, they muscles work more efficiently, and hence the effectiveness of the exercise increases.
Which weights to choose? Small. Weights should be somewhere in the 4 to 6 pounds.
Exercises with kettlebells
I would like to note that the proposed exercise can be performed with dumbbells, Yes, the effect you will get a little different, but still it will be. Moreover, it is always fun to add variety to your workout.
The exercises within each set should be performed without interruption. Do all exercises for 1 set. Then give yourself a 2 minute break, and again make the complex, from beginning to end.
Exercise 1. Stand up straight, take a dumbbell with both hands. Inhale and release your left hand. Right behind your back, grab the left hand of the weight and move it in front of him. And grasp with your right hand. Is 1.
Do 10 times one way and 10 times another. Ensure that the body is not rocked.
Exercise 2. Take a dumbbell in your right hand, slightly bend your knees and tilt your body so that it was almost parallel to the floor, the weight should not touch the floor. On the inhale, bend the elbow and pull the kettlebell to your chest. The elbow should go along the body and not to the side. This is 1 repetition. Do 10 – 12 times. And change hands.
Exercise 3. Stand straight with feet slightly wider than shoulder width. The weight is on the floor between the feet. Sit down and take the weight. Ensure that the back was straight. Squatting, keep your feet off the floor. Then slowly put the weight on the floor. And stand. Repeat 10 – 12 times.
Exercise 4. Feet hip distance apart, knees bent at a 45 degree angle, back straight, chest lifted. Take a dumbbell in right hand in front of him. Then through the bottom of the intercept e with your left hand and move forward, and get right back and again through the bottom of the catch weight. Do 10 times. Do the exercise slowly and smoothly.
Exercise 5. Lie on floor, legs straight arms, in your right hand take the dumbbell and lift it so that it was perpendicular to the floor. Bend your left knee and lift the body. Hand all the time video. Then slowly lie down. Repeat 5 times for each hand.
Exercise 6. Pick up a kettlebell. The feet slightly wider than shoulder width. Squat until your thighs are parallel to floor, feet all pressed to the floor. If you can’t squat deeply, keeping the heels, then squat until you can hold your feet on the ground. On the inhale lift the kettlebell up to shoulder level and straighten your legs. When you give up squat.
Exercise 7. Pick up a kettlebell. Bend your elbows so that the weight was parallel to his chest. On the inhale, squat down, keep your back straight. Hands unbend, don’t lift, and hold in one position. Do 15 squats. By the way, that way you can do lateral squats, lunges, etc.
But if you don’t have weights, know that to do these exercises as you can with the weights, and without it. In any case, the effect will be. The question is in time and you applied the effort. Go for it!
Author Sweety, female site www.sympaty.net – ToKnow365.top
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Training with kettlebells: exercises with weights