Kettlebells

There are so many "MAGIC" gadgets to be used to get easily and painlessly fit. TV and health magazine are full of adds offering fitness equipment that makes you slim and dangerously fit. You join a fitness centre and you will be perplexed by variety of all machines. However , the vast majority of those weight machines enable to perform only isolation exercises.

What Are Isolation Exercises?

Isolation exercises work only one muscle or muscle group and only one joint at a time. Examples of isolation exercises include the biceps curl or the quadriceps extension. The idea is to isolate one muscle group and move from from one machine to the next until you "work" your whole body.

Now... you tell me in what world would you JUST use your bicep muscles? You can't! It is weird and when you do isolation workouts, you will be more prone to injury.

That's why we focus on compound movements Compound exercises uses a group of your muscles to perform a task. You "train" your body to use a set of muscles to strengthen your body.

Why Use Compound Exercises?

For healthy athletes who are trying to get the most out of a training program, compound exercises are generally preferred and recommended. There are many reasons to use compound exercises during your workout, including the following:

Using more muscle groups. . .

  • means more calories burned during exercise.
  • simulates real-world exercises and activities.
  • allows you to get a full body workout faster.
  • improves coordination, reaction time and balance.
  • improves joint stability and improves muscle balance across a joint.
  • decreases the risk of injury during sports.
  • keeps your heart rate up and provides cardiovascular benefits.
  • allows you to exercise longer with less muscle fatigue.
  • allows you to lift heavier loads and build more strength.

Today's fitness programs tend to focus on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. At the heart of these routines are a variety of compound exercises.  There are an endless amount of compound lifts that can be performed with KETTLEBELLS!!!

What is a kettlebell?

A ‘kettlebell’ or girya (Russ.) is a traditional Russian cast iron weight that looks like a cannonball with a handle. The ultimate tool for extreme all-round fitness. Recently you must have started noticing them more and more… They are great fitness equipment. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements. Primarily a kettlebell workout will develop your all-important body core – back, hips and trunk. You’ll also burn fat at an amazing rate and exercise your cardio-vascular system. Because you use your whole body to control the kettlebell you will also strengthen arms and legs.

Examples of exercises:

  • KB Swing
  • Clean and Press
  • KB Double Bent-over-row
  • Double or One arm Windmill
  • Double Front Squat
  • Double Military Press 
  • Turkish Get-up
  • Double Kettlebell Situp
  • Double Front Squats

 

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