Kettlebells are cast iron balls with a handle used for strength and conditioning exercises. They can target specific body parts or provide a full-body workout, and exercises include arm presses, squats, and swings. Videos are available online for more advanced routines.
Kettlebells, which have origins in Russia, are cast iron balls generally covered with rubber and used in training much like weights. The main difference is a handle that allows the dough to extend beyond the hand and results in the possibility of various types of kettlebell routines. These exercises can be done virtually anywhere and can help with both strengthening and conditioning. One could choose to focus on specific parts of the body such as the arms, core or legs and a total body workout can also be achieved through some kettlebell routines. Some routines include arm presses, squats, squats, various kettlebell movements, and Turkish raises.
Typical workouts aimed at strengthening the arms, such as presses, bicep curls, and rows that tone the triceps, are one type of exercise. These kettlebell routines can be performed standing up or with the use of a weight bench. The movements, the weight used, and the number of sets and repetitions completed are often similar to a weight lifting routine. Two kettlebells can be used at a time, holding one in each hand; alternating hands is another option.
Kettlebells can be used in exercises to target core muscle groups, and typically only one is needed for this workout. A kettlebell squat requires a kettlebell held with your arms extended toward the ceiling while performing a regular sit-up. An extension is another exercise that targets the abs; Starting on your back with your knees and kettlebells up to your chest, this move is performed by sending your legs out and slamming your heels into the ground as you bring the kettlebells behind your head. Return to the original position and repeat.
Leg workouts can also be accomplished through specific kettlebell routines. Squats, in which your toes point forward and your back straight, can achieve results more quickly when a kettlebell is held to your chest. Various lunges, such as the side lunge, front lunge, and travel lunge, are all possible additions to a kettlebell routine aimed at strengthening and toning the quadriceps, hamstrings, and calves.
There are kettlebell routines designed to utilize the drive feature of the equipment and use several large muscle groups at once for a full body workout. A basic exercise is the swing, and perfecting this movement allows you to build on it in order to do more advanced routines. Standing with legs hip-width apart and knees slightly bent, the swing is performed by grasping a kettlebell by the handle and swinging it through the legs, then returning to a standing position and lifting the kettlebell with arms no higher than head. The swing is powered by hip thrust, not the use of arm strength. Videos showing exercises like the cleanse and Turkish attire can be found online, and when done in conjunction with swinging, they form a kettlebell type of routine that can give your entire body a workout.
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