Exercises with kettlebells
Kettlebells allow you to perform a large number of power procedures the most heterogeneous character, and this explains their popularity. Special recognition the kettlebells were used in Russia, no wonder they are called traditional sports projectile Russian heroes. Do with kettlebells famous sportsmen: Ivan Piddubny, Pyotr kryloff, Yakub Chekhov, Georg GAK-kensett, Alexander Znamenskiy, Ivan Shemyakin, Nikolay Vakhturov, and others. In the program concerts, circus athletes certainly consisted of diverse and catchy power stunts.
To start training those who are not lower years often hunted procedures with weights, such as dumbbells, and brought their credibility down to 10-15 lbs. In the beginning of the treatment it is necessary to perform with kettlebells of 16 kg. If the authority will be not on forces, then apply the plastic clear to the viewer and filling them with sand, to choose the suitable authority. Hurry to increase overload is not necessary. It must grow gradually. As fitness the authority may increase, observing further, the saddle if you have the opportunity to do any procedure in the absence of violations of technology of the movement 15 times, then the authority may increase so that you have the opportunity to do the procedure 5-6 times. To do the recommended 3 times weekly, in the daytime, for 2-2. 5 hours before lunch, in the evening — not later than 2 hours before bedtime.
Performing the procedure, achieve ensure that all the movements were correct and specific. Before training with kettlebells make a good warm-up, it is necessary to include procedures for elasticity and stretch. Finish warm-up with jumping and light Jogging (5-10 minutes) with the transition to a slow walk. After the execution of any procedure with weights it is necessary to make a pause of 3-4 minutes, during which walk, do breathing treatments and relax those muscles, which accounted for the greatest overload. The number of repetitions of any procedure before the end of the year may bring to 15-20, playing them in 3 hands. Periodic medical examination during the entire time required.
1.Legs need to be put on shoulder width. Need to lean forward and grasp the handles of the kettlebell 2-hand grip on top. Straightening the torso, lift the weights up, carrying her closer to the body and breath. Fixing the latter, you need to lower the weight on the floor and breathe out. As the training procedure, we do it with visa, ie in the initial position, the kettlebell must be present in the lowered hands.
2.You need to put the weight before itself on a floor. Then, you lean forward and clasp the right hand handle weights grip bottom, and left —over the top. Straightening the torso, try to lift the kettlebell to your right shoulder so that the weight was on the external side of the right forearm and the elbow of the right hand down and take a breath. Fixing this position, lower the kettlebell to the starting position and breathe out. Then do the procedures with the left hand. As the growth of fitness weights to do shoulder with one hand.
3. Alternate squeezing. Lift both weights towards the shoulders, the legs need to be put on shoulder width. In turn squeeze the weights up. When the 1 arm bent, other arm bent. His knees bend is not necessary. To facilitate, 1st time, perhaps, to deviate to the side of the hand, which lowers the weight. As the training procedure executed in the absence of differences body.
4. Lift one dumbbell to your right shoulder reception, noted in the 2nd exercise. The left hand should be put on belt and with your right hand press the kettlebell up and inhale. Fixing the last the upper hand position, lower the kettlebell to the starting position and exhale. If the press does not leave, then the weight can be lifted by push.
5. Feet need to put powroty. Lift the kettlebell 2 hands on the handle of the kettlebell and put it on his back behind his head. Holding the kettlebell with both hands, tilt your torso forward and exhale. Then return to the starting position and inhale. During the exercise, the knees bend is not necessary.
6.Now you need to lie on the floor on your back, place a weight behind your head. Now we need to take direct hands on the kettlebell handle grip on the bottom and raise it up above itself. When will lock the vertical position with the weight, slowly lower it to the starting position. At the start position breathe in, and with the growth of the kettlebells and breathe out.
7. Lift both kettlebells to your shoulders, sit down on the bench, and then gently lie down on your back, always keeping the weights within the shoulders. While straightening your arms, lift the two weights up, and inhale, then bend your arms, lower the dumbbells to the shoulders and exhale. This procedure may be scrupulously fulfill and on the floor.
8. Stand on any ledge, holding two dumbbells in the lowered hands. Now do a deep squat and lean forward slightly and exhale. Now, straightening his legs and straightening your torso, you need to get up, turn the shoulders and take a breath.
Exercises with kettlebells for beginners —Video