Dumbbells were yesterday – now they train with so-called kettlebells. With their help, you can strengthen your whole body in just a few exercises – even more effective than regular exercise. What is the secret of dumbbell success? Eat smarter has conducted more in-depth research on Kettlebell training.
Kettlebells have existed for more than 200 years, but only now has there been real publicity. It’s not unreasonable…
What is a Kettlebell?
The Kettlebell is an iron ball hammer. They come in different sizes – 4 to 50 kilograms. Beginners should start with 8kg (female) or 12kg (male). The price is about 15 euros.
But what are the advantages over ordinary dumbbells? ” “Kettlebells are more comfortable than dumbbells, and they fit well in your hand,” explained Dr. til Sukop, a sports scientist and author of the great Kettlebell training book.
How does Kettlebell training work?
Kettlebell training is very effective. It can not only enhance strength, but also improve speed, endurance, coordination and flexibility. Kettlebell training trains the body as a whole, which is ahead of the usual machine training because a single muscle group is trained only in a single situation, Dr. til Sukop explained. Another advantage is that Kettlebell training is done standing, which means several muscles are tense at the same time. Multi joint training also ensures that important stable muscles are specially strengthened. Earth. This type of training can improve the functional strength of the whole body, which is what you really need in your daily life and sports, and will not lead to the expansion of bodybuilders’ muscles.
Kettlebell exercises are roughly divided into three categories: Ballistic exercises (such as swinging), intense exercises (such as squatting or pressing on the top of the head) and juggling exercises (Kettlebell leaves the hand during practice and then picks it up again). Although ballistic training is mainly used for metabolism and cardiovascular regulation, strength training under stress can improve the strength of the whole body. It is also a kind of core training of ballistics, reaction and grasp.
What should you pay attention to when exercising kettlebells?
It’s important that you do your exercises neatly. This means that before reaching for the Kettlebell, practice the sequence of movements instead of carrying weight. The right skills are crucial to success. Therefore, it’s best to always have experts show you these exercises. At the same time, many gym coaches are very familiar with Kettlebell training. If necessary, you can also access DVDs and books.
Who is Kettlebell training for?
In principle, Kettlebell training is suitable for everyone who is healthy. Dumbbells are used even in rehabilitation therapy. Martial artists, elite soldiers and special police forces use kettlebells as “secret fitness weapons”.
“I suggest Dr. Thiel Sukop:” exercise kettlebells for one hour a week – preferably 20 minutes for three units. ” For those who want to exercise a few kilograms more, the sports scientist has good news: “Kettlebell exercise is also very suitable for weight loss – it consumes a lot of calories.” a study of participants who use Kettlebell training for a long time shows that 20 minutes of Kettlebell training can burn 404 kcal.
But no matter what your training goals are, “my favorite sport is the swing,” said Thiel Sukop. This is one of the most effective comprehensive fitness exercises ever. The author believes: “if you have little time for fitness training and just want to do one sport, you should do a swing. I hardly know which other sport combines so many advantages.” the swing strengthens all the muscles in the back of the body, as well as the muscles in the front of the thigh and abdomen. In addition, it also increases grip. You can see how this “magic sport” works here:
It’s important that you don’t stretch your back. Don’t let the Kettlebell pull your shoulder forward or up. Don’t lift the Kettlebell from your arm, but let it fly up through the explosive hoof. Keep your arms relaxed and your shoulders pulled back.