In the gym, many people will choose dumbbells or barbells for Strength training. Few people use kettlebells.
In fact, the diversity of kettlebell training is far superior to other equipment. It not only meets various training purposes, but also occupies a small space and is easy to carry, making it an excellent choice for home fitness.
In addition, a small kettlebell can be used for strength, endurance, flexibility, and balance training, using a training tool for efficient whole body training.
The advantages of kettlebells
Before using kettlebells for training, we need to first understand the advantages of using kettlebells:
Simplified training for easy portability
Due to the multifunctional nature of kettlebells, there is no need for a large amount of training equipment or overly complex training content before training, and only the full functionality of kettlebells needs to be fully utilized during training.
Therefore, if only one training tool can be selected for home Strength training, it must be kettlebell.
Compared to various brackets, barbells, dumbbells, and training benches, kettlebells not only have lower costs but also occupy minimal space. They can be placed in the living room or garage, and can be placed in any corner.
If you are exercising outdoors in the community, you can easily go out with your hand; If you want to go further to the playground, you can take them away by placing them in the trunk or on the pedals of an electric vehicle.
Improve muscle balance and stability
When using fixed equipment for training, although we are generating strength, we are moving along the predetermined path.
However, when using kettlebell training, we must fully control the motion path, which requires doubling the strength of the stabilizing muscles in each movement.
Having strong stabilizing muscles within various sports ranges means that our balance ability will be improved.
Efficient fat burning exercise
Kettlebell is not only an efficient resistance training, but also can achieve excellent fat burning effect.
A study by ACE shows that swinging kettlebells burns up to 20 calories per minute, and a 20 minute workout consumes approximately 400 calories.
More importantly, kettlebell training is usually high-intensity, so the practitioner will have a strong afterburning effect (i.e. excessive oxygen consumption after exercise), which means that the body will burn calories at a higher rate for a long period of time after the training is over.
Train mobility skills
Kettlebell training is a multi plane motion that can be trained through three motion planes.
Kettlebell training includes seamless transitions from one movement to another, as well as in different directions and motion planes. This means that we will build strength from multiple perspectives, which is essential for daily life, functional strength, and other sports.
Improving joint health
Kettlebell training is dynamic and requires focused control throughout the entire process.
During this process, the muscles around each joint will be strengthened to enhance joint strength and stability, while also improving joint flexibility.
Lightweight kettlebell training is beneficial for training joints. As tendons and ligaments develop greater elasticity, joints can better avoid injury.
two
Training of kettlebells
There are many training methods for kettlebells, and today we will introduce some common ones:
Hard pull
Training location: legs, buttocks, waist, back
Advantages: Different from barbell hard pulling, using kettlebell hard pulling will not limit the width and angle of grip distance. It can not only bring the same muscle stimulation to the waist, back and buttocks as barbell training, especially to the Biceps femoris muscle, which is completely impossible when using barbells.
lunge
Training parts: legs, buttocks, shoulders
Advantages: Different from the traditional lunge squat, holding a kettle bell and pushing upward is actually a comprehensive Strength training action, which not only fully stimulates the strength of the shoulders and legs, but also provides a good training opportunity for the stability of the core strength of the waist and abdomen. While doing the action, it is most important to stabilize the body and avoid shrugging.
Push-up
Training areas: chest, shoulders, core
Advantages: Compared with the Push-up on the flat ground, the Push-up on the kettlebell can make the body dive deeper, the overall push up journey is longer, and the stimulation to Pectoralis major is deeper. In addition, the reduction of force area leads to the need to tighten the core in the process of Push-up to maintain the balance and stability of the body.
Bow down to row a boat
Training location: back, waist
Advantages: Compared to barbells, using a kettlebell requires both hands to control the kettlebell separately, which brings more variations to the bowing rowing movement. It can be done in one side rowing or alternating rowing.
These variant movements can help trainers better identify their muscle weaknesses and carry out targeted training. For example, when using barbell rowing, one side often borrows force, resulting in poor training results on the other side. It is recommended to try the kettlebell version of bending rowing for more accurate training.
Abdominal rotation
Training location: abdomen
Advantages: This is an efficient abdominal muscle training exercise that requires strong strength in the abdominal muscles and can also be used to rotate outside the abdomen.
Post time: Jul-25-2023