10 superorganic with kettlebells

Relatively inexpensive, mobile and multi-functional kettlebells — an indispensable thing in your home gym Arsenal. Many studies have shown that this is the most effective tool for improving posture, burning calories and building muscles.

 

We picked the 10 most effective exercises with weights that will definitely improve your physical fitness. You can perform each exercise individually, or use them all, creating your own plan of training.

 





 

 

1. Ballistic exercises with weights

These ballistic exercises are a great way to build strong backs, bark and hands. At run time, continuously bend the cor to reduce the pressure on the lower back. Additionally, you strengthen grip and forearm.





Execution:

1) become over weight, knees slightly bent;
2) keeping your back straight, and KOR tense, take a weight and lift it with a rapid motion (like throwing);
3) until the weight rises, quick change hand and caught the weight already your other hand, pull down;
4) each time you lift weights to change hands; repeat as many times as necessary.

 

Council. Try to do these movements, where the drop in weight will damage nothing.

 

2. Bench press from squat carrying weights over your head

This kind of bench weights is a powerful exercise that involves the upper and lower parts of your body, thereby strengthening them. Bench press from squat carrying weights over your head — a full body workout that is working every muscle in the body. This is one of the best strength exercises that do not require special equipment, but it gives phenomenal results. This load will also provide a much better training bark, which will be a challenge not only for beginners but also for experienced athletes.





Execution:

1) lift the weight so she could swing it between your legs;
2) this exercise begins at the bottom with a sweeping motion;
3) motion similar to an uppercut, pull the kettlebell to your chest; it ultimately must be between the bicep and forearm (position "weight on chest");
4) from this position push the weight up, fully aligning the hand and locking the elbow at the top point of the exercise; then lower the kettlebell back to the chest;
5) slowly lower the weight down to the starting position; start the next iteration without jerks.

 

Council. Make sure that the weight was not upside down, it changes its position only during the uppercut.

 

3. Squatting with weights with the vypryga

Squats with vypryga and extra weight are a powerful exercise to strengthen legs, but they are contraindicated for people with weak knees or injuries. To start, try to do these movements with their own weight, and then can add stress. The explosive force is just one of the many benefits of this exercise. Over time you will develop strong glutes and a strong core.





Execution:

1) lift the weight to chest level and hold it by the handle;
2) descend into a deep squat, and then jump out, stretching to his full height (weight is always in the hands in front of chest);
3) land softly back in a squat.

 

Council. Try to land as gently as possible so as not to subject the knee to excessive load; strain all the time KOR.

 

4. Exercise "gorilla"

This exercise is one of the most effective for training shoulders muscles and back of legs. After several approaches, the next day you will feel the effect the whole body. Exercise "gorilla" is great for developing strength.





Execution:

1) pull one dumbbell to chest level, the second lift off the floor and hold down the outstretched hand;
2) the kettlebell from the chest down, fully aligning the hand and pull to the chest (the movement should be performed simultaneously);
3) repeat these movements as many times as necessary.

 

Council. The back all the time to keep smooth and KOR — tight; set the rhythm of the exercise and try to follow it throughout the implementation.

 

5. Swings kettlebell with two hands

Kettlebell swings two hands effectively and develop several qualities: strength, explosive power, flexibility and cardio. These movements are not just exercising different muscle groups, but also learn to channel the energy of the bark on the object that you're manipulating. Instead move the weight from point a to point B, you learn to generate force from the "energy core" of your body.





Execution:

1) place a weight at a distance of about 30 cm in front of you;
2) take the kettlebell with both hands, flexing the hips and slightly bending your knees;
3) raise the kettlebell letting it swing between your legs, and then sweeping motion push the dumbbell forward to chest level;
4) return the kettlebell back into position between his legs; don't let it move, let it fall by inertia.

 

Council. Keep your back straight, tense your core and glutes throughout the movement weights, keep your heels off the floor.

 

6. Lifting weights on his chest

Lifting weights should form an important part of your workout, regardless of the purpose. Through this exercise, you will be able to build a strong core and shoulders, and will develop an iron grip.





Execution:

1) raise the kettlebell letting it swing between your legs;
2) one arm pull forward and up to shoulder level, the second keeps the weight down;
3) exercise start at the bottom with a sweeping motion at the same time gives a second (elongated) arm back;
4) motion similar to an uppercut, pull the kettlebell to your chest; it ultimately must be between the bicep and the forearm;
5) return the weight back to position between your legs, don't let her move.

 

Council. Make sure that the weight was not upside down, it changes its position only during the uppercut.

 

7. Soda bench with weights

Press Soda will help to build a strong, strong core, as well as strengthen shoulders and legs, making them more sustainable. This exercise combines balance and power. Do not have to use much weight to get all the benefits from this exercise. At run time, the muscles have to be strained, not to lose a steady position.

 

This exercise is named after a Russian weightlifter Viktor Sots, but you'll curse this name throughout the run.





Execution:

1) take a dumbbell and place it in "weight on the chest";
2) hold your back straight, descend into a squat as low as possible;
3) being in a position of squatting and straining your core, lift the weight up, fully aligning the hand and locking the elbow;
4) lower the weight down and avtoritete movement required number of times, then change arms.

 

Council. If you have any problems with the bench Soda, then try squats with removal weights over your head and the military press in a seated position.

8. Mahi weights + squats Squats holding the kettlebell with two hands is a combined exercise that combines the kettlebell swing and squat. The goal is a smooth transition between the two parts of the motion, thus the work included whole body at once.





Execution:

1) take the kettlebell with two hands; the legs stand at a distance slightly more than shoulder width apart; put your hands down right in front of you so that the kettlebell is between the legs;
2) the quill movement slightly to put the weight in front of you, at the same time aligning the back;
3) throwing the dumbbell, simultaneously lower yourself into a squat (you should catch her hands for the kernel is in a sitting position);
4) once you catch the weight at the bottom point of the exercise, stand up, then lower it down (the weight should be caught with both hands by the handle); when the weight will be again in an inverted position at the hip level, proceed to the next repetition.

 

Council. Before you begin to swing the weight with the squat, do a few reps kettle bell swings with two hands.

 

9. Double swing weights

Double swing weights is effective exercises to gain explosive power, strengthen the whole body and develop an iron grip. This movement is a must not only for strength and power, it will be the key and for the General improvement of the physical condition.





Execution:

1) grab the dumbbells, letting them hang between your legs;
2) centrifugal motion similar to an uppercut, simultaneously pull the kettlebell to your chest; they ultimately must be between the bicep and the forearm;
3) return the kettlebell back into position between his legs, let them move.

 

Council. Ensure that the weights were not upside down, they change their position only during the uppercut.

 

10. Alternating back lunges with weights

This is an extremely difficult exercise that will be a real challenge for your feet. Thanks to the position with two weights on your chest you are working on core and upper body as well as legs during the attacks.





Execution:

1) take the weights so that they were between the bicep and the forearm;
2) keep the weights as close to your chest, back straight; one foot do attack back, sinking on his knee; maintain a straight line knee, hip and shoulder;
3) return to starting position and repeat this movement with the other leg.

 

Council. Don't forget to control your breathing: weights are increasing pressure on the chest so that respiratory rhythm may be disturbed. published

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Source: fitfixed.com/training/advise/top-10-uprazhnenij-s-giryami/