Get in top shape with Kettlebell exercises
If you want an athletic and well-trained body, you can not miss the ball dumbbell. Here are the best tips for a kettlebell workout at home.
What does an iron ball with a handle offer us? The answer: Almost limitless training possibilities! And this in a small space at home. Kettlebell exercises are a great full body workout. They strengthen muscles, form an athletic body, improve strength endurance and quick strength. By the way, the workout with the ball dumbbell also improves the coordinative skills and body perception. Another advantage: Kettlebell training activates many muscle groups in a short time. Even a 20-minute exercise program at home is highly effective and burns more than 300 calories.
What is a kettlebell?
The kettlebell is a ball with a flattened bottom and a handle. With it, so-called ballistic, i.e. swinging, exercises can be performed. Originally, she probably comes from Russia, where she was mainly used for circus performances. Later, the military recognized the merits of the ball dumbbell. Even today, it is a fixed training component of many special forces worldwide. Even security personnel, combat and strength athletes keep fit with the kettlebell. For several years, the versatile training device has been an important component of the extremely popular functional fitness all over the world.
The kettlebell is a ball with a flattened bottom and a handle. With it, so-called ballistic, i.e. swinging, exercises can be performed. Originally, she probably comes from Russia, where she was mainly used for circus performances. Later, the military recognized the merits of the ball dumbbell. Even today, it is a fixed training component of many special forces worldwide. Even security personnel, combat and strength athletes keep fit with the kettlebell. For several years, the versatile training device has been an important component of the extremely popular functional fitness all over the world.
The Kettlebelltraining
What does a training with the kettlebell bring me?
Kettlebell exercises are the perfect full body workout, which can also be performed at home very well. Unlike training with dumbbells, muscle groups are not used in isolation. Rather, you address entire muscle chains through the often swinging movements. This does not lead to massive muscle growth, but to a defined and well-trained body. The workout with the ball dumbbell is especially good for the core area, i.e. the entire back and abdominal muscles. Studies have shown that regular training with the kettlebell can effectively prevent and eliminate back, neck and shoulder pain.
What does a training with the kettlebell bring me?
Kettlebell exercises are the perfect full body workout, which can also be performed at home very well. Unlike training with dumbbells, muscle groups are not used in isolation. Rather, you address entire muscle chains through the often swinging movements. This does not lead to massive muscle growth, but to a defined and well-trained body. The workout with the ball dumbbell is especially good for the core area, i.e. the entire back and abdominal muscles. Studies have shown that regular training with the kettlebell can effectively prevent and eliminate back, neck and shoulder pain.
Kettlebell Preparation
What weight should I use for Kettlebell training?
The question of the right weight depends entirely on your individual fitness level. Kettlebells are available from 2 to 32 kilos. Those who have not played sports for a long time should first start with a weight of only 2 to 4 kilos. On average fit women can take 6 to 12 kilos, on average trained men 8 to 20 kilos. And even those who are already really fit, but have never worked with a ball dumbbell, should not go higher with the weight at first. First of all, the technically correct handling of the sophisticated device is important. This is especially true for kettlebell training at home.
What weight should I use for Kettlebell training?
The question of the right weight depends entirely on your individual fitness level. Kettlebells are available from 2 to 32 kilos. Those who have not played sports for a long time should first start with a weight of only 2 to 4 kilos. On average fit women can take 6 to 12 kilos, on average trained men 8 to 20 kilos. And even those who are already really fit, but have never worked with a ball dumbbell, should not go higher with the weight at first. First of all, the technically correct handling of the sophisticated device is important. This is especially true for kettlebell training at home.
Kettlebell Special Features
What do I have to consider during kettlebell training?
Kettlebell Wristlet visit website
Best wrist protection
What do I have to consider during kettlebell training?
Kettlebell Wristlet visit website
Best wrist protection
Kettlebell Wristlet
In Gorillasports.de Shop "
Many kettlebell exercises are about making the ball dumbbells vibrate. Therefore, relatively firm shoes are advisable. With barefoot or light running shoes, it lacks stability, especially with slightly higher weights. Those who like kettlebell training and want to do it regularly should even think about buying weightlifting shoes. They are slightly elevated on the heels. As a result, a better transmission of force is possible. In addition, corneas and calluses in the palm of the hand can occur during kettlebell training. Therefore, hand care is very important. For delicate hands, special gloves or stretching straps may be useful. If you want to train without aids, you can also use magnesia or chalk. Then the palms remain dry. Very important for training at home: You need enough space. In addition, it is advisable to lay out a few floor protection mats.
In Gorillasports.de Shop "
Many kettlebell exercises are about making the ball dumbbells vibrate. Therefore, relatively firm shoes are advisable. With barefoot or light running shoes, it lacks stability, especially with slightly higher weights. Those who like kettlebell training and want to do it regularly should even think about buying weightlifting shoes. They are slightly elevated on the heels. As a result, a better transmission of force is possible. In addition, corneas and calluses in the palm of the hand can occur during kettlebell training. Therefore, hand care is very important. For delicate hands, special gloves or stretching straps may be useful. If you want to train without aids, you can also use magnesia or chalk. Then the palms remain dry. Very important for training at home: You need enough space. In addition, it is advisable to lay out a few floor protection mats.
