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Understanding The Uniqueness Of Kettlebell Exercises

Kettlebell exercises are done by the use of a cast iron weight that looks like a cannonball with a handle. Kettlebell were initially used by both men and women mainly to increase their strength but as time when by it was found out that it could also increase endurance, agility and flexibility. The choice of Kettlebell mainly depends with individuals as the best Kettlebell for one person may not be the best for another person. Choosing the best Kettlebell for exercises is therefore a bit of a personal matter. The main factors that facilitate the choice of a Kettlebell include individual physical readiness, the type of exercise that the individual desires to do, and other training variables.

There are various points that you should consider when choosing the best Kettlebell for your exercises.

  • the weight It is important to choose the weight that you are comfortable with or you can manage to lift
  • handle design choose the best design that you will be comfortable with when doing the exercise
  • handle thickness choose a thickness that you can hold without any problem and that you are comfortable with to ensure ease when doing exercises
  • the Kettlebell color
  • materials of composition

The best kettlebell mainly depends on your level of fitness and gender. For women it is recommended that they start with an 8 kg/18 lb kettlebell, while men should start with a 16 kg/35 lb kettlebell.

Types of Kettlebell Exercises

There are various types of exercises that are performed with the use of kettlebell. Some of these are:

The Kettlebell Swing It is the most basic type of all kettlebell exercises. All you need to do is to half-squat, while holding the kettlebell in your hands, and then stand up swing the kettle bell without letting it to fall on the floor. The kettlebell will rise in front of you to about shoulder height, do this repetitively. Kettlebell swing exercise is mainly done to strengthen the legs and knees. It is also a fantastic conditioner, body fat burner and also helps in developing back endurance.

The Press Kettlebell - This is mainly done by placing the kettlebell against your forearm and chest then make a slight bounce from your knees, presses the kettlebell overhead till you arm fully extends, and then lower it , repeat these action about 5 times. Kettlebell press exercise mainly strengthens the upper body parts such as arms and shoulders keeping them tight and balanced.

Turkish Get Up This is done by lying down with the kettlebell gripped firmly then press it overhead and slowly stand up to your feet. This exercise targets the whole body as it works on arms, legs and helps someone to get balance. Turkish get up works on abdominal muscles twice as fast as traditional sit-ups. It helps in reducing the amount of tummy fat thus gaining a healthy and a fit body.

The kettlebell Snatch It is said to be the most difficult kettlebell exercise to learn and to master. It similar to the kettlebell swing, but the only difference is, instead of the kettlebell just swing up to your shoulder-height, the kettlebell goes a bit higher up above your head. You hold it there for a second before reversing the movement and bringing it back down to the ground. Snatch kettlebell exercises mainly target the lower body, arms and shoulders.

Kettlebell Exercises for Weight Loss

Benefits of kettlebell exercises

Using kettlebell has a lot of advantages and healthy benefits such as:

  • Having regular kettlebell workouts and exercises helps in losing weight and assist you to achieve health and fit body.
  • Helps to develops strength at the extremes of your range of motion exercising using kettlebells creates the ability to alleviate your joints, improves flexibility and enhances mobility.
  • Kettlebell exercises manage to correct imbalances in our bodies Getting
    Kettlebell training divulge the weaknesses and weak spots of your body and ensures that proper functioning of the whole body.
  • It improves recovery incase of injuries Kettlebell exercises facilitate active recovery to injuries during athletics and provide exceptional conditioning.
  • It helps to builds muscular strength/endurance Kettlebell exercises such as snatches helps in enduring strength and develops a strong work capacity and anaerobic threshold. Muscular strength and endurance enables someone to perform highly repetitive movements with less fatigue, reduced lactate build up and less muscle ache!
  • Ensures Fitness Kettlebells exercises improves functional fitness that allows someone to handle all the daily physical tasks with more ease, less fatigue and fewer aches, pains and niggles.
  • Regular kettlebell exercises reduce the Risk of Disease Cardiovascular diseases such as heart attacks, stroke, and cancer among others can be prevented by doing regular exercises.
  • Using kettlebell for your exercises saves you time and money Kettlebell exercises are good than going for gym as you don not have to walk to the gym everyday and the effect of using kettlebell is a third of that of going to a gym. The result that you are supposed to get in one hour in the gym is only 20 when using a kettlebell.
  • Using kettlebells gives you a good posture Generally kettlebell exercises strengthen the entire posterior chain.  A good posture is the key to athletic performance.
  • It increases mental focus kettlebell exercises usually result in improved coordination and mental focus. When doing exercises your mind is focused to the movement of the kettlebell and this calms the mind reduces stress and in long run increases your mental focus in all that you will be doing.
  • It reduces the signs of aging Regular kettlebell exercises strengthen the muscles of older people thus enabling them to recovery quickly from injuries, sickness and reduce pain of their backaches.

In conclusion kettlebell exercises are good for everyone as it having great benefits as stated above. If you wish to loss weight, be fit and healthy or even reduce the case of diseases, then try out kettlebell.

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