Kettlebells are fantastic for strengthening your core, full body strengthening and muscle toning. Kettlebell exercises also help you burn more calories in less time. Doing kettlebell exercises can result in easily burning hundreds of calories during a brief workout. People who use kettlebells experience a whole body workout in addition to rapid calorie burning, which makes kettlebells an ideal choice for women. A short 30-minute workouttargets all your major muscle groups and increases core strength. Kettlebells also provide achallenging cardiovascular workout. Women can definitely benefit from overall body toning and strengthening exercises using kettlebells without building bulky muscle.
1. Dead Lift
The kettlebell dead lift works the arms, chest, buttocks, hamstrings, abdominal muscles and the legs. Place one 5 pound kettlebell between your feet. Stand with your feet on each side of the kettlebell about shoulder-width apart. Keep your back straight, engage your abdominal muscles and squat down. Grasp the handle of the kettlebell with both hands with your palms on the top of the handle. Turn your toes out slightly and then push your heels into the floor as you stand up straight. Keep your arms straight. Hold for 2 seconds and then repeat. Do 10 to 15 repetitions. When you can do 15 repetitions without getting tired, increase the number of repetitions or increase the weight of the kettlebell.
2. Single-Arm Swing
The single-arm swing works the buttocks and the quad muscles. Place a kettlebell between your feet and stand over the weight with your feet about hip-width apart. Breathe in, bend forward from your hips and grasp the kettlebell with one hand. Breathe out and swing the kettlebell upward while simultaneously standing up straight. Swing the kettlebell upward until your arm is parallel with the floor. Keep your arm straight and do not allow your wrist to bend or twist. Lower the kettlebell back to the floor by allowing your arm to swing down while simultaneously bending at the hips. Repeat 10 repetitions with each arm.
3. Press
The press works your shoulders, arms, back muscles, buttocks and hamstrings. Stand up straight with your feet apart and a kettlebell between your feet. Turn your toes out. Bend at the waist and grab the kettlebell in on each side of the handle. Stand up and bring the kettlebell to your chest. Press the weight straight up over your head and hold it for 2 seconds. Slowly lower the weight back to your chest to complete one repetition. Do at least 10 repetitions. Increase the number of repetitions or the weight of the kettlebell when you grow stronger.
4. Row
Grab a kettlebell in your left hand and bend forward from your hips. Squat a bit until your body is nearly parallel to the floor. Allow the kettlebell to hang straight down at full arm's length. Squeeze your abdominal muscles and pull the kettlebell up to your chest by bending your elbow. Keep your arm close to your side. Slowly lower the kettlebell until your arm is fully extended again. Do 10 repetitions with each arm.
5. Squats
Kettlebell squats work your arms, legs, buttocks, abdominal muscles and back. Hold a kettlebell weight in front of your chest with your elbows bent. Stand up straight with your feet apart. Keep your back straight and squat from your hips. Squat down until your bent knees make a 90 degree angle so that your thighs are parallel to the floor. Push up from your heels to return to a standing position. Do 10 repetitions.
Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer and freelance writer, specializing in health and fitness. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Robin's goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com
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