Kettlebell workout for women: 20 exercises.

Which is better: kettlebells or dumbbells?

This dispute has been going on for a long time. Let's list the main advantages and disadvantages of each of these shells.

Benefits of dumbbells:

• Pumping small arm muscles.
• The load is distributed in doses.
• It is easy to adjust the weight of the equipment using removable elements.

Dumbbells have one drawback, but it is significant - with the help of this equipment only the arms are worked out, other muscle groups are not involved at all.

Advantages of the kettlebell:

1. Uniform load throughout the body, so fatigue occurs more slowly.
2. Simultaneous pumping of entire muscle groups - biceps, triceps, large chest muscles, deltoids, latissimus dorsi.
3. Acceleration of blood circulation throughout the body, which has a beneficial effect on muscle function and the condition of the body in general.
4. One kettlebell can replace a whole complex of expensive exercise equipment.

However, this projectile also has some minor drawbacks.

The disadvantages of kettlebells include:

• It is impossible to change the weight of the inventory; there are only a few scales - 8, 16, 24 and 32 kilograms.
• It is difficult to pump up any specific small muscle.

What to choose - dumbbells or kettlebells - each athlete must decide for himself.

An effective set of exercises with a 24 kg kettlebell to develop strength

With a kettlebell weighing twenty 24 kg, you can perform the same exercises as with 16 kg. Additionally, increase the number of repetitions. We will also consider new exercises:

Mill with weights

1. Take the weight in your hand and lift it above your head. The arm should be fully straightened. Slowly bending at the hip joint, grab another kettlebell with your other hand.
2. Hold one weight above your head, and periodically raise and lower the second.
3. Do the number of repetitions you need and change hands.

Throwing a weight

1. The starting position is a stand, and the torso should be straight. For convenience, you can bend slightly at the hip joint.
2. Then rise sharply with the weights. This movement from the outside should look like you are jumping a little.
3. Keep your shoulders directly over the weights. Make every effort to hold this position for as long as possible.
4. The moment you straighten your lower legs, you will need to raise your shoulders, and at the highest shoulder height, begin to pull the weights with your arms. Keep your elbows high until you reach the top.
5. Take the weight of the weights. This will be much easier if you bend your knees and hips. All movements should be smooth and thoughtful.

The right approach

To achieve the maximum effect in the shortest possible time and protect yourself from injuries, you must follow the rules and recommendations when training with a kettlebell:

1. mandatory warm-up;
2. compliance with execution technique;
3. assessing your physical capabilities before starting a lesson.

Warm-up should take at least five to six minutes.

The standard warm-up program is given below:

• Cardio elements – 1-2 minutes – running in place.
• Joint gymnastics – 1 minute. Particular attention should be paid to the shoulders and elbows.
• Stretching – 1 minute.
• Cardio elements - 1-2 minutes - jumping in place or jumping rope.
• Restoration of breathing – at least 1 minute.

Warm muscles work better, which has a positive effect on the effectiveness of the exercise.

It is especially important to be careful when performing the exercise.

Some lifts should be done in jerks, so you need to avoid straining your back.

It is advisable to start training with a small weight projectile - 8 or 16 kilograms.

You need to increase the weight of the kettlebell only if you can do at least 30-40 repetitions of each exercise with the current weight and do not feel tired or do not feel increased stress on your muscles and joints.

My sport life

August 11, 2016

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The popularity of functional training has significantly influenced the concept of female beauty. The image of a modern athletic woman implies a sufficient amount of muscle and definition, avoiding kinks in one direction or the other. With such training priorities, kettlebell exercises are once again becoming that once-forgotten method that will allow you to get everything at once, and at the same time.

Something as simple as a kettlebell, which can still be found in almost any home, will help not only build aesthetic muscle mass in exactly the places where it is relevant:

• Legs;
• Buttocks;
• Press;
• Hands.

But more than that, when training with a kettlebell, you will never have to worry about your waist becoming thicker and your arms looking pumped up.

You need to understand that exercises with kettlebells for women are significantly different from those programs that are usually popular in gyms, so your body will never go beyond naturalness.

One of the main advantages of such training is the simultaneous development of functionality and beauty.

• Kettlebell exercises have been proven to significantly improve both your figure and your physical performance.
• Thanks to the intensity and high energy costs, you can also forget about the problem of excess weight forever. In addition, you will become stronger, more resilient, and will also be able to improve coordination.
• It is also worth highlighting that many exercises constantly involve the core muscles.
• This type of work is one of the best and most effective ways to get ripped abs.

Let's move on directly to the analysis of the exercises themselves and make sure that kettlebells for women are a true friend and assistant in creating an ideal figure.

It is worth noting in advance that the weight of the kettlebell must be selected based on your physical capabilities; for some it may be 3 kg, and for others it may be 8-10.

This is a fairly old exercise from the Soviet general physical training program, which has regained its relevance. It ideally develops the back, legs and buttocks.

TO COMPLETE, YOU NEED:

1. Take the weight in one hand and bend over.
2. At the same time, move your leg back to the point when your thigh is parallel to the floor.
3. The free hand can be moved to the side.

• Your back should be straight throughout the entire exercise.
• It is advisable to perform from 10 to 20 repetitions on each leg, and gradually increase the number of approaches to three.

This is a complex exercise that consists of several movements at once. However, it is quite easy to do.

It replaces:

• Squats;
• Chin cravings;
• Finger raises.

It is important to pay maximum attention to the technique, because if it is not followed, the effectiveness of the exercise will decrease.

IT IS PERFORMED AS follows:

1. Stand up straight and grasp the kettlebell with both hands. Feet should be shoulder-width apart, or slightly wider than shoulder-width apart.
2. Perform a normal squat (preferably below parallel), then with a powerful movement return to a standing position and pull the weight to your chin. This will not be difficult, since the projectile moves by inertia.
3. Along with the chin pull, you also need to stand on your toes.

• In one approach you need to perform from 15 to 20 repetitions, and the number of sets is gradually increased to three.

Although lunges are a versatile exercise that can be performed with any apparatus, using a kettlebell can further improve your coordination and balance.

1. The movement is performed alternately on each leg, but with the peculiarity that at the bottom point (when you lunge), you need to transfer the weight to the other hand, passing it under the leg.
2. For greater convenience, it is better to lunge backwards.

• For each leg you need to perform from 10 to 20 repetitions, in 1-3 approaches.

This exercise is often called by different names, but its essence is always the same. Technically, it consists of a regular squat with a weight in front of you (front), as well as a push at the top. Don't be afraid to coast, this exercise should be performed as a single movement from start to finish.

IT IS PERFORMED AS follows:

1. Take the weight in your hands at the level of your chin and chest. If you wish, you can press it against your body, which will lighten the load on your hands a little.
2. Next, do a standard squat below parallel to the floor.
3. After this, stand up in one powerful movement and, after straightening your legs, lift the weight above you with outstretched arms.
4. Return the projectile to its original position and perform the squat again, repeating everything all over again.

• The number of repetitions is from 10 to 20 in one approach, the number of sets is 3.

This exercise is aimed solely at developing core muscles and improving coordination.

IT IS EXTREMELY SIMPLE TO DO:

1. Grab the kettlebell with one hand, then rotate it around your body in an arc.
2. When the weight has made a semicircle, grab it with your other hand and continue moving without losing momentum.

• The exercise can be performed until you feel tired, focusing on the time, not the number of repetitions.
• To complicate the movements, you can also do a pass on one leg, this will further increase the load on the core muscles.
• The body should be level throughout the entire exercise, excluding bending at the waist during movement.
• You can also “rotate” the weight in an arc, both clockwise and counterclockwise.

Categories: What you can do at HOME, if you have: dumbbells, barbell or weights

| Tags: home exercises with kettlebells, set of exercises with kettlebells, exercises with kettlebells, exercises with kettlebells

Set of exercises

Lifting while standing

The biceps and triceps work best when lifting weights, and the chest and back muscles work a little less.

Professionals recommend placing your feet shoulder-width apart and taking the apparatus with a reverse grip.

Be sure to direct your gaze forward so as not to overload the eye muscles during sudden movements.

As you inhale, bend your arm and slowly, without jerking, lift the load to shoulder level. Lifting the weights must be done to the limit.

As you exhale, you should return to the starting position. Minimum repetitions – 10-15 times.

Lifting while sitting

You need to take a sitting position. It is best to choose a bench or low stool as a support.

It is also recommended to use a lighter weight kettlebell than usual to minimize the risk of muscle strain and ligament damage.

As you inhale, you need to slowly bend your right arm, raising your hand to shoulder level, and as you exhale, return to the starting position.

Then you should do the same with your left hand. During this exercise, the biceps work at full capacity. Number of repetitions – 8-10.

Power Chest Raise

In this case, it is easy to pump up your biceps with kettlebells. Lifting the weights is carried out with both hands at the same time.

You need to place the projectile in front of you, bend your legs and tilt your torso, and take the projectile with a reverse grip.

The gaze is directed forward - this is the most important thing when performing the exercise.

You should straighten your legs and torso, then raise your arms to your shoulders. Carefully return to the starting position without making sudden movements.

At this stage, the torso is effectively pumped with kettlebells. Number of repetitions – 2 sets of 8-10 times.

Bend the torso to the sides

Take a standing position, hold the projectile in one hand. It is necessary to remember that your gaze should be directed forward.

You need to lean in the direction opposite to the hand holding the projectile.

As you exhale, you should lift the weight up, and as you exhale, straighten up.

It is necessary to do 10 repetitions to effectively pump up each arm muscle.

Dumbbells and weights: choosing equipment

The choice of scale depends on several factors: from the size of your wallet to the amount of storage space at home. But the main factor is still your level of training: if you have not played sports before, you need to start with the smallest weight, no more than 2 kg.

If you are not planning to set up a gym at home, you don’t have much space to store sports equipment. In this case, the optimal choice of dumbbells is a collapsible model with rubber plates. Rubber is more pleasant to the touch, it does not leave scratches on the floor and furniture, aesthetics also play an important role.

As for weights, there are also a number of important points:

1. Choose a kettlebell with a large rectangular handle. This apparatus is very convenient: no matter how you take it, there will be no strain on “breaking out” your wrist, you can take it with both hands, performing a wider range of exercises. In addition, when lifting, the core of the kettlebell will rest on the forearm without injuring the wrist. Select the thickness of the handle to suit your hand: it should be comfortable for you to hold the projectile, lift it, and place it.
2. The weight should have good stability. This will not only help with storage, some exercises like push-ups can be performed on such equipment without fear of injury.
3. The rubberized bottom is not mandatory, but a very nice addition. The reasons are the same as for dumbbells, plus noiselessness is an important detail.
4. The weight of the projectile depends on further targets. Just pump your forearms - take from 2 to 8 kilograms, seriously engage in kettlebell lifting - the optimal weight for it is from 16 kilograms. It’s definitely not worth starting with such a weight; first you need to strengthen your muscles. To do this, it is better to use a lighter weight of the kettlebell or even start with dumbbells.

Work with biceps. Simple and effective

The root of the pumping problem is that the shape of the sports equipment makes it difficult to focus on a specific muscle or muscle group. This difficulty must be taken into account.

Back press. Starting position: elbows rest on the floor, lift the weights above your head.

Kettlebell lift for biceps. We increase the load by tilting the body. The back is straight, tilted forward, and the free hand rests on the leg. Raise the sports equipment to chest level.

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There are many training options and each athlete chooses based on their body characteristics and goals. For the fair sex, the volume of biceps or pumping of the back does not play a special role.

Burning fat and overall fit figure comes to the fore. Therefore, exercises with kettlebells for women have their own specifics.

What to do if your arm muscles are weak

It is sometimes difficult for a beginning athlete to even just hold a weight in his hands for a long time. The problem lies in weak hands and forearms. In this case, you need to first prepare for exercises with a kettlebell with the help of additional arm training.

The forearms receive indirect load during any flexion and extension of the arms - in exercises with dumbbells and weights on the shoulders, biceps, triceps. But if you can’t hold the weight in your hands for a long time, it makes sense to train them separately. Static loads are good for this purpose, when you simply try to hold the projectile in your hands for some time. You can use the same weight or a barbell plate. After the selected weight can be maintained for 20 seconds, the load can be increased by another 5 kg.

At the same time, it is necessary to train your grip strength. The best tool for this are wrist expanders. The workout should include 6 sets of 10 repetitions. One repetition consists of squeezing the expander for 10 seconds.

Benefits of Kettlebell Training

One of the main advantages of such training is the simultaneous development of functionality and beauty.

• Kettlebell exercises have been proven to significantly improve both your figure and your physical performance.
• Thanks to the intensity and high energy costs, you can also forget about the problem of excess weight forever. In addition, you will become stronger, more resilient, and will also be able to improve coordination.
• It is also worth highlighting that in many exercises the core muscles are constantly involved and trained.