Want to quickly lose weight and make your body fit? In this case, pay attention to circular training with a kettlebell for all muscle groups. Classes of such a plan contribute to the simultaneous burning of body fat and the progressive growth of strength indicators. According to the results of a recent study, volunteers who performed a circular training session with a 16 kg kettlebell at home for a month increased the rate of oxygen consumption by body tissues by as much as 6%. A positive change indicates an improvement in the state of the cardiovascular system. The result of circular training with a kettlebell is to increase the body's resistance to stress during heavy physical work.
On the proper organization of training
To build a circular workout with a weight correctly, pay attention to the following points:
- Be sure to start the lesson with a high-quality warm-up of the muscles of the whole body. Stretch your workout. The solution will minimize the likelihood of accidental injury, and also relieve the occurrence of severe discomfort in the muscles during recovery.
- Do exercises one after another each time. Exercise according to the same circular training program with a kettlebell 3 times a week.
- Pick loads based on personal capabilities. Beginners should start by doing the exercise for 30 seconds, making a similar respite. When self-confidence appears, 40 seconds should be given to each exercise, resting between sets for 10 seconds.
- In order to maximize progress according to the results of classes, try to carry out 3-4 rounds of repetitive exercises with a weight during one workout.
Kettlebell Lifting
Begin a circular workout with a 16 kg kettlebell by doing dynamic squats. Place the sports equipment on the floor in front of you. Take an upright stance with your feet shoulder-width apart. Squat so that your hips are in a position parallel to the floor. Grab your weight with your right hand. Lower your left limb down. Gently straightening the legs at the knees and moving the back to a level position, push the weight by inertia to the level of the shoulder. On an impulse, straighten the arm holding the projectile. The weight should be above the head. In order to maintain balance, extend your free hand to the side.
Slowly move the weight back to the floor, take the starting position. Now grab the shell with your left hand, repeat the exercise. Perform as many repetitions as possible over 30 seconds. Rest a bit and do a few more sets. Then continue to the next exercise.
Jump Squat
As the second exercise of a circular training with a kettlebell, use jump squats. Place your sports equipment on the floor. Perform an emphasis lying. Place your hands on the kettlebell body with your straight hands. Pull the body into a string. Keep balance due to the quality of muscle tension of the core. Leap your legs toward the kettlebell, which will allow you to jump into the squat. The feet should be at shoulder level. Do not remove your palms from the weight while maintaining support. From this position, lift the sports equipment with outstretched arms strictly in a vertical plane. Keep the body body at an angle of approximately 45 ° to the floor. Then gently lower the weight back. Throw your legs back to their original position with an emphasis lying down. Do a series of such exercises.
Squats Sumo
We continue to train in a circular with a weight. Grab the shell with both palms on the sides of the handle and press it to your chest, bending your arms at the elbows. Take a vertical stance, placing your feet wider than your shoulders, slightly spread the socks to the sides. Bend your legs until a parallel is formed between the hips and the floor. Hold for a few moments in the "Sumo" position. Next, gently rotate the body to the right, while continuing to hold the weight in a static position in front of you. Transfer body weight to the right foot. Lean with your left foot at this time. Return to the original position. Then rotate the case to the left side, following the specified technique.
Eight Exercise
We turn to the intense pumping of the muscles of the core. The essence of the element of a circular training with a kettlebell is to cyclically move the projectile around the legs. Perform the exercise according to the following scheme:
- Feet position a little wider than the shoulders.
- Grip the kettlebell with your right palm.
- Bend your knees slightly, tilt your body forward.
- Making an impulse due to the smooth movement of the back, bring the weight in front of you.
- Allow the projectile to pass between the legs during the backward movement.
- At the same time, put your left hand back and grab the weight.
- Make a revolution around the leg, again bring the load forward.
- Now grab the weight behind the case with your right hand.
- Carry out alternate changes in the limbs, describing the "eight" around the legs with a shell.
Mahi with a squat
In order to pump the upper extremities, the muscles of the shoulder girdle, exerting feasible loads on the back and buttocks, perform the swing of a weight with a squat. Grab the handle of the projectile with both palms. Do a small squat, having placed your feet at shoulder level. Bring a weight between your legs, and then smoothly move the load to a position above your head, describing a wide semicircle on outstretched arms. At the same time, straighten the lower limbs at the knees. Lower the weight to its original position. During the exercise, try to do everything by inertia, do not stoop your back, do not strain your muscles again.
Rack "Swallow"
Perform an exercise to maintain balance, as well as isometric tension of the abdominal muscles, lower and upper limbs. Bring feet together. Lean over, grab the kettlebell handle with both palms. Bend so that a right angle is formed between the legs and body. Keep the weight loose while relaxing your hands. Bring your left leg back to a position parallel to the floor, resting only on the right limb. Lock in a static pose for a couple of seconds. Then do a leg change. Exercise for a minute, alternating support on the lower limbs.
Plank exercise with lifting weights
Position two steady weights in front of you shoulder width apart. Accept the emphasis lying, clutching the arms of the shells with your palms. Gently pull the weight with your right hand in the direction of your hip. Lower the load to its original place. Keeping the body still, repeat the action with the other hand. Try to maintain the muscles of the core in maximum tension. To complicate your workout, keep your feet close together.
Bench Press
Sit comfortably on the gymnastic mat. Grab a weight in each hand. Straighten your limbs, and hold your shells over your chest. Lower one hand with the weight, and then gently push back to the top position. Perform the same operation with the other hand. Keep your lower back pressed to the floor as tightly as possible to avoid damage to your lower back muscles. Regular exercise during a circular training session makes it possible to significantly increase the stability of the body, reducing the risk of injuries during physical exertion of everyday life.