Kettlebell Workouts for Beginners. Done with one of the best pieces of fitness equipment. that is sweeping the fitness world right now.
But what exactly are Kettlebell Workouts?
How are they boosting endurance and creating great results? Often referred to as the “all-star” training equipment. Kettlebells are generally cast-iron weights. They are used to add variety to your workout routine. Kettlebell Workouts for Beginners can end the time-consuming gym visits. Which need 30 minutes of cardio followed by weight training.
Kettlebell workouts can target almost every major muscle group in your body. This includes your shoulders, core, back muscles, quads, and hamstrings. All this in a short amount of time. Kettlebell exercises are designed to be switched quickly. Meaning you go from one exercise to the next without wasted motion. The result of this is that you get a quick, full-body, cardio and strength building workout at the same time.
Kettlebell Workouts Can Prevent Over-exertion.
Contrary to popular belief, there is such a thing as too much cardio. Studies show that performing too much cardiovascular exercise can damage your body. Running, for example, can damage several joints and knee muscles if performed a lot. But burst training combines cardio exercises with strength-building exercises.
Giving you the best of both worlds. These kinds of workouts give you a chance to get your heart rate elevated. While actually helping your joints and muscles become stronger. Making you a better runner or cyclist. It allows you to complete a healthy 20 minutes of working out. Without putting prolonged stress on your body.
Research has shown that adults experience 3-8% muscle mass reduction every decade. Metabolic rates can also slow down as you age. This means that more dangerous fats can store on the body. Especially around major organs like the heart or liver which can be a huge health risk.
Using kettlebell workouts can target the fat stored around the organs. By using strength-based exercises and cardiovascular effort during one exercise session. Strength training can also prevent the onset of type 2 diabetes. Because of the disease’s association with unhealthy weight gain.
Strength Training with Kettlebell Workouts for Women
This can also improve general physical performance and movement control. Posture can improve. Because many kettlebell workouts for women target the muscle groups. These can help us straighten up our backs and keep us upright. There are real-life benefits to kettlebell workouts for women.
Because your body is moving in many directions. And at different angles during kettlebell workouts for men, you experience full-body results. Your entire body strengthens during kettlebell workouts. Your agility and endurance increases as a result. Practice moves that target specific areas of the body. They are also a great way to get the results you are looking for, with your kettlebell workouts.
Kettlebells are portable exercise equipment. They can be added to whatever workout routine you have developed. Think about bringing the kettlebell to your favorite track. Add some strength training exercises between laps.
Kettlebell workouts for men can target every area of your body. During your typical cardio routine. Try some kettlebell arm exercises while your cycling at the gym or at home. Leave no part of your body unchallenged. Gain those well-rounded fitness benefits during your workout.
How to Begin a Kettlebell Workout
Alright, you’ve done the research on the benefits of the kettlebell. You’re interested, so now what. Now, you actually do it. It can be intimidating any time that you try to use a new piece of equipment. If you’re training in public where there is the added fear of being seen using the kettlebell wrong. Don’t worry, we’ve provided a few basic kettlebell workouts for beginners to get you started without a hitch.
1. The first step to any kettlebell workout is to pick the weight of your kettlebell.
You definitely want to pick a weight that is challenging to you. But also manageable so you can complete those activity bursts. Feel the burn while ensuring that you can actually repeat the exercise many times. Repetition is necessary to build and strengthen those muscles.
2. The second step is to build your own workout.
Plan what you’re going to do so when you have the kettlebell in your hands you are not intimidated or confused. Rather, you can approach a new workout routine with some confidence. If you’re new to strength building and kettlebell exercises. Then in kettlebell workouts for beginners, we’ll cover some basic terminology to get you up to speed.
A REP is every time that you lift or lower a weight—depending on what exercise you’re doing. You complete reps one after another, forming a SET. Think of one bicep curl as a rep, and eight bicep curls as a set.
A SET is then a group of reps. Generally, you complete all the reps in one set without taking a break, and you usually rest between sets.
It is important to note that you should not rest for too long between sets. You will lose that burning sensation. And the challenge of using the same muscle groups to complete ongoing tasks. Resting too long between sets won’t challenge your muscles as much. It will prevent you from gaining the muscle you are striving for.
How many reps you complete in one set is up to you. Depending on your strength and ability, you might be able to complete higher reps per each set. The weight of your kettlebell will factor into how many reps you want to complete in your workout routine.
While you want to push yourself to lift more weight to challenge those muscle groups. You also want to be able to complete more reps with the weight. If you can lift the 20-pound kettlebell for about 4 reps and do this for two sets before you’re completely winded. Try instead lifting the 15-pound kettlebell for 10 reps and more sets. Your muscles will be more engaged and challenged for a longer period of time.
Kettlebell Workouts for Beginners: Try some of these moves to get started
The Basic Kettlebell Swing:
Engages your quadriceps, hamstrings, and core muscles.
- Begin this exercise with your feet a hips distance apart. Pick up the kettlebell using both hands on the handle.
- Come into a squat position by bending your knees. Act like you are sitting in a chair and engage your hamstring and quads to keep yourself steady.
- Move to swing the kettlebell down and back between your legs.
- When you swing the kettlebell in front of you, straighten your legs and come back up.
- As the kettlebell moves behind you, lower yourself back into that squat position.
— Increase your pace to challenge yourself when you feel ready to do so.
The Lunge & Press:
Engages your quadriceps, glutes, and shoulders.
- This exercise begins by getting into a lunge. When you start this exercise, have you kettlebell held at shoulder-height.
- As you deepen into your lunge, lift the kettlebell above your shoulder.
- Lift the kettlebell and bring it down again. Engaging those shoulder and upper-back muscles.
— Alternate sides.
TIP: It can be helpful for your balance to lift the kettlebell. Use the opposite side arm of whichever leg is bending for the lunge. As you alternate sides you may also begin to feel your core engage in the movement. You may feel your bicep and tricep muscles as you lift the kettlebell above your head. This is a great full-body exercise that tightens areas of your body. Gets you sweating and burning some fat.
The Weighted Squat and Lift:
Engages shoulders, biceps, core, and leg muscles.
- Begin this exercise by standing upright with your legs shoulder-width apart. Have your kettlebell held at chest-height using both hands.
- Lower down into a squat. Aim at getting your thighs parallel with the ground. Deepen the squat and really engage your core muscles.
- Try keeping your feet flat on the ground as well to involve those calves.
- Keep your back straight and be careful not to arch your back as this can pinch nerves and lead to serious back pain.
- As you stand up from the squat, lift the kettlebell above your head. Opening your chest and pulling the core muscles up, using the shoulders.
- As you lower back into the squat, use those bicep muscles to lower the kettlebell to chest height.
— Complete this for about 1-2 minutes, with short resting periods between. Try alternating between heavier kettlebells during each set as an added challenge.
Create Your Own Kettlebell Workout for Beginners
There are many exercises that can incorporate a kettlebell. Targeting many muscles groups on the body. The kettlebell is a great way to blast fat off your body. By challenging you to high-energy bursts of activity.
Mix-up your routine by adding the kettlebell to workouts you are already doing. Kettlebell to lunges, kettlebell to squats, kettlebell with abdominal exercises. The possibilities are limitless. So get your entire body engaged in your workouts to increase strength and blast more fat.
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