Kettlebells have been gaining popularity in the United States. The kettlebell is a heavy weight (usually cast iron) covered in vinyl with a hand grip. They are used as an alternative to dumbbells and barbells for a complete upper body workout. By using a kettlebell during your workout, you can increase lean muscle, improve cardiovascular endurance, and develop muscle functionality and balance. Start with a low weight that you can manage easily. Gradually increase the weight as your strength increases to avoid injury.
The alternating floor press will target the triceps, abdominals, shoulder muscles, and the muscles of the chest area. Begin by lying on the floor with a kettlebell next to each shoulder. Grasp the handles of the weight. Carefully lift it over your chest and then return it to the floor beside your shoulder. Repeat with the other side. Try to do 5 to 10 repetitions. For more challenge, use a stability ball to work your stabilizing muscles. Simply lie on the ball face up, hold a kettlebell in each hand and perform the exercise as if you're on the floor. However, make sure that your neck and head are supported by the ball throughout the exercise.
The extended range one arm kettlebell floor press will strengthen your triceps and the chest muscles. Lie on the floor and grasp a kettlebell. Hold it over your chest. Straighten out your legs and look straight up at the ceiling. Press the kettlebell upward while you simultaneously pivot one leg over the other. Return to the start position by simultaneously lowering the kettlebell and returning your leg back beside the other. Repeat the exercise with the other leg.
Try the kettlebell chest fly exercise on a stability ball. Start by lying down with your back flat on the ball with your neck and head supported. For stability, position your feet roughly shoulder-width apart. Hold one kettlebell in each hand and open up both arms, so they're perpendicular to your body. Your elbows should be bent slightly, and your hands should be even with your chest. Slowly lift the kettlebells up towards the ceiling, and bring your hands close together. Return both arms to the starting position, which equals a single repetition. Beginners can repeat this exercise 10 to 15 times for 1 to 2 sets.
The one-arm kettlebell floor exercise will also work the chest and triceps muscles. Lie on the floor with one kettlebell. Grasp the handle with your palm pointed toward the ceiling. Push the weight up toward the ceiling. Slowly lower the weight back to the floor and then repeat the exercise. Switch to the other side and repeat. Start with one set of 10 to 12 repetitions.
Kettlebells are ideal for building muscle mass and increasing upper body strength. If you are just beginning strength exercise and muscle-building, you should use them under the supervision of a trainer. After some experience, you should be able to do 3-5 sets of 15 repetitions each when using a light weight.
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