Kettlebell lifting is a relatively new trend in strength sports. Find out how in this sport to achieve an ideal figure and impressive muscle mass. Kettlebell fitness is a young sport. Its essence lies in the implementation of complexes of exercises in a cyclic anaerobic-aerobic regime. This allows you to work out all muscle groups with high quality. Let's take a closer look at kettlebell lifting.
The history of kettlebell lifting
Although kettlebell lifting is the most popular among the Slavic peoples, kettlebell lifting was born in the West. It was foreign experts who managed to establish that when performing exercises with a kettlebell, the maximum number of muscles is involved, which allows you to effectively fight fat and create an athletic figure.
Also, when using various areas of training, the athlete gets the opportunity to significantly increase his functionality. This fact has become one of the reasons why a kettlebell is often used in the very popular crossfit today. Of course, kettlebell fitness owes its origin to kettlebell lifting and for this reason jerks, jerks and points along a long cycle are very actively used here. If you choose the right set of exercises and the intensity of the exercises, then you can achieve good results.
Let's consider the advantages of kettlebells over other sports equipment. One of the main advantages, perhaps, should be considered the possibility of using various variants of movements, which will allow working out the main muscles and their groups.
In kettlebell lifting, all the muscles of the body are loaded very strongly. This applies to the main groups. If you use a kettlebell in preparation for a bodybuilding tournament, it will be quite difficult to load small muscles. But you can keep your muscles in good shape. Also, when working with a kettlebell for just ten minutes, you can burn about 200 calories.
Kettlebell workout
Any strength training involves systematicity and planning. Weight lifting is no exception. As in bodybuilding or powerlifting, in kettlebell lifting, you can reach great heights only with a properly designed training program.
Since training with a kettlebell is cyclical, it is necessary to build classes according to the method of performing a certain amount of work during the required period of time. This approach to building the training process allows you to effectively burn fat. Due to the cyclical nature of the training, it also becomes possible to maintain the required heart rate level. For example, you need to work with a heart rate of 120 beats per minute for 15 minutes. This will allow you to burn fat. If you need to increase your functionality, then this will require during the training to keep the heart rate in the range from 140 to 170 beats.
Basic exercises of kettlebell fitness
These include the same movements that are basic in kettlebell lifting. These are the snatch, swing, clean and jerk and squats. You have probably already been able to replace that even performing only basic movements is already capable of loading all muscle groups well. Also in kettlebell lifting, other movements are used, for example, lunges, throwing a projectile on the chest, bending with a projectile, sumo squats, etc.
Combinations of all of these movements will also yield good results. So in kettlebell lifting, a thruster is used (squatting and pushing the projectile up), a lunge with twisting the body, etc. This is just a small part of the exercises that we have given as an example to show how effective kettlebell training can be. The main principle in drawing up a training program is to perform work with a heart rate of 120 to 130 beats.
An example of a training program in kettlebell lifting
- Machs - 3 sets of 15 to 20 repetitions each with a pause between them of 0.5 minutes.
- Traster - 3 sets of 12 to 15 repetitions each with a pause between them of 0.5-1 minutes.
- Bending forward followed by pulling the projectile in an inclined position - 3 sets of 12 to 15 repetitions each with a pause between them of 0.5 minutes.
- Lifting the projectile for the biceps - 3 sets of 12 to 15 repetitions each with a pause between them of 0.5 minutes.
- Kettlebell push-ups - 3 sets of 10 to 12 repetitions each with a pause of 1 minute between them.
- Twisting with a projectile in a prone position - 3 sets of 20 to 25 repetitions each with a pause between them of 0.5 minutes.
Rest between exercises should be for 0.5–1 minutes. This complex will allow you to gain mass and burn fat at the same time. To increase the athlete's functionality, the circular principle of performing exercises should be used. In each circle, the exercises are performed in one set, and the pause between them is a maximum of 30 seconds, and even better if it is absent. This training method also promotes fat burning.
You can visually familiarize yourself with the technique of performing a complex of kettlebell lifting exercises in this video:
