Kettlebell exercises is a fantastic workout designed to tone your entire body building lean muscle while burning off body fat. Strength training involves physical fitness exercises designed to enhance strength, providing significant functional benefits in overall health. Resistance training commonly uses the technique to progressively increase each exercise through incremental weight target specific muscle groups.
When properly performed strength training increases the metabolism converting food into energy burning off more calories even when your workout is complete. A kettlebell workout is safe for most healthy individuals as long as the exercise using appropriate weight suited to their fitness level. Exercises can be performed by beginners to advanced fitness levels to improve overall strength.
Kettlebells are weights for the home gym available in different weight increments of 5lb,10lb,15, lb sold in sets or available separately online or local retailers.
Warm Up
Warming up before performing any exercise is always essential to increase blood flow to your muscles throughout your body. Warming up may reduce muscular soreness may lessen your risk of injury. Exercise designed to warm up the body increases oxygen to muscle groups through a desire for repetitive motions to gradually raise your heart rate to prepare you for any exercise.
Warming up for any physical activity will take around 10 minutes using light aerobic activity, like walking, marching in place, riding a stationary bike or dynamic stretching movements appropriate for the activity you are about to perform will be beneficial. Wear comfortable clothing including sneakers while exercising at your own pace.
Kettlebell Squats
Kettlebell Squats focus on the largest muscles of your body including the quadricep femoris located in front of the thigh, hamstrings the three posterior thigh muscles between the hip and knee strengthen ligaments, tendons for increased strength and coordination. Perform kettlebell squats in a standing position, feet 14 inches apart, holding a 5-pound kettlebell with two hands in front of your body. Squat down as if you are sitting down in a chair then return to a standing position. Repeat the exercise 20-25 repetitions per set to tone leg muscles to increase physical performance.
Core Standing Kettlebell Swing
Standing Kettlebell core exercises train the muscles in your abdomen, pelvis, and low back lumbar area to work in harmony leading to improved balance, stability, and overall function. Perform standing kettlebell exercises in a standing position, feet hip distance apart holding a 5-pound kettlebell in front of your body with two hands. Gently swing the kettlebell in front of your body between your knees, hinge at the hips, then swing the weight up to shoulder level.
Allow the kettlebell to lower back down between your knees while squatting, then stand straight swinging the kettlebell back to shoulder level. Repeat the standing kettlebell swing 20-25 repetitions per set as you stand the kettlebell swing up as you lower into a squat the kettlebell lowers between your knees. This exercise may increase your heart rate becoming an aerobic exercise so go at your own pace. Kettlebells can be used in any home gym to sculpt the entire body.
Cheers!
Patricia Lynn.
Images Courtesy of Shutterstock
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