Set Two
Set Two
Most kettlebell workouts I've seen on YouTube have been extremely advanced, conducted by the muscle-supermen dressed. Certainly, the supermen have programs, classes or DVDs to sell, so they need to watch the game. Although there is nothing wrong with ambition, he must crawl before you walk in this article are two very simple exercises for the beginner kettlebell (girevik). This article is not intended as a guide to actually doing the exercises, you should get a Pavel books or DVDs that are presented only as a starting point for your trip.
Workout 1 – On the ground
This is a training I did with my dad in the local soccer field. I do not know what size fields are in the U.S. but in Australia, the soccer field is 100 meters (109 yards) long and 70 meters (76.5 feet). The training is essentially running and kettlebelling around the field (or mean field) between sets.
Basic training is a weight scale with three different bell. In this case, 12.16 and 24 kg (26,36,53 lbs) kettlebells. If you are a beginner all, then there are four sets.
Two Arm Swings 12 kg (20 seats), a return to the field (JOG)
* 16 kg twice changing arm (12 seats), a return to the field (JOG)
* 24 kg twice swing arm (8 seats) halfway around the field
12 kg Clean and Jerk (5 repetitions per arm), back on the ground (on foot).
It is followed stretching. You need to stretch his arms, chest, hamstrings and calves.
This training is very intense, and you must adjust your own level of fitness. I also recommend obtaining a heart rate monitor. If you are unable to work, and your heart rate reaches 160, it is time to stop the intense exercise, and slowly bring your heart rate by walking and stretching. Another thing about this exercise is that takes three kettlebells to run, which is not very good if you're on a budget. You can change this session exercises to work with a kettlebell unique. I recommend any of the 12 kg or 16 (26 or 36 pounds). Start with 12 repetitions in the first set, 18 second and representatives of 22 representatives in the third set.
Workout 2 – On the cover
Sometimes (mostly), I'm too lazy to get more local football on field, so I have a second (shorter) training I do on the foredeck. Now, I do not recommend swinging kettlebells on the cover, and I say this because you do not need much room to get a great workout. If you give a cat, you can take a kettlebell. You can do this exercise in a small courtyard. In theory, you could do this exercise at home, but strongly recommended that you do not.
This routine is very short and very intense (well, for me, anyway). I recommend him to wait until you are comfortable with the exercises 1, and build their physical condition before entering the training 2.
The routine uses either a 16 kg and 12kg, or just a bell 16 kg, depending how I feel daring at the time, and consists of only two types of exercise Kettlebell, swing arms, and a particular variation of the press that the Kettlebell vertical at the end of the press. I use this variation of the press, because I personally am not interested in a "clash of ballistic training. I 'm not a martial artist, fight, or an athlete. I only use kettlebells to keep fit and strong. The routine is as follows.
With kg 16 (36 lb) Kettlebell:
* A tower arm – right arm – 10 repetitions
* A tour of the arm – left arm – 10 repetitions
* A tower arm – alternating arms – 20 reps
– Rest
With Kettlebell 12 kg or 16 kg (depending on delivery shape / force):
* Press the right arm – 10 repetitions
* Press the left arm – 10 repetitions
To me, this is enough to keep fit and strong. If you start serious training for sports or martial arts, however, will be to increase the weight of the Kettlebell you use, but keep the repetitions of the same. The goal here is not to increase the amount of exercise, but intensity. Short intense workouts are ideal for fat burning, lose weight and get strong and fit.
Do not be fooled by how the workout looks on paper, it is an intense training for beginners and can maintain intense as it moves to increase the weight of the hood it uses.
So that's two education sessions Basic and start on the path of strength and fitness. Feel free to modify to suit your needs, but always consider the basics of Kettlebell training and will be gold.
Dosvydanya
Ian Thompson of KettlebellWorkoutOnline.com has been training with kettlebells for 6 months and has already felt the benefit in strength and fitness that this unique training equipment provides. For more articles and tips to use in your kettlebell training, go to the Kettlebell Workout Online website
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