Sergey Blukher, senior trainer of group programs of the federal chain of fitness clubs X-Fit: “Kettlebell exercises strengthen different muscle areas. The first and third exercises effectively work the core muscles, which are responsible for stabilizing the pelvis, hips and spine. In the third approach, to increase the work of the muscles of the back, glutes and hamstrings, tilt the body deeper – almost to parallel with the floor (but strictly with a straight back!). The incline should be performed while inhaling, at a slow pace, while lifting should be performed on exhalation, more vigorously, but not abruptly. The overhead swing is performed by the muscles of the back, and not by the strength of the arms. By moving your legs to the side, you include in the work not only the muscles of the hips and abs, but also the cerebellum, which is responsible for balance and balance. “
Why kettlebell training is effective
- These three exercises tone all the muscles of the body at once, which is very convenient in home workouts. With a kettlebell, you can simultaneously focus on your glutes, hips, abs, back, chest and shoulders.
- Both slow and fast muscle fibers are trained at the same time, which allows you to create a harmonious silhouette.
- The so-called muscle corset is strengthened, which is vital for a healthy back and a flat stomach.
How to choose the right kettlebell weight
Lift the kettlebell over your head with one hand 3 to 5 times. If the last repetitions are given to you through “I can not”, then you need a lighter weight. If you feel the strength to go on and on, then the weight can be increased. If you don’t have the opportunity to acquire a heavier kettlebell, do more repetitions than indicated under each exercise.
To make the exercises as regular and as effective as possible, try to do not only at home, but also in the gym: the trainer, if necessary, will correct the exercise technique and give useful recommendations, and observing the clear results of those who train with you in the gym will XNUMX% increase your motivation.
To achieve the best effect from the exercise program, adhere to the daily diet menu from Mariyat Mukhina and the calorie table of foods.
Attention! Giveaway!
If you want to complement your home exercises with a gym session take part in the comments contest and win a 30% discount on an individual annual freeze card from the federal network of fitness clubs X-Fit or one month of free lessons in the nearest club of this network.
All you need is to register on the gastronom.ru website and write comments on the menu recipes of nutritionist Mariyat Mukhina. Every week in March – a new menu (stay tuned in the section “Recipes for a Healthy Life”)! Read the rules of the competition!
Lose weight and win!
the federal network of fitness clubs X-Fit and the clinic of Dr. Mukhina “Origitea”.