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Weight is sports equipment for strength and cardio training, made in the shape of a sphere with a molded handle. Exercises with weights have their own peculiarities and differ from the more familiar to us exercises with dumbbells.
We offer you detailed material about the advantages and disadvantages of training with weights and a selection of effective exercises with weights to strengthen muscles and burning fat.
Weight: why the need for and effectiveness of
Exercises with weights are designed for a total-body workout, functional strength, agility and endurance. Kettlebell workout at the same time provide power and cardiovascular load, so by using this shell you will be able to strengthen the muscles, burn fat and improve the terrain of the body.
Workout with weights to develop strength, endurance, agility and balance, throwing a serious challenge to both muscles and aerobic endurance. The birth of kettlebell sport dates back to 1885, with the country of origin of this sport projectile is considered to be Russia. For example, in Spanish the weight is called “pesa rusa” (literally – “Russian weight”). In the English language weight called kettlebell, because it is shaped like a kettle (kettle – kettle).
Now kettlebell sport is very popular all over the world, but it is especially popular in the United States. Weights are used American athletes both in games and in Olympic sports. The kettlebell exercises often found in crossfit and other ultra-intensive group programs. For example, Chris Hemsworth used kettlebells in preparation for the filming of the movie Thor.
Features of kettlebell training
Kettlebell training is equally suitable for both men and women. Weight bearing exercise is especially used in areas such as:
- high-intensity interval training
- cardio workout
- crossfit
- TABATA-workout
- playing sports
Do not confuse weight training with classic strength training for muscle growth. During exercise with weights you will focus on movements, not muscles. Kettlebell training develops your functional strength, that is, it is more focused on learning motor actions and development of physical qualities: strength, endurance, flexibility, speed and coordination ability. This sports equipment is great not only for classes in the hall, but also for training at home.
Exercises with weights in General is not designed for bodybuilding and anabolic workouts. Weight lifting helps to speed up the growth of muscles and move stagnation in strength training, but on the growth of muscle it has almost no effect. Basic exercises with weights do not involve isolating the load, they are aimed to improve functional training and explosive strength. Therefore, training with weights is more appropriate for those who want to lose weight, get rid of excess fat, accelerate muscle growth, to shift a plateau in strength training.
What muscles work during training with weights?
During the exercises with maximum weights involved in the work large muscle groups: back and legs. Also work the muscles of the arms and shoulders, chest, buttocks and the press. Training with weights is ideal for General physical training, basic weight lifting exercises help you to develop all major muscle groups at the same time. You can use a weight and isolation exercises instead of dumbbells, but the true purpose of the weights after all training is full body.
The one who at least once dealt with the weight, could feel the peculiarity of the load during the exercise. The unusual shape of the kettlebell makes rabottini stabilizers, exposing them with a wide range of motion. For example, exercises with dumbbells and a barbell effect on the stabilizing muscles to a much lesser extent. Weak muscles-the stabilizers are the cause of bad posture and discomfort and pain in the neck, back and waist. This is because the back muscles are not able to hold the spine.
So, during training with weights is especially active:
- leg muscles (quadriceps and adductors)
- the muscles back of the body (back, lower back, glutes, hamstrings)
- core muscles (the abdominal muscles and the muscles-stabilizers)
- muscles of the shoulder girdle
In order that the workout was effective, it is important to learn to evenly distribute the load between the back muscles and legs. Many people make the mistake during kettlebell workouts, intense working back and hands, including feet – the most powerful group of muscles. This will not only reduce your performance but also can lead to back injury. It is the muscles of the hips and buttocks should give impetus to the implementation of the tail and inching movements, not muscles.
How effective are kettlebells for weight loss and muscle growth?
In one of the us studies on kettlebell training was conducted experiment, which revealed a high energy cost of exercise with weights. It was found that when performing exercises with weights on average burned about 20 calories per minute or 1200 calories per hour workout! The researchers explained this by the fact that during kettlebell training involved a large amount of muscle and maintained a high pace at which you perform exercises with weights.
Therefore, training with weights is very effective for losing weight and burning fat. If you want to reduce fat and strengthen muscles, you can do kettlebell training 2-4 times a week for 20-45 minutes. Since kettlebell sport already involves cardio and weight training, you can not add other classes to your plan.
But for muscle growth of training with weights are not the best option. Exercises with the kettlebells help develop functional training and explosive strength, but for muscle growth it is better to use dumbbells and the barbell. However, exercises with weights help to avoid stagnation in weight training and accelerate muscle growth, so you can incorporate kettlebell training in to your plan every 7-10 days.
Advantages of training with kettlebells:
- Kettlebell training combines cardio and weight training, so you train smarter, not harder.
- A kettlebell allows you to work on all the muscles groups without exception: shoulders, arms, chest, back, abs, buttocks, legs.
- Exercises with kettlebells excellent coaching heart muscle and develop endurance.
- It is quite durable and wear-resistant shell that will last you a very long time in contrast to the expander, for example.
- Training with weights helps to build dry muscular body with elastic muscles and minimal body fat percentage.
- Exercises with the kettlebells involve a large number of body muscles simultaneously, so you can get in shape as quickly as possible.
- Kettlebell training helps to strengthen a muscular corset that stabilizes your spine.
- Weight bearing exercise is aimed at the development of agility, speed, coordination, why they are so popular in crossfit, and team sports.
- Exercises with kettlebells strengthen tendons and ligaments, making the joints stronger and less susceptible to injury.
- Weight helps to improve mobility and range of motion with no static provisions and long streamers.
All about functional training
Disadvantages of training with kettlebells:
- Weight is not the most effective projectile in the work on muscle growth.
- High risk of injury especially for those who are just starting to exercise.
- Exercises with weights puts a load on your back that can cause problems with the spine.
- Quality kettlebell from durable materials have a high cost.
Training with weights is not recommended for those who have problems with the cardiovascular system, musculoskeletal system, has an injury or recent surgery. Before you start training with weights be sure to check with the proper technique of performing exercises, if necessary, consult with your doctor.
Top 30 exercises with weights
We offer you a unique selection of exercises with weights that will help you to work out all the muscles in your body, increase stamina, burn fat and improve the terrain of the body. After exercise given ready-made lesson plan that you can follow.
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1. The rotation of the kettlebell around the body.
2. The rotation of the weights over the head
3. The rotation of the arm with the weight
4. Eight
5. Bench weights
6. Casting
7. Push the kettlebell with one hand
8. Deadlifts with weights
9. Deadlifts on one leg
10. Pull the weights back
11. Pulling weights to the chest
12. Swing
13. The swing with one hand
14. Lunge forward with weights
15. Attacks back with portforwarding weights
16. Side lunge with kettlebell press
17. Squat with weights at the breast
18. Combo squat
19. Squats with weights raised
20. Squatting with breeding of feet
21. Squats with jumping
22. Sit-UPS + lifting on a biceps.
23. Mill
24. Side plank
25. Push-UPS on kettlebell
26. Horizontal Jogging
27. Pull the weights to the bar
28. Russian twist with kettlebell press
29. Pullover with weights on triceps
30. The rise of the case at a press
31. Turkish rise of the
Thanks for the gifs youtube channels: shortcircuits with Marsha, Live Fit Girl, Max’s Best Bootcamp, RdellaTraining, CardioHatersTraining.
Ready training plan with weights
Offer a ready-made lesson plan with weights: upper body, lower body, crunches for the entire body. If you want to work on muscle mass, then perform more than 15 reps with maximum possible weight. If you want to work on fat burning and relief, then perform exercises 15-20 reps with a medium weight.
If you allocate one day to class with weights and plan to train the entire body, you can perform all the exercises in one approach. If you alone train upper and lower body, you can perform each exercise in several approaches either to repeat the exercises consistently in a few laps.
Exercises with weights for upper body:
- The rotation of the weights over my head: 15-20 reps
- The kettlebell bench press: 10-15 reps (on each hand)
- Pull the weights back: 10-15 reps (on each hand)
- Cast: 10-15 reps (on each hand)
- Pulling weights to chest: 15-20 reps
- Push-UPS: 10-20 reps (from knees)
- Pullover with weights on triceps: 10-20 reps
Exercises with weights on the press:
- Mill: 10-15 reps
- Russian twist with weights to press: 10-15 reps (each side)
- Horizontal running: 20-25 reps (each side)
- The rotation of the kettlebell around the body: 10-15 repetitions (each side)
- The rise of the case at the press: 10-15 reps
- Side plank: 30 seconds (each side)
Exercises with weights for lower body:
- Squat with weights at the breast: 10-20 reps
- Squatting with raising the legs: 15-20 reps
- Deadlifts on one leg: 10-20 reps
- Attacks back with portforwarding weights: 10-15 reps (on each leg)
- The jumping squats: 15-20 reps
- Combo squat: 10-15 reps
Exercises with weights for the whole body:
- Squats with weights raised: 10-15 reps (on each hand)
- Push the kettlebell with one hand: 10-15 reps (on each hand)
- Deadlifts with weights: 10-20 reps
- Swing: 10-20 reps
- Side lunge with kettlebell press: 10-15 reps (on each leg)
- Squats + the rise of the biceps: 10-15 reps
- Turkish ascent: 5-7 reps
Advice on training with weights
- Make sure to do the warm-up before exercise and hitch after a workout with weights. In preparation for the exercises with weights, the muscles and ligaments should be well heated.
- Weight weights choose on the basis of their power: the latest iteration in the approach should be performed at maximum effort. You can start training with weights 4 kg (for girls) and 8 kg (for men), gradually increasing the weight of the projectile.
- If you already have enough training experience, the average recommended kettlebell weight for men: 16 to 24 kg, women’s: 8-16 kg.
- During exercises with weights, keep your back straight, do not slouch. During squats shift your pelvis back to protect the lower back from injury.
- Try to keep your brushes in the neutral position, they should be no bend. You can use the special clamps for the wrists that will help you to maintain joints.
- Perform each exercise slowly, maintaining full control. It is not necessary to swing a kettlebell and do the exercises quickly and at speed. The correct form of exercise is the most important thing in training with weights.
- If you are working on muscle growth, it is not necessary to exercise with weights more often than once a week. Kettlebell training allows you to develop stamina and explosive power of the muscles that help to move the plateau to trigger the growth of muscles. But anabolic workout it is better to use dumbbells and the barbell.
- If you have two kettlebells available, then you can do the exercises using both weights simultaneously. Please note that in this case weights must be the same size, to avoid imbalance in muscle development. Examples of exercises:
How to choose kettlebells
If earlier the weights were sold, weighing 4 kg, 16 kg, 24 kg and 32 kg, but now you can find almost any weight of kettlebell to your liking. The larger the kettlebell weight, the higher the cost. Depending on the material the weights are divided into plastic, neoprene, iron and steel.
1. Plastic weights
Perfect for training at home, they do not create a lot of noise when colliding with a surface and furniture with the floor will remain intact. Minus the plastic weights – their life compared to, for example, iron or steel. Although if you buy the plastic weights proven brands, they will last you a long time.
2. Cast iron weights
Such weights is to choose those who appreciate reliable quality. Cast iron weights have a high anticorrosive property, they are time tested and will last you a long time. But if you use them carelessly cast iron weights can scratch the floor or even be involved in injury.
3. Steel weights
Weights made of chrome steel beautiful appearance and reliable structure. Moreover, such weights with a collapsible design, which is very convenient from the point of view of regulating weight. The price of steel weights a little higher.
4. Neoprene kettlebell
The peculiarity of this type of weights is a soft neoprene coating. Such weights are not so common in the market, but they are quite practical and safe. Especially suitable for beginners.
Plastic and neoprene dumbbells more safe to use for the home environment they fit better and cost less. Iron and steel weights usually have a longer service life and more reliable during prolonged use.
If you are planning to purchase the all-metal weights, it is better to take the shell covered with rubber or vinyl coating so as not to scratch the floor and not create a lot of noise. Filled weights are mainly sand, cement and metal shavings.
Video for training with weights
We offer you a selection of workouts for 15-40 minutes with weights for the home environment that will help you strengthen the muscles and get rid of excess fat.
1. A workout for the whole body (40 minutes)
2. A workout for the whole body (30 minutes)
3. Workout with weights full body (15 minutes)
4. Interval training with weights for girls (35 minutes)
5. Interval training with weights for girls (20 minutes)
The kettlebell is a simple, but very effective exercise equipment for strengthening muscles, burning fat, increasing stamina, strengthening the cardiovascular system and the musculoskeletal system. Exercises with weights will be a great addition to your workouts regardless of whether you are working on weight loss or muscle growth.
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