While the kettlebell's origins date back to the 1700s, this dynamic piece of kit has found a resurgence of popularity and is perfect for supercharging your exercise routine!
Kettlebell workouts are extremely effective! The kettlebell works several muscles at the same time, while improving your cardio. It's a versatile tool for a complete workout in as little time as possible.
With regular sessions (and a good diet), you can start to see visible results after 4 to 6 weeks.
Ready to sculpt your abs, strengthen your pecs, and transform your back? Here are 8 kettlebell exercises to work out your body.
Russian Twist
Sit down, grab your kettlebell with both hands and twist your torso from left to right, as if you were trying to look behind you without moving your feet. Simple? Wait to do it for 30 seconds. You'll feel your abs wake up... and probably curse you.
Kettlebell Plank
Get into a plank, but this time place a kettlebell under each hand. Hold the position. You thought the plank was easy? Not with this little extra challenge. The instability will force you to tense like never before.
Kettlebell Sit-up
Lie down on your back and hold the weight with both hands in front of your chest. Perform a sit-up, raising the kettlebell above your head. Return to the starting position. The additional, unstable weight will make this a core killer!
Kettlebell Swing
This is the classic kettlebell exercise that targets back, core and hamstrings. Stand in a stable position and swing the kettlebell up in front of you, let it fall back down between your legs but tense up for your core and back to keep control before swinging it forward again. Do this for 8-12 reps for a deep burn.
Bench Press
Lying on a bench, hold a kettlebell in each hand and push each upwards at the same time, as you would with a barbell, but with more control. Once again, the kettlebell adds a dimension of instability that will make your muscles work even harder. You can also perform a ‘fly’ version as well on the bench.
Push-up
No messing around here. Place your hands on two kettlebells for a greater range of movement and an extra challenge for your pecs. Perform a standard push-up but go as deep as you are comfortable going. Once your arms are extended, hold and keep that tension.
Kettlebell Row
Place a kettlebell on the ground in front of your feet but slightly wider. Now lean over and grab the kettlebell. Pull the kettlebell up and back, bringing it to your hip but try to pull it as far as you safely can do.
Kettlebell Thruster
Start with the kettlebells at shoulder level, perform a squat, then push the kettlebells over your head as you stand up. This will get you a full-body workout like no other!
Next time you’re at the gym, give kettlebells a whirl!
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