Kettlebell exercises and their performance

kettlebell exercises
Always with the same, repetitive routines in the gym you can really achieve a remarkable level of fitness or physical condition. However the overall good look and at the same time  preserved mobility and functionality of muscle, really need to think a little wider.

Kettlebell exercises far to my knowledge there is no better name for this type of training,  and all fitness freaks and coaches who use this gadget is also called kettlebell exercises. Basically it is a sphere with center mounted handle which showed excellent results even before, few centuries for sure.  In fact, this "cannonball with a handle," as it is called, is used for ballistic exercises in which momentum is not only permissible it's necessary. Swinging with arm while holding  the kettlebell is safe,  because the center of gravity is behind your hands, unlike ordinary free weight   which is not recommended for any swinging.

Kettlebell exercises improves the strength and durability and activates some muscles that are not activated in conventional weight exercises. Just swinging requested the activation of the antagonist to control the movement and the whole body must be kept in a solid position, in order to avoid pendulum,  which requires activation and thereby strengthen the deep muscles of the back, leg muscles and abs.  In this way the whole body works and movements are very simple.  Kettlebell can be found in several sizes,and can be very well designed. We mentioned that this kind of training was exercising in past,  much earlier for training of Russian soldiers

Kettlebell exercises can done with bags or sacks (and they can be bough) filled with sand.  One of the variants are Russian bags that can be used in a great variety of forms jumps, ejections, striking, and the like. Sometimes these "bags" even better option because the content (water or sand) adapt practitioners or his back, for example.

Another, more precisely, the third option are different medicine ball. We probably saw last in gym class in 8th grade, but these heavy balls have their comeback. Now they made the corresponding handles so for example crunches or squats much easier, or at least easier to perform.

Before beginning an kettlebell workout one note - Exercise swings are not recommended for people with shoulder injuries, as well as those who have weak core muscles (abs and back before all).

How kettlebell and other similar gadgets can be found in a variety of weights and sizes start from a minimum of (1,8kg, even if you are an experienced practitioner) and slowly lift the weight (79kg has the hardest). This is a new way of practice and activates the dormant muscles and therefore it is very important that someone experienced show the way of performing the exercises to the best possible benefits of a workout. See also rotator cuff exercises.

kettlebell workout


How to perform Hanging leg raises

Most of the people in the gyms, perform this exercise wrong by using an arched back. Don't do this like them, hanging leg raises is a very hard exercise, and if you are beginner or very fat, you will probably straggle little bit. By following this instructions, will doing them correctly will make them much harder, but also more effective. Hang from a pull-up bar with a shoulder width grip. With knees just slightly bent (almost straight), raise your legs up until they almost touch the pull-up bar, while actually curling your pelvis up as well. Your back should round as you curl your pelvis up. Make sure to not perform this exercise with an arched back. The most important point to actually do this exercise correctly, and where most people go wrong with this exercise, is the curling-up action of the pelvis. Without curling the pelvis up while performing this exercise, it uses very little abdominal activity, while focusing almost exclusively on the hip flexors. Done correctly, it will properly strengthen both the abs and hip flexors. If you have shoulder problems or have a weak grip and cannot properly grip the bar for the duration of the exercise, you can use the hanging elbow straps.

However, be extra cautious to properly curl your pelvis up during the hanging exercises if using the elbow straps since they tend to promote an arched back. Also, if you wish to greatly increase your grip strength, thereby improving most of your upper body pulling exercises, perform the hanging leg raises without the elbow straps by using the standard hanging grip.

Hanging leg raises is exercise for exercisers who  already have experience, so have a bit more stronger muscles and have a  have a good sense of movement.
This is a great workout for the lower abdominal muscles. Excerpts from "dead" hanging on the shaft, so that the legs are kept straight into the port lifted upward, until they come to a vertical position with the floor. After a short stay in the top position, legs slowly return to starting position. The exercises work in three sets of 20 - 25 repetitions.

Typically if you straggle to  perform hanging leg raises at the beginning, fold them in knees and so exercise while the lower part of the abdomen grows stronger, this exercise is also called hanging knee rises. When performing exercises do not rock the body, and it is recommended to use the wrist strap, because the hands, which hold the shaft tire before the abdominal muscles and exercise can not be carried out until the end. Inhale when lifting and breathe out when lowering the leg. See also Kettlebell exercises

Hanging leg raises