Kettlebell exercises are those strength training workouts that use kettlebells as hand weights. It is a cast iron weight with a flat surface at the bottom. It comes in a wide range of weights. These hand weight exercises find their origin in Russia. They are also known as Girevoy Sport. These exercises benefit their regular practitioners in a number of ways. They help in muscle building, fat loss, and conditioning of the body. If you are a beginner, you should first choose kettlebells that are suitable for your strength and fitness level. Go for light weights first. When you get comfortable and confident with that workout routine, go for medium weights. In this manner, you will start using heavy weights over time. Following are some excellent examples of these exercises for women as well as men. Perform them as directed, on a regular basis, to discover a more fit and strong you.
Hold one bell in each hand and bring them closer to your chest. Hold the bells with a proper wrist support. Stand with feet placed at a comfortable distance from each other. Lower your body by bending at the hips and knees. You can bend the upper body at the hips slightly during this movement. Make sure that you imitate a sitting posture so that the knees stay over the feet. When the thighs are parallel to the floor, come back to the starting position.
Hold one bell between your legs. Position your body in a bent over posture with your back straight. Swing the bell backwards, and then bring it to the front to your chest level. You will have to apply force while swinging the bell forward. During this movement, keep your arm straight, and hips, knees, and ankles extended in the front. When you have to stop swinging, slow down your motion and come back to the starting position.
Alternating Floor Press
Lie on the floor on your back. Hold one kettlebell in each hand. Raise your left hand and allow it to stay in the position for about a second. Then, bring the hand down. Now, perform the same movement with the right hand. Continue performing the exercise by alternating the hands. This hand weight exercise is called alternating floor press, and is believed to be extremely effective for toning the arm and shoulder muscles.
All the exercises mentioned above, are highly beneficial when you perform them in a proper way. Always warm up well, prior to exercising. This is necessary to make the exercises work effectively on your body. Also, follow a healthy diet to provide your body with nutrients that it requires for building and strengthening the muscles.