A set of exercises with a kettlebell at home for burning fat and strengthening muscles

For high-quality exercise, there is no need to have a full a set of equipment for the gym. To to train the muscles of the whole body from head to toe, just one kettlebells.

• Exercises with kettlebell for all muscle groups
• Weight Training
• The magic of classes with one weight
• A set of exercises with a kettlebell for all muscle groups
  • Training number 1 with one weight
  • Training number 2 with one weight (for a while)

Exercises with kettlebell for all muscle groups

For the past 12 years, I have been asking people of all ages. and different levels of physical fitness: “What is so special about kettlebells? “These steel balls not only allow high-quality engage in a coup, but also carry out a sufficient amount exercises. I mean one weight, which doesn’t take so much places.

For now, let’s talk only about one gear. Maybe someone in only one is available or someone is just novice athlete. Well, or there are several weights, but this person prefers to set them aside and work with one instead to run from one simulator to another in the gym. Perhaps someone already has experience with weights and just prefers to work with one.

Weight Training

It doesn’t matter what reasons can motivate a person to work with one weight, but, everyone will agree that the choice of each person is directed to side of less weight. Perhaps this will not give due preparation for deadlift with low reps but this kind of exercise great for swinging, squats, lunges and traction with a high number of repetitions.

This is a common situation and I have two kinds of training programs. We take a weight and let’s go!

The magic of classes with one weight

With a kettlebell you can do everything the same as with a barbell or dumbbell. But the special shape and placement of its handle makes the weight an ideal apparatus for performing exercises such as max, jerks and lifting weights to the chest in gray.

There is an opinion that all work with weights comes down to swings and jerking, and they are, without a doubt, effective. In fact, one thing from studies of the Committee on Physical Culture showed that weight-lifting exercises performed at intervals of 15 seconds burn calories equivalent to a 6-minute run at a distance of 1400 meters or cross-country skiing. And this is serious statement.

However, an abbreviated lesson program is not the only end in itself. You can also combine exercises that require explosive muscle strength, with strength exercises to warm up the whole energy system, strengthen the heart and increase muscle strength.

What weight should be weights? The optimal weight of the kettlebell will be the one with which a person can perform a squat bench press 5 times with the subsequent removal of the weight above the head. If a person can perform 10-15 times bench press using one hand and its subsequent over head, then perhaps this exercise will seem to him too easy, in which case you can increase the number of repetitions, which will make the workout more effective. For new women the “golden mean” is usually 4-12 kilograms. For men usually 12-16 kilograms. For strong or experienced athletes, weight kettlebells may be increased.

Standing kettlebell press: execution technique

If a person cannot perform a bench press for reasons limitations of the shoulder joint or thoracic spine then I advise such people to exclude this set of exercises and perform exercises related to the lower body.

After a short, dynamic warm-up of muscles and mobility joints, warm-up may be the easiest, for example, to describe circles with joints, do one of the following exercises, which include work with body weight and exercises with kettlebell. First the exercise group is based on the number of repetitions, the second – performed on time. Changing workouts 2-3 times a week by type A / B / A, you can achieve excellent results and master a huge number of exercises with weights.

In both cases, the load can be both increased and decreased. If someone does not want to distribute their workout in time, then in in this case, you can start with the first exercise program and start with two episodes of each cycle. Over time, it will be possible to increase to three series and continue to increase further.

A set of exercises with a kettlebell for all muscle groups

Training number 1 with one weight

Workout 1 with one weight

Training cycle: 2-3 series (4 series in total)

1. Turkish lifting with kettlebell (squat style) Part of the training cycle 1. 1 set of 2 reps for each arm.
2. Mach with one hand with a weight Part of the training cycle 1. Performed using both hands. 1 set of 25 repetitions.
3. Turnover in focus Part of the training cycle 1. 1 set of 10 reps for each leg in both directions.
4 Romanian deadlift Part of the training cycle 2. Performed with a kettlebell. 1 set of 8 repetitions.
5 Pushups Part of the training cycle 2. 1 set of 10 repetitions.
6 Squat with a weight Part of the training cycle 2. 1 set of 10 repetitions.
7 Squat bench press head Part of the training cycle 2. Squat press followed by carrying a weight overhead 1 set of 5 reps for each side.
8 Mill with weight Part of the training cycle 2. The mill is carried out due to the mass body. 1 set of 5 reps for each side.
9 Deadlift on one leg Part of the training cycle 3. 1 set of 10 reps for each leg.
10 Dumbbell pull Part of the training cycle 3. Performed with a kettlebell. 1 set of 12 repetitions for each side.
11. Mach with one hand with a weight Part of the training cycle 3. 1 set of 12 repetitions for each arm.
12 Isometric Development Exercise front and back muscles of the neck Part of the training cycle 3. 1 set of 10 repetitions in both directions.
13 Squat bench press head Part of the training cycle 4. 1 set of 10 repetitions.
14 Climber steps Part of the training cycle 4. 1 set of 20 reps for each side.
15. Mach with one hand with a weight Part of the training cycle 4. Performed using both hands. 1 set of 20 repetitions.
16 Bounce Squat Part of the training cycle 4. 1 set of 10 repetitions.
17 Russian twisting or Russian twist Part of a training cycle 4. Use body weight or weight, as an additional load.
18 Leg lift back for gluteus training мышц Part of the training cycle 4. Or is performed on all fours. 1 set of 5 repetitions per leg.

Workout number 2 with one weight (on time)

A timer must be set for each exercise group.

Workout 2 with one weight (for a while)

Training cycle: 3 series.

1. Mach with one hand with a weight Training cycle 1. It is performed using both hands or swing with a lunge to the side. 1 set of 20 seconds and 20 seconds to rest).
2 pull up Part of a training cycle 1. Pull-up or pull one dumbbell. 1 set of 20 seconds and 20 seconds to rest).
3 Deadlift weights on one leg Part of training cycle 2. Repeated for both hands. 1 set of 20 seconds and 20 seconds to rest.
4 Pushups Part of the training cycle 2. 1 set of 20 seconds and 20 seconds to rest.
5. Mach with one hand with a weight Part of the training cycle 2. It is performed with both hands. 1 set of 20 seconds and 20 seconds to rest.
6 Side lunge Part of a training cycle 3. Performed due to body weight or with kettlebell. 1 set of 30 seconds and 30 seconds to rest for each side.
7. Mach with one hand with a weight Part of the training cycle 3. A swing with a kettlebell or power lifting of the weight with its subsequent lifting above the head. 1 set of 30 seconds and 30 seconds to rest.
8 Planca Part of the training cycle 4. 1 set of 30 seconds and 30 seconds to rest.
9 Squat with a bounce Part of the training cycle 4. 1 set of 30 seconds and 30 seconds to rest.