What are kettlebells?
Kettlebells are exercise scales that are made of cast iron and usually have spherical shapes with loops on top. These scales, which are also called Russian kettlebells, giryas or giris , are used in fitness and bodybuilding to build muscle and work the cardiovascular system. Their design allows them to provide a different type of resistance than the resistance of other types of weights such as dumbbells, and many people consider them better than dumbbells. There are a number of exercises that are commonly performed using Kettlebells. Many of them, such as ceiling presses, are often done with other types of weights, but others, such as one arm or swings with two shoulders, are more specific for using kettlebells.
Design
Kettlebell was described as a cannon ball with a handle, because the body of the weight is generally spherical. Most modern cauldrons are flat at the bottom. Some also have flat edges on their fronts and back. The amount of weight is often shown onthe front of the boiler. Traditional kettlebells, such as those in the photo above, are not tightened and unpainted cast iron. Many modern versions, such as the one in the photo below, were partially or completely covered with foam, rubber, plastic or similar material. Some are painted instead.
These finishes are sometimes just to make Kettlebell more attractive, but there are also several practical reasons. The coating can help protect the bells from the nickname and scratches that could occur when they are dropped or hit together or other equipment. The coating also helps protect the floor or other surfaces from abrasive iron. The coated handle gives the user a more convenient grip.
Kettelekonykuka Bell often uses specialized equipment. In normal kettlebells, the size increases with weight increases. However, those who are used in many competitions have STEye size regardless of their weight. They can be made of metals other than cast iron, such as steel, and can be hollow to some extent to make them the right weight. To help identify the amount of weight, they are painted according to the color coding of the system.
Exercise manufacturers also created adjustable kettle. This type of equipment allows the user to change the weight of kettlebell by adding pieces or removing pieces from the main body. When the desired weight is set, the pieces are locked in place. This can eliminate the need to buy more sizes and reduce the necessary storage space.
size
Kettlebells are available in a wide range of weights and can be listed in pounds or kilograms, although many of them will be shown in both units. Light light can weigh 4 pounds (1.8 kg) or less. Extremely heavy they can weigh £ 176 (80 kg) or more. Virtually any size between them can also be found. Sizes that are often used include 18 libeR (82 kg), £ 26 (11.8 kg), £ 35 (15.9 kg) and £ 50 (22.7 kg).
The amount of weight is often based on the Russian unit of matter called Pood , which equals 36.11 pounds (16.38 kg), but can be rounded in pounds or kilograms. For example, what is listed as a 1-bumper bitch can weigh £ 36 (16.3 kg), £ 35 (15.9 kg) or £ 35.3 (16.0 kg). In many cases, the scales will be relatively the same as multiples or fractions of the counters, even if they are not listed as such.
advantages
Design Kettlebell creates a significant difference between IT and barbell, which is listed on the photo below. The center of gravity of the dumbbell is in the middle of the handle, because the weight is evenly distributed to both sides and its upper and lower halves. When the user holds the dumbbell correctly, his hand will always be in his center of gravity.
Kettlebell, however, has an asymmetric design because the handle is up and most of its weight is below it. Its center of gravity is a little above the center of the rounded bodiesa. This means that when a user holds a kettle on the handle, his center of gravity will always be a short distance from his hand - for example, underneath, over it, depending on the teapot position. The following video helps to explain the differences between using the dumbbell and using a kettle.
During many Kettlebell exercises, the weight position changes, so its center of gravity changes in relation to the user's hand. Therefore, the user must use different muscles to keep the weight balanced and under control. Having a kettlebell's center of gravity outside HA allows you to use the lever when swinging or lifting the kettle. Dynamic movements involved in many Kettlebell exercises also force exercise to use certain muscles to speed up, slow down and stabilize.
Supporters of Kettlebell Exercises say they help the body get functional power better than traditional weightlifting or many other types of exercise. They point out that in many everyday activities, such as lifting a trunk or a pitcher of milk, there is no center of gravity of the object in the handle. Lifting or swinginga daily object that does not have a uniform weight distribution
Kettlebell can also be used in many types of exercises. Its versatility allows you to exercise from one exercise to another without stopping or changing the device. This can save time and give the more, continuous exercise. It allows you to combine different exercises into a hybrid exercise or series.
Exercise
kettlebells can be used to increase strength, perseverance, balance and cardiovascular health through various exercises. Many of them are similar to exercising with dumbbells or dumbbells, although the shape of Kettlebell allows mild variations in some exercises. Some exercises combine a number of movements.
The following are examples of many Kettlebell exercises that can be done. As with most exercises, it should be performed with the right techniques and by managing weight to reduce the risk of injury. A certified instructor or coach Kettlebell can help the exerciser learn the righttechniques.
swing: The most common exercise using these weights is the Kettlebell swing. To make two -arm boilers, the exercise stands with the legs a little more unnecessary shoulder apart and with both hands grasping the handle. While keeping the hull as pleasant as possible and stretching his hands as they move, Kettlebell turns back between his legs, then forward and up. The upper part of the swing can be either on the shoulder or eye level or directly above the head of the exercise. Some people refer to a shorter swing - to the level of the shoulder or eyes - like a Russian swing and a longer, director swing like an American swing.
After Kettlebell reaches the highest point of the swing, the exercise swings back between his legs and keeps the hull as pleasant as possible, then uses the momentum of Kettlebell to start another ascending swing. The exercise is repeated for a certain period of time or a certain number of repetitions. Although this movement is mostly done with arms, the strength for the swing comes from pushing the hips forward when KettleBell swing and awake. The following video shows the right technique for the Russian swing.
One -arm swing is done in essentially the same way, except that the weight is held in one hand. In a single arm variant, the highest point of the swing is usually at the shoulder or eye level. This is usually because the kettle can be unstable and difficult to control when it turns over the head with one arm. Shorter swing to the eye level is easier to control and therefore safer.
Clean: to perform the kettle clean, exercise quickly lifts it from the ground or just above the ground to the height of the chest with one hand. When Kettlebell approaches the top of the elevator, the bell can turn from the front of the arm - side under the palm of the hand - backwards, either inverting up and over the handle or rolling alongside the arm. If Kettlebell turns over the summit, he tends to hit the back of the eviator thpdiator, which can be painful. The impact can be reduced by practice.
Snatch: This exercise is similar to pure, except that Kettlebell is lifted up to the air until the arm stretches over the head. This should be done by one liquid movement. Kettlebell also swings up and over the handle or around his forearms when he is lifted over his head. Coaches often recommend exercises to quickly hit their hands up when the weight is transmitted to their backs, which helps reduce the impact. The following video provides instructions for performing Kettlebell handles and briefly demonstrates kettlebell Clean and a high move.
LIS: Kettlebell Press is a simple exercise that includes lifting weight from the shoulder and into the air until the arm is fully stretched. The wrist usually rotates during printing to turn one quarter, with the palm facing inwards, when Kettlebell is, the Byer had height and heading forward when the arm is extended above the head. Unlike a pure or snipper, the bell does not weigh or change its location in relation to the hand. RestIts on the back of the forearm.
High move: With two hands, exercise raises kettlebell from the ground to the chest height. The upper body is kept as high as possible and the practitioner bends on his knees to lift the kettle from the ground. During the elevator, Kettlebell does not rotate or rotate. The elbows are raised on the sides during the elevator than to be held down and close to the body.
Long cycle: This traditional Kettlebell exercise is basically a series of cleaning and jerking, with partial fluctuations between jerk and other clean. The long cycle is usually done with one kettlebell in every hand. This series of exercises uses a variety of muscle groups and can quickly become exhausting.
First, the bells are cleaned on the Chest Height. Then they are torn over their heads - unlike the printing, the twinkling uses rapid immersion and ascending pull with the hips to help push the weight over the head. After a short pause with fully extended arms, the exercise then reduces the bells back to higherchest. Then they turn them down and back over the legs, then forward to start the next clean as the cycle begins again.
As with most Kettlebell exercises, a long cycle usually repeats for a certain number of repetitions or a certain time. The following video shows that Ivan Denisov sets a world record by making 47 long cycles in five minutes with 88.2-LiBRY (40 kg) Kettlebell in every hand.
get-up: Another of the more complicated Kettlebell exercises is called Get-up or Turkey Get-up. It requires the practitioner to lie on his back on the floor and raise the kettle into the air with one hand, and then used a specific set of movements at SPO, keep the kettle raised in the air. The movements are then carried out in the opposite order when the exerciser returns to a position lying with a boiler that continues to increase. This exercise, which is proven in the video below, is done with one arm at a time and arms may be after each repetition or after a certain number of repetitions or time periodsny.
Origin and History
It is not known exactly when, where and why Kettlebell was invented. It is known that it existed at the beginning of the 17th century and is generally considered to date from Russia. One theory is that it was a type of counterweight that was used to measure grains or other types of products on a scale. It is assumed that workers could start lifting or swinging these weights as a force test.
The less popular theory is that the Russian army developed them by welding the handle on the cannon ball and used them to train soldiers. Some people have developed from Scottish curling stones. Others believe that they can be traced in ancient Greece, Rome or Mongolia.
Regardless of its origin, modern use of Kettlebell began in Russia as an exercise equipment for building strength. Its popularity increased at the beginning of the 20th century. In 1948 the first Russian Kettlebell competition took place and in 1962 Kettlebell Athletics - also called Girevoy Sport (GS) - became officialSport Union Soviet Socialist Republics (USSR).