Kettlebell exercises BodybuildingExercisesNutritionWeight loss by AnkeFdkjfrzmh - 12th May 202312th May 20230 The kettlebell craze is continuing to take over the fitness world because of its amazing benefits to overall body strength and conditioning. ‘There’s a good reason why these scary-looking cast-iron weights are showing up in gyms,’ says celebrity trainer Nick Mays of ikeepfit.com. ‘They’re user-friendly (you can use them in or out of the gym and only need one bell to get an all-over workout) and allow you to swing from one move to the next without stopping, creating a cardio and resistance workout all at once.’Researchers found a 20-minute kettlebell workout can torch almost 400 calories, the equivalent of running a six-minute mile pace, or cross-country skiing uphill at a fast pace, ‘This is just one of a long list of benefits,’ says Mays. ‘You’ll not only get a higher-intensity workout than standard weight-training routines, you’ll add definition to your entire body while improving heart and lung efficiency and working the body in a completely different way. This is because the kettlebells’ weight isn’t evenly distributed, so your stabiliser muscles have to work extra hard to keep your body balanced.Start with the first move and do the exercises back-to-back with as little rest as possible. Rest for two minutes then repeat for a total of three circuits. Not only will your heart rate go through the roof, you’ll get an all-over burn in less than 30 minutes.SwingGrab a kettlebell with both hands, letting the bell hang in front of you. Squat down until your thighs are parallel to the floor and swing the bell between your legs and behind your hips. Immediately stand up and swing the kettlebell up to shoulder height while pushing your hips forward and contracting your gluteals. Drop back to the starting position.Chest pass rotationStand with feet shoulder-width apart and hold your kettlebell in front of you with both hands. Keeping your elbows close to your body, contract your abdominals and rotate your torso to the right, pressing the bell out once you’re all the way around. Pause, then return to the start, this time rotating your torso to the left and pressing the weight out to the left.Plie squat to rowStand with your feet wide and toes pointing out to the sides. Hold your kettlebell in front of you with both hands. Slowly lower into a squat and go as deep as you can, keeping your knees and toes aligned. Pause, then push back up through your heels. Row the kettlebell up towards your chest once you’re back up standing before lowering it back to the starting position.Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
How to increase muscle gain BodybuildingExercisesTraining Methods by admin - 28th April 202328th April 20230 To increase lean muscle mass, progressive overload is essential - here's how to build up your gains. Angelique Tagaroulias writes. Progressive overload not only does it stimulate muscle hypertrophy by forcing the muscle to adapt to increased loads, it also aids in the development of stronger and denser bones, ligaments, tendons and cartilage. “Progression is
Pull ups for a Strong Upper Body BodybuildingExercisesFitness ModelsGym RatNutritionTraining MethodsWeight loss by admin - 8th April 20230 The two most familiar bodyweight exercises for back are pull-ups and chin-ups. There are grip variations which engage the back in different ways depending on the angle of the grip and the width of the hand placement. Pull-ups generally have an overhand, wide grip, and the exercise focuses on the
For Toned Legs and Inner Thigh Sweep, Work the Quads BodybuildingExercisesFitness ModelsGym RatNutritionTraining MethodsWeight loss by admin - 29th March 20230 Q: Is there any way to target the muscle on the inner part of the thigh just above the knee? I have knobby knees and would like to add shape and definition to the area. A: The muscle you’re referring to is called the vastus medialis, one of the four muscles of
‘Bad’ Exercises: Are Upright Rows Dangerous? BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 18th March 202318th March 20230 With few exceptions, there are no such things as “bad” exercises – only improperly performed exercises. Q: I was told by the trainer in my gym that I shouldn’t do upright rows. He said they are dangerous because they put excessive pressure on the shoulder joint. Any truth to this? A: None whatsoever.
Biggest Fat Loss Myths BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 2nd March 20230 The only way to truly lean up your midsection is to lean up your entire body with a combination of weight training, proper diet and cardio. By Aaron Loynes MPT, CSCS and Brent Seegraves MPT, CSCS As physical therapists, our patients often ask us questions regarding exercise and fitness. By far the
Get a Stronger Core With Kettlebell Twists BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 19th February 20230 The abdominal muscles are usually the weak link in anyone’s “core” development. While endless sets of crunches and leg raise will strengthen the anterior abdominal wall,1 these exercises provide a less direct activation pattern to the muscles living on the side of the waist (yes, the ones that seem to be
Shrink your waist and get a V-taper BodybuildingExercisesNutritionTraining MethodsWeight loss by admin - 7th February 20230 Q: How can I make my waist smaller? I feel thick around the middle. A: The first thing you need to do is assess whether your problem is related to excess body fat, or if it’s a function of your body type. If it’s a body fat issue, then you simply need
Should you stretch before training? BodybuildingExercisesTraining MethodsWeight loss by admin - 28th January 20230 By Steven J. Fleck, Ph.D. Q: I’ve heard that you shouldn’t stretch right before a weight-training session because this will decrease your maximal strength and power. I’ve noticed, however, that the majority of the studies looking at the effects of stretching right before a training session have studied people with little or
Flat Belly Tips for 2023 BodybuildingExercisesFitness ModelsWeight loss by admin - 20th January 20230 Ever wonder how some ladies, from everyday gals, and your co-workers to professional athletes, sport a flat stomach and maybe even a six-pack? There are no “secrets” but rather it’s a lifestyle that forms the foundation of a fit and lean midsection. Diet or more precisely, a healthy eating plan