The Russian Weightlifting is recognized worldwide for decades, and is based on exercises and Two Kettlebell Jerk lift of a Russian Pesa, for ten minutes each. The competitor with the most points wins. In recent years, Russian weights have become popular among athletes, especially in the martial arts practitioner and the entertainment community. These weights arouse interest because it is something new. It is a weight with an ergonomic handle which cling. This loop is much more manageable and less rigid than those of conventional dumbbells. The most obvious advantage is the practicality of these dumbbells in front of the classic. In carrying out an exercise is not needed as much flexibility in the wrists as it is in the rest of dumbbells and fixed bars. This is because the grip of the Russian weightlifting adapts better to the body, as it is positioned below and on the sides. This allows freedom of movement and money should not be so forced. In addition, the dumbbells are ideal for working muscle groups together and tirelessly. Thus, the stress of exercise is maintained for longer, the muscles do not relax and more powerful effect on the fibers. It is important that freedom of movement does not play against and movements are not carried out properly. So, when training with these weights should pay more attention to the movement performed.
Have you ever heard of the Russian kettlebell or weight? These iron balls with a handle, there are various weights and are an incredible tool for fitness. In recent years, have become very popular in gyms, but also in the privacy of home. Exercise regularly practiced these two systems makes them more effective when giving oxygen to the muscles. It also helps to increase the thickness of the walls of the heart muscle, causing it to pump more blood with each beat, so the currently active muscles receive more oxygen at a higher speed, delaying the onset of fatigue . Good cardiorespiratory function allows better performance in physical activity undertaken, but may also sleep better and reduce the risk of developing heart problems, diabetes or lung cancer. Ten young adults with an average of 20 years completed a graded exercise test (also known as "progressive test") consisting of exercises of increasing intensity. Subjects performed swing or rocking a two hands "com um Russian kettlebell with a weight of 16 kg for 12 minutes. Both during the graded exercise test and during exercise with the kettlebell, was collected and analyzed the air exhaled by the volunteers to determine the maximum volume of oxygen (VO2max) [* 1]. Also continuously recorded heart rate. Subjects could rest between swings, ie did not have to make the swings followed for 12 minutes. What I asked was that would make the best of swings that could for the duration of the test. In total, between 198 and 333 executed swings, ie an average of 265. During the 12 minutes of exercise with a Russian weighs 16 kg, the subjects consumed 65% of its maximum volume of oxygen (which had been measured before exercise). Par give you an idea, the average consumption of oxygen during a tennis match is between 50% and 60% of VO2max. Given these findings, scientists came to the following conclusion. This is good news for people who do not have much time to go to the gym to run on the tape or pedaling on the bike. It is possible to improve fitness at home with a simple and practical tool for fitness. But also those who go to the gym can work even more fitness exercise weight with Russia. In addition, kettleballs are a healthy alternative to tape because it does not put pressure on the joints of the lower body. As a train of high demand, like any other of these features, the rules to prevent muscle injuries should also be applied to weight training in Russia. This means that should warm the upper limbs before you start and, as with the dumbbells in bodybuilding, you should practice with a kettlebell in an appropriate weight to its structure, to progressively increase gradually. [* 1] - VO2max represents the maximum value of oxygen the body is able to take advantage of the air inside the lungs to take it to the muscle tissue through the cardiovascular system and thus use it to produce energy within a unit of time. [* 2] - Farrar, R. & Mayhew, J. & And Koch, A., Oxygen cost of kettlebell swings, The Journal of Strength and Conditioning Research Vol 24 - Issue 4, pp. 1034-1036, April 2010 (LINK). "How I can have a distinct body without going to the gym?" Everything about sports, health, nutrition and more. More to lose weight, gain health.

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