Right way: Here the arms are bent, chest and shoulders are open and upright. (Henry Chan / The Epoch Times (Courtesy of Fitness Results Space NYC)). Many weight trainers Russian (also known as Russian kettlebells, or gyri) argue that training with these weights is the best exercise to develop muscle strength, power and endurance, as well as strengthen the cardiovascular endurance. When you say these things, relate to the traditional, true and authentic Russian weight training. There are many fitness instructors who are teaching large groups of people to move Russian weights to and fro following certain movements. The exercises can be taught to be safe, but are not necessarily true and authentic exercises with these dumbbells. I have run on roads with military obstacles, trained Chinese kung-fu, Chinese classical dance, gymnastics, I learned traditional weightlifting and, of course, Russian weights, I can say that nothing compares to the Russian weight training to build muscle strength , power and endurance and cardiovascular strength. In traditional Russian weight exercises, one is encouraged to lift heavier weights than it is accustomed. This is because the exercises are largely full body movements. They are divided into ballistic movements "routine" slower movements that are focused on developing stability. The exercises are also slow in most cases, full body movements. How wrong: Here stands head and arms are locked and shoulders to lean forward. (Henry Chan / The Epoch Times (Courtesy of Fitness Results Space NYC)). To illustrate this, let me discuss the first basic exercise: the kettlebell swing. The fundamental requirement to perform a kettlebell swing is to be able to lift a dead weight. If you have never done so already, consult a certified personal trainer to teach him. The kettlebell swing is a series of ballistic deadweight surveys, where the hands never let the weight touch the floor. 3.Inclínese forward with the hips and reaches the lower back while lifting the tailbone and chest. You can bend your knees when you bend forward. 6. Pushing from the ankles; pairs carrying the weight explosively forward . will rise against him. If only reaches to the waist is fine. 7. As the weight flies higher and higher only guide it up front on his forehead while holding open the chest and arms loose. 8. On top of balancing strong exhale through pursed lips or teeth. This will load the muscles in the central part of the body and strengthen your heart. 9. When the weight goes through the waist debajode naturally begin to go between the legs . Firmly grasp the weight and move your hips back, while allowing bending of the knees. Then your body will move in the same way you did in step three. 10. Do not drop the weight to the floor, let it rock below and between his legs back (keeping your chest open and up). Keep your weight on your heels and then raise and push back and stand in front and back explosively.Do not swing the weight until it is able to raise enough weight. Use a light weight does not work properly. Form bad habits. The exercise is specifically designed for a weight higher than average. It is recommended to other feats of strength and conditioning until you can handle the weight suggested. VERY IMPORTANT: Never lift the barbell with the arms during the swing kettlebell. The oscillation of the weight must come from the hips. Hands only guide the flight of the weight. One of the most common mistakes is what I call the cuckoo clock. It is when it seems that the head of the person and the weight counter balance each other during an oscillation. The elbows are locked in a fully stretched position and chest with shoulders shrink wrap and chin out. Relatively move more slowly, almost without sensation explosive hips when you start the swing. These errors will destabilize the shoulders, promote poor posture, and strain the neck. ..
The sea, the beach, a kettlebell! Everything you need to achieve a full workout. The hips are working hard, since in the end, we did 130 swings!. Second WOD "on the beach, this time with the kettlebell that I brought in my suitcase is said that a kettlebell is a gym in itself, so it is complete. So I tested, and it is confirmed. The Walking lundges after Burpee was a real torture but I'm glad, every time, walked the 50m without removing the Kettlebell. I used a Kettlebell 16 kgs (because it is the heaviest I have at home). The run was performed outdoors on the road, so have leveled, etc.. From the first run, in a heat of lead (over 30 ° C, no air), I knew that this WOD would be hell. And it was, the run was becoming harder. However, it is the kind of WOD that I like, and run with relatively simple exercises, but very demanding!. I did my pull-ups on the bar of a goal of mini-soccer. It was very difficult to maintain the bar throughout the series ... But WOD very nice, under heavy heat, sports center Genappe. This is a very good WOD. The fact that very short time to give back. The intensity is very high. And the 200 meters with the Sandbag is a real killer!. Even better, researchers at the University of Wisconsin showed that Snatches kettlebell could burn 20 calories per minute. By comparison, the rower burns 11.5, swimming 13.6, 14.3 and spinning running 19 .... Wod built more or less along the lines of "Swing, Cindy, Swing!", But the exercises of "Cindy" are modified wod ... A very nice and killing at the cardiovascular level. ... So cool to train in a real Crossfit box, with all the materials. The pull-ups cage is great! And There Is All The bumper plates, the kettlebells and the med-balls That You Need For A REAL WORKOUT CrossFit!.
Following numerous questions and queries about kettlebells and their effect on back / back pain (the 'mal du siecle'), I decided to write this article in order to clarify a bit more novice and the confirmed (we learn something new every day) on this legitimate question about our dear and recurrent back. The article will be divided into several chapters to do well around the issue and try to be as complete as possible. It will include testimonials from athletes, beginners and casual users. Firstly, it was undeniable that in both movements, their use and the various videos on the net (competitions or explanation of basic exercises), the back seems to be asked each time, so 'natural' or not, hence the fear by anyone using kettlebells in their workout program or to practice some Girevoy Sport. Also, be aware that if you start with kettlebells, they never ask you to make jerks '100 and 200 snatch 24kgs with immediately and now because that's how they train in Russia ' . Imagine you want to play football and Raymond Domenech selects you to attend the World Cup in South Africa, as captain .. unlikely but you never know. All this means that some movements require a regular, decent, healthy and intelligent and a good understanding of your own body (muscles / joints / mobility) and your abilities. The swing seems to have been created (designer) to mitigate the effects that can cause this famous back pain by correcting muscle imbalances. Trying to remain fairly concise and clear, a good swing technique involves lowering the kettlebell in flexing the hips (lumbar spine neutral) and then it generates power by extending the hip (spine still in neutral / natural) , ie the 'famous shot of kidney'. This exercise both stretches and relaxes the hip flexors, but also activate and strengthen the hip extensors (in particular the large buttocks or gluteus maximus). He also learns to control the lumbar spine. In addition, during the second part of swing (at its peak), the abdominal contraction strengthens abdominal muscles, relaxes and softens as lumbar paraspinal muscles. You will therefore understand that above all else, make swings, squeeze your glutes, your abs, inhale when the kettlebell is up and exhale when it goes down. Feel the motion and the force is transferred from bottom to top and chain repetitions. Hi! I just found your blog. I Recently Moved to Paris and I Have Been looking for a place to buy kettlebells goal with no results. Do you know "any store here in Paris Where They sell kettlebells?. My encouragement for the continuation of this blog, one of the few documentary sources on kettlebells in France. We expect the following articles.

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