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. ..

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