Kettlebell lifting: training.

itself weight as the sports equipment was devised back in the XVII century, the Russian Empire Gunners.This is due to the fact that the soldiers who were charged artillery, were to have a great strength and endurance.This is why the core attached to a special pen and trained.

Also, this round was used in circus acts of athletes, and in the late 40-ies began to actively shape and develop weight-lifting.Training provided a tonic effect and muscle growth.The foundation was laid in the Soviet Union, after which it began to spread around the world.

Basic knowledge

Any exercise must be carried out with adequate preparation, the right approach and knowledge.It is not an exception in this sense, and weight-lifting.Train professional athlete is unlikely to make the novice champion, he is likely to get injured.The main objective in this case is to achieve precisely muscular endurance, and everything else will be achieved in the process.

Due to the fact that during the training emphasis on different muscle groups, and the weight of them is selected on an individual basis.Therefore, the first thing you want to start first of all, is to provide itself with the necessary equipment.In commercially available classical weights 16, 24 and 32 kg, but now one can easily find and 8 and even 64 kg.

After this is sort of kettlebell weights and exercise to be carried out with them, from this calculation that the more muscle group, the harder it is to be a shell.

best to make for themselves a special diary, where you will make a record of their results: health, approaches, weight shells, repetitions, rest periods, and all the classes that you consider necessary.

Choice weights

In order to determine the suitable shell when it is selected, do the following.We need to take and pick up a dumbbell over 5 times, and if the last two are very difficult times, it is best to take another, smaller one.In any case, a lower weight can be lifted off a few times more.

Beginners are best suited weights 10 kg, and after you can always add weights.

There are also hollow shells, which can fill sand or lead and thus to regulate their weight.Anyone able to buy weights, the price of which is located at an accessible level for each athlete.The average cost of following:

advantages of training with weights

What is so good weight-lifting?Training with this shell is a kind of unique.This is due to the fact that the weight has shifted the center of gravity, allowing the muscles to work in those planes, which are suitable only kettlebell exercises.Such an effect can not be achieved with any other projectile.

While training with weights include different sports, the list of disciplines has only two positions:

1. push weights on a full cycle (from lowering between the legs).
2. classical biathlon consisting of jerk of the weight with one hand and push the two weights to chest with both hands.

Despite the apparent monotony, it becomes more and more popular among the population of weight-lifting.The exercises are aimed at developing:

• calf muscles of legs and quadriceps;
• shoulder girdle;
• back muscles.

What else is developing weight-lifting

These exercises are designed to develop:

• power endurance;
• functionality of the body;
• flexibility of the spine;
• physical strength.

Chances are you will not be able to find another sport that could be so diverse and complex to develop the capabilities of the body.Naturally, thanks to the new fitness program, you can try to replace training with weights, but is so elaborated methodical base, which tested over many years, they do not.

In addition, this exercise projectile least traumatic for the joints and spine, compared with other security disciplines.

Kettlebell lifting: training

Before you go directly to work with weights, to begin to warm up.You can warm up the joints using a rope or running.

often choose individual strength training.Programs for each athlete may differ according to its physical form.Despite this, one training selected some specific work with a complete cycle, for example jerk or jolt.Based on the specific problem is determined to work with heavy weight, but fewer repetitions with light weights or with the counting of time.

continue to fulfill the so-called utility exercise, which may include a bar.They are focused on increasing endurance and increase strength.These include jumping from a sitting position, deadlift, bench press barbell standing, and so on. D.

Because the training takes place 3-4 times a week, it is possible to work out each exercise, which is part of the competition in weight lifting.The organism is thus fast enough into the groove volume and hard work, as each session is held at a very high pace, which is why the results become visible relatively quickly.

Example training highly skilled weightlifters

Federation of kettlebell sport is constantly various competitions.In order to show them a good result, certainly requires appropriate training.Below is a detailed plan for the 4 days of training C. Rekston, champion of the RSFSR.

The first day begins with a jolt, then - dash and bench press.Then, with a minimum of time to rest, the athlete goes to squat.They are followed by exercises on the press of a bar because of the head and ends training isometric exercises.

second day begins again with the wing and jerk, turning into a bench, then the second hand.The training introduced jumping over the bar from a seated position, and ends all over again isometric exercises.

third day, as the previous two, begins with tremors and jerks, then the athlete goes to the stop on the bars and holds flexion and extension with weights.Next, press the rod because of the head, isometric exercises, and finally, the deadlift.

fourth day of training is different from all others in that it begins with the cross on the 8 km, a maximum of 40 minutes.Next - a variety of sports and recovery tools.

This is a rough plan of training of masters of sports.

Proper exercise - the success

In order to understand how to lift the weight, the whole process must be divided into several stages.

kettlebell should stand in front of the toes at a distance of 20 cm, feet shoulder width apart.This bow has to be parallel to the soles of the feet.Kettlebell taken the upper grip, with bent knees tilted torso, and the athlete is in the rest position.The free hand is put aside.

Next up are the backswing.Thanks leg extension, the shell comes off the floor, the arm is straight and goes to swing between the legs.

following is the main element - undermining.Giers to accelerate due to the muscles of the torso and the legs.For a moment, which must determine the athlete needs to work hand to release the load by bending the elbow, and then - to meet the rectification shell, which at this moment is in a "blind spot."

At this point, you need to be on your toes and lift the shoulder, you can make a small podsed, the depth of which depends on the degree of preparation of the athlete and his experience.

Fixation is as follows.The athlete straightens his legs, leaving the squat, taking the vertical position with the working hand, abstracted head.If the competition is conducting Federation of kettlebell sport, the athlete must wait at this point the signal of the judge who will fix a jerk.Then the shell is lowered into the swing, and the movement is repeated.

Fundamentals training

1. Before you go directly to the basic training, any athlete requires quality-designed preparatory program.Weight-lifting, in contrast to other strength training is more intense, so you need to warm up the tendons, ligaments and muscles are much better.This is facilitated by an exercise bike, jogging, joint exercises.
2. must then move on to the swinging motion that will prepare a ligament strain.
3. Each new exercise is introduced, you must first work with lighter weight, in order not to cause injury.
4. need to constantly increase the intensity and load, but only when the athlete himself feels that he is a force.
5. Once achieved another goal, therefore, increased muscle mass.To fully develop and fix the result, it would effectively return to training with fitness equipment and free weights.
6. In classic weightlifting special attention is paid not only to the maximum operating weight, but also the number of its rise over time.Such trifles not be overlooked, because the muscular endurance is the key to success.
7. with weights need to be engaged only in mnogopovtornyh sets.
8. straight road going towards your goal, no matter what.

Strength training: exercise program

creating an optimal workout should give preference to a complex exercise that contribute to metabolism, as they directly affect the increase in muscle mass and simultaneously burning excess fat.

good representative of this type is the following work with the shell.It is necessary to take the starting position, then to "pull out" the weight on his shoulder with one hand and push it over the head and backwards to do it all over again.

The main purpose of such training should be accelerated metabolism, which provides the basis for muscle growth.

As for the exercises, then their choice is quite diverse, and selection depends entirely on your preferences.

Selection of the number of repetitions and the weight of the working

Operating weight and number of repetitions should be selected individually.Some athletes based on their physical features (for example, angular figure) is much easier and more convenient to perform more repetitions with medium or small weights.Other athletes - on the contrary.

correct mode can dictate the organism.In other words, the range in which the intensity you are comfortable to work in and the need to achieve their best results.Naturally, the number of repetitions should be increased proportionally with the operating weight.

Breath

not only the correct execution of movements and breathing system implies a weight-lifting.Technique breaths at the right time is almost one of the most important conditions for achieving the result.And these two things are interrelated, since the right and effortless performance of all the exercises are not knocked the breath and keeps it smooth.In this breath right at the right time it makes the execution of motion is much easier.

Any deviation in one way or another are a chain of errors, which in turn can lead to injury.

In general, there are only 3 of the respiratory system, but the most effective is the tricyclics.At a time when there is a rise, reaching the crouch, is laid-back and easy breath.It ends at the same time as undermining ended.And the last third of the inhalation should be performed more rapidly than its opening.

Once the athlete begins to enter the stage crouch and straighten hand, in this moment there is an exhalation.As soon as the dropping of weights another short breath and when lowering - exhale.

In conclusion

Now that the first item on the basic knowledge is made, we can safely go to the store and buy a kettlebell.Price does not bite too much, so everyone can afford to improve their health.Action is needed now, not Monday or the New Year, as is customary among many.

If you take in all kinds of sports complex (a list of which may extend to infinity), it exercises with weights is one of the most effective.Try it and see it for yourself.