BURN FAT WITH KETTLE BELLS

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Train with kettle bells to burn more fat and gain strength. Follow these exercises by Julie, Domyos Club coach, 3 times a week. Keep up a good pace and train in a circuit to maintain a good heart rate, which will speed up fat kiss. First and foremost, perform muscle building exercises that will increase basal metabolism.

 

Exercise no. 1: squat elevation (swing)

  • Targeted muscles: quads, glutes.

 

  • Performing the exercise: standing, feet turned slightly outward, just over shoulder width apart. Hold the kettle bell with both hands, forearm against the thighs. Bend your legs pushing the buttocks backward, look far ahead, the back is slightly leaning forward. Contract the abdominals, buttocks, and push hips forward to propel the kettle bell vertically.

 

  • Breathing: inhale deeply in the low position and exhale as you go up.

 

  • Safety instructions: look ahead of you. Do not use arms to propel the kettle bell but push on the legs. Do not arch your back and keep your shoulders low throughout the exercise. Stop the arms horizontally. Load: 8 kg or more for males (4-8 kg for women).

 

  • Reps: 3 times 30 seconds with 15-20 seconds of recovery.

 

Exercise no. 2: lunge with elevation

  • Targeted muscles: quads, buttocks and shoulder muscles.

 

  • Performing the exercise: standing, starting position with feet together. Hold the kettle bell in the left hand, arm outstretched. The other hand is placed on the right hip. Move the right foot and bend both legs in a lunge. At the same time, lift the left arm and power the kettle bell upwards until vertical. Return to the starting position by pushing the front leg.

 

  • Breathing: inhale in the starting position and exhale as you push the kettle bell.

 

  • Safety instructions: keep the weight of the body between the legs, do not tilt the torso forwards or backwards. The back remains straight during the movement. Contract the abdominals.

 

  • Reps: 3 times 30 seconds on each side with 15-20 seconds of recovery.

 

Exercise no. 3: shoulder thrown

  • Targeted muscles: muscles of the shoulder, the triceps, quadriceps, glutes

 

  • Performing the exercise: standing starting position, feet turned slightly outward, wider than shoulder width apart. Keep the kettle bell in the right hand, place the other hand on the hip. Bend both legs by pushing back the glutes, the chest is slightly tilted forward, the back stays flat. At the same time, lift the elbow to bring the kettle bell to the shoulder (kettle bell goes from front to the back of the hand). Then come back up legs stretched and propel the kettle bell upwards, arm stretched vertically. Bend your legs again and the elbow before returning to the starting position. Repeat.

 

  • Breathing: inhale when bending the legs and exhale as you pull the kettle bell upwards, then inhale bending the legs again and elbow, exhale as you return to starting position.

 

  • Safety instructions: look ahead of you. Push on the legs and arms at the same time. Do not arch your back and keep your shoulders low throughout the exercise.

 

  • Reps: 3 times 30 seconds on each side with 15-20 seconds of recovery.

 

Exercise no. 4: ground lift

  • Targeted muscles: abdominal and posterior body chain.

 

  • Performing the exercise: starting position down on your arms spread shoulder width apart, and on the feet (plank position). Hold the kettle bell in the right hand, lean on the left hand. Tense the whole body and hold this position, then lift the elbow up lifting the kettle bell, without turning the shoulders. Lower the kettle bell without touching the ground and start all over again.

 

  • Breathing: inhale as you lift your elbow, exhale as you lower the kettle bell.

 

  • Safety instructions: the body needs to stay in line throughout the exercise. The arm which you lean on is straight, the back is flat. Keep your eyes looking down to the ground.

 

  • Reps: 3 times 30 seconds on each side with 15-20 seconds of recovery.

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FITNESS

Discover the KETTLE BELL, the essential body building tool. Domyos provides video support for your muscle-toning exercises.

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