Don’t Have Time to Go to the Gym? Get the Kettlebell for Home Exercises

What if you don’t have time to visit the gym? Kettlebell training is a great alternative. They build muscle and increase stamina. Choosing the right weight is important, it will help you avoid injury and enjoy your workout.

Main types of kettlebells and their shapes

The outer shells are divided in the following way:

• By form.
• According to the method of manufacture.
• Manufacturing material.
• Product weight.

There are one-handed and two-handed. One-handed is the standard variant seen in the sport. Two-handed well develop arms and shoulder girdle. The selection is based on personal characteristics. It should sit comfortably in your hand. A large handle and a small core will be the best choice, as there will be no hand wringing during practice. This is very important when doing vigorous exercise.

Checking it is quite simple, you need to take it in a bent hand and raise it. The core should lie on the wrist, but not on the forearm.

You also need to pay attention to the width of the bottom of the projectile. The larger the bottom, the more stable the projectile, and this can be useful for performing additional exercises, such as push-ups.

The handle should be wide and comfortable to lie in the hand. The thickness of the handle should be chosen according to the size of the palm. The grip on the handle must be sure, otherwise, it may slip out of your hand during classes.

The weigh and exercises

Kettlebells come in different weights from 2 to 4 kilograms. You can find weights up to 48 kilograms. To correctly select the weight, you need to raise it above your head on an outstretched arm 5 times.

The initial position of the leg is shoulder-width apart, the weight is lowered down, and the back is kept straight. You will also have to forget about the methods of training with barbells and dumbbells because training with a kettlebell is fundamentally different from training in the gym.

Various exercises are performed with the kettlebells. Presses, pushes, squats and swings. The general rules for the work of beginners are to perform 5 sets of 10 repetitions. With increasing fitness, you can increase the number of repetitions or increase the weight of the projectile.

How to choose the kettlebell for women and men?

Kettlebell selection for women. It is recommended to start training to choose a weight of 8 kilograms. They are not too big and heavy, you just need to follow the technique of doing the exercises. If a projectile of 8 kilograms seems heavy, then you need to remember that when doing exercises, the muscles of the whole body are involved, so such a kettlebell will not be heavy.

The choice for men. The recommended weight for men to start with is 16 kilograms. If this weight seems too small, then you need to remember that many muscles are involved in training, even small muscle groups. When performing exercises, you need to follow the technique and then 16 kilograms will not seem so light. They also train the sense of coordination.

The kettlebell is an excellent projectile for building strength, endurance, and muscle mass, especially at home. With proper exercise, your body will become stronger. After reading this article, you can safely go to the store, choose a kettlebell and improve your body. To find the needed one, you just need to visit the JD Williams website.

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