Sports kettlebells are one of the most popular equipment for professional athletes and bodybuilders, as they allow you to build muscles, as well as work out their relief and form a beautiful sculptural shape of the arms. For training, weights of different weights are usually used, which have their own separate purpose.
Instructions
Step 1
The main purpose of sports kettlebells is to increase muscle strength and strengthen joints. For ease of use, these spherical projectiles are equipped with a special handle or gripping holes / hooks / and so on. The presence of hooks and other similar elements allows the use of sports kettlebells in combination with certain simulators, the action of which is aimed at developing the muscles of the back, pectoral muscles and the shoulder girdle.
Step 2
Sports weights are collapsible and solid, and their weight is traditionally 4, 8, 12, 16, 20, 24, 28, 32, 36, 40, 48 and 56 kilograms. In kettlebell lifting competitions, shells weighing 16, 24 and 32 kilograms are used - according to the rules of the International Union of kettlebell lifting, the height, body diameter and handle diameter of such kettlebells should be 280 m, 210 mm and 35 mm, respectively. To determine the weight of a sports kettle that is suitable for yourself, you need to focus on the indicator of the barbell press from the chest - if it is less than 100 kilograms, then the optimal weight is a 16-kilogram kettlebell, and if more, then a kettlebell of 24 or 32 kilograms.
Step 3
Kettlebell exercises train your grip strength and forearm muscles thanks to their larger handle (compared to the narrow handles of barbells and dumbbells), as well as a combination of static and dynamic muscle contractions. These contractions occur while controlling changes in the movement of the kettlebell center of gravity, while simultaneously activating the main respiratory muscles, which are key in the functioning of the lungs and the cardiovascular system.
Step 4
To start classes, it is advisable to purchase two weights weighing 16 and 24 kilograms. When performing various exercises, their weight can be alternated or combined with two different weights at the same time. So, with a slight lifting of a weight of 24 kilograms, you can also take a weight of 16 kilograms in one hand - for example, to perform the exercise "lifting a kettlebell in a slope." When pressing up with a 16-kg kettlebell about 20 times, no more than 5-6 approaches should be performed - this is quite enough for strength training and increasing the volume of muscle mass in the arms.
