A strenuous, non-time consuming kettlebell workout is all that women as busy as a bee need. The kettlebell, also known as the girya, is a cast iron weight used in exercising. The kettlebell can vary from small to large in size and is globular in shape. This handled “cannonball” is an effective and simple tool that allows one to perform cardiovascular, flexibility, and strength training exercises at home.
All You Need to Know About Kettlebells
Kettlebells engage the whole body in one movement. Whether it’s a swing, a snatch, a squat, or a press, this weight can engage multiple muscles of the upper body, hands, and legs. Hence, it is possible to burn a large number of calories within a short span of time. Training using kettlebells is cost-effective, time efficient, and intense. The training is ideal for busy women who would like to have a toned body without exercising too much.
Kettlebells are especially ideal for new mothers who lack the time to exercise. New mothers can lose the excess weight they’ve gained during pregnancy with the use of kettlebells. Many new mothers end up with flaccid tummy skin and consider opting for cosmetic surgeries such as liposuction and tummy tucks after child birth. Those who can’t afford the high cost of surgery in their own home countries consider undergoing cosmetic surgery post child birth in India or Thailand. However, they need not go to such extremes because workout sessions with kettlebells can help them lose weight and remain fit, that too within the confines of their home. Women should fall back on cosmetic surgery in India, Mexico or any other value-for-money medical tourism destination only after they’ve achieved their weight loss goals. They can augment their breasts or even tighten excess skin that sags after weight loss through plastic surgery.
Benefits of Kettlebell Workouts
Kettlebell workouts are intense and help lose fat. Since the workouts are load bearing, they keep the bones and joints strong. Women also find that they have more stamina and endurance after working with kettlebells. They experience better muscle function and balance, as a result of improved body mechanics. At the same time, there is no increase in development of unwanted muscles. Kettlebell training improves not only the physical appearance but also increases the mental strength. A complete workout that targets the whole body need not last more than thirty minutes. Different areas of the body such as the shoulders, chest, arms, abs, legs, back and glutes benefit from the regular use of kettlebells.
Some Handy Kettlebell Exercises
There are several kettlebell exercises that can be included in the otherwise busy schedule of women. These include the kettlebell swing, the Turkish get up, the squat thrust, the front squat, the Russian twist, the one arm clean, and the suitcase deadlift. The kettlebell swing is perhaps the most effective of all these exercises as it conditions the entire body. The exercise is done in an upright position. To do the swing, you have to swing the kettlebell from the area between the legs to the area in front of the chest.
The Russian twist is done in standing position with the feet wide apart. To perform the Russian twist you must hold a kettlebell by the handle and keep your elbows bent near the body. Holding the kettlebell, you need to rotate your torso to the right and then to the left, as far as it can go. The lower body should be stable and the abs should contract during the movement.
To perform the front squat, hold a kettlebell in each hand near the shoulder. Both the arms should be close to the body and the feet should be wide apart. You must then get down to a squatting position while keeping your back straight. You’ll have to seek the help of a professional to get the basics right. Once you’re confident enough you’ll be able to use the kettlebells at home, without any supervision.
So, all you busy women out there – there is no need to take an expensive gym membership for weight loss. All you need is kettlebells and a little spare time to perform the exercises on a daily basis.
Deepika Garg Helping patinets find affordable medical treatments in India