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30.04.2014

Kettlebell exercises for abs, sit up workout at home - Try Out

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There are various exercises one does in a gymnasium from weight training to cardio and rock climbing.
A survey was done to check out this on 18 volunteers, male and female who were experienced in kettlebell training.
The kettlebell needs to be held with both hands in front of the torso and feet should be hip-width apart. This workout can be done by anybody and is one of the good kettlebell ab exercises for beginners as it can be used as a warm up exercise.
Take the kettlebell in the right hand, squat slightly and bend forward from the hips until the torso is parallel with the floor. Keep the torso firm as to pull the kettlebell to the side of one’s chest while keeping the elbow close to one’s side. With this workout, one’s legs and core, the abdominal and lower back muscles contract to stabilize and increase strength in these muscles which improve posture and spine stability, reducing the risk for lower back injuries.
Stand with feet hip-width apart and hold the kettlebell with both hands in front of the chest, elbows bent and close to one’s body. Rotate your chest to the left and watch the kettlebell as one tries to touch one’s right hand to one’s right foot. Halo exercise help build muscles throughout the upper body and targets shoulders and muscles supporting it. Set one’s self up in a standard push-up position with a pair of kettlebells in front of one’s hands. Push one kettlebell into the floor hard using full force to lift the other up towards one’s chest.
Return the kettlebell that is at one’s chest to the floor and push it to the floor while lifting the other up.
Note: Keep the abs in a locked position and the whole core of the body tight and contracting through the Kettlebell Renegade Row workout.
To properly target the bicep muscle, one has to cup the ball of the kettlebell in the hand with palm facing forward.
Turn hands so the thumbs point toward the ceiling and grip the kettlebell by the top of the handle. Using the same curling motion, get the kettlebell to one’s shoulder then return to the starting position.


Some important tips to remember in the kettlebell workout is that although it is a great workout, one needs to really follow the instructions carefully before one can start. Kettlebells also make traditional dumbbell moves more challenging because the weight is not evenly distributed and one’s stabilizer muscles have to work harder. The benefits of kettlebell workouts are that they define one’s shoulders and back, tone one’s butt, core and arms while shedding overall body weight. Women, for example, love kettlebell training as it helps them tone up and lose fat without over developing muscles. Madhavi is a senior editor at UrbanWired with deep love and passion for all things health, wellness, fitness and fashion. Twice a week, the volunteers participated in one hour kettlebell classes led by a pair of certified trainers.
One should perform the Kettlebell ‘Around the Body movement’ to increase power in the abdominal wall and Oblique’s. The kettlebell stays put above the head with the hand holding it for the entire duration of the workout. The Halo is effective as cardiovascular and resistance exercise which makes the body work without taking a break in repetitions.
One is basically combining a tough abs exercise in the plank with a solid compound movement such as the Row for the back muscles. The kettlebell snatch routine provides a  high intensity workout when compared to a standard weight-training routine. In comparison to other workouts, the shape of the kettlebell allows for unique positioning of the weight directly above one’s centre of mass (unlike a dumbbell which has to be held in front of the body).
Frankly, building muscle is not easy task for men and especially women, so that should be the least of worries.
Each class commenced with a 5-minute active warm-up before the 30 to 45 minutes kettlebell exercise.
This extra power will produce extra muscular definition and increased performance on other movements which require Core strength such as the Kettlebell Swing, Bench Pressing and all forms of Squatting movements. Keeping the abs in a locked position makes this exercise one of the very effective kettlebell ab exercises. In addition to this, the kettlebell snatch workout meets the industry’s recommendations for improving aerobic capacity.


It allows to keep the hands and wrists in neutral alignment which gives more endurance and longevity in the core lifts which produce a higher volume of exercise and greater conditioning and fitness. Kettlebells are great for building shoulders, hamstrings and arms but, they are not the best solution for quad development and certainly not for calf development. The Alternating Renegade Row is an expert level exercise and should not be performed by a novice. Due to this, following a pull up, the Muscle tissue is forced to contract extra hard as if the weight was far heavier stimulating action in the capillaries and muscle growth. If you are looking for a very good resistance-training workout that will also help you lose weight and don’t have enough time to spare, but need to get in a good workout as soon as possible, kettlebell ab exercises are certainly a good option for you. A blend approach of utilizing kettlebells and barbells is an effective way to achieve overall fitness. A kettlebell instructor, Micheal Shade says that instead of lifting weights for half an hour and doing a treadmill for another half hour, one could easily gain from doing kettlebell workout in 20minutes.
In addition, it also improves flexibility around one’s mid-section which makes it one of the effective kettlebell ab exercises.
When this occurs, the Wide Grip Pull Up becomes an essential pre-exhaustion tool for the Kettlebell Renegade Row and assists in the overall benefit of the Kettlebell workout. The results proved: kettlebell workouts marked an increase in aerobic capacity, in addition to strength gains and improve in balance and stamina. The study also suggested that there are positive implications of being able to increase core strength by 70 percent for the older generation. While for athletes, the better the dynamic balance, the better ability to balance, while doing the workouts. Kettlebell workouts might be old but the total-body nature of kettlebell workout has some serious body benefits which are stronger than ever.



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