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08.07.2015

Dumbbell swings calories burned, how to get pecs fast with dumbbells - Try Out

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Stand with feet slightly wider than shoulder-width apart, holding a single dumbbell with both hands in front of thighs. Slightly bend knees as you hinge forward from hips until back is nearly parallel to floor and swing dumbbell behind you between legs. Quickly drive through heels and push hips forward to straighten legs, swinging dumbbell overhead in an upward arc, arms straight. AerobicWhen you do a kettlebell routine that involves rigorous moves such as swings and snatches, you can burn between 13 and 20 calories per minute, according to research sponsored by the American Council on Exercise in 2010. Traditional StrengthIf you use kettlebells in lieu of dumbbells or barbells to do classic strength exercises such as shoulder presses, squats and rows, expect to burn about the same number of calories you would during any heavy-lifting session. Why a Higher BurnKettlebells elicit a higher calorie burn than traditional weight training because you use your whole body to wield the weight, especially during compound movements such as swings.
ConsiderationsYou can't just pick up a kettlebell and expect to scorch calories in your first session. Using both hands, hold the dumbbell vertically by the top end of the weight, not the handle.


You have to move at a rapid pace and get to the point where you are breathing heavily and unable to speak in complete sentences to achieve this calorie burn, however. A vigorous weight-lifting session burns 223 calories in 30 minutes for a 155-pound person, regardless of what tools you use. In the study, participants performed three continuous 10-minute sets of 10 kettlebell swings followed by 10 kettlebell sumo deadlifts, with a three-minute rest between each set. Swing it between your legs (as if you're trying to hit yourself in the butt), keeping the weight in your heels (A). If you are inexperienced with these kettlebell exercises, plan to move more slowly and to burn significantly fewer calories. Consult a certified kettlebell specialist to learn proper form before trying to go fast for the mega calorie burns. Thrust your hips forward, straighten your knees, and squeeze your glutes to swing the kettlebell through your legs and up to chest height (B). In the study, participants performed 3 continuous 10-minute sets of 10 kettlebell swings followed by 10 sumo deadlifts, with a 3-minute rest between each set.


How many calories you burn in a kettlebell routine depends on your size, gender, intensity level and focus.
You could end up throwing out your back or tweaking your shoulder, which could put you on the bench and prevent you from burning calories altogether. So when we came across a recent study in the Journal of Strength and Conditioning Research that found alternating between two basic kettlebell exercises was powerful enough to count as your cardio and strength training in one, we were pumped to try it (and share it with you!)—especially when we heard it could burn between 300 to 350 calories in only 30 minutes. Allowing gravity to assist, swing the weight down, hinging at the hips and pressing your butt back to bring the kettlebell through your legs. As you stand up, quickly raise the dumbbell so you’re holding it horizontally at eye level by just one end of the weight.



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