Exercises with the weight
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Exercises with the weight

Many experts surely claim if you want to build up muscle bulk – play kettlebell sports. And it is an excellent way not only to build muscles, but also to strengthen a wrist, elbow joints, to develop endurance and to adjust work of cardiovascular system.

At those who carries out exercises with the weight, very mobile and accurately outlined muscles – unlike bodybuilders. One more plus of kettlebell sport is its profitability. Really, there is no need to spend fabulous money for visit of sports clubs – enough properly to rummage in a closet at parents, relatives, and, perhaps, and at home!

We choose the weight

If suddenly the weight in a closet was not found, so it is necessary to go behind it to sports shop. The first question which is asked by all beginners: how many kilograms have to weigh the weight? Everything depends on as far as you are physically developed and what physical activity for you is considered normal. Proceeding from it, you also should pick up stock – especially individually.

The standard weight weighs pood is 16 kilograms. But not each man will be able to master at once without preparation this weight. There are still weights on 8 kg, 10 kg, 24 kg and 32 kg. The best weight thus is defined. Lift at yourself over the head the weight five times. In case you do the last two raisings with great difficulty, take still smaller weight. If after five raisings you are able to make as much again – choose weight more. Anyway, if you doubt, what weight to choose – take less – you will simply increase number of the executed exercises.

Best of all for beginners to begin with 10 kilograms, and then to increase weight. If the maximum weight of the weight becomes too easy for you – it will be necessary to add weighting compounds.

For absolutely beginners in sport it is possible to pick up special hollow in the weight – they jam sand that will allow to regulate weight independently.

In what advantages of exercises with weights

  1. If you have a weight, you can forget about campaigns in sports or a gym.
  2. Exercises with the weight perfectly improve a metabolism.
  3. Exercises with the weight will help to lose excess weight much quicker, than fitness.
  4. Exercises with the weight improve blood supply and strengthen joints, sinews and sheaves. Thanks to these occupations it is possible to restore cartilaginous tissue, to strengthen the musculoskeletal device.
  5. Trainings with weights are quite various therefore every day you will have something new and sport will not bore you.
  6. Start being engaged with one weight as soon as you master this shell, take the second weight.
  7. It is possible to be engaged with the weight in any place, and not just in a gym: houses and in the yard, on a visit and outdoors, at office and on vacation. The main thing – desire and some free meters and minutes.
  8. Carrying out exercises with the weight, you will save a lot of money because need for a gym, exercise machines and the instructor automatically disappears.
  9. It is necessary to start kettlebell trainings previously having prepared, for example, before it it is desirable to be engaged not less than a year in exercises with burdenings or with dumbbells, having brought weight to twelve kilograms.

Basic rules of trainings

That exercises with the weight brought pleasure and were effective, it is necessary to adhere to the following recommendations:

  1. Surely before occupations do warm-up within 15 minutes. It can be run, knee-bends, walking, a press from a floor or from a wall, occupation on a velosimulator, and, perhaps, – simply moves feet.
  2. Decide on that weight with which you will work. Remember, the more muscles "works", the more weight of the weight has to be. It is best of all to have "in a stock" weights weighing 16 kg, 24 kg and 32 kg.
  3. Do not do more than five repetitions and one-three sets for once.
  4. Train every day or even several times per day, but in proportion reduce loads of muscles.
  5. Surely keep the diary of trainings where you will write down exercises, duration of their performance, weight, health and, certainly, the results.
  6. It is desirable to alternate exercises to the weight and exercises with a bar or to dumbbells.
  7. One cycle of training lasts from one to three months.

Set of exercises for beginners

Weight press over the head.

Good exercise for development of a biceps and a triceps, muscles of a back and a deltoid muscle. Ideal weight for this exercise – 24 kilograms, but beginners can begin with smaller weight. Before exercise it is necessary to prepare muscles for work – make 15-minute warm-up.

  1. To put the weight on a floor before itself.
  2. To become directly, feet on width of shoulders.
  3. To bend, take the weight one hand for the handle.
  4. To become straight, trying to bring from all force the weight to a shoulder – watch that the weight was from wrist "face".
  5. As soon as this situation is reached, the weight needs to be pushed out up, having straightened a hand that it appeared over the head.
  6. In such situation it is necessary to stay at least one second.
  7. After – to return a shell at first on a shoulder, and then – on a floor.
  8. To repeat from the very beginning exercise.
  9. To execute two-three times, gradually increasing result.

Press of two weights over the head.

Option 1 – alternate action. Excellent exercise which promotes fast inflating of muscles.

  1. Back direct, feet on width of shoulders.
  2. Weights lie on shoulders.
  3. In turn to lift that the right, left shell.
  4. Hold the case directly, do not bend.
  5. Exercise is carried out long – to exhaustion.
  6. The first time of one approach will be enough, over time increase repetitions to five times.

Option 2 – simultaneous action. The best exercise which for very short period will be reflected in an ideal relief of muscles of hands.

  1. Back direct, feet on width of shoulders.
  2. Weights lie on shoulders.
  3. With a force to lift both weights over the head on straight arms.
  4. Try to carry out exercise, using force of hands and only a few inertia of a trunk.
  5. Fix weights in situation over the head for some seconds (gradually increasing result).
  6. Return to a starting position.
  7. Repeat exercise as much as possible time.
  8. The first time will be sufficient one approach, but over time it will be necessary to increase process to five approaches.

Knee-bends.

Good exercise which forces to work muscles of buttocks and hips.

  1. To become feet on a wide bench.
  2. To take weights in hand.
  3. To lower hands.
  4. To sit down as it is possible more deeply. At this trunk it is necessary to incline a little forward.
  5. At once to rise, without doing any pauses.
  6. For the first time of one approach it is enough, over time to increase exercise on time to five approaches.

Exercise complex for skilled athletes

Attacks.

Exercise for gluteuses.

  1. Back direct.
  2. Weights lie on shoulders.
  3. Deep attack during which the emphasis is the share of one of feet.
  4. To return to a starting position. To repeat five approaches till 5-10 times.

Inclinations.

The best exercise for work on oblique muscles of a stomach.

  1. Back direct, feet on width of shoulders.
  2. The weight in the right hand.
  3. Carefully, without sharp movements to incline the case as much as possible to the right.
  4. Will return to a starting position.
  5. To incline the case as much as possible to the left.
  6. Will return to a starting position.
  7. To execute five approaches on five times.

Increase in weight.

Very high-quality exercise – it perfectly loads all groups of muscles.

  1. To put two weights under feet.
  2. To lift one weight over the head on an outstretched arm.
  3. To sit down.
  4. To take the second weight a free hand.
  5. Without rising, to bring the second weight to a shoulder and to lift over the head.
  6. To record shells literally for one second.
  7. To lower both weights on a floor.
  8. Exercise is carried out once!

Increase in weight.

Very high-quality exercise – it perfectly loads all groups of muscles.

  1. To put two weights under feet.
  2. To lift one weight over the head on an outstretched arm.
  3. To sit down.
  4. To take the second weight a free hand.
  5. Without rising, to bring the second weight to a shoulder and to lift over the head.
  6. To record shells literally for one second.
  7. To lower both weights on a floor.
  8. Exercise is carried out once!

"Up bottom".

Exercise promotes strengthening of muscles of hands, a back and oblique muscles of a stomach.

  1. Back direct, the trunk is a little inclined forward.
  2. The weight to lift and hold in the lowered hand.
  3. Breakthrough to lift a shell to a shoulder that the weight was up in the afternoon.
  4. To hold some seconds.
  5. To lift the weight over the head.
  6. To return the weight to a shoulder.
  7. To repeat several times.
  8. Over time to increase quantity of presses and approaches.

Juggling.

This exercise promotes relaxation of muscles, will always be executed at the end of training. The weight weighing 16 kilograms is ideally suited for juggling.

  1. Feet are widely placed, a back direct, a little inclined forward.
  2. To bend, take the weight in the right hand.
  3. To put the left hand on a hip.
  4. To rock the weight between feet, to take out forward on a straight arm.
  5. As soon as the weight rises to head level, it is necessary to release it – having given it the return acceleration.
  6. To return a shell to a starting position.
  7. Repeat exercise several times.
  8. Execute these points and for the left hand.
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