Getting in shape by losing weight or toning up does not necessarily mean expensive memberships to gyms, or costly equipment at home. Anyone can have a good work out at home by using their own bodyweight. Bodyweight training does not require any gym equipment and thus allows for more flexibility as it can be carried out anywhere, even while you are travelling. To add variation to your workout and to make it more strenuous, it is a good idea to try a combination of kettlebells and bodyweight training exercises.
Bodyweight training has many benefits as it improves strength and flexibility of the body. Similarly, kettlelbell training is a very effective tool for not only weight loss but also for gaining muscle mass, general strength, endurance and flexibility. To an existing bodyweight regime, one can include kettlebell training in between to develop strength and endurance, quickly. Kettlebell workouts are also good for the cardiovascular system; in fact it is much better for the heart than jogging.
While planning your kettlebell and bodyweight training workouts it is very important to keep in mind that all parts of the body are getting a workout. Focusing on one area is not good for all around development. Push-ups, squats, pull-ups, abs, lunges and dips mainly come under body weight training. Carrying out bodyweight training does not mean that you can not add muscle mass. You can use kettlebells to your workouts which will exhaust you like no other exercise and burn calories faster.
Kettlebells and bodyweight training involving exercises like pushups and squats, will make the workouts more intense. For example, deep push ups can be done by holding kettlebells in both your hands, which will bring better results as it will give an added height for the muscles to work harder.
A combination type of training with kettlebells and bodyweight training will allow one to try a number of variations. Kettlebells, called ‘girya’ in
Russian, are cast iron cannonballs with a flat bottom and handle at the top. Training with kettlebells has been found to be very rewarding for athletes and martial art students as it improves strength, stamina, muscular endurance and flexibility. A very low maintenance, extremely effective kettlebells and bodyweight training regime can be followed anywhere.
Kettlebell training involves some ballistic exercises like swing, jerk, clean and snatch, along with static ones like rowing and windmills, which work on to develop the core strength, muscular endurance and agility. Kettlebells can fix up any type of body composition. If anyone is too skinny, regular exercises using kettlebells can add bulk to it. Similarly, an overweight person can become lean and lose fat. An average built man can start with 36 pound kettlebell and can gradually go up to 53 pounds. For women, kettlebells of 9, 12 and 18 pounds are available.
Many kettlebell exercises like the snatch, involve a number of muscles and can be very exhausting. For a beginner, a good workout plan can include basic kettlebell movements like swing, cleans and some body weight exercises like pushups and ab planks. So, a combination kettlebell and bodyweight training will not only improve strength, power, and endurance, but also flexibility and speed.
for more on kettlebells go to:-
http://www.russiankettlebellsuk.com
Jamie Lloyd is a Certified Personal Trainer and the owner of Russian Kettlebells UK in London. He One of only a handful of certified Russian Kettlebell coaches in London, and is passionate about coaching kettlebells and even uses them for his own training. http://www.russiankettlebellsuk.com
