Table of Contents
- How to choose a Kettlebell for training?
- BAST KETTLEBELL EXERCISES FOR WOMEN
- 1. Kettlebell Swing
- 2. Figure 8
- 3. Kettlebell Sumo Deadlift
- 4. Side Press
- 5. Halo
- 6. Kettlebell Deadlift Clean
- 7. Windmill
- 8. Kettlebell Thruster
- 9. Kettlebell Lunge Press
- 10. Kettlebell Pushup
- 11. Suitcase Lunge
- 12. Bent-Over Row With Kettlebell
- 13. Kettlebell Goblet Clean
- 14. Kettlebell Russian Twist
- 15. Single-Arm Kettlebell Floor Press
- 16. Single Leg Deadlift
- 17. Single-Arm Kettlebell Snatch
- 18. Two-Arm Kettlebell Military Press
- 19. Turkish Get-Up
- 20. Kettlebell Power Plank With Row
- KETTLEBELL WORKOUT ROUTINE FOR WOMEN
Recently kettlebell became more and more popular. Part of the reason for this was the development of crossfit. But perhaps there is nothing better than proven equipment for training. In this article we decided to consider Kettlebell Workout for Women. It will be useful for those who train at home when there is a minimum of fitness equipment.
But it may be necessary for those who are engaged in the gym. If the fitness equipment is busy, you can always effectively use a dumbbell or a kettlebell and train almost the entire body. Then there will be some useful exercises that you will definitely come in handy.
How to choose a Kettlebell for training?
Choosing a kettlebell is to choose the right weight with which you can perform the required number of repetitions. We recommend you to focus on 8 reps. Must also be comfortable enough to handle. It should be comfortable to hold with one or both hands. To hands not slid on the handle, you can use the pad on the palm or magnesia.
BAST KETTLEBELL EXERCISES FOR WOMEN
Exercises can be divided into different muscle groups. There are a large number of variations of exercises. We will focus on the basic exercises that will be useful and effective. The training program can be made up of basic exercises, and then for a change should be included in the training for greater efficiency.
1. Kettlebell Swing
Muscle Worked: Shoulders, hips, back, glutes, legs
This is one of the most popular exercises. To perform it, take a Kettlebell with both hands. Fingers staring at you. Legs are wide, slightly prosohnut in the knees, feet parallel. This is your starting position.
Shaking Kettlebell lift it back up to the level of the head. Hands remain straight or slightly bent at the elbow. Do the right amount of repetitions. You can do the same number of repetitions, or perform approaches on the principle of the pyramid.
We recommend you to stick to 10-15 reps.
Variation: Single-Arm Kettlebell Swing
A similar exercise, but is performed alternately with each hand. This allows you to focus on the movement. The second hand is used for balance. Your goal is to make 10 – 15 repetitions with each hand.
2. Figure 8
Muscle Worked: Arms, abs, back
How this exercise is performed. Legs wide, bent at the knee. Body a bit set forward, keep your back straight. Hold the weight with one hand. Rocking kettlebell pass it between your legs in the other hand. The reverse movement is also performed by swinging the arm under your feet. Kettlebell must perform the movement around the legs alternately.
Perform 10 to 12 repetitions.
3. Kettlebell Sumo Deadlift
Muscle Worked: Legs, arms, back
The starting position for this exercise – the legs are slightly wider than the width of the shoulders. The feet are turned outward about 45 degrees. Keep your back straight. Both hands hold the weight with your fingers inside. Do a deep squat firmly resting his feet on the floor. Keep your heels together. Do 10 to 12 repetitions.
4. Side Press
For this exercise, you will need a lighter kettlebell. Taking kettlebell in one hand hold it over your head. The opposite hand can lean on the floor. Lean on the knee of the opposite leg. Lifting a hand hold above her head. Straighten your legs and move them to the sides. Get a load of your shoulders and muscle stabilizers. This exercise requires coordination and developed core muscles.
We recommend doing 10 to 14 repetitions.
How to perform this exercise: perform in a standing position, legs are shoulder width apart. Raise the kettlebell and hold it in front of the chest. Arms bent at elbows. This is the starting position. Perform the movement without rocking the body. We trace the kettlebell around his head without spreading his hands. Do the movement alternately in different directions.
To begin with, we recommend taking a weight with a small weight. And only having mastered the technique of performing the exercise, use more weight. We recommend 12 repetitions
6. Kettlebell Deadlift Clean
This exercise is perfect even for beginners. It is performed standing. Stand with legs shoulder width apart, take a kettlebell in one hand with your fingers inside. Lifting keep your back flat. Kettlebell throws up to the chest turning the brush. At the top, it should be wrapped around the wrist. Under the control of lowering it to the floor. Movement dynamic. Therefore, the second hand is used for balance and move aside. After the required number of repetitions, perform the exercise with the second hand. It is recommended to repeat several sets of 12 repetitions for each hand.
This exercise is quite complex. So you should take a light weight. Exercise is performed standing. Legs wide. In hand take and raise the kettlebell over your head. Next, slow-running tilt to touch the floor with his free hand. During the movement of the hand with the kettlebell remains stationary. To perform correctly, it is necessary to have proper coordination. The load falls on the deltoid muscles.
8. Kettlebell Thruster
This version of squat allows you to train the muscles of the legs, shoulders and arms. Technique: put your feet shoulder width apart. Kettlebell hold with both hands in front of him. To perform the first repetition of the squat. Keep your back straight. Rising straighten the body and lift over a kettlebell. This version of Kettlebell Workout for Women allows you to actively burn calories better than most other types of training.
9. Kettlebell Lunge Press
In this exercise you will develop coordination and comprehensively train muscles of hands, shoulders, legs. To start, take one arm kettlebell medium weight. Lift it and hold it against your shoulder. When lifting kettlebell up sit down on one of the legs. For greater balance, you can use your free hand as shown in the image above. Then return to the starting position, make the desired number of repetitions. Repeat for the second hand.
10. Kettlebell Pushup
Kettlebell push-UPS can be performed in several versions. The classic version is the use of handles for greater comfort of your brushes and greater amplitude of movement. Install Kettlebell on the floor, take your hands on the handles and perform push-UPS. This exercise involves the muscles of the chest, shoulders and triceps.
Alternative 1: For greater emphasis the load on the triceps you can use a different version of pushups. A large Kettlebell with a wide handle is perfect for it. Push-UPS are performed with a narrow grip. In addition, you will need to keep your balance or you can put your feet a little wider.
Alternative 2: For this exercise, you will also need one Kettlebell. We lay her on her side and rest on her palm of one hand. Do several approaches alternately changing hands.
11. Suitcase Lunge
Great exercise for slender and beautiful legs. It is more convenient and efficient to use two kettlebells holding them in both hands. To accomplish this, we can either step forward or step back. We walk with the front leg and Crouch until the back leg touches the floor with the knee. Pausing for a split second step back to the starting position or can move forward alternately stepping left and right foot.
12. Bent-Over Row With Kettlebell
Exercise for training back muscles. You can perform it alternately for each hand or simultaneously with two hands. Exercise is performed standing. Put your feet side by side, bending a little at the knee. Tilt the body almost to an angle of 90 degrees. With effort raise the Kettlebells to the bottom of the chest. Elbows move along the body. At the top of the blade as much as possible reduced. Pause for a split second and slowly lower your hands to the starting position. It is important not to sway and perform the movement only by removing the blades.
13. Kettlebell Goblet Clean
Heavy Kettlebell is used to perform the exercise. It is placed on the floor between your legs. At the beginning of the movement take the handle with both hands grip on top. Keep your back straight. Rise up and raise the Kettlebell to your chest. After a second pause, go down and perform the next repeat. This exercise trains the muscles of the legs, lower back.
14. Kettlebell Russian Twist
A comprehensive exercise to train oblique abdominal muscles. It is necessary to sit down on the floor, legs bent at the knee, feet flat on the floor. In the hands we take kettlebell hold it in front of him with both hands and holding in front of him at chest level perform alternately turns to the sides.
15. Single-Arm Kettlebell Floor Press
If you want your hands to be tightened – this exercise is one of the best for this purpose. Down on the floor. Legs can be bent at the knee. Take kettlebell in one hand. Perform the lift in front of you, a kettlebell must be on top of the hand. It is important not to take an elbow to the side. Perform 12-15 reps on each hand.
16. Single Leg Deadlift
This exercise can be performed with one or two Kettlebells. We will consider the first option. Hold Kettlebell in one hand, lift the leg of the other side and bend it slightly in the knee. Then bend down with an additional weight to touch the floor. In this case, the leg rises to a position parallel to the floor. Not putting your foot down do the desired number of repetitions.
17. Single-Arm Kettlebell Snatch
Put kettlebell between your legs. Bend your knees a little and move your ass back. Keep your head straight, don’t twist your back. To start the movement swing kettlebell between the legs back. Together with the movement of kettlebell forward perform lifting and throw it up to a full rise above his head. At the top, the kettlebell should wrap around and stay on top of the brush. Perform the desired number of repetitions.
18. Two-Arm Kettlebell Military Press
Excellent exercise for the development of the shoulders. Throw two kettlebells on your shoulders. To the fingers looking forward. The elevation is at the same time. At the top of the kettlebells will be slightly behind the shoulders and head. To keep the balance in the work included muscle stabilizers. Perform 12-14 repetitions.
19. Turkish Get-Up
A complex exercise to maximize the concentration of strength and stability. To learn the correct technique, we recommend doing this exercise with a light weight. To perform the exercise, lie down on the floor on your back holding kettlebell in one hand. The first step rests on the free hand and put the foot of the side where the kettlebell is held. Next, straighten your back and tear off the buttocks from the floor. We stand on one knee and rest his hand on the floor. Straighten the body and get to his feet. In the reverse sequence, return to the original position.
20. Kettlebell Power Plank With Row
You can use one or two kettlebells to perform this exercise. Take the plank position and rest take kettlebell. With an effort, raised it to his chest. We delay for a split second and return back. Performed either alternately with each hand, or changing a hand into sets. Raising the kettlebell can also be to the thigh. In this case, you train the lats back muscles.
KETTLEBELL WORKOUT ROUTINE FOR WOMEN
General recommendations for the preparation of training programs with kettlebell for women will be the following rules:
- primarily health and only after athletic performance
- a warm-up is required before each training session
- if you feel unwell or have injuries, it is better not to train
- it is better to focus on the correct technique and regularity of training
- after each approach, perform stretching
- for maximum efficiency, consider the heart rate
- do a variety of training use different combinations of exercises
- try circular training, when one circle is 3-5 exercises performed one after the other
Kettlebell Workout Plan
|1. Swings||2-3 sets||10-12 reps|
|2. Halo||2 sets||12 reps|
|3. Pushup||3 sets||12-15 reps|
|4. Figure 8||2 sets||12 reps|
|5. Suitcase Lunge||3 sets||12-15 reps|
|6. Single-Arm Kettlebell Snatch||3 sets||12-14 reps|
|7. Russian Twist||3 sets||12-15 reps|