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In order to strengthen muscles and improve physical conditioning efficiently, the ideal is to use different equipment and weights in the practice of exercises. The kettlebell, for example, is a type of iron ball with a handle that can be used in different activities in everyday life. However, to avoid accidents, it is very important to pay attention to the posture for performing repetitive movements.

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What are the benefits of kettlebell exercises?

Because it is a very simple equipment, which proposes great strength and endurance activities, the kettlebell is a great investment to improve daily workouts. According to the personal trainer, this type of weight allows you to vary a lot in the exercises. The kettlebell is an equipment that can be used in different ways and for different types of training. With it, it is possible to diversify the training without needing a lot of material after all, only with the kettlebell it is possible to perform both exercises for upper limbs and for lower, being able to emphasize different stimuli of metabolic exercises, strength, hypertrophy, balance and coordination. It has a great cost benefit, it is practical and easy to access .

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How to do kettlebell exercises?

There are a series of exercises that can be optimized with the use of the kettlebell, just be careful to perform them correctly. The kettlebell is a piece of equipment widely used in training. With it, it is possible to perform various exercises such as: rowing, stiff, swing, squat and their variations (sumo, bulgarian, sink and among others).

  1. Rowing with kettlebell

Great for strengthening the muscles of the back and arms, the kettlebell stroke is very simple and practical, but it must be done in the right posture.

To begin, stand and hold a kettlebell in each hand, keeping your arms straight at your sides. Keep your feet slightly apart and your knees bent at 45 °. Tilt your torso forward and your hips back (squat-like posture), but keep your back very straight. Stay in that position and then start lifting the kettlebells (so that your elbows move backwards). Start by doing 3 sets with 10 repetitions and, over time, intensify your training.

  1. Squat with kettlebell

Very indicated to strengthen the glutes and quadriceps, the kettlebell squat is a very efficient exercise that generates good results.

To do this, stand and keep your feet apart (at the hips). Hold a kettlebell by the handle, using both hands, and position it at chest level, keeping your arms close to your torso. Then perform the squat movement: tilt your hips back and down (as if you were going to sit), keeping your back straight and your buttocks contracted. Start by doing 2 sets with 15 repetitions and, over time, intensify your training.

  1. Stiff with kettlebell

How about strengthening the lower muscles (glutes, back and back of the thigh) with a simple exercise?

The kettlebell stiff is very suitable for those who want to vary their training and ensure more muscular endurance. To start, stand upright and feet apart (at hip height). Then, hold a kettlebell with both hands and position it in front of your body, keeping it between your two legs. Project your torso forward, your hips back, and slightly bend your knee. Keep your abdomen and buttocks contracted. Then, lower the kettlebell to the floor, keeping your back straight and your arms straight (making movement similar to squatting). Do 2 sets with 10 repetitions and intensify over time.

  1. Swing with kettlebell

Like the stiff, the kettlebell swing is great for strengthening the lower muscles (such as the buttocks and the back of the thigh).

To start, stand up and keep your feet apart – past your hips to form a more open base. Leave the kettlebell in front of you, but slightly away. Then, project your hips back and your torso forward, keeping your back straight. Take the kettlebell with both hands and do movement 1: throw it backwards, between your legs, and come back, resting it on the floor again. Do 10 repetitions.

After mastering this movement, it was time to rise with the weight.

Leave it in front of you, squat, grab it and lift it with both arms to chest level, using the movement of the hip (not the strength of the arms). Remember to keep your back straight and your buttocks flexed throughout the exercise. Do 10 repetitions and then intensify your training. As it is more complex, the kettlebell swing should preferably be performed under the supervision of a physical education professional.


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