When you want to build up your muscles and stamina, tone your body and lose weight at the same time. There are some tips you should know !One of the best equipment’s to start with are Kettlebells. There are varieties of exercising with a Kettlebell available, which you can try out. You will find below five of the easiest to begin with.
The slingshot is a very easy type of Kettlebell exercise, where you pass the Kettlebell around the body from one hand to the other. The benefit of slingshot is that you will adapt to the Kettlebell weight and involves working out the shoulder, core, and grip. It is important to keep the head and hip steady and still while passing the Kettlebell around the body. Once you get use to it this exercise it will be useful to catch the breath between other exercise or for a warm up before the main work out. To watch a video of the Kettlebell slingshot can be click here.
How to practice: To start , do 10 repetitions one way and then 10 repetitions in the other direction. Afterwards increase to 20 reps each way.
The Kettlebell Halo exercise is another easy exercise for beginners to try. To do the exercise you have to lift the Kettlebell closely around your head in one direction and then switched into the other direction of your neck. It is important to keep the Kettlebell during the exercise close to the neck as possible and swing around the head in a slow motion. The benefit of this doing this exercise is to strengthen your connection with your mind- muscle. As this needs the full attention involving your shoulder, triceps, back and core to move the heavy weight round your head. Doing this leads to full focused, increased intensity and the effectiveness of the whole upper body which ensures the best results. As mentioned earlier with slingshot exercise, the halo can be used as a part of a warmup exercise or as a less intense exercise between other workouts. For an example of how to complete the exercise watch here.
How to practice: To begin with the exercise do 5 reps in one direction and switch and do 5 reps in the other direction.
3. Kettlebell Single Arm Deadlift
The Kettlebell Single Arm Deadlift exercise is one of the most effective exercise beginners can do. To start, the weight should be lifted up using a movement pattern known as the hip hinge. It is crucial to keep your back flat as possible otherwise your back could be left damaged. Your bottom does most of the weightlifting. The benefit of this exercise is that it I useful for the entire body. By not wearing a footwear it will help the movement and will be easier to activate the muscle. Maintaining the weight on the back of the foot guarantees the best outcome. Follow video of Kettlebell single arm deadlift by clicking here.
How to practice: To start with this exercise you should do 5 reps with one hand and 5 reps with the other hand gradually. Afterwards you can increase it to 15 reps either side to receive the best outcome.
4. Kettlebell Good Morning
By doing the Kettlebell Good Morning exercise, the stress within the majority of body muscles will be reduced overall when positioning the Kettlebell lower. It is advisable to work out doing this exercising before more challenging exercise such deadlifts. To begin with the exercise, make sure your hold the Kettlebell behind your back with both hands balanced, also the arms must be kept straight and shoulders lent to the back. Next step is that you make sure that your feet are slightly apart with your knees kept straight and leaning forward at your hip level. Afterwards bringing the top half of your body as far as possible but also making sure your spine is straight. Follow the video of the Kettlebell Good Morning exercise by pressing here.
How to Practice: To begin with the exercise you could do 5 reps to train your breathing when you lean forward. Afterwards build up to 10 reps.
5.Kettlebell Goblets Squats
The Final exercise beginners should know , when working out with Kettlebells is known as the goblet squat. The main benefit of this exercise is to strengthen the movement pattern of the barbell back squat as you lift the Kettlebell up to the chin level the same way goblet would held. It is a heavy exercise if you want to perfect your technique of doing heavier compound lifts and avoid back injury it is advisable to practice squats in advanced before taking heavy weights. The main purpose of the exercise is to burn fat due to the increased reps. The hips become more flexible due to the squats , also the strength of lower body will improved. Similar to the original squat position the only difference is that you hold a weight with both hand under your chin. To Watch a video about the Kettlebell Goblets Squats click on the link.
How to practice: To start with this exercise you need to practice some squats safely and than add the Kettlebell and do 20 reps. Afterwards increased it gradually.
How exercising improves our mental health
Did you know that doing exercise not only improves our mental health but also our sleeping habits? Research has found that exercise lifts your mood to help to reduce depression, anxiety and the stress level of a human which leads to feeling better overall within our self’s. By regularly exercising its motivates you to your mindset, which automatically improves your well being. Your happiness levels are increased which leads to sleeping better feeling more well rested and have more positive thoughts in general about yourself. Exercising is a natural remedy to maintain a good mental health. So therefore it is important to keep exercising not physically but also mentally.
According to a study conducted by MIND revealed that 94 per cent said outdoor activities including running and walking had benefited their mental health.