Kettlebell Workouts For Female Beginners – Important Notes You Need To Know

Each training device has its own fitness support effects, you may not need training equipment just used in your body, but you know how to coordinate the movements to create corresponding effects.

If you normally get bored with jogging on the treadmill or jogging in the park or the old weightlifting exercises, today you will be familiar with and practice with Kettlebells.

Kettlebell, also known as a lime bar, bell barbell, or kettlebell is a type of weight with a quite special design and is used a lot in the gym. Kettlebell is a pretty effective gym tool at helping you build lean, healthy muscles.

Kettlebell Workouts For Female Beginners - Important Notes You Need To Know
Kettlebell Workouts For Female Beginners – Important Notes You Need To Know

With a kettlebell, you can combine many interesting exercises that other types of normal cannot provide.

Working out with warm weights (also known as kettlebell) is a great way to make the most of your home exercise routine. If you are curious about warm weights but have never had a hard time exercising, now is a great time to do it.

First of all, you can effectively work out with a dumbbell, which is great for those who have a small space to exercise.

Once you have a kettlebell or kettlebell and get used to it, you might just want it long after getting back to your normal exercise routine as they are so useful.

For example, although in many exercises, weights and weights are interchangeable, the handle and ball allow for swaying movements that we cannot match.

When you hold the dumbbell with the ball, there is also some stability because the ball wants to fall one way or another, and your body has to work to resist that movement.

Exercises with Kettlebell help increase muscle mass and improve body strength while giving you a more upright posture, a more stretched butt. Now BellyFatZone invites you to refer to this article together!

Benefits of exercising kettlebell regularly

Exercising with lime weights will bring many benefits to you, helping you to have a toned body, good balance, and sustainable health. You must choose the right lime weight and pay attention to the movement movements when exercising.

Kettlebell helps build muscle

Kettlebell helps build muscle

Kettlebell exercises with basic exercises to exercise all major muscle groups such as the chest, back, shoulders, legs, and arms. In addition, the Swing, Deadlift, Squat series, when used with Kettlebell weights, helps activate the core muscle group very well for balanced development of muscle groups on the body.

Burn fat with weights of lime

Exercises with Kettlebell are compound exercises that use many muscle groups at the same time, increasing caloric intake at a very high rate, making fat loss easier.

The series of exercises with Kettlebell combine together into very short high-intensity training programs of only 15 to 30 minutes to help you burn fat effectively the sequence of workouts with.

Increase strength when using kettlebell kettlebell

Kettlebell training will help you build the perfect back muscles, from the top of the head, through the spine through the glutes, hamstrings, and heels.

The posterior muscle chain is the body’s largest muscle group and plays an important supporting role in increasing your efficiency during any physical activity.

Exercises with Kettlebell will make you faster, stronger, more durable, and firmer. You’ll increase your abilities in every sport, from lifting heavier weights to running faster to swimming faster.

Kettlebell is also designed with weights ranging from 1.2 kg to 50 kg, 60 kg for all training subjects to increase optimal muscle strength.

Create sexy curves when doing kettlebell exercises regularly

Exercise Kettlebell helps to build a strong chain of rear muscle groups, clearly overcome diseases of humpback and hunchback due to living habits when working in the office.

And increase muscle building, build perfect 3, burn optimal fat, help you have a toned body sexier.

Weight training with lime bottle helps increase flexibility, balance

Exercising with Kettlebell with a series of compound exercises such as Swing, goblet squat, deadlift, clean, military press, helps increase optimal mental concentration, help you increase balance, improve joint flexibility on the better body.

Read more:Functional movement training exercises

Improve cardio with weightlifting exercises

Sequential exercise with Kettlebell at high intensity boosts your heart rate to the maximum, increasing your body’s stamina. Regular exercise will improve cardiovascular health very well.

Save time while exercising kettlebell

Kettlebell is compact, doesn’t take much space, but can create hundreds of different exercises.

Combine them into high-intensity workouts that take just 15 minutes to knock you out and deliver the ultimate muscle-building or fat-burning effect.

Some kettlebell weightlifting exercises

Some kettlebell weightlifting exercises

1. Two-Arm Kettlebell Swing Exercise

Two Arm Kettlebell Swing or swinging two-hand warm weights are exercises that help develop the hind thigh muscles and support related muscle groups including calves, buttocks, lower back, and shoulders.

How to do kettlebell weightlifting exercises

You are in a position of feet wider than your shoulder and place the Kettlebell weight between your legs. Strike down, grab the kettlebell with hands and palms facing down.

Pull the kettlebell off the floor by standing up. Immediately slightly down the ton and swing the kettlebell below the hips. Quickly swing the kettlebell up by straightening your upper body and legs. Continue to swing the kettlebell down and then swing up and higher after each.

– End. You swing the bar back between your legs. Allow the kettlebell to swing back up, but don’t stretch your hips and knees. Gradually reduce the swing of the kettle and place it on the floor between your legs as if you were starting.

This Kettlebell weightlifting exercise requires a full-body actuation force. The large joints in the body such as the knee, hip, or shoulder joints are involved.

When combined with proper breathing techniques, this will be a great exercise to increase health and improve cardiovascular performance.

2. Kettlebell Sumo High Pull Exercise

Kettlebell Sumo High Pull, or pull weights, is an exercise that helps develop shoulder muscles and supports related muscle groups including buttocks, hind thighs, front thighs, and shoulders.

Doing

– Place the Kettlebell weight on the floor and between your feet. Legs wide and holds kettlebell with both hands.

Pull your hips back, as far as you can go, and knees. Keep your chest and head up. This is where this Kettlebell weightlifting exercise starts.

Start to straighten hips and knees, and at the same time pull the kettlebell up with your shoulders and raise your elbows. Remain in the highest position for 1 to 2 seconds.

Slowly lower the torso back to the original position. Repeat the entire movement to continue with the exercise until the required number of reps is reached.

3. Kettlebell Pistol Squat Exercise

Kettlebell Pistol Squat, or squatting to keep weights warm is an exercise that helps to develop the front thigh muscles and support related muscle groups including the lower legs, thighs, buttocks, and lower back.

Doing

Lift the Kettlebell dumbbell in both hands, holding it in the straps. Keep one leg off the ground and squat on the other.

Squat down by bending your knees, sit on your hips, and hold the kettlebell ahead.

Hold in the last position for a second and reverse motion thanks to heel force. Head kept straight, chest arched.

– Repeat until the required number of times is reached.

Read more: How to get bigger buttocks fast at home

20 Minutes Body Workout

The exercise below will take about 20 minutes to complete (more if you choose to rest more between the circuits) and work your entire body.

If you’ve never used warm weights before, Lazoff recommends starting gently and slowly, focusing on the right form first.

Here’s how the exercise is set up:

Circuit 1:

  • Turn the kettle on – 30 seconds
  • Forearm plank – 30 seconds
  • Jump Squat to Reverse Lunge (bodyweight) – 30 seconds
  • Do it three times.

Circuit 2:

  • Squatting withhold of 3 seconds – 30 seconds
  • Push Press – 30 seconds
  • Thruster – 30 seconds
  • Do it three times.

Circuit 3:

  • Dead Clean – 30 seconds to the right
  • Lateral Lunge – 30 seconds to right
  • Bent-Over Row – 30 seconds to the right
  • Dead Clean – 30 seconds to the left
  • Lateral Lunge – 30 seconds to the left
  • Bent-Over Row – 30 seconds to the left
  • Do it twice.

Circuit 4:

  • Kneeling Halo With Twist – 30 seconds
  • Around the World Lunge – 30 seconds
  • Do push-ups – 30 seconds
  • Do it three times.
  • Rest for 30 seconds to two minutes between each pulse.

Turn the kettle on – 30 seconds

Turn the kettle on - 30 seconds

  • Stand with feet shoulder-width apart, gripping the ends of the kettles with both hands.
  • Bend your knees slightly, then turn forward with your hips to rotate the warm kettlebell between your legs.
  • Stand up and get momentum from your hips to rotate the kettlebell to chest height.
  • Continue for 30 seconds.

Forearm plank – 30 seconds

  • Stand on all fours with your toes on the floor shoulder-width apart. Place forearms straight on the floor in front of you with your elbows just below your shoulders.
  • Hold your body firmly so that you are in a straight line from head to toe.
    Squeeze thighs and buttocks.
  • Keep your neck and spine in a comfortable, neutral position. (Tip: Try pointing your chin about 6 inches in front of your body.)
    Hold for 30 seconds.

Jump Squat to Reverse Lunge – 30 seconds

Jump Squat to Reverse Lunge - 30 seconds

  • Stand with feet shoulder-width apart, with feet slightly out.
  • Bend your knees and sit your buttocks back, keeping your chest upright.
  • Jump into the air as high as you can and straighten your legs.
  • Just before landing, bring your left leg back and bend your knee to lower into a sagging position, giving your foot two 90-degree angles. Try to keep your back knee 3 to 6 inches above the ground.
  • Jump straight into the air as high as possible and straighten your legs. Bend your legs, switch legs, and lower yourself to another move on the other side.
  • Jump back, feet shoulder-width apart, and lower back into a squatting position.
  • Repeat this dance move – squat, lunge, lunge – for 30 seconds.

Squat holds 3 seconds – 30 seconds

Squat holds 3 seconds - 30 seconds

  • Stand with feet shoulder-width apart, toes slightly out, gripping both sides of the hand holding warm weights with both hands at chest height.
  • Bend your knees and hips down in a deep squat, bringing your butt down over your knees.
  • Use the force from your heels to return to standing.
  • Continue for 30 seconds.

Push press – 30 seconds

Push press - 30 seconds

  • Stand with feet shoulder-width apart. Grasp a warm dumbbell, palms facing inward, arms bent so that the weight is at chest height.
  • Bend your knees just a few centimeters, and as you stand up, press the weight straight up above your head.
  • Bring the weight back to the chest, bend knees, and repeat.
  • Continue for 30 seconds.

Thruster – 30 seconds

Thruster - 30 seconds

  • Stand with feet shoulder-width apart, toes slightly out, gripping both sides of the hand holding warm weights with both hands at chest height.
  • Bend your knees and hips down in a deep squat, bringing your butt down over your knees.
  • Drive over your heels to return to standing. As you stand up, press the warm weights upwards.
  • Return weight to the chest in a controlled motion.
  • Continue for 30 seconds.

Dead Clean – 30 seconds

Dead Clean - 30 seconds

  • Stand with your feet shoulder-width apart and place a warm dumbbell between your feet.
  • Bend your knees and sit your buttocks back as you reach forward with one hand to grab the horns. Grasp it tightly so your palms are facing out.
  • Stand up straight as you pull the kettlebell up to shoulder height and rotate the kettlebell with your wrists, ending with palms facing inward.
  • Lower your back, push your butt back and keep your back flat, while lowering the kettlebell to the floor.
  • Continue for 30 seconds and switch sides

Lateral Lunge – 30 seconds

Lateral Lunge - 30 seconds

  • Stand with your feet together, hold a warm dumbbell in your right hand, and position your right shoulder.
  • Take a long step to the right with your right leg and bend your right knee, pushing your hips back to lower into a leaning position.
  • Keep your left leg straight.
  • Push your right leg back to standing.
  • Continue for 30 seconds.

Bent-Over Row – 30 seconds

Bent-Over Row - 30 seconds

  • Hold the kettlebell with one hand. Step your opposite foot forward, bending your knees into a shallow motion. Place your arms on your front thighs and hinge forward with your hips so that your torso is tilted towards the floor and your back flat.
  • Hold your body in this position, lift the kettlebell to chest height, keeping your elbows close to your hips.
  • In a controlled motion, lower the kettlebell back to the starting position.
  • Continue for 30 seconds.

Kneeling Halo With Twist – 30 seconds

Kneeling Halo With Twist - 30 seconds

  • Kneel on the floor. Holding a warm dumbbell at chest height with both hands, grabbing it with horns with the ball facing the ceiling.
  • Raise the ball to eye level and slowly loop over your head to the left.
  • When a dumbbell is behind your head, it will float; Return to support when you finish a spin.
  • When the weight returns to the front of your body, continue moving until the weight is down to hip level. At the same time, use skewers to twist the body in the same direction.
  • Twist forward and rotate the kettlebell behind your head in the opposite direction.
  • Continue for 30 seconds.

Around the World Lunge – 30 seconds

Around the World Lunge - 30 seconds

  • Stand with feet hip-width apart. Hold the kettlebell with both hands on the handles, the ball facing the ceiling.
  • Step back with your right leg and bend both knees at a 90-degree angle to descend into an inverted sagging position. Slowly let your back knee resting on the floor.
  • Bring your left leg back to touch it, so you kneel on both feet.
  • Step forward with your right foot and as you stand up, bring your left foot to the right. You should end up standing with your feet hip-width apart.
  • Repeat this movement, starting with your left leg instead.
  • Continue alternating the starting pins for 30 seconds.

Walking Push-Up – 30 seconds

Walking Push-Up - 30 seconds

  • Start with a high plank with your hands on the floor slightly wider than shoulder-width.
  • Keeping your body in a long line, bend your arms, and lower yourself as close to the floor as possible. Your elbows should be at a 45-degree angle from your torso.
  • Push back to get started.
  • Walk hands together so that they are shoulder-width, wrists just below shoulders.
  • Rotate your elbows so they are facing behind you.
  • Keeping your body in a long line, bend your arms, and lower yourself as close to the floor as possible. Keep your arms close to your torso as you perform the pose.
  • Push back to get started.
  • Bring your hands back and repeat, alternating between wide handle push-ups and close handle push-ups.
  • Continue for 30 seconds.

Here are 20 minutes of warm weights to help you move your whole body. If you are not used to it you can slowly practice getting used to the movements, once you get used to it, you may just want to have it long after returning to your normal exercise routine because they are so useful. useful.

For example, although in many exercises, weights and weights are interchangeable, the handle and bell allow for a swaying movement that we cannot do.

When you hold the dumbbell with the bell, there’s also a stabilization because Kettlebell wants to fall one way or another, and your body has to act to counteract that movement.

Full Body Kettlebell Workout – Lose weight, tighten, and tone FAST

 

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Last updated on January 24, 2021 5:32 am


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