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8/3/2019 Kettle Ball Workout
http://slidepdf.com/reader/full/kettle-ball-workout 1/2
iI you’ve eyed the cast-iron kettlebells at yourgym and couldn’t imagine a use or them beyonddoorstop, keep reading. Researchers ound thatpeople who did a 20-minute kettlebell workouttorched almost 300 calories—and that’s just orstarters. When you actor in the muscle-sculptingimpact (the calories burned after you exercise asyour body repairs its muscle fbers), the totalexpenditure could increase by up to 50 percent.
Kettlebells also make traditional dumbbellmoves more challenging. Their weight isn’t evenlydistributed, so your stabilizer muscles have towork harder. Add defnition to your shoulders and back; tone your butt, core, and arms; and shed a ew dress sizes with this circuit rom SeanArmstead, owner o Phenomenal Fitness inChicago.
ThE WorkouTStrtng wth the rst move, omlete eh exerse bk-
to-bk wthout restng. Rest or one to two mnutes, then
reet or totl o two or three ruts. Follow ths routne
two or three dys week, usng 10- to 15-ound kettlebell.
Bent Row
Tke the kettlebell n your
rght hnd, squt slghtly,
nd bend orwrd rom
the hs untl your torso
s lmost rllel wth the
foor. Let the kettlebell
hng t rm’s length (a).
Kee your torso stll s
you ull the kettlebell to
the sde o your hest,
elbow lose to your sde
(b). Lower bk to strt.
Tht’s one re. Do 10 to
12, then reet on the
other sde.
DeaD Lift
Stnd wth your eet
h-wdth rt, the
kettlebell on the foor
between your eet.
Squt down nd grb
the hndle wth both
hnds, keeng your bk
ft (a). Bre your bs,
squeeze your glutes, nd
slowly ush down nto
your heels s you stnd
u, keeng your rms
extended (b). Tht’s one
re; do 10 to 12.
aRounD-the-BoDy Pass
Hold the kettlebell wth both
hnds n ront o your torso nd
stnd wth your eet h-wdth
rt (a). Relese the kettlebell
nto your rght hnd nd move
both rms behnd your bk (b).
Grb the bell wth your let hnd
nd brng t bk to the ront
(omletng ull rle round
your body). Tht’s one re. Do 10,
then swth dretons nd reet
wthout stong to rest.
b
a
a
b
a
b
You cansub in akettlebell for almost any movethat calls for adumbbell.
all-in-onE fiTnEssWt te 20-p Wee ajtbe kettebe ($99, etpwebe.m), et b wet e. it me wt e-p e jtbe 2.5-p pte, t be etet ee eet wet— e mpt be.
quick TiPKeep your core engagedand avoid moving your hipsthroughout the entire move.
Saved bythe Bell
Eight kettlebell moves to revyour metabolism and shape
your whole body—fast!
By Jen Ator / P h O t O g r A P h s b y c h r i s s h i P m A n
S T y L i n
G : T H e a p
a L a D , H a i R a
n D m
a K e u p : m i c H i K o B
o o R B e R G
1 w o m e n ’ s h e a l t h / whmg.c
8/3/2019 Kettle Ball Workout
http://slidepdf.com/reader/full/kettle-ball-workout 2/2
b
Want this workout on your iPod? > If you’re always on the run, download
any of our free workouts at WomensHealthMag.com/Downloads.
Q& AQ& A
haLf Get-uP
Le eu on the foor, legs strght, holdng the kettlebell n your
rght hnd strght bove your shoulder (a). Bend your let knee,
le your oot on the foor, nd ro yoursel u on your let rm.
Kee the weght dretly n lne wth your shoulder nd st u untl
your bk s strght (b). Reverse the movement to return to strt.
Tht’s one re. Do ve, then reet on the other sde.
swinG
Grb kettlebell wth bothhnds nd stnd wth your
eet wder thn h-wdth
rt. Squt down untl your
thghs re nerly rllel
to the foor. immedtely
stnd nd swng the
kettlebell u to shoulder
heght (a). as the kettlebell
begns to r bk down,
bend your knees nd squt,
swngng the kettlebell
between your legs (b).
Tht’s one re. Do 15 to 20.
fRont squat
Stnd wth your eet h-wdth
rt nd hold the kettlebell
wth both hnds n ront
o your hest, elbows bent
nd lose to your body (a).
Keeng your bk strght nd
hest u, ush your hs bk
nd bend your knees untl they
orm 90-degree ngles (b).
press down nto your heels nd
return to stndng. Tht’s one
re. Do 10 to 15.
Work iTouT
• rachEl cosgrovE, c.s.c.s.at The Female
Body Breakthrough
How long should I restbetween sets?
As a general rule, the heavierthe weight you lit, the morerest you’ll need. That ’s becauseyour muscles tire out asterand your body needs moretime to recover to maintainintensity during the sets. But
you can (and should!) shortenyour rest during high-repexercises. Here are some restguidelines to ollow: 90 to 120seconds or six to eight reps; 60to 90 seconds or 10 to 12 reps;and 30 to 60 seconds or 15 to 20reps. I you’re new to the gym orcoming back ater a signicanthiatus, lean toward the higherend o the rest range. In greatshape? Keep your breaks short.
What’s the best move ormelting my mufn top?
The dreaded “mun top” ismade up o at, so you can’tex it away. Instead, ocus onull-body exercises that burnmore calories and get yourmetabolism revving long-term.One o the most efective is thelunge with single-arm press.Hold a dumbbell at your rightshoulder and stand with yourlet oot three eet in ront o your right. Lower into a lunge.As you stand, press the weightoverhead. Lower it back to yourshoulder and repeat. Do 10 to12, then repeat on the otherside. Holding a weight on oneside while doing a lower-bodymove makes your core workharder to stabili ze your body.The result: You’ll burn calories,rev your metabolism, and meltaway that mun top!
Q& A
quick TiPPractice withoutthe weight untilyou nail the orm.
quick TiPThe movementshould be slowand controlledbut fuid.
a
ba
ba
a
a b
b
quick TiPKeep yourknees over
(not in ronto) your toesat the bottomposition othe squat.
quick TiPI you have any backproblems, do this movewithout using a weight.
fiGuRe 8
Stnd wth your eet wder thn
h-wdth rt, knees bent nto
qurter-squt oston, bk
strght, nd hest u. Hold the
kettlebell behnd your let leg
wth one rm on eh sde oyour leg (a). Grb the bell wth
your let hnd nd swng t n
ront o your let leg, between
your legs, nd behnd your rght
leg (b). Grb t wth your rght
hnd nd swng t n ront o your
rght leg, between your legs,
then behnd your let leg. Tht’s
one re. contnue or 10 res.
winDmiLL
Stnd wth your eet wder thn h-wdth rt, weght
n your let hnd. Rse t next to your let shoulder, then
ress t overhed (a). Rotte your hest to the let nd
look u t the kettlebell s you try to touh your rght
hnd to your rght oot (b). puse, then return to strt,
keeng your let rm extended. Do ve to 10 res beore
lowerng the weght, then reet on the other sde.
Ask the Expert sEnd rachElyour fiTnEssquEsTions aT
WomensHealthMag.comExperts
m
o v e S : B e T H B i S c H o F F , S T y L i n G : T H e a p a L a D , H a i R : m i c H i K o
B o o R B
e R G , m
a K e u p : c o L L e e n R
u n n e , n i K e
B R a , B e y o n D y
o G a
c a p R i S
, L i j a B
y
L i n D a H
i p p
S H o R T S
( i n S e T ) , p u m a S
n e a K e R S
2 w o m e n ’ s h e a l t h / whmg.c