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The kettlebell weight loss exercises combine both strength training and cardio to burn calories and fat within a very short time. The amounts of fat you can burn is amazingly high. A research study done by the American Council on Exercise has shown that an average person who takes on kettlebell exercises can burn up to 400 calories in 20 minutes. Regular exercising can significantly reduce shoulder, neck and back pains because it strengthens the upper body muscles and the core. The kettlebell is a very versatile piece of equipment and one of the most effective and convenient. People who are tight on time or are looking for a quick workout method which they can do anywhere will find a kettlebell workout very ideal.
Exercise 1 - The Kettlebell Deadlift Progression
The bell should be between your feet during the starting position while you stay in an athletic stance. Keep the backbone neutral as you bend at the hips and put your hands on the handle of the bell. The heels need to be firmly flat on the floor without rolling the shoulders backwards. Stand up while the bell is still tucked between the feet until the knees lock out. Through the entire exercise let the neck and the head stay in a neutral position.
Exercise 2 - The Traditional Push-ups
Put your arms shoulder-width apart, feet together and your back straight and do the push-ups the traditional way. These should be done between each kettlebell exercise.
Exercise 3 - Kettlebell High Pull
Place the bell in front of you on the floor. Pull the bell up to the side of the body while leaning with the elbows. You choose either the swing or the dead start technique. Make the movements fluid and allow your hips to support most of the motions.
Exercise 4 - Two-hand Kettlebell Swing
Start with the bell in front of you while in a standing position. Hike the Kettlebell back like a ball between the legs and ensure the lower-back arch while hinging the hips. This exercise is like the hip-hike and not a squat and helps to improve the hamstrings and the glutes.
Exercise 5 - Kettlebell Goblet Squat
Take the dead-lift position and put the bell between the feet again. Pull the bell up by holding it from either under or at the sides. Pull your elbows in while sitting on your heels and then squat, maintain a neutral spine or keep it flat. The range of the squatting motion should be around 90 degrees. Always tighten your glutes up and keep the weight back on the heels.
The entire Kettlebell weight loss workout takes only 20 minutes.
Do it three times a week and you'll see terrific results in fat loss and physique.
Want a "done-for-you" fat burning kettlebell workout you'll enjoy? Then visit the website at www.kettlebellfatloss.info to get convenient, cost-effective kettlebell workouts that will keep you losing up to 2 pounds of fat each and every week!
Exercise 1 - The Kettlebell Deadlift Progression
The bell should be between your feet during the starting position while you stay in an athletic stance. Keep the backbone neutral as you bend at the hips and put your hands on the handle of the bell. The heels need to be firmly flat on the floor without rolling the shoulders backwards. Stand up while the bell is still tucked between the feet until the knees lock out. Through the entire exercise let the neck and the head stay in a neutral position.
Exercise 2 - The Traditional Push-ups
Put your arms shoulder-width apart, feet together and your back straight and do the push-ups the traditional way. These should be done between each kettlebell exercise.
Exercise 3 - Kettlebell High Pull
Place the bell in front of you on the floor. Pull the bell up to the side of the body while leaning with the elbows. You choose either the swing or the dead start technique. Make the movements fluid and allow your hips to support most of the motions.
Exercise 4 - Two-hand Kettlebell Swing
Start with the bell in front of you while in a standing position. Hike the Kettlebell back like a ball between the legs and ensure the lower-back arch while hinging the hips. This exercise is like the hip-hike and not a squat and helps to improve the hamstrings and the glutes.
Exercise 5 - Kettlebell Goblet Squat
Take the dead-lift position and put the bell between the feet again. Pull the bell up by holding it from either under or at the sides. Pull your elbows in while sitting on your heels and then squat, maintain a neutral spine or keep it flat. The range of the squatting motion should be around 90 degrees. Always tighten your glutes up and keep the weight back on the heels.
The entire Kettlebell weight loss workout takes only 20 minutes.
Do it three times a week and you'll see terrific results in fat loss and physique.
Want a "done-for-you" fat burning kettlebell workout you'll enjoy? Then visit the website at www.kettlebellfatloss.info to get convenient, cost-effective kettlebell workouts that will keep you losing up to 2 pounds of fat each and every week!
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