Fat loss techniques are probably the most searched query when it comes to health and for good reason. Today’s lifestyle has resulted in people becoming overweight and scouring the internet for weight loss advice. The trouble begins when people have to buy so many equipment that it gets horribly confusing to inculcate them into your regimen.
So, take my advice and do away with those shenanigans by opting for kettle bell for a whole body workout like no other.
Double handed Kettle Bell Swing
This is quite like the starter before the main course. But don’t underestimate its importance in getting the body right back into shape. It primarily targets the back, glutes & hips.
Procedure: Stand up straight with your feet shoulder width apart, grab the kettle bell with both hands near its handle and arms stretched in front. Now bend slightly and in one smooth motion drive the hips forward and the hands outstretched. The force to be generated should come from the hips & not from the arms. An important point to note here is that the kettle bell shouldn’t hang too low between the legs.
No. of reps: Two sets of 15 reps before you get the hang of things.
2 Arm Kettle Bell Row
This exercise is the kettle bell version of the dumbbell row. It targets the back & shoulders.
Procedure: Take 2 kettle bells in one hand each. Again, bend slightly while keeping the back straight. Now keeping the kettle bells in front of your legs pull them towards the abdomen. Hold for a couple of seconds and release.
No. of reps: Try to hit 12-15 reps for an amazing feeling.
Kettle Bell Figure 8
This is actually quite a unique exercise. One of my favorites, as the range of motion is nothing like what you’ll ever do while working out.
Procedure: As the name suggests in this exercise you need to draw an 8. The way you go about doing it, is by keeping your legs shoulder width apart. Now, bending slightly with the kettle bell in your hand swing it from the outside of your leg in between the legs and then pass it on to the other hand. Repeat the motion this time with the other hand. Be sure to keep your back straight at all times and tummy tucked in. The body parts targeted are the back & the abs.
No. of reps: 10 such motions as a beginner are ideal. You can increase the number as time goes on.
Kettle Bell Front Squat
A workout that is similar in style to the squats with dumbbells. It is a highly effective way to train your quadriceps and glutes.
Procedure: Hold the kettle bell with both hands along the handle in front of the body. Slowly bend down so that the half beneath your knees and the upper half form a 90 degree angle, hold for a couple of seconds and rise. Needless to say your back needs to be straight at all times.
The hold of pose is particularly important as it really fires up those muscles and paves the way for smashing legs.
No. of reps: 2 set of 15 reps.
Kettle Bell Russian Twists
This list would be incomplete if the original creators of this piece of equipment weren’t mentioned. Yeah, that’s right the Russians! And the following exercise gives a whole new meaning to the twists. So, say goodbye to the crunches and bring on the Russian twists.
Procedure: Sit down with the knees bent and legs spread slightly wider than shoulder length. Now hold the kettle bell with both hands and lean backwards, making an angle of about 45 degrees. At first slowly start twisting the upper body from one side to the other, picking up speed as we go along. This motion will ensure that abs and obliques are engaged to the optimum level.
No. of reps: It’s a little tough if you are just starting out and my advice would be to do 1 set of 12-15.