Kettlebell lifting: training. Complex exercises with weight

By itself, the weight as a sporting projectile wasinvented in the distant XVII century by the cannonians of the Russian Empire. This is due to the fact that soldiers who loaded artillery guns, had to have great strength and endurance. It was for this purpose that a special pen was attached to the core and trained.

This projectile was also used in circusnumbers of strong men, and already in the late 40-ies of the last century began to form and develop kettlebell lifting. Training provided a general strengthening effect and muscle building. The beginning was laid in the USSR, after which it began to spread all over the world.

Basic knowledge

Any exercise should be carried out exclusivelywith proper preparation, the right approach and knowledge. There is no exception in this sense and kettlebell lifting. Training a professional athlete is unlikely to be able to make a freshman champion, most likely he will get injured. The main goal in this case is the achievement of muscular endurance, and everything else will be achieved in the process.

Because of the emphasis in trainingon different muscle groups, then the weight for them is selected individually. Therefore, the first thing to begin with is to provide yourself with the necessary equipment. On sale there are classic weights of 16, 24 and 32 kg, but now you can easily find 8 and even 64 kg without problems.

After that, it is necessary to sort the weights by the weights and exercises that will be performed with them, from such calculation that, the larger the muscular group, the harder the projectile should be.

It is best to have a special diary,where you will write down your results: well-being, approaches, shell weights, repetitions, rest periods, time of classes and everything that you deem necessary.

Choosing a weight

In order to determine the appropriateshell, when choosing it, you need to do the following. It is necessary to take and lift a weight over yourself 5 times, and in the event that the last two times are given very hard, it is best to take another, smaller. In any case, a smaller weight can be raised by several times more.

Beginners are best suited weight weights 10 kilograms, and after you can always add weights.

There are also hollow shells, in whichyou can fill the sand or lead and thereby independently adjust their weight. Anyone is able to buy weights, the price of which is at an affordable level for each athlete. On average, their cost is as follows:

Benefits of weight training

What is so good in weight lifting? Training with this projectile is a kind of unique. This is due to the fact that the weight has a displaced center of gravity, which allows you to work out the muscles in those planes that only weight exercises are suitable for. Such an effect can not be achieved with any other projectile.

Although training with weight includes a variety of sports, the list of disciplines has only two positions:

1. Push the weights in a full cycle (with the lowering between the legs).
2. Classical biathlon, consisting of a jerk dumbbell with one hand and a push of two weights from the chest with both hands.

Despite the seeming monotony, the sport becomes more popular among the population. Exercises are aimed at development:

• calf muscles of legs and quadriceps;
• the shoulder girdle;
• muscles of the back.

What else develops kettlebell lifting

These exercises are designed to develop:

• strength endurance;
• functional capabilities of the organism;
• flexibility of the spine;
• physical strength.

Most likely, you can not find another kindSports, which could so diversely and comprehensively develop the capabilities of the body. Naturally, thanks to the new fitness programs, you can try to replace training with weight, but they have not developed a methodical base that has been tested for many years.

In addition, the exercises with this projectile are the least traumatic for the joints and spine, compared with other force disciplines.

Kettlebell lifting: training

Before you go directly to work with the weight, first you need to warm up. You can warm up the joints with a rope or running.

Often selected individual powertraining. The programs for each athlete may differ in accordance with his physical form. Despite this, one specific work with a full cycle is selected for one workout, for example, a jerk or a push. Based on a specific task, it is determined to work with heavy weight, but with fewer repetitions, or with light weights with time counting.

Further perform the so-called subsidiaryExercise, which may include a bar. They are focused on increasing stamina and increasing strength. They include jumping out of sitting position, deadlift, standing bar press, etc.

Due to the fact that the training takes place 3-4Once a week, there is an opportunity to work out every exercise that enters the kettlebell lifting competition. The organism thus quickly enters the rhythm of voluminous and heavy work, as each session is held at a very high tempo, because of which the results become visible relatively quickly.

Example of training of highly trained weight-lifters

The federation of kettlebell lifting constantly conductsdifferent competitions. In order to show a good result in them, the necessary preparation is necessary. Below is a detailed plan for the four days of training S. Rekston, champion of the RSFSR.

The first day begins with a jerk, then a jerk andbench press. After this, with minimal time for rest, the athlete moves to squats. Followed by the exercises on the bench press from behind the head, and the training ends with isometric exercises.

The second day starts again with a leap and a jerk,passing in the press of one, then the second hand. In training, jumping with the bar from the sitting position is introduced, and ends all again with isometric exercises.

The third day, like the two previous ones, begins withjerks and jerks, then the athlete moves to the stop on the uneven bars and conducts bending and extension with burdening. Then press the bar from behind the head, isometric exercises, and finally the deadlift.

The fourth training day differs from all the others in that it starts with a cross at 8 km, a maximum of 40 minutes. Further - various sports games and means of restoration.

This is an approximate plan for training masters of sports.

A correctly executed exercise is the key to success

In order to understand how to lift the weight properly, it is necessary to divide the whole process into several stages.

The weight must be in front of the toes at a distance of 20cm, feet shoulder width apart. In this case, the shackle should be parallel to the feet. The weight is taken by the upper grip, with the bent knees the body tilts, and the athlete is in the starting position. The free hand is diverted to the side.

Further we pass to the swing. Thanks to the extension of the legs, the shell detaches from the floor, the hand remains straight and leaves in the swing between the legs.

Then follows the main element - blasting. Gear is given acceleration due to the muscles of the trunk and legs. For a moment, which the athlete himself must determine, it is necessary to release the working arm from the load by folding the elbow, and after that - straightening towards the projectile, which at this moment is in the "dead center".

At this point, you need to get on your toes, and raise your shoulder, you can make a small paddock, the depth of which depends on the degree of training of the athlete and his experience.

Fixation is as follows. The athlete straightens his legs, leaving the squat, taking a vertical position with the working arm, which is taken away from the head. If the competition is held by the Kettlebell Federation, then the athlete must wait for the judge's signal at that moment to fix the jerk. Further, the projectile drops in the swings, and the motion repeats.

Basics of training

1. Before you go directly to the maintraining, any athlete needs a well-prepared training program. Kettlebell lifting, in contrast to other strength exercises, is more intense, so it is necessary to warm the tendons, ligaments and muscles much better. This is facilitated by an exercise bike, jogging, joint gymnastics.
2. After this, it is necessary to proceed to the fly movements, which will prepare the bundles for the loads.
3. Each new exercise to be introduced must first be worked out with a lighter weight, in order not to injure yourself.
4. It is necessary to constantly increase the intensity and load, but only when the athlete himself feels that it is under his power.
5. As soon as the next goal is reached, it means that muscle mass has grown. To comprehensively develop and consolidate the result, it would be effective to return to training with simulators and bars.
6. In classic kettlebell lifting, special attention is paid tois given not only to the maximum working weight, but also to the amount of its lifting over a certain time. Such trifles should not be overlooked, because muscular endurance is the key to success.
7. We need to deal with kettlebells only in multi-set sets.
8. The direct way to go to your goal, no matter what.

Strength Training: Exercise Programs

Creating for yourself the optimal training, it is worthgive preference to complex exercises that promote metabolism, since they directly affect the increase in muscle mass and the simultaneous burning of excess fat.

A bright representative of this type isNext work with the projectile. It is necessary to take the starting position, then "pull out" the weight with one hand on the shoulder and push it over your head, and in reverse order to do it all again.

The main goal of such trainings should be the acceleration of metabolism, which provides the basis for muscle growth.

As for the exercises themselves, the choice is quite diverse, and the selection depends entirely on your preferences.

Selection of the number of repetitions and working weight

Working weight and number of repetitions are necessaryselect individually. To some athletes, based on their physical characteristics (for example, an angular figure), it is much easier and more convenient to perform more repetitions with medium or small scales. To other athletes - on the contrary.

The correct mode can dictate the body itself. In other words, in what range of intensity you are comfortable working, then you must achieve your maximum results. Naturally, the number of repetitions should increase proportionally with the working weight.

Breath

Not only the correct execution of movements, but alsoThe system of breathing implies a kettlebell sport. The technique of breathing in and out at the right time is almost one of the most important conditions for achieving a result. Moreover, these two points are interrelated, since the correct and easy execution of all exercises does not take off breath and leaves it flat. At the same time, the right breath at the right moment makes the movement much easier.

Any deviation in one sense or another leads to a chain of errors, which in turn can lead to injuries.

In general, there are only 3 respiratory systems, butThe most effective is the tricyclic. At a time when there is a rise, reaching the half-squat, is a laid-back and easy breath. It ends with the end of the explosion. And the last third of the inspiration should be carried out more intensively than its initial part.

As soon as the athlete begins to enter the stage of the half-squat and straighten his hand, at that moment, exhalation takes place. As soon as the weights begin to drop, one more short breath, and at lowering - exhalation.

Finally

Now that the first paragraph on basic knowledgeyou can safely go to the store and buy yourself a weight. The price does not bite very much, so everyone can afford to strengthen their health. Act now, right now, not Monday or New Year, as many people do.

If you take in the complex all kinds of sports (the list of which can stretch to infinity), it is exercises with weights that are among the most effective. Try and see for yourself personally.