Kattlebell training

If you are new to fitness, find a local fitness instructor to advise you about the best routines and equipment for your situation. Kettlebells can be dangerous if you are new to fitness and you do not learn how to use them properly. For females a 16 pound kettlebell is recommended to start with. For males, 30 or 35 pounds is recommended.
The kettlebell is an incredibly useful piece of equipment, especially for martial artists. Because of the full body nature of a good kettlebell workout, it accelerates fat loss, packs on lean muscle, and builds explosiveness. The functional training as well as the ballistic and grinding exercises it provides help drill qualities needed for martial arts. This includes helping with power, speed, muscle endurance, stance training, mental toughness, efficiency in movement, and strengthening your core. Also, the ballistic nature of exercises like swings, cleans, and snatches emulate the explosive whole body integration used in performing strikes, kicks, and throws. Overall, the kettlebell is great for training cardio, strength, and flexibility. Strength and stamina in the lower back, legs, shoulders, and grip get quite a lot of benefit from kettlebell training.
Ballistics exercises are fast, and teach you to generate power in a dynamic fashion. Ballistics normally have a wide range of motion and use a large number of muscles. Ballistics train the muscles as well as the heart and lungs. Grinds are slow and keep tension on the muscle while performing the exercise. Grinds include controlled pressing, pulling, and squatting. These exercises will help you locate anything lacking in your structure and alignment. Hybrids are, of course, hybrids of ballistics and grinds, and as such combine the best of both. Hybrids train you to move between speed and strength, or contraction and expansion.
In my own kettlebell training video, I have included some unilateral exercises, as well as compound and dynamic core rotation exercises. Unilateral exercises are those done on one side only. These exercises build improve strength imbalances in the body, as well as train aspects that are often neglected, such as balance.
Compound exercises drill movements that depend upon on coordinating multiple muscle groups in order to move two or more joints through the range of motion of the exercise. By using compound exercises, you can get a whole body workout that quickly builds muscle, general fitness, and overall body strength.
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