Denis Kanygin asked:




Strength is good. Whether you are a fragile grandma humdrumming 5 gallon water bottles or beefy gentleman pushing to a gas station, strength comes in handy.

We don’t notice it when we have it but it becomes glaringly obvious when strength is gone.

Tasks that were easy are now far out of reach. As the strength goes, weakness moves in. As that happens, pain usually follows.

At that point picking up a pack of water bottles and loading them in the car can be a back breaking experience…

Quality of life goes down and we become as happy as a wet cat…(wet cats are generally not happy)

Health, wellness, strength and quality of life are well connected and often rely on each other to make you happy.

In other words, strength is good.

There are many ways people go about finding strength.

Using Russian Kettlebell Training is one of the most effective ways to find strength lost and to improve 100 fold your current strength levels.

General warm up: Always warm up before your workout. Warm up should last 10-15 minutes and should be intense enough to get your muscles warm(it’s a warm up after all) and blood pumping. A light jog would work or go for kettlebell drills with light kettlebells. Do plenty of arm circles and hangs to get shoulders ready for the work ahead.

Leading Exercises: A warm up should be followed by leading exercises. Leading exercises are done with lighter weight. They are designed to prepare your body for main exercises.

Main Exercises / Program: Here is where all of the work happens. This exercises are responsible for the gain in strength.

Lift heavy – no more then 5 repetitions per set. Stick to 5 sets per workout.

Rest 90 seconds between sets.

Stick to one exercise per workout.

Choice of exercises: Stick to kettlebell basics – Clean and Presses with 2 kettlebells and Snatches with single kettlebell.

Note about a proper training cycle: Do a 9 week cycle. ( Look for the next article dedicated to training cycles)

Cool down: Always do a cool down. 10-15 minutes of light jog followed up by stretching. It will relax your muscles and you will see better results faster.

Ukrainian girl

Denis Kanygin asked:




“Enough is enough!” you say while scrutinizing image in the mirror one smiling Sunday morning.

Make a decision to improve health, wellness, as well as appearance and you are half way done.
Next question that you may want to ask yourself is what fitness tool do I use that will help me to get to the outcomes that I desire quickly and safely?

There are many fitness toys and tools that claim that they are the one. How to decide? Which path should you take?

I will share with you a fitness tool that was known for centuries and now it is conquering United States with it’s simplicity and effectiveness. Russian Kettlebells!

Today, Russian Kettlebell is the fitness tool of choice for many. And for a good reason.

Used by ancient Greeks for strength development, Kettlebells were then adopted by Turkish and Slavik people. Russians truly embraced the Kettlebell because of it’s versatility and ability to produce explosive results.

Kettlebells are so effective in producing muscle tone, strength, and fat loss because classical kettlebell exercise use ALL muscles.
Every single muscle is engaged and doing it’s part – now that’s efficient calorie burning!

Enjoy kettlebell training 3 times a week. Each workout should be 60 to 70 minutes.

Do a warm-up for 10 minutes.

Cool-down at the end of the workout for 10 more minutes.

Actual Kettlebell Workout should last 40 to 50 minutes.

Do:

Warm-up is a must

Use intervals(30 sec on, 30 sec off)

Train outside

If in trouble – DROP the Kettlebell!

Breathe

Listen to your body (if something feels wrong, it probably is)

Stop well before muscle failure

Sample Kettlebell workout for weight loss (use the same pair of kettlebells through out the workout)


How to read exercise format: First you see the exercise: Sw for Swing, Sn for Snatch, Cl for cleans, Cl&P for Cleans and Power Presses. Next comes the weight of the kettlebell 8kg, 16kg, 24kg or 32kg. Then you will see a number or reps, usually as a percent of your maximum. Next is rest in seconds. Last number is the number of sets that you need to do.

Example: Sw16: 50%(+1) / 90 sec /5

means that you need to do Swings with 16kg kettlebell. Do 50% of your maximum. Add (+1) repetition to each next set. Rest 90 seconds between sets. Do a total of 5 sets.

The workout:

Warm up, 10 minutes: light jog / walk, light obstacle course


Cn&P: 30%(+1) / 45sec / 5

Cn&P: 40%(+1) / 45-60 sec / 4

Cn&P 50%(+1) / 60 sec / 3

Cn&P 80%(-2) / 60 sec / 4

Cn&P 30%(+2) / 60 sec / 4

Cn&P 50%(+2) / 60 sec / 3

Cool down, 10 minutes: light jog / walk, light obstacle course


enjoy the results! Remember to be consistent in your training and to think happy thought!

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