Kettlebell workouts: training for beginners
There exists many methods of physical development evaluation, many canons of beauty; it is applied different approaches for definition of human constitution. However the main factors on the way to health, strength, high work capacity and beauty are the following:
1. Evaluation of one’s physical development.
2. Strengthening and developing of the main muscle groups.
3. Performance of qualifying standard.
4. Perfection of body shape.
5. Specialization in chosen kind of sport.
How old are you? Are you fifteen, twenty five, or probably forty? You should not begin the training before you find out which requirement are claimed to you by your age. You can benefit from athletic kinds of sport in any age. However adolescents younger 12-13 years should be focused on all the muscles development, avoiding the work with big weight till the definite time. Their musculoskeletal system is not ready yet for such loads. Hereupon attempts to lift heavy apparatuses (that are supposed to be lifted 1-2 times) may cause overstrain.
Youth should do exercises with only such weight, which they could lift several (not less than 4-5) times running. You should lift the apparatus in different pace. Combination of different by pace exercises gives the best effect.
In the age under 12 you should use the weight not more than 2/3 from maximum. For example, if a boy can lift in the standing position not more than 30 kg, so his working weight should not exceed 20 kg.
Exercises technique for the youth is very simple: movements with wide amplitude. If you do the exercise with heavy breath, you should diminish the weight.
There are several more rules of force training for youth below:
1. You should pick up the weight in such way that you can do the recommended number of repeats without particular effort. In the most of exercises it is 8-10 times. When you work on developing shin, forearm, neck and abdominal muscles the number of repeats grows up to 12-20 times.
2. For youth it is recommended to have trainings not more than three times per week during the first year.
3. During the first 2-3 weeks every exercise should be repeated only once. Later on you may repeat the exercise two-three times, using the lighter weight at first repeat.
4. Becoming stronger it is recommended to youth to increase the weight of apparatus gradually. However he must be always able to do the recommended number of repeat. Repeats should be done in right way, not distorting the motions technique.
5. In several months of regular trainings you can do more than tree repeats of every exercise. The 3rd-4th repeat requires the biggest efforts. For example the best performance in press in lying position (8 repeats running) is 45 kg. In such case you are warming up with the weight 32-34 kg, in the second repeat you are using 40-42 kg, in the third – 45 kg. You can add 2,5-5 kg more if it is necessary in the forth repeat.
6. Each exercise should be done with full amplitude. Don’t pay attention to breathing. You may breathe as it is convenient for you. Do not worry about breath-holding, it is useful and favours the better organism adaptation. Short break should be between the repeats.
7. If it is cool in the gym, you should wear warm training suit. You should pay much attention to the rest and sleep. You should have enough protein substances in your daily dietary intake (meat, fish, eggs, milk etc.).
Youth should do exercises that involve the main muscle groups in work. Then athletic training will create the basis for versatile symmetrical development. The following exercises refer to abovementioned ones: press in the standing position, press in the lying position (you can do varieties of press in combined repeats, that is the first repeat in the standing position, the second one in the lying position, the third – in the standing position again, and so on), pull along the trunk up to the chin, lifting on biceps, pull in bending, squatting with weight on the shoulders, putting down the upright hands behind the head in the lying position (this exercise is useful to combine with squatting), raising on tiptoes, dead lift with bent legs; shoulders raising. Dead lift and shoulders raising should be alternated with pull along the trunk. Other important exercises are the following: trunk raising form the lying position, with half bent legs, bending and extension of neck and hands.
Most of these exercises are done with weight (metallic stick). You can also use dumbbells and kettlebells.
It is not necessary to do all these exercises within one training for the beginner. At first you should confined yourself to doing just 5-7 exercises developing the main muscle groups. Then as you become stronger, you can try other exercises and substitute one exercise for another. However it is unreasonable to do more than 10-15 exercises within one training.