O kettlebell The accessory is easy to find, so it can be a good option for those who are always on the lookout for new modalities.

Although it may seem new, the kettlebell dates back to the 1700s, when Russians developed the accessory for use as a tool to increase strength and endurance, but it has recently resurfaced in gyms and bodybuilding classes.

How to work out using a kettlebell

The sequence of exercises can be exhausting for beginners. After all, the steel balls are about 20 centimeters in diameter and the weight varies between 4 to 48 kilos. With this, the movements can strengthen the lumbar, abdominal, arms, legs, and gluteal muscles, in addition to increasing flexibility and cardiorespiratory resistance.

Thus, kettlebell exercises can be practiced by everyone: from beginners to athletes who want to improve their performance. But, of course, each one at the most appropriate intensity.

Read also: 4 ball exercises to tone your body

Exercises that can be done with a kettlebell

For those who wish to begin the practice, the ideal is to start with little weight, beginning with a warm-up and then stretching. However, you can increase the load when you are comfortable with the correct form for each exercise.

The ideal is to perform the activity two or three times a week, so start doing six to eight repetitions of each exercise at first, and eventually increase the repetitions and sets as you get stronger. Here are the main workouts:

Deadlifts

These exercises are intended to tone the glutes, the muscles in front of the thigh (quadriceps or quadriceps), and the muscles in the back.

Read more: Best buttocks exercises

To do this exercise:

1. Stand with your feet shoulder-width apart;
2. Then place a kettlebell on the outside of each foot on the floor;
3. Then engage your abdominal muscles and lower your shoulders while trying to squeeze your shoulder blades together;
4. Push your hips back and bend your knees so that you can reach the kettlebell handles;
5. Hold the kettlebells firmly, keeping your arms and back straight;
6. Slowly lift your body until you stand upright;
7. Pause and inhale before lowering your body;
8. Repeat 6 to 8 times. However, perform one set to start with and work 3 to 4 sets as you build up strength.

Kettlebell Swing

These are great exercises for working the muscles of the shoulders and arms. In addition, they further work the glutes and quadriceps.

To do this exercise:

1. Stand with your feet shoulder-width apart, with a kettlebell between your feet;
2. Engage your abdominal muscles and lean your shoulders back;
3. With that, push your hips back and bend your knees;
4. Grab the kettlebell with both arms;
5. So, exhale while making an explosive upward motion to swing the fixture in front of you;
6. Your arms should end up parallel to the floor;
7. Lower your body by lowering the kettlebell between your calves;
8. Repeat for 20 seconds, then rest for 10 seconds and repeat for another 20 seconds. As you build up your strength, try shooting for 6 to 7 sets of 20 seconds each.

Squat with kettlebell

It is certainly a great exercise for working the lower body, such as the hips, hamstrings, calves, glutes, and abdominal muscles.

How to do it:

1. Stand with your feet slightly wider than shoulder width apart and your toes pointed slightly;
2. Hold a kettlebell with both hands on the side of the strap, not on the top of the strap, and keep it close to your chest;
3. In this way, slowly bend your knees so that your thighs are almost parallel to the floor. Keep your elbows locked and your back straight;
4. Using your leg muscles, with your upper body still, straighten up to the starting position;
5. Repeat 6 to 8 times, so perform 1 set to start and work 3 to 4 sets as you build up your strength.

Russian touch

This movement is great for exercising the abdomen and obliques.

To do:

1. Sit with your legs bent and your feet flat on the floor;
2. Holding the kettlebell handle with both hands, lean back so that your torso is at a 45 degree angle to the floor;
3. With your heels a few inches above the floor, rotate your torso from right to left, swinging the accessory lightly across your body;
4. With that, rotate from side to side 6 to 8 times;
5. When you finish your repetitions, return to your starting position;
6. Do 1 to start. Also try to work 3 to 4 sets as you develop your fitness and strength.

Flexion

Push-ups work the chest, triceps and core muscles. However, you need to be careful to keep your wrists in a neutral position and stop if you find that your wrists cannot support your weight.

Check out the sequence:

1. Place two kettlebells approximately shoulder-width apart on the floor;
2. Then, hold the handle of each and assume a push-up position;
3. Keeping your back straight and your upper body rigid, lower your body toward the floor;
4. When your chest is level with the handles, exhale and push your body back to the starting position;
5. Repeat, always taking care not to arch your back;
6. Repeat 6 to 8 times and do 1 set to start. Do 3 to 4 sets as you get stronger.