The kettlebell is basically a cast iron weight that may be covered with rubber or plastic. In fact it looks like a combination of a tea kettle and a cannon ball, with a handle at the top. Many kinds of exercises can be performed in a health center or home gym with a kettlebell. You can lift a kettlebell just like ordinary weights in order to enhance your strength, or swing it around for an intense cardio workout. They are readily available in various sizes as well as weights that range from 10 to 100 lbs. Kettlebells are suitable for both men and women of all ages, with different health conditions. The quick workouts with kettlebell for home gym are as follows.
Kettlebell Quick Workout Plan for Male
Males can perform the front squat by standing upright with the kettlebell in both hands. Then hold the kettlebell close to their chest with the elbows near the body; and push the hips back and lower their body, until the thighs are almost parallel with the floor and then return back to the upright position. They can repeat this twenty times and control their movements by pressing the feet to stand firmly.
Kettlebell Quick Workout Plan for Female
Females can perform the simple swing by standing straight with the feet wider than their shoulders. Then hold the kettlebell in front of the body with both hands and keep their arms straight. They should now slightly bend the knees to push their hips backwards and lower the body to keep the kettlebell between the legs. Then push the hips forward and lift the kettlebell just above their shoulders. They can continue swinging fifteen times.
Kettlebell Quick Workout Plan for Old Age People
Old age people can perform the body pass by holding the kettlebell in front of their body and then slightly bend the knees to pass the weight from the right arm, around the back of their body to the left arm; and then pass it back to the right arm in front of the body. They can do this ten times and just repeat in the opposite direction.
One of the best things of a kettlebell is that it only takes 20 to 30 minutes to do a kettlebell workout hence they save a lot of time. Further a kettlebell offers a low impact, total body exercise routine, hence they are highly suitable for improving your overall fitness level. Moreover it also helps to shape your body, reduce body fat, build the muscles and enhance your athletic fitness. Kettlebells also makes a person strong, swift and active. They can also energize each and every muscle group of our body; and provide cardio as well as strength training. Kettlebells are also very effective in strengthening the legs, arms, back, hips, and abs muscles. They also enable to increase the heart rate, improve the cardiovascular system, and burn calories. Hence kettlebells are highly versatile exercise equipments that assist to develop the complete body.