Kettle bell training is different to other training regimes in the sense you are continuously moving a weight quickly so you have a cardiovascular workout plus a strength and bodybuilding session all in one. But unlike conventional training procedures; doing this exercise constantly engages your core which offers you a continuous abdominal workout.
Also there are numerous abdominal exercises that you can do with a kettle bell and they can be combined along with other routines you are already active with or as a stand alone workout. Here are some of the fundamental abdominal exercises that you can do with your KB.
Russian twists: Probably the most common of all the ab moves, the RT's are a great exercise and are easy to master. Sat on the floor, knees bent slightly and just about leaning back holding the kettle bell by the horns you twist to one side and lightly place the kettle bell down without letting go of the handle; then lifting the KB again passing it over your legs you twist right round to the opposite side and repeat. It's a real mean exercise that also works the biceps and forearms. Make sure you lean back far enough to feel the abs tense before you start.
Overhead sit-ups: Laying absolutely flat forearms extended above your head and holding the bell on the horns, raise the KB up for the sky; then the moment it's directly over your head lift your head and upper spine area of the ground as if performing a regular crunch and hold for a count of 3, slowly move back to the start; repeat.
Half get ups: As the name suggests it's the 1st half of the TGU. Lying on a floor with the bell one side, roll over and take the KB in your hands and press up over head with one arm, then sit up in a single motion keeping the KB straight above your head arm locked constantly, then slowly resume to start position and swap arms and do it again.
These are just a few abdominal exercises that you can include in your kettlebell workout routine, you can do them for a set amount on reps or time. Also you can just do the above for 15 minutes continuous as a full ab workout.
Russian twists a 1 minute
OH sit-up x 1 minute
Half get up x 1 min
Repeat all exercises 5 times.
Also there are numerous abdominal exercises that you can do with a kettle bell and they can be combined along with other routines you are already active with or as a stand alone workout. Here are some of the fundamental abdominal exercises that you can do with your KB.
Russian twists: Probably the most common of all the ab moves, the RT's are a great exercise and are easy to master. Sat on the floor, knees bent slightly and just about leaning back holding the kettle bell by the horns you twist to one side and lightly place the kettle bell down without letting go of the handle; then lifting the KB again passing it over your legs you twist right round to the opposite side and repeat. It's a real mean exercise that also works the biceps and forearms. Make sure you lean back far enough to feel the abs tense before you start.
Overhead sit-ups: Laying absolutely flat forearms extended above your head and holding the bell on the horns, raise the KB up for the sky; then the moment it's directly over your head lift your head and upper spine area of the ground as if performing a regular crunch and hold for a count of 3, slowly move back to the start; repeat.
Half get ups: As the name suggests it's the 1st half of the TGU. Lying on a floor with the bell one side, roll over and take the KB in your hands and press up over head with one arm, then sit up in a single motion keeping the KB straight above your head arm locked constantly, then slowly resume to start position and swap arms and do it again.
These are just a few abdominal exercises that you can include in your kettlebell workout routine, you can do them for a set amount on reps or time. Also you can just do the above for 15 minutes continuous as a full ab workout.
Russian twists a 1 minute
OH sit-up x 1 minute
Half get up x 1 min
Repeat all exercises 5 times.
About the Author:
if you're new to kettle bells you'll get rock hard abs doing this easy abdominal kettlebell workout routine for beginners . Check here for free reprint license: Firm Abs using Kettlebells.
0 commentaires:
Post a Comment