Sergey Blucher, senior trainer of group programs of the federal network of fitness clubs X-Fit: “Exercising with weights strengthens various muscle zones.
The first and third exercises effectively work through the muscles of the cortex, which are responsible for stabilizing the pelvis, thighs, and spine.
In the third approach, to increase the work of the muscles of the back, buttocks and the back of the thigh, tilt the body deeper — almost to the parallel with the floor (but strictly with a straight back!). The slope should be carried out while inhaling, at a slow pace, lifting — while exhaling, more vigorously, but not sharply. Move the weight on his head produced by the muscles of the back, not the strength of the arms.
By moving your legs to the side, you not only work your thigh muscles and abdominals, but also the cerebellum, which is responsible for balance and balance. ”
Why training with kettlebells is effective
- These three exercises tone all the muscles of the body at once, which is very convenient for home workouts. With a weight, you can simultaneously focus on the buttocks, thighs, abs, back, chest and shoulders.
- Slow and fast muscle fibers are trained simultaneously, which allows you to create a harmonious silhouette.
- Strengthens the so-called muscle corset, which is vital for a healthy back and a flat stomach.
How to choose weight weights
Raise the weight above your head with one hand 3 — 5 times. If the last replays are given to you through «I can not» — it means that we need a weight easier. If you feel the strength to continue and continue — it means that weight can be increased.
If you do not have the opportunity to acquire a heavier weight, do more repetitions than indicated under each exercise.
To perform the exercises regularly and as efficiently as possible, try to work out not only at home, but also in the gym: the trainer will correct the technique of exercises and give useful recommendations if necessary, and observing the obvious results of those who work with you in the gym will definitely increase your motivation.
Senior trainer of group programs of the federal network of fitness clubs X-Fit.
Specializes in strength directions and functional training TRX, X-RACE, X-PUMP.
Mariyat Mukhina, nutritionist:
“The peculiarities of Russian gymnastics, namely exercises with weights, is an increased load when performing standing exercises. Therefore, making the menu, you need to take care of strengthening the bone tissue and joints. And be sure to include in the diet products that support the nervous system.
The absolute champion in calcium content is sesame, it can be used as batter for fish or vegetables, added to salads. Prunes, abundant in vitamins of group B, will ensure the full operation of neurons, improve peristalsis. The unique berry — blueberries are rich in iron and succinic acid, essential for muscle recovery.
Beef liver, which is out of competition for the content of vitamins B1, 6, 9, 12, can simply smash both fat and cholesterol.
And do not forget about millet porridge — this useful product not only effectively strengthens the skeletal system and saturates muscles with glucose, but also relieves fatigue. ”
To achieve the best effect from the exercise program, follow the daily diet menu from Mariyat Mukhina and the calorie table of products.
If you want to supplement home exercises with exercises in the gym, take part in the competition of comments and win a 30% discount on an individual annual card with "freeze" from the federal network of fitness clubs X-Fit or one month free classes in the nearest club of this network.
All you need is to register on the gastronom.ru website and write comments to the recipes of the menu of the nutritionist Mariyat Mukhina.
Every week of March — a new menu (watch for updates in the section "Healthy Life Recipes")!
Check out the contest rules!
Lose weight and win!
Project partners: the federal network of fitness clubs X-Fit and the clinic of Dr. Mukhina "Origitea".