Kettlebell exercises on the shoulders, chest and arms - the basic course. A set of exercises with a kettlebell for the pectoral muscles

Sports are currently receiving close attention. And not only its various types, but also classes in the gym. They do not require additional equipment, time-consuming, but bring excellent results. The main thing is not to forget about the benefits of basic exercises. If the question arises, where to start exercising, it is better to start basic exercises for the pectoral muscles.

In pursuit of beautiful abs and pumped up legs, athletes often forget about chest workouts. But they are necessary if you want to have a relief upper body and aesthetic proportions.

Before starting the exercises, it is necessary to warm up the pectoral muscles. Often this advice is neglected, believing that its implementation will not bring any benefit, but this is not the case. Lack of warm-up can lead to injuries and sprains.

Before starting a workout on the pectoral muscles, it is necessary to conduct a general and special warm-up:

The frequency of classes that include chest exercises should not exceed 2 times a week, as 2 days of rest are required between workouts. Since the triceps are also involved in these exercises, it is important to allocate a separate day for its full training.

The number of repetitions during the session depends on the desired result. If it is necessary to increase the mass of the pectoral muscles, 10-12 repetitions are performed. To increase strength and endurance - 6-8 times. The duration of the workout is determined by the number of exercises and approaches, but does not exceed 1.5 hours, including a warm-up.

Exercises for the pectoral muscles with a barbell in the gym

The main exercises for working out the muscles of the chest include various types of techniques, the most popular of which remains training with a barbell.

Correct technique:

1. In the initial position, it is necessary to lie on a bench, tightly fixing the lower back, arms with the projectile spread apart at a right angle, elbows directed to the floor.
2. On inspiration, a pushing movement is made, the bar is brought up, the forearm looks at the floor.
3. When exhaling, you must return to the original position.

Approaches are performed - 3, 15 repetitions with optimal weight.

Execution method:

1. In the initial position, you should lie on a bench with a slope, legs pressed to the floor, hands on the projectile lie shoulder-width apart.
2. The bar must be lowered below the chest line when inhaling, the elbows should not be taken far from the body.
3. As you exhale, lower your arms back to their original width.

Approaches - 3, repetitions with a working weight are 15.

• Bench press lying head down on Smith. Such a projectile allows you to work out the muscles of the lower chest. For girls, this will help tighten their breasts.

How to do the exercise:

1. Bring a bench with a negative slope under the machine so that the bar is parallel to the line of the chest.
2. Lie on a bench, tightly pressing your lower back and buttocks, put your legs behind the rollers.
3. On inspiration, remove the barbell and lower it to the chest, elbows look at the floor.
4. As you exhale, take the starting position.

The number of repetitions can be increased to 20, as this technique eliminates free weight and is easier to perform.

Basic exercises with dumbbells standing, sitting, lying on the pectoral muscles

Basic exercises for the pectoral muscles with dumbbells allow you to better feel the work of each muscle individually, and are also a great addition to barbell exercises.

Correct technique:

• in a prone position, the head should be on the edge of the bench, arms with a projectile above the head, slightly bent at the elbows;
• when lowering the dumbbell back behind the head - inhale;
• when lifting - exhale.

When lowering, do not fully straighten your arms.. The institution is performed 2-3 times for 6-8 repetitions. Simultaneous lifting of projectiles in front of you. With the correct execution technique, the upper pectoral muscle and delta work.

Execution method:

1. Standing, arms with a projectile along the body, feet shoulder-width apart.
2. When inhaling, the hands reach chest level, a short pause is made.
3. On exhalation, return to the starting position.

It is fundamentally important to slightly reduce the elbows at the top point. The exercise is performed for 15 repetitions, 3-5 times.

• Dumbbell bench press in a sitting position. Many people think that only the shoulders work with this exercise, but this is not so. With the right technique, all deltas, pectoral muscles, as well as back muscles are involved.

Execution method:

1. Sitting on a bench, hands with a projectile are fixed at shoulder level, elbows are perpendicular to the floor.
2. On inspiration, the arms are understood above the head, the dumbbells are brought together.
3. On exhalation, the hands return to the starting point.

The exercise is performed 4 times, for 12 repetitions.

Exercises on the horizontal bar for the development of pectoral muscles

Basic exercises in the gym must be diluted with outdoor activities. Oddly enough, but the most effective exercise on the horizontal bar are pull-ups.

There are several methods of pull-ups:

Exercises with an expander for pectoral muscles

The expander is an excellent alternative to basic exercises for the pectoral muscles, as it creates a load equal to 30-40 kg. Performance is available both in the gym and at home.

Each method is to be performed in 3 sets, and 12 repetitions.

Exercises for the pectoral muscles with your own weight

Classes without weights are also necessary, as well as working with weights. They help increase the endurance of muscle fibers and achieve excellent strength performance.

The most common are push-ups:

A fairly effective exercise with your own weight is the bar. To perform it, you need to lie on the mat, resting on it with your toes and forearms. The body is fixed parallel to the floor. Thus, it is necessary to hold out as long as possible. The exercise engages the abdominals, biceps, triceps, pectoralis major, and even the glutes.

The program for the pectoral muscles in the gym: 2 times a week

The program is ideal for beginners, because a few classes a week are enough to start.

First day:

Second day:

Rest between sets is 3 minutes. The recommended number of runs and repetitions is taken from the calculation of the convenient weight of the projectile., that is, the one with which you can perform the specified number of repetitions.

Chest program in the gym: 3 times a week

On the first day, basic exercises for the pectoral muscles are included, on the second and third - insulating ones, using insulating shells.

On the first day included:

• bench press in a prone position on a bench without a slope: 4x8;
• bench press using a bench with a positive slope: 3x8;
• bench press on a bench with a negative slope: 3x12;
• mixing hands in the simulator: 3x12;
• push-ups: 4x15.

Second day:

The third day:

• dumbbell bench press in a sitting position: 3x12;
• dumbbell pull behind the head lying down: 4x12;
• push-ups on uneven bars - 2 sets, the number of repetitions to failure;
• plank 1.5-2 minutes.

The program for the pectoral muscles in the gym: 4 times a week

This program is an alternation of days of basic and isolating exercises for the pectoral muscles.

First day:

1. bench press in a prone position on a bench without a slope. 3x8;
2. bench press on a bench with a positive slope - 3x8;
3. dumbbell bench press on a bench with a positive slope - 2x15;
4. dilution of hands with dumbbells - 3x15.

Second day:

Day three:

1. bench press on a bench with a negative inclination - 3 sets of 15 repetitions;
2. breeding dumbbells on an incline bench. 4x12;
3. push-ups on the uneven bars - 4 sets to complete failure.

Day four:

The program for the pectoral muscles in the gym: 5 times a week

The program is designed for experienced athletes. The duration of each workout does not exceed 30 minutes and the emphasis is on increasing muscle mass. Approaches are performed with an interval of 1-2 minutes.

The first day:

1. bench press on a bench without a slope. 3 times 8 repetitions;
2. bench press on a bench with a positive slope - 3 times, 8 repetitions;
3. dumbbell bench press on a bench with a negative slope - 2 times, 15 repetitions.

Second day:

1. bench press on a bench with a negative slope: 3x15;
2. breeding dumbbells on an inclined bench is performed 4x12;
3. reduction of hands in the simulator - 3x15.

Day three:

1. bench press on an inclined bench head down: 3 times 12 repetitions;
2. mixing hands in the simulator - 3x12;
3. push-ups - 4x15.

Day four:

1. push-ups - on the platform or regular - 4x15;
2. dumbbell pullover behind the head while sitting - 3x12;
3. plank - 1.5-2 minutes.

Day five:

A set of exercises for the pectoral muscles for girls at home

If there is no time to visit the gym, but you want to have a relief and toned chest, you can use the exercise system for the chest muscles at home.

An important condition for such training is regularity. The session should be done 3-4 times a week. Each exercise is performed for 15 reps and 4 sets.

Pro Tips: How to Improve Exercise Efficiency

1. Do not neglect the warm-up. When performing any load on the muscles of the chest, a light projectile is taken first, through which the muscles are prepared for harder work. Without a warm-up, performance can deteriorate significantly.
2. The load should be increased gradually, no need to chase a quick result. To begin with, simple exercises are performed, then you can move on to complex ones.
3. It is important to monitor breathing and water balance.
4. When training the chest muscles, basic exercises are performed first, then additional or isolating ones.
5. Be sure to allocate 1-2 days for rest and recovery. Without this, the growth of pectoral muscles is impossible.

Everyone can quickly pump up the pectoral muscles, it is only important to correctly approach training and not neglect the advice of athletes. Without basic exercises for the pectoral muscles, which form the basis of any training, it is impossible to achieve results.

Video: basic chest exercises for women

5 basic chest exercises:

The best chest exercises for women:

Kettlebell is a sports equipment for strength and cardio training, made in the form of a sphere with a cast handle. Kettlebell exercises have their own characteristics and differ from the more familiar exercises with dumbbells. We offer you a detailed material on the advantages and disadvantages of kettlebell training, as well as a selection of effective kettlebell exercises to strengthen muscles and burn fat.

Kettlebell training develops strength, endurance, agility and balance , challenging both muscle and aerobic endurance. The birth of kettlebell lifting dates back to 1885, while Russia is considered the country of origin of this sports equipment. For example, in Spanish the kettlebell is called "pesa rusa" (literally - "Russian weight"). In English, a kettlebell is called a kettlebell because it is shaped like a kettle (kettle).

Now kettlebell lifting has become widespread throughout the world, but it is especially popular in the United States. Kettlebells are used by American athletes in both game and Olympic sports. Quite often, kettlebell exercises are found in CrossFit and other ultra-intense group programs. For example, Chris Hemsworth used weights in preparation for the filming of Thor.

Kettlebell: what it is used for and effectiveness for the body

Kettlebell exercises are designed to train the whole body, developing functional strength, agility and endurance. Kettlebell training provides strength and cardio at the same time, so with the help of this projectile you can strengthen muscles, burn fat and improve body shape. Kettlebell training is equally suitable both men and women . Kettlebell exercises are especially often used in such areas as:

• high intensity interval training
• cardio workout
• team sports

Do not confuse kettlebell training with classic strength training for muscle growth. During the kettlebell exercise, you will focus on the movements and not on the muscles. Kettlebell training develops your functional strength, that is, it is more aimed at teaching motor actions and developing physical qualities: strength, endurance, flexibility, speed and coordination abilities . This sports equipment is great not only for training in the gym, but also for training at home.

Kettlebell exercises are generally not meant for bodybuilding and anabolic training. Kettlebell lifting helps to accelerate muscle growth and shift the stagnation in strength training, but it has virtually no effect on muscle growth . Kettlebell basic exercises do not involve an isolating load, they are aimed at improving functional fitness and explosive strength. Therefore, kettlebell training is more suitable for those who want to lose weight, get rid of excess fat, accelerate muscle growth, and shift the plateau in strength training.

What muscles work during kettlebell training?

During exercises with a kettlebell, large muscle groups are included in the work as much as possible: back and legs. The muscles of the arms and shoulders, chest, buttocks, and abs also work. Kettlebell training is ideal for general physical fitness, basic kettlebell exercises help to develop all major muscle groups at the same time. You can use the kettlebell in isolation exercises instead of dumbbells, but the true purpose of the kettlebell is still a full-body workout.

Anyone who has worked with a kettlebell at least once could feel the peculiarity of the load during the exercise. The unusual shape of the kettlebell makes it work stabilizer muscles , acting on them with a wide range of motion. For example, exercises with dumbbells and barbells affect the stabilizing muscles to a much lesser extent. Weak stabilizing muscles cause poor posture, as well as discomfort and pain in the neck, back, and lower back. This is due to the fact that the back muscles are not able to properly hold the spine.

So, during training with a kettlebell, they work especially actively:

• leg muscles (quadriceps and adductors)
• muscles of the back of the body (back, lower back, buttocks, hamstrings)
• core muscles (abs and stabilizer muscles)
• shoulder girdle muscles

In order for kettlebell training to be effective, it is very important to learn how to evenly distribute the load between the muscles of the back and legs. Many people make a mistake during kettlebell training, intensively working with their backs and arms, not including the legs, the strongest muscle group, in the work. This will not only reduce the effectiveness of classes, but can also lead to back injury. It is the muscles of the thighs and buttocks that should give an impulse to the implementation of swing and jerk movements, and not the muscles of the arms.

In one of the American studies on kettlebell training, an experiment was conducted in which they revealed the high energy consumption of kettlebell exercises. It was found that when performing exercises with a kettlebell, on average, about 20 kcal per minute is burned, or 1200 kcal per hour of training! The researchers explained this fact by the fact that during kettlebell training, a large number of muscles , and also maintains a high pace with which exercises with a kettlebell are performed.

Therefore, kettlebell training is very effective. for weight loss and fat burning. If you want to reduce the percentage of fat and strengthen the muscles, then you can do weight training 2-4 times a week for 20-45 minutes. Since kettlebell lifting already includes cardio and strength training, you can not add other activities to your plan.

And here for muscle growth kettlebell training is not the best option. Kettlebell exercises help develop functional fitness and explosive strength, but for muscle growth, it is better to use dumbbells and a barbell. However, kettlebell exercises help to avoid stagnation in strength training and accelerate muscle growth, so you can include kettlebell training in your plan once every 7-10 days.

Advantages:

1. Kettlebell training combines cardio and strength training, which means you will train less, but more efficiently.

2. The kettlebell allows you to work on all muscle groups without exception: shoulders, arms, chest, back, abs, buttocks, legs.

3. Kettlebell exercises perfectly train the heart muscle and develop endurance.

4. This is a fairly durable and wear-resistant projectile that will last you a very long time, unlike expanders, for example.

5. Kettlebell training helps to build a lean muscular body with elastic muscles and a minimal percentage of fat.

6. Kettlebell Exercises Engage a large number of muscles the whole body at the same time, which means you can get in shape as quickly as possible.

7. Kettlebell training helps strengthen the core muscles that stabilize your spine.

8. Kettlebell exercises are aimed at developing dexterity, speed, coordination, which is why they are so popular in team sports.

9. Kettlebell Exercise Strengthens tendons and ligaments making joints stronger and less susceptible to injury.

10. Kettlebell helps to improve mobility and range of motion without static positions and prolonged stretching.

Flaws:

1. Kettlebell is not the most effective projectile in working on muscle growth.

2. High risk of injury, especially for those who are just starting to play sports.

3. Kettlebell exercises put stress on the back, which can lead to problems with the spine.

4. High-quality weights made of durable materials are quite expensive.

Kettlebell training not recommended those who have problems with the cardiovascular system, the musculoskeletal system, have injuries or have recently undergone surgery. Before starting training with a kettlebell, be sure to familiarize yourself with the correct exercise technique, and if necessary, consult your doctor.

Top 30 kettlebell exercises

We offer you a unique selection kettlebell exercises , which will help you work out all the muscles of your body, increase endurance, burn fat and improve body shape. After the exercises, a ready-made lesson plan is given that you can follow.

14. Lunge forward with kettlebell

25. Kettlebell push-ups

29. Kettlebell pullover for triceps

Thanks for the gifsyoutube-channels: short circuits with Marsha , live fit Girl, Max's Best Bootcamp, RdellaTraining, CardioHatersTraining.

Ready-made plan for classes with a kettlebell

We offer you a ready-made plan for classes with a kettlebell: for the upper body, for the lower body, for the press and for the whole body . If you want to work on muscle mass, then do no more than 15 repetitions with the maximum possible weight. If you want to work on fat burning and leaning, do 15-20 reps with medium weights.

If you highlight one day for weight training and plan to train the whole body, then you can perform all the suggested exercises in one set. If you separately train the upper and lower body, then you can perform each exercise in several approaches or repeat the exercises sequentially in several circles.

Kettlebell exercises for the upper body:

15-20 reps 10-15 reps (per arm)10-15 reps (per arm) 15-20 reps 10-20 reps (possible from the knees)
• Triceps Kettlebell Pullover: 10-20 reps

Kettlebell exercises for the press:

10-15 reps 10-15 reps (each side)20-25 reps (each side)10-15 reps (each side) 10-15 reps 30 seconds (each side)

Kettlebell exercises for the lower body:

10-20 reps 15-20 reps 10-20 reps 15-20 reps 10-15 reps

Kettlebell exercises for the whole body:

10-15 reps (per arm)10-15 reps (per arm) 10-20 reps 10-20 reps 10-15 reps (each leg) 10-15 reps 5-7 reps

1. Be sure to warm up before training and cool down after training with a kettlebell. In preparation for performing exercises with a kettlebell, the muscles and ligaments should be well warmed up.

2. Choose the weight of the kettlebell based on your strength capabilities: the last repetition in the approach should be performed at maximum effort. Can begin train with a weight of 4 kg (for girls) and 8 kg (for men), gradually increasing the weight of the projectile.

3. If you already have sufficient training experience, then on average the recommended kettlebell weight for men: 16-24 kg, for women: 8-16 kg.

4. During kettlebell exercise, keep back straight don't slouch. While squatting, take your pelvis back to protect your lower back from injury.

5. Try to keep your brushes in a neutral position, there should not be any bend in them. You can use wrist braces to help support your joints.

6. Do every exercise slowly while maintaining full control. Do not swing the kettlebell and perform exercises quickly and at speed. Proper exercise form is the most important thing in kettlebell training.

7. If you are working on muscle growth, you should not do kettlebell exercises more than once a week. Kettlebell training allows you to develop endurance and explosive muscle strength, which will help shift the plateau and provoke muscle growth. But for anabolic training, it is better to use dumbbells and a barbell.

8. If you have two weights available, you can perform exercises using both kettlebells at the same time. Please note that in this case, the weights must be the same size to avoid imbalance in muscle development. Exercise examples:

How to choose kettlebells

If earlier kettlebells were sold by weight in 4 kg, 16 kg, 24 kg and 32 kg, now you can find almost any weight of kettlebell you want. The greater the weight of the kettlebell, the higher its cost. Depending on the material of manufacture, weights are divided into plastic, neoprene, cast iron and steel.

1. Plastic weights

Ideal for training at home, they do not create a lot of noise when colliding with the surface, and the furniture with the floor will remain safe and sound. The disadvantage of plastic weights is that their service life is shorter compared to, for example, cast iron or steel weights. Although if you buy plastic weights from trusted brands, they will last you a long time.

2. Cast iron weights

Such weights should be chosen by those who appreciate reliable quality. Cast iron weights have a high anti-corrosion property, they are time-tested and will serve you for a long time. But if used carelessly, cast-iron weights can scratch the floor or even cause injury to the practitioner.

3. Steel weights

Chromium-plated steel weights have a pleasant appearance and a reliable design. In addition, there are such weights with a collapsible design, which is very convenient in terms of weight regulation. The price of steel weights is slightly higher.

4. Neoprene weights

The peculiarity of this type of weights lies in the soft neoprene coating. Such weights are not so common on the market, but they are quite practical and safe. Especially suitable for beginners.

Plastic and neoprene weights more safe in use, they are better suited for home conditions and their cost is cheaper. Cast iron and steel weights generally have a longer lifespan and are more reliable over extended periods of use.

If you plan to purchase all-metal weights, then it is better to take a shell covered with rubber or vinyl so as not to scratch the floor and not create a lot of noise. The weights are filled mainly with sand, cement and metal shavings.

Kettlebell Training Video

We offer you a selection of workouts for 15-40 minutes with a weight for home conditions that will help you strengthen your muscles and get rid of excess fat.

1. FitnessBlender: Killer Total Body Workout (40 minutes)

2. BodyFit By Amy: Kettlebell HIIT Workout (35 minutes)

3. Popsugar: Kettlebell Workout (20 minutes)

4. HASfit: HIIT Kettlebell Workout for Fat Loss & Strength (30 minutes)

5. The Body Coach: Full Body Kettlebell Workout (15 minutes)

Kettlebells are simple, but very efficient sports equipment to strengthen muscles, burn fat, increase endurance, strengthen the cardiovascular system and the musculoskeletal system. Kettlebell exercises are a great addition to your workouts, whether you're trying to lose weight or build muscle.

You can fully train the pectoral muscles not only in the gym, but also at home. In the article, we will figure out how to pump up the pectoral muscles at home and what intricacies of the training you will have to face during the classes.

Home workout tips

The pectoral muscles are a rather “stubborn” muscle group in terms of development. It often takes several months to see visible changes. Apply the following principles in your training process to achieve the desired result faster:

1. Any workout starts with a warm-up. This is a prerequisite for long-term progress and effective injury prevention.
2. To see how your body changes, follow the principle of progression of loads. In other words, in each workout you should do a little more than in the previous one.
3. The chest muscles love variety. You will make progress faster if you regularly modify the load: add new exercises, change their places, alternate work with weights and body weight, etc.
4. It is important not only to contract the working muscles, but also to stretch them, so pay special attention to the negative phase of the amplitude in each exercise. Perfectly help to feel the tension of the pectoral muscles "deep" push-ups on dumbbells.
5. Don't stop working with your own weight. Buy a pair of collapsible dumbbells specifically for home workouts, so you will progress much faster.
6. Maintaining proper breathing technique is the foundation of any chest press exercise for the home. In all types of push-ups, inhalation is done when lowering into an emphasis while lying down, and exhalation is done when lifting. In the dumbbell press, exhalation is done while lifting the dumbbells up.
7. Focus not on the number of repetitions or large working weights, but on the feeling of the work of the pectoral muscles. If we pump the pectoral muscles at home, then the burning sensation in them will be the main indicator of proper work.
8. From time to time, use static dynamics by doing any kind of push-ups. The pectoral muscles respond well to this technique.

The best chest exercises at home

The main basic chest exercise performed with your own weight is push-ups. It is around them that we will build the entire home training process. Consider the most common variations of this exercise.

This exercise is often called the reverse bench press - the biomechanics of the movements are almost identical, therefore, as part of home training, they will be basic. Use the maximum possible amplitude: at the lowest point between your body and the floor, there should be no more than 5 cm. more serious work.

This is an alternative to the close grip bench press. The narrower you put your hands, the more the inner part of the pectoral muscles will be included in the work. The triceps and anterior bundles of the deltoid muscles are also actively involved in the movement.

This exercise is almost similar to push-ups on the uneven bars. Vary the load between the lower chest and triceps with the help of the position of the elbows. By placing your legs on the same level with the body, you will increase the load on the pectoral muscles. Girls and beginners are advised to leave their feet on the floor, so it will be easier to get used to the biomechanics of movement.

is an explosive movement in which all the fibers in the pectoral muscles work. The most common variation is push-ups with cotton. Perfectly develops explosive strength and strengthens the entire shoulder girdle. More difficult variations: with two claps, with claps behind the back, push-ups of the "superman", etc.

"Deep" push-ups

For this exercise, you will need a pair of dumbbells (weight is not important) or a slight elevation. The amplitude is longer than in classic push-ups, so you stretch the muscles more at the bottom point. As a result, new stress and more incentives to grow. This technique is also great for push-ups upside down.

If you have special sports equipment at home, then you can perform more strength work. This will create even more prerequisites for muscle growth.

This is the only strength exercise for pumping the pectoral muscles at home, which does not require a special bench or other equipment. It mainly involves the outer parts of the chest. A combined version of this exercise is possible: bench press + wiring. This requires a stronger spread of the arms to the sides and less bending of the elbows. It is possible to perform this exercise using two weights. To shift the load on the inside of the pectoral muscles, place the dumbbells parallel and close to each other and lower them closer to the solar plexus.

This exercise perfectly forms the "collar" - the middle of the upper part of the pectoral muscles. He does not need a lot of weight, it is much more important to feel the work of the pectoral muscles, and not the serratus or latissimus dorsi muscles. To create the correct angle of inclination of the body, an ordinary chair or stool will be enough.

Also, the pectoral muscles indirectly work when performing some exercises for the press, for example, when rolling on a roller, running in a lying position, or lifting from a plank. To further strengthen your core muscles, we recommend doing one of these exercises at the end of every home chest workout.

Chest workout program at home

If you want to specialize a little in chest development, we recommend doing two workouts a week. To get started, follow the charts below, and as you gain experience, build workouts according to your priorities.

And another program:

With the help of these two complexes, you can pump up the pectoral muscles at home in a couple of months. The rest time between sets is 45-60 seconds. During breaks, it will not be superfluous to stretch the pectoral muscles a little, this will improve blood flow to them.

Load progression methods

If you want to see improvements in your form day by day, you must increase the volume and intensity of training with each workout.

There are several ways to do this:

1. Reduce rest time between sets. For example, from 1 minute to 30 seconds.
2. Increase the number of working approaches and repetitions.
3. Use additional weights (put the disc on your back while doing push-ups) or increase the working weights in exercises with dumbbells.
4. Use combination sets (supersets, drop sets, giant sets, etc.). For example, you can do one set of upper and lower chest at a time.
5. Increase the number of exercises you perform in your workout.
6. Use the rest-pause principle (after reaching failure, rest 5-10 seconds and do a few more final reps).
7. Load slow muscle fibers harder. They respond well to the static-dynamic style of exercise. This will make the entire shoulder girdle stronger.

Recommendations will help you progress faster. However, remember that if your workouts are too intense, and at the same time you cannot create all the conditions for a quick and full recovery, there is a high probability of developing overtraining and stagnation.

At home, kettlebells are ideal for building muscle mass, preferably several sets of different weights. Kettlebell exercises are useful for general strengthening of the body. First, we do a warm-up, warm up the joints with various circular movements. In order not to be injured, we wrap an elastic bandage on the brush. Work with the kettlebell carefully so as not to drop it, put your hand on the projectile in such a way that, as a result of the capture, the index finger comes into contact with the thumb.

One way or another, all exercises with kettlebells will have a positive effect on pumping up muscles, they are quite simple. Everyone is interested in how to pump up the pectoral muscles with a kettlebell, how effective it is. The most useful exercise for the chest muscles is as follows: lift two weights to chest level, sit down, and then lie down on a bench. Take the position of the body so that you are comfortable. Then squeeze the weights up and down. So do 4-5 sets with about 15 pushups, you can start with fewer lifts and gradually increase them.

The starting position is described, but now we spread the weights to the sides - this is a rather difficult exercise. When performing all exercises with kettlebells, raise and lower them slowly, without jerking, everything should be designed for strength, watch your breathing. Inhale when lifting, exhale when lowering.

Other exercises for the chest muscles are no less useful, although the emphasis is already being placed on other muscle groups. Working with weights, you can pump up the biceps, triceps, forearms, trapezius muscles, oblique abdominal muscles. Now let's look at how to pump up muscles with kettlebells, what exercises there are.

Stand shoulder-width apart, keep your back straight, weights can be lifted up with one hand or two, until the arms in the elbow joints are fully extended. Triceps and back muscles are well pumped up. The same exercise can be done while sitting on a chair. The muscles of the back and legs are favorably affected by squats with a kettlebell.

The next exercise pumps up the biceps and forearms well. Standing or sitting, take the weight so that the palm looks up and, bending the arm at the elbow joint, make up and down movements. The oblique muscles of the abdomen are pumped up with lateral movements. Projectile in hand, tilt to the right, return to position, tilt to the left. A whole group of muscles is involved in lifting the kettlebell in a bent state. It is worth starting this exercise with kettlebell pulls with one hand, and the other hand rests on a chair. Remember, all exercises are done smoothly, with the weight fixed at the top, if this is the side, then to the side. Experiment with the kettlebell, you can both toss and pull it ...

Kettlebell is a bowling ball-like projectile with a handle that is great for cardio and strength exercises, as well as stretching exercises. Kettlebell exercises at home or in the gym are great for both muscle growth and fat burning. Start by choosing a kettlebell weight that suits you - usually women choose 8-16 kg, and men 16-32 kg, although these weights may vary depending on the exercise. It's okay if you start with a light weight and gradually build it up! The number of repetitions and approaches will depend on the intensity and level of training.

For most of these exercises, we recommend doing 3-5 sets of 10-30 reps. Do not forget to follow the technique of their implementation. We advise you to start training under the guidance of a trainer or an experienced athlete to make sure that you are doing everything right. Ready? Then let's start!

1. Mahi kettlebell (Russian swing)

muscles

Level: initial

How to perform: stand up straight, legs are nonsense wider than the hips. Grasp the kettlebell handle with both hands, palms down. Bend your knees a little and drive your hips back, lowering your torso down, but not too much - this is not a squat! Then, in a smooth but vigorous movement, move your hips forward and swing the kettlebell forward. Remember that the movement should come from the hip, not from the arms, when you return to the starting position. Lower the weight back between your legs and continue swinging for 12-15 reps.

1. Mahi kettlebell with one hand

muscles: shoulders, back, hips, buttocks, legs

Level: Beginner/Intermediate

How to perform: the exercise is performed in the same way as the previous one, only here you hold the handle with one hand. While swinging with one hand, move the other hand as well to give more momentum to the movements. Change hands when the projectile is between the legs. Try to do 10-12 reps with each arm.

1. Kettlebell pull with two hands

muscles: back, arms, shoulders

Level: Beginner/Intermediate

How to perform: You will need 2 kettlebells for this exercise. Place them on the floor in front of your feet with your legs slightly bent. Then bend over, take the weights in your hands and pull them towards your stomach. Keep your elbows close to your body and your back straight. Lower the weight back. Do 12-15 reps.

1. "Eight"

muscles: arms, back, press

Level: average

How to perform: put your feet slightly wider than your hips, lower yourself into a squat a quarter. Keep your back straight and chest forward. Take the kettlebell in your left hand and circle it around your left leg, then return it to the position between your legs again. Pass the kettlebell to your right hand and circle it around your right leg. Continue to perform these movements, thus describing the number "8" in the air. Do the exercise for one minute.

1. Squats with a kettlebell on the chest

muscles: legs, buttocks, back

Level: average

How to perform: stand up straight, hold the kettlebell on your chest with both hands, keep your elbows close to the body. Lower yourself into a squat, pushing your hips back and planting your heels on the floor. Stop when your thighs are parallel to the floor or slightly lower. Return to the starting position and do 15-20 reps (or more). And remember, quality over quantity!

1. Kettlebell pull to the chin

muscles: shoulders, arms, buttocks, legs

Level: average

How to perform: Spread your legs slightly wider than your hips, turn your socks at an angle of 45 °. Place the kettlebell on the floor between your legs, squat down, tighten your core muscles and grasp the kettlebell with one hand. Then, straightening your legs and pushing off the floor with your heels, rise from the squat, at the same time lifting the weight up to the chin until the arm is bent at the elbow. Sit down again and take the kettlebell in your other hand. Do 10-12 repetitions for each hand.

1. Kettlebell press lunges

muscles: shoulders, back, arms, abs, buttocks, legs

Level: average

How to perform: stand up straight, hold the kettlebell on your chest with both hands. Arms are bent, palms facing each other. Lunge forward, lifting the kettlebell over your head. Return to starting position. Perform 10-15 reps on each leg.

1. Kettlebell pull to shoulders

muscles: back, legs, shoulders, arms

Level: average

How to perform: Spread your legs slightly wider than your hips, put the weight on the floor between your legs. Bend your knees, push your hips back and grasp the kettlebell with both hands. Extending your legs, pull the weight to your shoulders, spreading your elbows to the sides. Remember that the force must come from the hips and the arms must be fully bent. Keep your core muscles tense throughout the exercise. Lower the kettlebell back to the floor and do 12-15 reps.

1. "Russian twist" with a kettlebell

muscles: abs, oblique abdominal muscles

Level: average

How to perform: Sit on the floor, bend your knees and place them hip-width apart. Feet should be in contact with the floor with the entire surface. Holding the kettlebell with both hands on your chest, tilt your torso back at an angle of 45 °. Rotate your torso to the left and right at the waist, moving the kettlebell across your body.

1. "Mill"

muscles: shoulders, back, abs, obliques, thighs

Level: advanced

How to perform: take the kettlebell in your right hand, while the socks should be turned to the left at an angle of 45 ° to it. Raise the kettlebell over your head, lock your arm and keep your eyes on the weight (this will help keep your shoulders straight). Shift your body weight onto your right leg and begin to bend forward. In this case, the right hand should be in a straightened position above the head, and the left hand should be directed to the floor (the position is similar to the triangle pose in yoga). Slowly return to the starting position, controlling every movement. Do 6-8 reps for each side of the body.

1. One-arm kettlebell press

muscles: chest, arms, core

Level: average

How to perform: Lie on the floor and straighten your legs. Take a kettlebell in your hand, palm inward, and place it next to you. Raise the kettlebell up by twisting your wrist so that your palm is facing your feet. Return the kettlebell back to the starting position. Do 6-8 repetitions.

1. Rotation of the kettlebell around the body

muscles: back, arms, abs, obliques

Level: advanced

How to perform: Spread your feet hip-width apart and hold the kettlebell with outstretched arms at chest level. Bring the kettlebell behind your back with one hand, and pass it to the other, thus rotating the projectile around the body. Do 8-12 repetitions, and then reverse the direction of movement.

1. Mahi kettlebells with movement to the sides

muscles: legs, buttocks, back

Level: Intermediate/Advanced

How to perform: take a kettlebell and start swinging with both hands (see exercise number 1). When the projectile is down between the legs, take a step to the side with your right foot; then, when the kettlebell is again in the upper phase of the exercise, place the left foot to the right (that is, so that the legs are together). Continue to the right (10-15 steps) and then to the left.

1. Deadlift with kettlebell

muscles: legs, buttocks, arms, back, abs

Level: Intermediate/Advanced

How to perform: Place the kettlebell on the floor between your legs. Squat down and grasp the kettlebell with both hands. Maintain a straight back. As you lift the weight, tighten your core and glutes, and keep your arms straight. Do 12-15 repetitions, following the execution technique.

1. Mahi kettlebell with cleanup

muscles: legs, buttocks, back

Level: advanced

How to perform: hold the kettlebell in your hands between your legs. Swing it forward to shoulder level, but do not lower it back down between your legs, but bend your arm and press your shoulder against your body so that the kettlebell is at chest level (“chest lift”). Lower the projectile back to the floor and do 10-15 repetitions.

1. Army bench press with kettlebells

muscles: shoulders, arms, back

Level: advanced

How to perform: grab 2 kettlebells and take the weight to your chest. While pressing the weights up, lean forward so that the weights are behind your head. Return the weights to the starting position on the chest. Do 10 or 20 reps depending on your working weight.

1. Push in scissors with a kettlebell

muscles: shoulders, chest, back, legs

Level: advanced

How to perform: take the weight on the chest with the palm forward. Then bend your knees and, jumping up, spread your legs and squeeze the kettlebell up (the so-called “scissors push”). Maintain a stable body position! Stand with your feet together, holding the kettlebell above your head, and then lower it down. Repeat the exercise. To start, do 4-6 repetitions on each side of the body.

1. Kettlebell snatch with one hand

muscles: shoulders, chest, back

Level: advanced

How to perform: hold the kettlebell in your hand between your legs, bent at the knees. Pushing off the floor with your toes, jerk the kettlebell into a position on your chest, resting your shoulder on your side. From this position, press the kettlebell up over your head. Then return the projectile to its original position between the legs. These movements make up one repetition. Try to do 6-8 reps.

1. Plank with kettlebell pull

muscles: press, arms, back

Level: Intermediate/Advanced

How to perform: Take the weights in your hands and take the plank position. Raise one kettlebell to chest level. Remember that the elbow should be close to the body. Lower the kettlebell back to the floor and repeat the movement with the other hand. Do 6-8 repetitions for each arm, or do the exercise until you feel a burning sensation in your muscles!

1. Lifting the body with a raised kettlebell

muscles: press, arms, back

Level: Intermediate/Advanced

How to perform: Lie on the floor with your legs extended. Take the kettlebell in your right hand and lift it up. Then bend your left leg at the knee and begin to raise your torso, leaning on your left hand. If you feel the abdominal muscles tense, then you are doing everything right. Raise your torso completely to be in a sitting position. Slowly return to the starting position. Do 8-10 repetitions for each side of the body.

1. Push-ups with kettlebells

muscles: chest, arms, back

Level: Intermediate/Advanced

How to perform: These are regular push-ups, only with kettlebells in hand. Take kettlebells in both hands, take a prone position and do push-ups. Kettlebell push-ups are harder than floor push-ups. Perform 10-15 repetitions.

1. Push-ups with kettlebell rows with one hand

muscles: chest, arms, back

Level: advanced

How to perform: take a kettlebell in your right hand and take an emphasis lying down. Do push-ups, but in the upper phase of the exercise, bring your shoulder blades together and pull the weight towards you so that the projectile is about 15 cm from the body. Return to starting position. Perform 5-8 reps with each arm.

Kettlebell exercises are a great way to diversify your workouts. As with regular strength training, 2 sessions per week is a great start. Don't hesitate to incorporate kettlebell exercises into your regular workout routine, along with dumbbell, bodyweight, and cardio exercises. Give each muscle group rest (usually within 48 hours). Before you start doing exercises on your own, work out with a trainer. And remember that proper technique is the key to a safe, effective and fun workout!

According to materials:

http://greatist.com/fitness/22-kick-ass-kettlebell-exercises