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Looking for kettlebell exercises for weight loss? .
The FIRST magazine (June 22, 2009 issue) 1 fitness section has featured kettlebell exercises.
According to the magazine: “You’ll be slim and toned in just 2 weeks with these 3 fat-blasting moves. . . Burn 300 calories in under 20 minutes.”
The Benefits of Kettlebell Exercises
“It’s easy to get a sculpted body fast,” says Michele Olson, Ph.D., research director of the Human Performance Laboratory at Alabama’s Auburn University at Montgomery. Her study suggests that using kettlebell — a weight in which the mass is centered below the handle — burns as many calories as an hour on the treadmill and 60% more calories than weight lifting.
Olson says further, “Swinging the kettlebell up or across the body creates momentum that every muscle must to work hard to counteract. This not only tones muscles but also amps up heart rate for fat-melting benefits. Plus, a kettlebell workout revs metabolism, strengthens bones, improves posture, increases energy and boosts mood.”
According to the magazine: It’s so effective, you can drop 5 pounds and 1 inch from your hips and thighs in less than a month. All it takes to get these perks is doing the following kettlebell exercises — 3 times just 3 days a week.
Kettlebell Exercises to Flat Belly, Firm Butt and Sculpted Arms
Fast fat burn workout – click to watch the Kettleworx video…
Kettlebell Exercise: Turkish Roll-Up
“The Turkish roll-up can sculpt and define bikini-worthy abdominal muscles twice as fast as traditional sit-ups,” says Olson.
Why it works: Adding a kettlebell to the move forces the core of the body to work harder against the weight on the way up into the sitting position and while lowering the torso back to the ground.
How to do it: Lie down with your back flat on a mat. Hold the kettlebell with both hands, extending your arms straight toward the ceiling. Next, roll up slowly, concentrating on fully engaging the abdominal muscles. Once you’ve lifted to a 90-degree angle, stop, exhale and lower back down. Do 10 reps.
Kettlebell Exercise: Squat Jump
“The Squat Jump is ideal for perking up the backside and tightening jiggly thighs,” says Olson. This move engages the glutes, hamstrings and quadriceps to slim the entire upper leg. Plus, shifting from the squat position to a jump targets the hard-to-tone hip adductors (inner thigh muscles), the calves and the tensor fasciae latae (the muscles where the tush and the thigh meet).
How to do it: Begin in a wide squat position with your feet 2 feet apart, using both hands to hold the kettlebell just above the ground. Jump straight up as you lift the weight to chest level and snap your legs together. Do 10 reps.
Kettlebell Exercise: Two-arm Swing
“The Two-Arm-Swing strengthens the upper body,” says Olson. It targets the biceps and triceps to tighten the upper arm jiggle, as well as the deltoids and pectorals to help develop a defined chest and shoulders. Plus, twisting the torso engages the obliques to trim inches off the waist.
How to do it: Start in a standing position with legs together, knees slightly bent. Hold the kettlebell with both hands, palms facing up. Twist the torso at the waist and move the weight to one side. Then curl the kettlebell up to your chest before twisting to lower it to the opposite side. Do 20 reps.
Source: 1 First For Women Magazine, p. 40, June 22, 2009
First for Women
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Palm Coast, FL 32142-2568