Kettlebells, exercises and training

The kettlebell, also called Girya, is simply a cast iron ball with a handle. As Pavel Tsatsouline, the world's largest kettlebell trainer, says, a kettlebell is "a cannonball with a handle. It's a complete gym held in one hand."

It is an ancient tool, think that the first rudimentary versions were already present among the Shaolin monks who used them to improve muscular strength and endurance.

Kettlebells were the only training tools in Russia for a long time, used both at school level and in sports training and above all for training and training of the Russian army.

Nowadays the Giryas are used by many physical trainers to train their athletes, used in the training of the armed forces and special teams from different countries and by an ever-increasing number of training enthusiasts to maintain and improve their condition physics.

In Italy they have recently arrived and are mainly aimed at sports teams, athletic trainers and real training enthusiasts. But for most people they are unknown objects, much the fault of the media and of those who must make correct information. And do you know why? Simple, they are cheap and actually work, few people would earn it, so it is much better to sell vibrating plates, electrostimulators, tools of the moment, etc. etc.

The kettlebell is an ideal training tool for those who want to be stronger, more explosive, more resistant, appear more toned and lose that extra weight. Everyone can take advantage of the potential of kettlebells.

Training with the Giryas is extremely tiring but the results that derive from it are fantastic and incredible. Ideal for those with little time to go to the gym and for those who want to train in the tranquility of their own home or in the park below the house. Just buy two kettlebells of the right weight and you can start training right away.

The recommended weights are 12kg for out of shape individuals, 16kg for fit individuals and 24kg for highly trained individuals.

With these tools you can do countless exercises that really help you improve your shape and improve your performance.

Just write kettlebells on video sites to realize how all over the world this training is doing great, and how thousands of users get filmed to show everyone the results they have achieved with these wonderful training tools.

I guess it's the first time you see kettlebells, well now you know they exist and if you start training with them you'll discover all their potential!

Beware the kettlebells, unlike many activities proposed today in most Italian gyms, they are formidable tools, praised by many overseas Strength Coaches, but you have to learn to use them in the right way to ensure that they produce the desired improvements.

My intent is to show you the utility of the Giryas by offering you a series of basic exercises with which you can start your workouts. The exercises that follow are ideal for improving the tone of the whole body, burning those excess kilos that you carry around with you and raising your level of general well-being.

Kettlebell Swing

It is the basic exercise with which anyone started to approach kettlebells.

Feet shoulder width apart and firmly planted on the ground, grab the kettlebell with two hands and start swinging the kettlebell frontally. The swing is given exclusively by the thrust of the legs and the pelvis, the arms follow the movement and the back always remains "tense" and straight.

The muscles mainly involved are the muscles of the legs and pelvis (buttocks in particular), but the whole body (especially abdominals and back muscles) will work intensely in order to coordinate and balance the body in this difficult exercise.

Perform 15 repetitions 3 times. Recover 1 'between each series.

Kettlebell Workout