To lose weight you have to exercise, you know it, we know it and there is nothing to do to avoid it. Following a weight loss diet without supplementing it with sports is a difficult goal to achieve. There are many types of sport, so it is possible to find options tailored to the specific needs of each case. Nevertheless, some activities are more effective in losing weight what others.
If you're looking for lose weight definitely, your best option is kettlebells or kettlebells. A type of dumbbell that allows you to perform exercises with repetitions and sets with ease. Kettlebells allow you to perform different types of exercises, which depending on your capacity and physical fitness will help you lose weight quickly and tone your body.
Working the muscles is essential in a weight loss diet, because if you really manage to lose weight, you will have to shape your muscles and the skin of your body. This is the key to achieve a good physical shape and lose weight permanently. It is estimated that a person in good physical shape can lose up to 20 calories per minute with certain kettlebell exercises. Do you want to know how to use this type of weights to lose weight?
Kettlebell exercises
If you are a beginner, you should start with kettlebells of 8 kg in the case of being a woman and 16 kg in the case of being a man. The recommended time for each exercise is 20 seconds, with a 10 second rest between each exercise and a 60 second rest when changing exercises. Here are some kettlebell exercises that will help you lose weight.
Kettlebell load
This exercise consists of loading the kettlebell with both hands, it must be lifted in two movements. First i know raise the kettlebell to knee height, to then raise it to the pectorals quickly. Do between 15 and 20 repetitions, which you can increase as you get in shape.
Swing with kettlebell
Standing with your legs slightly apart, bend your torso forward. Grab the kettlebell with both hands and swing with your arms, passing the dumbbell between your legs. With the momentum, raise the weight with arms extended up to chest level. Perform between 15 and 20 repetitions, respecting the breaks established in each case.
Squatting
This exercise will help you strengthen your lower body and tone your legs. Standing with your legs hip-width apart, hold the kettlebell with both hands. It is very important to pay attention to the movement so as not to damage the back. You have to move your hips back as you lower, keeping your thighs in position parallel to the ground. Start with 15-20 reps and increase as your fitness improves.
Why are kettlebells so effective in weight loss?
Assuming that any exercise can help you lose weight, as long as it is combined with a correct diet, exercises with kettlebells are more effective than other types of exercises. This is because these weights allow work all the major muscle groups, practically in each of his exercises. By increasing muscle mass, thus accelerating the basal metabolism.
Learning to use kettlebells correctly is essential so as not to suffer any type of damage when performing the exercises. Therefore, before performing complete sets, it is advisable to do practical exercises. Look in a mirror while you learn, so you can see if your posture is correct. You can too consult tutorial videos to learn how to perform the exercise properly or hire the services of a personal trainer on a temporary basis.
Start little by little but with all the motivation, increase the series and the weight gradually and soon you will see how you lose weight permanently. In addition, you will observe how your body looks more defined, stronger and with greater resistance. Namely, kettlebells will help you lose weight, but also improve your fitness and with it, your health in general.