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This workout complex has been made specially for the beginners. It contains four 15 minutes workouts. Each workout is recommended to do during 2-3 weeks, depending on your body. You take this 15-minutes workouts 3-4 time a week and get
impressive result! Why?
Because kettlebells offer unique combination of cardiovascular, strength and flexibility trainings. It is proven that 15 minutes of ballistic exercises with kettlebells are more effective then 25 minutes of running plus 20 minutes of strength exercises.
You start from 16 kg (man) and 8 kg (women), and move in practice step by step. First you make exercises with one kettlebell with both hands, strengthen all body muscles, second you learn how to work with two kettlebells. Then you learn how to do classical kettlebells exercises snatch and jerk, and finaly you make your first record.
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|Section 1: Introduction|
Here are the main advantages of kettlebells
What do you need to start? This lecture is about requirements and recomendations for beginners.
|Section 2: First exercises: feel the weights and prepare your muscles|
First 15 min. workout is the very beginning, but never the less you'll get good loading. You start with one kettlebell and lift it with both hands. Also you strenthen all muscles (back, abs, legs) to prepare body for next steps with kettlebells. Make this workout 2-3 weeks 4 times a week.
In this workout you will take kettlebell with one hand. You will double the weight and make some exercises with two kettlebells. This video will guide you in next 2-3 weeks.
|Section 3: Kettlebell snatch and jerk classical technique|
Your muscles get stronger and you feel the weights very well. Now you are ready to start learning classical exercises of girevoi sports – snatch and jerk.
In this workout you will try to take two kettlebells on the breast, and learn the one hand jerk technique.
Now you know how to do the one hand jerk. Today we will continue our workouts and you will learn how to do the classical snatch.Take this workout next 2-3 weeks
|Section 4: Classical kettlebells biathlon. System of personal records.|
Today we will learn how to do a classical two hands jerk. And you will make your personal record in classical kettlebells biathlon – jerk and snatch.
Make this personal record-set every 2 weeks and right down your results in special notebook.
To continue your progress, keep working with the workouts 3 and 4 regularly, increasing the number of each exercise.
Kettlebells sports. Rankes and rules
|Section 5: Summary|
Congratulations! You have made your first steps in classical kettlebells biathlon. You have worked hard and I am sure, you are inspired with the results! What is next?
Hi, I'm Oleg Maklak.
I am absolutely sure, that kettlebells - is the best and fastest way to get strength. But you need to choose heavy weights. If you take 8 or 10 kg (for men) - northing will happen soon. If you want to be strong, you need to work hard.
I started train with kettlebells when I was 17 and after 2 years I won my first competitions. I trained myself with 24 kg kettlebell, which I've found at the garret. At first it was very heavy for me, but soon I could manage with it.
When I was 21 I got titles of Master of Sport of USSR and champion of Belarus Republic.
After this, I focused on studing Martial Arts. Now I work as a coach and personal instructor, using kettlebells as a sourse of power and endurance for my students.
Kettlebells sport came from Russia and USSR, where the smallest weight is 16 kg., then 24 and then 32. This is the point. The beginner can start with 16 kg, but not less. And of course, you need a special exercises to start with the weight, that you can hardly lift.