Exercise with weights 16, 24 and 32 kg. The best exercises with weights

In order to develop strength, as well as to train perfectly suitable exercise with weights. Boxers, and tyazholo- logkoatlety, skiers, rowers, gymnasts and other athletes who value strong and healthy muscles of the hands, constantly using the weight in your workouts. However, if a person had never worked with weights and wants to try it, you must first discuss the matter first with the doctor, and then with a coach who can also teach the exercises. In the absence of a coach can help an experienced weightlifter.

At what weight is best to start?

kettlebell weight depends on 2 factors: the strength of an athlete and the type of exercise. It varies from 16 kg to 32 kg. Generally begin with a 16 kg weight gradually adding, after approximately 3 months reach 25 kg of weight, and a year - to 32 kg. All exercises with weights strictly sequential and alternating with the other. For example, the job force, then the skill and then to his feet.

The day involved no more than 40 minutes at a specific time: 2 hours before the meal or 2 hours after it. At the end of exercise 6-8 times perform breathing exercises to relax the muscles - 3-5 times, just about a minute leisurely stroll, and then go into the shower (warm, then cold), then ground using a hard towels.

At the end of all these manipulations dress up and have a rest at least 10 minutes. Exercise with weights - is not a goal but a means to development. Therefore, such studies are often combined with other sports, such as skating, skiing, mountain climbing, and so on. D.

A bit of interesting facts about the weighing problem

Geary is an ancient piece of exercise equipment. Suffice it to say that there are references to the use of weights on just emerging into the ancient era of the Olympic Games. And if we now exercise with weights can be done as desired, then before his execution was a prerequisite for the athletes. Gunners of the XVIII century, too, were forced to engage with weights, because then they quickly reloaded his gun and thereby could save a lot of his fellow soldiers. Over the centuries the methods have not changed, which means that when you do, for example, a set of exercises with weights, then do the same thing, that a man of the last century.

So, what is the weight? This shell, made in the shape of a sphere, which has a molded handle, usually all-metal. Although there is a collapsible dumbbells, but the sale of many of them. The weight of the whole small dumbbells - 4 kg, and the largest - 56 kg, and it is increased in increments of 4 kg (.. Ie, the weight of 4 kg, then 8, 16, etc.).

People who want to learn the exercises with weights for beginners, it is necessary to buy a 16-kilogram (t. E. Puds). With the improvement of muscle strength and increased physical purchased weights at 24 and 32 kg. If your athletic form leaves much to be desired, you can purchase a lighter kettlebell.

Why weight lifting is so popular?

The shell is compact and practical, you can even put it on the balcony, even under the bed, a lot of space it takes up. In addition, it also breaks down.

Physical strength fairly quickly begin to grow.
Engage with weight can be anywhere, anytime. However, if you too often will drop it on the floor, it is best anything it podstelit, not the neighbors come to swear.
The initial exercise with weights will not take a lot of time, and the first 10 minutes will be a lot to get tired.
Guaranteed surge of hormones both during training and at the end thereof, as well as burning fat.
I do not need to know a bunch of techniques. The body itself will do, as the cornerstone kettlebell exercise - it's human physiology.
There will be improvement in the muscles, the central nervous system and, of course, the muscles. Man becomes stronger, agile and nimble.
The load body is provided, improve their job as a result of its organs and systems.
have the time or money for the gym and the coach is no need to spend. Kettlebell exercises + 10 a day - and athletic figure you provided.
Women can perform exercises on an equal basis with men, and their shapes are not afraid of any excess portion of Russian salad, no extra chop.
Although it seems that this is a very dangerous and traumatic sport, but, according to statistics, it is more secure than others.

Exercise with weights for beginners

First, you need to master a jerk. He performed one or two hands. The back should be straight, and the projectile - to stand on the center of your body so that you can reach him clutched in his fist hand. So, you have to bend down to take the weight of the handle and yanked her to his chest, where the intercept of the second hand and then return to starting position. Or to put the shell in place and change hands.

Then mastered thrust in the slope. Then the more weight the better. However, we must proceed from the physical state of the body. Technique is not much harder. The left knee is placed on one edge of the bench, his left hand - on the other side. you need to straighten your right hand and take the weight into it. Done simultaneously exhale and jerk, pulling the weight up. Arm should be bent at the elbow. On the inhale slowly return to the original position. They work only elbows and shoulders.

Exercise, "Mill" is as follows. tilting sideways body so that the hand touched the feet, the second hand with the weight it is necessary to lift up. Change hands again.

Muscles weak hands, what to do?

It is no secret that not every one of us is in perfect physical condition. This applies equally to the whole body, and especially to the extremities. What to do if your hands are weak and want to somehow strengthen them? There are special exercises for the muscles with weights.

Straighten your back. In both hands to take the weight of 16 kg. If they are heavy for you, use a smaller one. Then hands move down, but while the palm should be turned up. Just make approaches from 2 to 4, repeat 8-10 times. Muscles of hands and perfectly developed and strengthened.
To sit down on a chair, put his feet shoulder-width apart. The left hand rests on the waist. Right hand, in which the weight is, put his elbow on the right knee, the weight thus should be suspended. Directing palm up, bend the wrist so that the rising and falling weight. My arm and repeat the exercise. Approaches do 3 reps - 10
Stand straight with legs apart at shoulder width. In one hand to take the weight, and the other put on the waist. Raise your hand with weights over your head, then raise and lower it, the elbow should not move. Repeat with the second hand. Exercise develops and strengthens the triceps shoulder, performed 3 sets of 10 times.
Put beside the chair and bend one arm lean on the seat, the back should be straight. In the other to take the weight and pull back along the body, then bend at the elbow. Change hands, perform 3 sets of 10 times.
Take a weight in one hand, a second put on the waist. The hand in which the weight, lift to the chest on a tangent, the elbow at the same time should not move. Change hand. Made 3-4 sets, I repeat 8-10 times.

What can be done to strengthen the back muscles?

Develop and strengthen the muscles of the limbs, of course, very good. But judge for yourself what kind of this sense, if the back muscles are quite weak and at any load begin to ache as if you are at least dragged on themselves a "KAMAZ", and together with some firewood or charcoal? What exercises with weights will help you to strengthen and develop the muscles of the back?

Put the chair next. Grasp the back of your left hand and the right to take the weight. Bend the knees slightly, left leg set aside a little forward, and the right hand should be placed at the bottom. It is necessary to pull the weight to your chest, and then let go. Then change hands. Perform 5 sets, repeat 10 times.
Take dumbbells in both hands, align your back, pull your hands together with a dumbbell to the chest, back to the starting position. All approaches - 4-5 repetitions - 8-15.
well strengthens the pectoral muscles push on weighing problem. The projectile is placed on the floor, on his lean hand, the second - on the floor, squeezed.
Exercise with weights, which is called "bench standing", develops and strengthens the triceps, deltoids, pectorals, back muscles. Take one shell is placed at shoulder level and rises above the head up. You can help yourself push leg.
Static posture allows the surge of blood to the muscles of the chest. To do this, you need to take the weight of a circular base and clamp it between the hands, arms bent at the elbows and keep as much as possible.

Are there any sort of exercise?

Yes, of course. For example, to develop leg strength and strengthen the buttocks, is an exercise "attacks." The projectile is taken in one hand, then take turns doing lunges back, changing hands at will.

Burn fat and help to develop coordination exercises, looks like a rising. Initially accepted the position of sitting or lying down, then made presses, traction, pushing, without dropping a projectile on the floor, and the need to raise above your head at the end of the weight.

Exercises "twisting" improve and strengthen the abdominal muscles. Hand with weight falls along the body, then the slope is in the other direction. You can lie on your back, with legs bent at the knees, the shell is held over his head with both hands. It is necessary to raise his head and pull her to her knees.

I have a weight of 16 (24, 32) kg. How to train them?

Often, many young athletes are wondering about whether training with shells, such as exercise with weight 24 kg, to improve the performance more than the usual employment with dumbbells. However, you need to carefully consider the training program, as time and energy are limited. All weight-lifting exercises built exactly on this shell, so it is necessary to consider whether it is possible to replace some of his training sessions with weights.

The best exercises

A set of exercises designed with weight on the shells 16, 24 and 32 kg and composed of 7 items, each of which is repeated a number of times.

The first point - it is the weight throw. Made 3 sets of 15-20 repetitions. In order to perform a throw, you must slightly tilted hip, take the shell and dramatically raise it while straightening the leg, as if jumping. Elbows should be kept out of the weights, and shoulders - right above it, to hold a position as much as possible. The shell should be close to the body. When straightening the leg at the same time raise the shoulders and at their height of pulling the weight with his hands. Elbows should be kept high. Then turn your elbows so that they are below the weights. Hands form a hook in front of the shoulders. Hips and knees are bent slightly in order to be able to take the weight of the projectile. From all this it should have a smooth ride.

The second point - is the weight rod with one hand, 3 sets, repetitions - 15-20. You need to put your feet so that they are hip-width apart. Knees slightly bent. In the hip joint to bend, keeping your back straight. Put one hand on the back of his chair, the other to take the shell. Arm should hang perpendicular to the floor. Pull the weight upwards, thus bringing the blade. Return to the original position. Back and head all the time should be straight, since excessive bending and rotation of the torso can cause injury. The third point - the alternate bench on the floor in 3 sets of 15-20 repetitions. It should lie on his back, holding the weight in the hand (or on the projectile in each). Squeeze weights, changing hands. When raising the projectile body rotates slightly. Change hands.

The fourth point - squats with weights on his chest. Do 3 sets and repeat 15-20 times. Grab a dumbbell and hold it in front of you at chest level. The feet should be slightly wider than the hips, and knees slightly bent. Knees bent, lower the body. In this movement the top of the body can bend a little. Knees during squats remain on your feet. When the hip will be parallel to the floor, return to starting position.

The fifth point - weight push with one hand (3 sets, 15-20 reps). Their feet at the shoulders, knees slightly bent. Grip shell is taken from the top and placed on the same level with the ear. Run a quick squat, then stand up, while lifting a weight over her head. Hand moves parallel to the body, and the wrist is above the elbow. Return to the starting position. You can lift more weight using this exercise (weight 16 kg, for example, instead of 8 or more), because there is activated the power of the legs.

Sixth - kettlebell swings, all approaches - 3 repetitions - 15-20. The weight must be kept between the legs, tilt the body, but the back should be straight. Shell to swing back, then swing that is forces forward to the chest. Hands are kept straight, while straighten the hips and knees and then to the ankles.

Seventh place - "mill" with weights (do 3 sets of 15-20 times). Hand in which the weight is placed over the head so that she straightened up. The back is tilted in order to be able to take a second dumbbell second hand. One dumbbell held over his head, at the same time, the second is raised and lowered. Then change hands and repeat.

What are the biceps and what it "eat"

It called biceps biceps. It performs 2 functions at once: flexes the elbow and forearm moves. In biceps two heads: long and short. Long head is easy to use in all the exercises for biceps. And here is a short will have to tinker a bit, doing the exercises to flex the elbow.

For biceps optimum number of sets of 5 to 8, and it reacts well to them. But when a person can withstand more severe loads approach reduces to 5, to increase the load on the ligaments and tendons, without which development is impossible weight.

Sure, if you do more sets and reps, so too it is possible to pump up your biceps, but if for some reason people do not exercise for a long time or even refuses to training, these muscles will soon disappear. But properly inflated musculature is not going anywhere.

Methods of training biceps

Looking at athletes or movie stars with powerful and massive arm muscles, most men want to and they were the same. Why did it have failed to do? No, there's nothing to do with heredity, and did not need to eat meat, cheese and anabolics spoons. Undoubtedly, the right food - this is a very important factor, but the thing is training.

The thing is that young athletes often violate exercise equipment, as is the whole point of training - not only work hard, but also correctly. Wrong approaches can cause injuries, such as damage to the joint.

Exercise for biceps with weights should be fine for any type of figure. However, they completely coincide with the training using dumbbells, so if you want these exercises can be done with that, and with the other shell.

"Hammer flexion":

It is necessary to stand up straight, putting his feet shoulder-width apart, slightly tilting the body forward.
Take the dumbbell, palms forward together and pull your hands down. Then the weight rises fast motion to the shoulder, then falls, the body at this time is rectified.
If you try to keep the trunk straight all the time, that much weight in such a position would be difficult to use, and you can get hurt. The situation should not change hands, as well as to rotate the wrists during the entire approach.

At first, sufficient to use 8-pound projectile. Then, as the muscles strengthen it can be applied weight of 32 kg. Exercises to lift weights on it and focused.

For example, lifting dumbbells for biceps sitting:

For this exercise it is necessary to sit down (on a stool or bench), and the elbow of one hand (with a shell in it) you need to rest the inside of the thigh.
When you inhale slowly bent arm to shoulder level, when you exhale - back to its original position.
to change hands and repeat.

To lift weights with the power you need to put on chest shell in front of him along the handle. Legs and body bent, the weight is captured reverse grip, and then the torso and legs straightened. Raise the weight to shoulder level so that the arms bent at the shoulders, then slowly return to the original position.

Are there any exercises of the "stars"?

Yes, there is, for example, the bench press, invented by Arnold Schwarzenegger and named in his honor. Here are involved the lateral head and the front part of the shoulder, and hand turn affects the muscles of the shoulder and the small muscles of stabilizers, which increases result from the exercise.

For this exercise you need to pick up a shell-to-shoulder, with bent arm at the elbow and wrist should be drawn to the body. Squeeze the dumbbell over your head while performing a turn of the wrist, palm forward. Lower the weight to the starting position by expanding wrist to her hand.

Are there any literature?

For self-study can suggest books that are well documented best exercises with weights.

The first book - a "Fundamentals of kettlebell lifting." It not only describes the exercises, but also to set forth their effect on the human body, as well as written about proper breathing and relaxation.

The second is called "Giri. Sport strong and healthy. " This book contains descriptions of exercises, talked about the mistakes beginners and experienced weightlifters are some tips. The author of many years brought athletes and put in a book all his long experience, describing how to build a training program correctly, taking into account age and physical fitness.

It is hoped that the way you look at weight lifting has changed, and you're not going to spend money and time on something that imposing sports "experts". What is fashionable, is not always beneficial to health, it is much better to read books, watch master classes experienced athletes and make your choice.