Exercises with 8 kg kettlebell for girls. Six mega-exercises with kettlebells for strong girls

I recently saw a question about the best kettlebell exercise for burning fat, and while I'm not particularly interested in losing weight, the question got me thinking. I began to list exercises with kettlebells that would be good for losing weight, and would not take a lot of time.

It is clear that such an exercise should use as many muscles as possible, the more the better.

Additionally, working more muscle also means increasing your metabolic rate and further burning fat during rest periods.

Thus, I have identified 7 exercises, starting with the simplest and ending with the most difficult.

1. Thruster with weight

When performing thrusters, almost every muscle in the body is involved, plus it is a very functional movement that will increase your endurance.

Make sure your squats are deep, with your thighs parallel to the floor or lower to maximize activation of your butt muscles.

2. Kettlebell swing

Hips, buttocks, lower, middle back, everyone works during the exercise.

The kettlebell swing is also a very functional movement that requires a lot of energy.

3. Kettlebell clean + press

Like thrusters and kettlebell swings, this exercise involves a huge number of muscles and is rightly considered basic.

The clean is based on a pulling motion, as if you were picking something heavy off the floor.

4. Kettlebell Lunge + Overhead Press

The exercise is excellent for strengthening cardiovascular endurance, glutes and legs, and also improves hip mobility.

First, you master the lunge with a kettlebell, and as soon as you learn how to do it without mistakes, add an overhead press to the movement.

Do not forget about the depth of movement; the knee should touch the floor when lunging.

5. Clean, squat and overhead press

The exercise should be performed without delay, which makes it very functional.

6. High Kettlebell Row

First, you must completely master the kettlebell swing in order to move on to this exercise. This is a very technical and advanced weight loss exercise.

The high kettlebell row focuses on the upper body muscles and cardiovascular endurance of the body. I'm sure it will be difficult for you.

7. Kettlebell Snatch

The snatch is perhaps the best kettlebell exercise.

You could even say that this is a super-cardio exercise, since the weight rises from the floor above your head during execution.

How to use kettlebell exercises for weight loss

Option 1

Thruster with weight x 30 sec. for each hand

Kettlebell raise x 30 sec. for each hand

Kettlebell swings with one hand x 30 sec. for each hand

Lunge with overhead press x 30 sec. for each hand

Rest 30-60 seconds, repeat 2-4 circles.

Depending on your fitness level, you can vary the kettlebell exercises you use.

Option 2

How often to use kettlebell exercises for weight loss

Try to stick to the plan 3-5 times a week. Listen to your body, if you need rest, do not neglect it.

Try to develop the habit of working out with weights, enjoying your workouts, and not exercising through force.

The weight is a metal ball of varying weights with a handle welded on top. Perhaps this is one of the most affordable and popular sports equipment for strength training.

Exercises with this equipment allow you to very quickly and effectively get rid of excess weight and form a figure, or return lost forms.

Performing exercises with weights will help increase strength, energy and endurance, and return flexibility to the body in a short time. It is thanks to this that exercises with kettlebells are becoming increasingly popular not only among men, but also among the fair sex. Such exercises make a woman’s figure fit, flexible and slender, and the muscles do not stand out in relief, as in men.

Just like dumbbells, weights can come in different sizes and weights. For those who are just starting to train, it is better to use light-weight weights for training, and gradually, as you train, the weight of the apparatus can be increased. For women, exercises using kettlebells, of course, do not involve throwing them high.

Although both dumbbells and kettlebells are weighted equipment, there is a significant difference between them. The weight of the kettlebell is concentrated below the handle, and thanks to this shifted center of gravity, the projectile has a completely other strain on the muscles, than regular dumbbells. More muscle groups come into play, forcing the body to coordinate with the different movements of the kettlebell. The intensity of such training is higher, which allows you to quickly achieve the desired result, and in addition to strengthening muscles and increasing strength, the kettlebell serves as an excellent equipment for cardio training.

What weight should weights be for women?

You can exercise at home or in fitness centers, although not all of them have these lightweight equipment, although you can buy weights in sports stores 4 or 8 kg Maybe. This weight is quite sufficient for women, and regular exercise will help you get rid of extra pounds, promoting weight loss. The kettlebell is an excellent tool for strengthening muscles, developing strength and balance, giving the body flexibility and grace, and also for strengthening the heart muscle, because special cardio equipment is also necessary for a healthy heart.

For training, one weight is enough; athletic women who constantly work out in the gym or fitness center can take a weight weighing 8 kg, but for those who have not previously worked out not only with weights, but also on exercise machines, it is better to purchase a weight weighing no more than 6 kg.

What are the benefits of exercising with a kettlebell?

• Over the past few years, sports training with kettlebells has become the choice of many Russian girls, who have found undoubted advantages in this type of training. During such exercises, the leg muscles are perfectly worked out, which leads to a decrease in the volume of the thighs and calves, and all the abdominal muscles work hard, and the stomach becomes flat and beautiful.
• In one hour of such activities you can burn about 700 calories, and you can practice right at home, because no complex or expensive equipment is required. You can train at least every day, and the effect occurs even if the training duration does not exceed 35-45 minutes. By performing exercises with a kettlebell, you can achieve excellent results in two directions at the same time - after all, this is a combination of strength and cardio loads.
• Those who want to lose weight should know that training with kettlebells requires energy and works every muscle in the body. Conducting fat burning exercises, you can achieve excellent results and get your figure in order for the beach season or an important event in life - a graduation, a wedding, when you especially want your dress to fit perfectly.

Kettlebell training - where to start

Training should be carried out under the supervision of a trainer, and only then can you continue training at home. All movements must be done correctly, because a mistake can cause injury. At first, it is better to train no more than 2-3 times a week.

The first exercise with which you usually start training is raising the weights to chest level with both hands, it targets the muscles of the shoulders, abdomen and back. Repeat it 10 times.

The next exercise that develops the muscles of the arms and back is lifting the projectile above your head, performed in two steps - first, lift the weight from the floor to chest level, then you need to take it by the handle and lift it above your head, then lower it to your shoulder and return it to its place. This and subsequent exercises are also repeated 10 times.

Very useful for the muscles of the hips, legs and back Kettlebell raises with inclines- having placed the projectile on the floor, you need to take it by the handle and, straightening up, lift it up. Having mastered these exercises, you can begin more complex exercises and add exercises gradually.

After the exercises are well practiced, you can continue exercising at home, using them to keep the entire body in good shape and promote good metabolism.

Kettlebell exercises for women - video

Kettlebell Exercises: Full Body in 8 Minutes

Workout: Kettlebell with Zuzka for beginners for 12 minutes

20 minute kettlebell workout

30 Minutes with a Kettlebell: Jillian Michaels

Kettlebell for beginners - 35 minutes, GymRa

Training with kettlebells gives a lot of positive emotions and requires significant energy expenditure. If you wish, you can practice at home. The weight loss kettlebell is a powerful, time-tested tool. A fun, quick workout that charges you with energy, works your thighs, strengthens your buttocks, and perfectly loads your abs.

The benefits of exercising with kettlebells

Working with a weight has its own specifics. The peculiarity is that in the case of barbells and heavy dumbbells, the center of gravity is in the middle. When working with a kettlebell, the projectile floats because we hold on to the handle, and the center of gravity is concentrated at the bottom of the kettlebell. Such slow rotations of the apparatus are impossible with dumbbell deadlifts.

Weight lifters have to lift the weight, and at the same time balance the inertia through the work of the whole body. This means that we do not work with a separate muscle group - the arms, but include more necessary zones. For women, buttocks, thighs, and abdomen are often problematic. All these zones work actively when exercising with weights.

Kettlebells are used in CrossFit. As part of swing training, squats, swings of kettlebells between the legs, and pushes to the chest are performed. You should not position the kettlebell as a man's apparatus. It is suitable for everyone who wants to become stronger, more resilient and have a sculpted figure.

Quick results and a comprehensive effect on the body are why many people like kettlebells; the benefits of the equipment are obvious. Kettlebell training is short, but always effective. During strength training, fat is actively burned. In the best case, you will be able to burn 250 kcal within 20 minutes of working with a weight. And in an hour you can burn up to 700 kcal.

Push of two weights - execution technique

Kettlebell exercises for weight loss

Examples of good kettlebell exercises:

• rotating the weight in a circle (grabbing from one hand to the other, spinning the projectile around the body);
• lifting weights on the chest - trains the biceps and back muscles;
• pulling the weight back is an exercise for the triceps;
• pistol squat with kettlebell;
• squat with a kettlebell - hold the apparatus with your arm extended upward (do it without bending in the lower back);
• kettlebell deadlift (to make it more difficult, several weights are placed on the bar, but this technique is only accessible to the strongest);
• mill with a weight - activates the oblique muscles, perfectly tightens the stomach (the mill is not an easy exercise);
• a variation of the Bent Press mill - an exercise aimed at the shoulder area and core muscles;
• Turkish squats with a kettlebell;
• Kettlebell push from the chest - helps restore shoulders after injuries, such as sprains (to protect the lower back, you need a small squat when taking the projectile);
• lifting a weight to the chest with a push - an exercise for the arms, back, legs;
• lunges with weights - (forward lunges are not for beginners, it is better for them to master backward lunges);
• goblet squat with a kettlebell (kettlebell at the chest) - a heavy exercise for pumping up the arms;
• kettlebell snatch from the floor - lifting a weight from the floor puts a lot of stress on your back and legs (kettlebell snatch is an indispensable exercise for losing weight and increasing endurance).

examples of exercises with a small kettlebell

Complex with weights for weight loss

Highly effective and easy to perform, universal set of exercises:

• rotating the weight around the body, changing hands - to warm up, do it to the right and left for 30 seconds;
• swing (swing movement between the legs, holding a weight in two hands) - increases endurance, trains the back of the thigh and other areas of the legs, 15 repetitions in total;
• lifting the weight to the belt (pulling the projectile to the belt in a small lunge position) - work with an emphasis on the back - 10 repetitions in total;
• military kettlebell press from a standing position (lifting the projectile upward with one hand) - working the deltoids and triceps - you need 5-10 repetitions per arm;
• quickly transferring a weight from one hand to another on bent arms (press work) - performed within 1 minute.

The second version of the universal kettlebell complex:

• lifting weights with an emphasis on the biceps - makes the arms strong, the weight is held in two hands and pulled to the chest (3 sets of 18 repetitions);
• exercise with a kettlebell lumberjack or lumberjack - done at a slow pace, works the stomach by strengthening the abdominal muscles (need 1-3 sets of 18 repetitions);
• lunges with a kettlebell are a good way to make standard forward lunges more difficult (it's advisable to do 1-3 sets of 10 reps);
• crunches with a weight - strengthens regular crunches, due to the weight the load on the abs increases, the exercise is also called Russian twists (1-3 sets of 18 repetitions).

There are different variations of swings, all of them are effective for losing weight and building a beautiful figure. The exercise is performed with one, two hands or with an interception. At the end of the workout, stretching is needed; it has a positive effect on the muscles. Light stretching is a harmonious completion of a workout with weights.

Losing weight with woman's kettlebell

Some ladies mistakenly consider the kettlebell to be a man's equipment and ignore such a valuable and powerful tool for losing weight and sculpting the body. If you seriously train with weights, do regular exercises and eat right, then there will be obvious positive changes in the shoulder girdle, the core muscles will tighten and strengthen, the legs will take on a sporty appearance, and beautiful buttock muscles will appear.

For girls, circular transfer of a kettlebell around the body, bent-over kettlebell row, deadlift exercise, figure eight exercise, Turkish lifts of a kettlebell from a lying position, mill, squats and swings are great. In the illustration below there are several more options for good women's exercises.

photo of exercises with kettlebells for women's weight loss

Weight loss weights for men

Kettlebells perfectly pump up the muscles of the male body, making the figure slimmer, more prominent and masculine. In addition to the exercises shown in the photo, popular are kettlebell rows to the stomach, figure eight, crunches, bench press from a lying position, bench press from a standing position, push-ups with 2 kettlebells, rows of kettlebells while lying down, jerks.

exercise technique with kettlebells for weight loss for men

Home workouts for weight loss with kettlebells

Alternatively, you can use daily kettlebell workouts to quickly lose weight at home, strengthen and increase muscle size. A good exercise for a perfect figure is kettlebell swings. You can start with as many swings as you like, but the main goal is to get to the point of performing 300 swings a day.

This type of exercise can be combined with any area of ​​fitness. The exercise is performed with one or two hands. Thanks to swings, you can speed up your metabolism and start fat burning. It is believed that the weight loss effect of intensive weight training is better than that of cardio training.

Many athletes prefer to perform swings to train the gluteal muscles and lower back, and strengthen the tendons behind the knee. The exercise is also called Russian kettlebell swings. If the swing exercise technique is properly honed, performance in life and in training increases significantly, flexibility develops, and strength increases.

All 300 repetitions should not be done in 1 approach. It is reasonable to divide the entire amount into several sets of 10-50 repetitions. Mahi is equally good for men and women.

how to do kettlebell swings for weight loss (300 swings per day - divided into several sets)

How to exercise with a kettlebell correctly?

Clothes for kettlebell training can be anything. Some people like to work without shoes. If this is not possible, then you need comfortable shoes - sneakers or good sneakers with flat soles.

You don't need to wear soft, springy running shoes to keep your stance stable. It is undesirable to lift in the heel area so that the center of gravity does not transfer to the front, the correct technique is observed and the muscles work correctly.

For beginners, light weights of 5-6 kg are suitable. When the body adapts to them, we move to 8 kg. If you have experience in strength training, you can work with a 12 kg kettlebell. There are even heavier options. Before training, a good warm-up for the body is encouraged. Skipping will help with this, that is, doing a set with a skipping rope.

Running, either regular or in place, is also good. Stretching exercises for joint mobility are also relevant. A good workout can take up to 20 minutes. Afterwards, it’s good to do some stretching.

In the absence of other training, it is reasonable to train with kettlebells 3 to 5 times a week. If there are other areas of fitness in life, then you should limit yourself to 2-3 workouts per week. Perhaps you shouldn’t limit yourself to just swings and master other kettlebell tricks. But still, swings are truly a harmonious and effective exercise.

To maintain a beautiful figure without excess fat, you need an integrated approach - a combination of proper nutrition and proper distribution of physical activity. Typically, within a few months, weight loss results with kettlebells will improve significantly, especially if you focus on correct technique from the very beginning.

You can create a beautiful body not only in the fitness room using complex exercise equipment. Methods for improving your figure are available at home with absolutely simple equipment. In this case, we will talk about kettlebells - a universal sports equipment for men and women. Exercises with kettlebells will help pump up your muscles, tighten your stomach, develop strength and endurance, and strengthen and tone your body. They are simple to perform, do not require special preparation, and the result is always positive.

The effect of training with a kettlebell

Kettlebells are a fairly simple sports equipment known to everyone. Used primarily by men in strength sports. In fact, it is universal and its capabilities are very extensive. Women can freely use weights when doing fitness at home or in the gym. The variety of exercises is suitable for both a physically unprepared beginner and an experienced athlete.

A weight is a projectile with a displaced center of gravity. The main weight is concentrated in the lower part, with the handle located on top. This distinguishes it from barbells and dumbbells, but is not a disadvantage. Thanks to this design feature, almost the entire body is involved in the work, rather than individual muscle groups. The possibility of rotational movements and control of inertial force contributes to this.

The kettlebell is an excellent sports equipment for training strength at home.

Sports activities with weights are highly effective for several reasons:

• not only the arms work, as it may seem, but also the buttocks, back, hips, shoulders, and abs;
• develops strength, builds muscle mass, burns fat;
• small and large muscles are involved simultaneously, not working in isolation;
• a simple, affordable, compact projectile that can be hidden anywhere and cannot be broken;
• training is carried out in any convenient place and at any time;
• groups of exercises with weights are easy and understandable, do not require complex techniques or special physical training;
• kettlebell lifting is one of the safest sports, the risk of injury is minimal;
• the functioning of the central nervous system, musculoskeletal system, metabolism and metabolism improves;
• suitable for women and men of any age;
• time is saved - one lesson lasts from 15 to 40 minutes.

Training with kettlebells effectively develops functional strength and tones the entire body. The result is a toned and strong body without much effort.

This sports equipment is great for training at home

Kettlebell training can be done at home. Even a beginner will not have any particular difficulties. The exercise technique is simple and clear; there are no strict canons or methods. Everyone selects their own optimal program and load level depending on their physical fitness and personal preferences.

Read also:

How to pump up your arms correctly and quickly?

Before starting training, you need to take into account some rules and nuances of kettlebell lifting:

Kettlebell training will significantly accelerate the growth of muscle mass

Kettlebell exercises for beginners

You should not start training immediately with complex exercises. This way you can overload your muscles, undermine your health or get injured, while getting zero results. You need to enter kettlebell training gradually, studying various exercises and the body’s reaction to them. The optimal starting weight for women is 6–8 kg, for men – 16 kg.

A basic program for a beginner may include the following set of exercises with a kettlebell:

• Jerk. We stand straight, place our feet shoulder-width apart, straighten our back. We bend down and take the weight with one hand, with a smooth but sharp movement we lift it to chest level, then push it up. We carefully lower the projectile onto the floor. We use our hands alternately.
• Bent over row. In a standing position, bend your knees slightly, lean forward, your pelvis is pushed back, your back remains straight. We take the weight in our hand and pull it towards ourselves, bending our elbow. Pull up as you exhale, lower as you inhale. Only the shoulders and elbows move; the rest of the body remains motionless. You can lift two weights at once or hold one weight with both hands.
• Mill. We take a weight in one hand and stand straight, squeeze it upward with a jerk, and fixate in this position. Next, we smoothly bend in the opposite direction so as to touch the foot. Slowly return to the starting position. We hold the projectile at arm's length all the time. We change hands after 5 approaches.

At the first stage, until strength indicators increase, the training will take no more than 10 minutes. Subsequently, the time will, of course, increase

Having learned how to perform these basic exercises, you can move on to strengthening your arm muscles. Several simple exercise options have been developed for this purpose.

• Stand in a standard position, lift the kettlebell up at arm's length. Place your other hand on your waist. Raise and lower the apparatus to shoulder level, while keeping your elbow static. Movements occur exclusively along a vertical trajectory.
• Hold weights with light weights in two hands, palms facing outward. Raise the weights towards your shoulders and lower them on either side of your body. During the exercise, only the forearms move.
• Sit on a chair, straighten your back, spread your legs a little. Place one hand on your side, take a weight with the other and place it on your knee. Make bending movements as in the previous exercise.
• Stand next to the back of a chair, bend over slightly and rest your hand on it. Raise the other hand with the weight and lower it along the body, in a vertical straight line.

The listed exercises are recommended for unprepared beginners to accustom the body to stress and master the technique. Suitable for both women and men. To begin with, start with 5 exercises of each type, then increase to 15.

During exercises with weights, fats are burned well, and a surge of hormonal levels occurs in the body

Exercises with weights at home for women

It is wrong to consider kettlebells as an exclusively male sport. They are quite suitable for women who want to keep their body in shape with minimal financial and time costs. For classes you will need 2-3 equipment for 8, 12 and 16 kilograms (if necessary, you can take 24, 32 kg) and 15-20 minutes a day three times a week.

Read also:

How to pump up your pectoral muscles correctly and quickly?

We offer an indicative program for one workout, consisting of 4 simple and effective exercises:

• Warm up the body with rotations. We stand straight, feet shoulder-width apart, take the weight with both hands. We rotate it around the hips, throwing it between the hands. Perform 40 seconds in each direction.
• We do an exercise for the back - standing rows. We take the weight in our right hand, lunge forward with our left foot (not very deep), bend over a little (back straight). With your free hand we rest on your knee. We pull the projectile towards us, bending our elbow. The body position does not change. 8-10 times on each side is enough.

So, what are these shells good for? Well, firstly, they can prop up the door. But that's not what we're talking about now. The beauty is that working with a kettlebell is very energy intensive. Just 20 minutes of exercise will help you burn about 300 kilocalories. Phenomenon? Well, yes. And it is explained very simply. Kettlebells are a device with a constantly changing center of gravity. Thanks to this focus, performing exercises that you can easily overcome with dumbbells becomes a non-trivial task. Your core, buttocks, legs and shoulder girdle will be incredibly happy - and will thank you with beautiful views.

Still in doubt? Try this workout from Shawn Armstead, owner of Phenomenal Fitness in Chicago, to see if we're right. And buy a new dress a couple sizes smaller.

Action plan

You will need a kettlebell weighing 4-8 kg, no more.

• Do all the exercises in order, without a break between them.
• Then rest for 2-3 minutes.
• And again into battle, that is, repeat everything from the beginning.
• It is recommended to complete 2-3 such circles at each workout.
• Two to three workouts a week is the minimum required to see noticeable results. Hurry up and get started!

Circular transmission

• Holding the kettlebell with both hands in front of you, place your feet hip-width apart and straighten your back (A).
• Now with your right hand, move the projectile behind your back (B). There, without stopping, shift it to the left and return it to its original position (you will get a full circle).
• Congratulations - this is your first repeat. Do ten first in one direction, then the same amount in the other.
• TIP: Keep your core engaged and don't swing your hips.

Bent-over row

• Take the weight in your right hand, straighten your back and lean forward, slightly bending your knees (A).
• Without helping yourself to rotate your body, pull the projectile towards the side of your chest and squeeze your shoulder blades (B).
• Smoothly return the weight to its original position and repeat. Do this 10–12 times with each hand.

Deadlift

• Place your feet shoulder-width apart and the kettlebell on the floor between your feet. With your back straight, squat down and grasp the apparatus with both hands (A).
• Tightening your buttocks and pushing your pelvis forward, straighten your back and legs, lifting the weight from the floor (B).
• Return to the starting position and do 10-12 such repetitions.

Eight

• Place your feet wider than your shoulders. Bend your knees and lower yourself into a half-squat, keeping your back straight. The kettlebell should be under the back of your left thigh - grab it on both sides of your leg (A).
• Now, holding the projectile only with your left hand, draw a horizontal figure 8 in the air, that is, move it along this trajectory: forward around the left knee, between the legs and again under the back of the thigh, but this time of the right leg (B).
• Take the kettlebell with your right hand and do the same - move it in front of your right knee, between your legs and to the back of your left leg. This is one repetition - do ten.
• TIP: the movement should be slow but constant, without delays

Turkish Rise

• Lie on the floor, raising the weight above you with your right arm straight. Straighten your legs and back (A). Bend your left leg and place your foot on the floor.
• At the same time, raise your body while maintaining the vertical position of your right arm (B).
• Return to the starting position - this is one repetition. Make five of these. And then the same amount on the other hand.

Swing

• Take a kettlebell and place your feet wider than shoulder-width apart. Sit down and bend over, swinging the projectile with straight arms in the direction of the groin. With your legs powerfully straightened and your hips pressed forward, push the kettlebell up in front of you, lifting it to shoulder level (A).
• Without straining or bending your arms, lower the projectile and, following its movement, bend over and squat again (B). This is one repetition - do 15-20 of these.
• TIP: If you have back problems, don't swing without your doctor's permission.

Squats

• Place your feet shoulder-width apart, lift the weight to your chest, slightly bend your knees and straighten your back (A).
• Without lifting your heels off the floor, moving your pelvis back, lower yourself into a squat (B). Return to the starting position. Do 10-15 repetitions.
• TIP: do not tilt your head or lift it back - this will help you maintain the correct body position