Popular fitness trainer Ziggy Darwish shares tips with 4men on how to get a good workout with the kettlebell. See more at http://gulfnews.com/gntv
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00:00Kettlebell has been around for a long time but has come into fashion in the fitness industry
00:12about say about 5 years ago.
00:14The great thing with this piece of kit is that you can do a whole body exercise just
00:19with one or two of these.
00:21First exercise we're going to do is called the bottom up squat with a burpee.
00:25Now this is a compound exercise which means the whole body gets a hit.
00:29So very basic from here, bottoms up, from here come down to squat 90 degrees, from here
00:35I'm placing all the weight on my quads, I place the kettlebell down, from here I'm going
00:39to do a burpee, extend, back together, grab the kettlebell and back up.
00:46With this exercise we're going to do it for 60 seconds so make sure that you've got a
00:49stopwatch.
00:50The next exercise is called the lawnmower, it's a bit silly but that's the actions what
00:54you're doing.
00:55So from here, basically my left leg is forward, my right leg is back, like I'm in a lunge
01:00position, I drop my shoulder and like a lawnmower, like starting up a lawnmower, bring that elbow
01:05back.
01:06It's working your upper trapeze, your deltoids, it's working your core as well.
01:14Just like getting that old lawnmower out.
01:1760 seconds, as many as you can, keep the technique perfect.
01:21Next exercise we're going to do is pretty advanced, it's called the T-push up.
01:25Basically it's a push up utilising the kettlebell, okay, and what we're going to do from this
01:29position, we're going to drop the kettlebell down, we're going to get up in the push up
01:32position, feet shoulder width apart, together, what have you.
01:36Come down, do the push up, but when you come up from here with your right hand you're going
01:40to make a T, you're going to get up, turn and back down again.
01:44So it's down, up and turn.
01:49This exercise is great for, once again, the upper body, it's great for your core, your
01:53core stability.
01:5430 repetitions, I'd say between 30 repetitions to 60 seconds, any which one that comes first.
02:00Next exercise, reverse lunge with a kettlebell.
02:03We're going to raise this kettlebell above our heads, a static hold at all times as you
02:07can see, placing the weight on the deltoids.
02:09So from here, very simple, you're going to reverse back.
02:12So my right leg is going to go back, lunge, down, up, and you can alternate legs, down,
02:21working the lower body, working the core, working the deltoids.
02:25Great all over body exercise.
02:2630 repetitions, 60 seconds, whichever comes first.
02:31So guys, that was a basic introduction to the kettlebell.
02:34I highly recommend that you get a professional trainer to show you the right technique and
02:38many exercises.
02:39Purchase one, make it your new personal trainer, they're nice and cheap, you can take them
02:43anywhere with you, park, home, on a holiday, fantastic bit of kit.
02:50Go to Beadaholique.com for all of your beading supply needs!