Kettlebells, The Hottest Trend in Fitness

One of the hottest trends in exercise today is the use of the kettlebell.  Ketlebells can be used to build, strength and agility while helping with fat loss. Although you’ve probably seen a kettlebell in  different fitness magazines or stores, or actually own a set, many still do not know how to use them effectively in any exercise routines.

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Today you get some pointers. Kettlebell exercises are really good for a home gym exercise since they  come in small manageable sizes and can often be used in place of dumbbells or for some exercises, the kettlebell will actually give you a better workout. Here are a few kettlebell exercises you can try out at home to get you use to your kettlebell and help start losing that excess weight.

Kettlebell Cleans

1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the kettleballs by extending the hips, knee and ankle in a jumping action.
3. Keep your elbows out and shoulders directly above the kettleballs as long as possible. Keep the kettleballs close to the body.
4. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
5. Rotate elbows around and underneath the kettleballs. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.
6. This should be a fluid motion where all the steps flow together.

Single Arm Kettlebell Row

1. Stand with feet hip width and knees slightly bent. Bend at hips with back straight and knees bent.
2.Take one hand and place on stationary object that is approximately waist height to support upper body.
3. Hold kettleball in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
4. Keeping elbows close to body, pull kettleball up to body and squeeze shoulder blades together at top of movement.
5. Return to start position. Remember to keep back and head straight – hyperextension, flexion, or trunk rotation may cause injury.

Kettlebell Alternating Floor Press

1. Lie on your back holding a kettleball in each hand.
2. Alternating with your arms push up one kettleball at a time.
3. Slightly rotate your trunk when pressing the kettleball up. Repeat with the other arm.

Kettlebell Front Squat

1. Grasp kettleballs and hold them at chest level in front of you.
2. Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly during movement. Be sure to sit back so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.

Single Arm Kettlebell Jerk

1. Stand with feet shoulder width apart and knees slightly bent. Position kettleball to ear level with an overhand grip (palms facing forward).
2. Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.
3. Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead

Kettlebell Swing

1. Hold one kettleball between your legs and your body is in a bentover stance with your back flat.
2. Swing the kettleball backwards and then forcefully swing the kettleball forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles.

Kettlebell Windmill

1. Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to grab the other kettleball with the free hand.
2. While holding one kettleball overhead continue to raise and lower the other kettleball.
3. Continue for the desired repetitions and repeat with the other arm.

There are literally dozens of kettlebell exercises you can perform. Just as with other free weights, the combinations and variations are endless. However, athletes should remember the principle of specificity. Pick kettlebell exercises that most closely match the movement patterns of your sport.

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Beginning Your Fitness Journey

OK.  You finally decided to make good on your resolution. Or you’re tired of getting tired carrying around the extra weight.  Or maybe you’ve just decided to give in and live the fitness lifestyle.  Now where do you start?

Alright, I know that this sounds cliche, but, you need to start by consulting your physician.  A lot of people overlook this step, and because of that they end up injured, or just don’t get the full benefit their workouts.  Your doctor can advise you on everything from where to keep your heart rate during a workout to what type of diet you should be on to what type of shoes you should wear.  Doctors can also refer nutritionist, workouts and possibly personal trainers.  This is not a step you want to skip.

Next you want to do what a lot of people have a hard time doing…measure and weigh yourself.  You need to get proper measurements of your body from the beginning so that you can accurately track your progress.  You may feel like you don’t need to track anything but let me tell you from my own personal experience, anytime I didn’t track my progress, I would end up giving up because “nothing seemed to work.”  Remember, those numbers you start with are just a starting point.  Once you get going you’ll never see those numbers again.

Make sure you have proper workout apparel.  This doesn’t mean you have to go out and get a whole new personal trainers wardrobe, and nothing has to be name brand name.  You’re not doing a fitness magazine photo shoot, you’re working out and you want to be comfortable while doing so.  Loose fitting clothes made from light fabrics are what I prefer.  A t-shirt and shorts are perfect.  Some people like spandex or fleece, the point is, find what is comfortable to you.  Remember you’ll be sweating and getting really active in these clothes so you might want to sort of “break them in” before you begin any heavy lifting.

Shoes:  For a number of reasons this should be the most expensive part of you workout gear.  Generally speaking, with shoes you get what you pay for.  If you skimp here you may regret it later.  Start by going to a store and having your foot measured (I know, the measurements are hell).  Improper fitting shoes cause injuries, problems with posture, and general discomfort.  This is not how you want to start you fitness journey.  Read reviews of different shoes, and then go try some on.  Find the ones that feel best for you and make the purchase.

These are the things you need to know to get started.  I future articles I’ll follow up with workouts for beginners, and diet information.  Starting on the right foot will lead to continued success and enjoyment of the fitness lifestyle.  Make sure you start right.

Don’t Buy a Neckline Slimmer

I know you’ve seen the commercial for the neckline slimmer, and you may have thought about plunking down your $20 to pick one up.  Before you do, I’m advising you to take alook around you and do a quick inventory of fitness “gadgets” that you have purchased in the past, and debate whether or not you want one more laying around.
I’ve never tried this device so I won’t get into whether it works or not.  My point here is to offer you the same results that are promised in the marketing campaign without having to buy yet another gizmo that will end up in a closet or drawer or trash.  If you want to get rid of a double chin, sit up straight, and lay down!

Let me explain.  Begin by understanding that a double chin is due to fat deposits, so in order to get rid of it, you will need to be on a weight loss diet as well as doing these exercises.  Don’t panic, it doesn’t have to be incredibly strenuous, especially if your double chin is the only place your body is storing fat.
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The muscle we need to target with these exercises is calledthe platysma, responsible for the downward movement of the jaw and corners of the mouth.

The main thing to think about when working on reducing a double chin is posture.  Good posture impacts every part of your body; this in turn will allow exercise to be more effective.  Remember to hold your head up, but not unnaturally so, when y standing or sitting, this will gradually strengthen the throat muscles and they will become more taut over time.

A simple double chin exercise that you can do every day without any effort at all is just before you go to sleep at night.  Lie on your side, and then as you put your head on the pillow, tilt your head back so that you stretch your neck.

Remember gently is the key and only at an angle that is comfortable.  AYou should not feel any discomfort.  While you sleep your body will relax, but in about two weeks those few minutes every night before you go to sleep will pay off big.  Gradually you will find that tilting your head back will become a part of your sleep pattern.

Not really a double chin exercise, but still very beneficial is the chin slap, yes the one you see the aging actress do in the movies!  Just slap under your chin with the back of your hand, starting slowly and gently, then increasing speed.  Not too fast, you’re not trying to slap yourself silly. Do this for about two minutes at a time two or three times a day.

You can also do these exercises every day.  You can do these at any time, but like any exercise, a routine is preferable since you are less likely to forget, and you will make time for something you do every day.

1. Stand comfortably.  Slowly raise your head from your chest and tilt it back as far as possible.  Do not strain.  Close your mouth tightly so that your feel the neck muscles stretch.  Count to ten and relax, bring your head back to normal.  Start by doing this exercise once or twice a day than gradually increase until you are doing ten a day.

2.  Stand comfortably with your head at a natural angle.  Open your mouth wide and put your tongue out as far as possible.  Count to ten and then relax.  Does this as many times as you comfortable can, again work up to ten.

3. Stand comfortably with your head at a natural angle.  Bring your lower lip- up as far as possible, count to ten and relax. Repeat ten times.

4. Stand comfortably with your head at a natural angle.  Pull your chin upwards so you feel your muscles stretch.  Count to ten and relax.  Work up to ten.

5. Sit upright, then tilt your head back as far as you can manage, now open and close your mouth several times feeling the muscle stretch each time.

You get the best results if you do these exercises regularly, twice a day if possible.  But because they are so easy, you can slot the odd extra exercise in at any time. During a commercial break, waiting for water to boil or the printer to finish printing, these are good opportunities to slip in a couple of quick exercises.

Finishing off, keep the skin on your neck supple, moisturize daily with cream, skin toner or essential oils.  When applying oils or cream remember to use gentle massaging motions, and always stroke upwards towards the face.

Follow these simple tips and you will get rid of your double chin.  You won’t have to shell out any money, wait for delivery, and more importantly store any more fitness gadgets tha t may or may not live up to the hype.

Pilates Will Give You The Workout That You Need

Pilates are a set of exercises that were invented by Joseph Pilates to strengthen his body and to maintain it well. Joseph was a very weak kid and so he felt the need to develop his own set of exercises, hence the name Pilates. He borrowed the set of exercises from ancient Romans and Greeks and his exercises are based on the Zen philosophy of yoga.

It was during World War 2 in Germany that Joseph introduced his set of Pilate exercises to fellow soldiers in the German camp. The set of exercise made the Germans to ward off diseases and increase their overall strength. The exercise taught to the interns at that time became the basis of today’s Pilate exercises. Pilate exercises enable one to improve their flexibility and strength through a variety of stretching and balancing movements.

Pilates prove to be very beneficial for dancers as they improve the dancer’s flexibility and their bodies become resistant to injuries. Many athletes and other celebrities also go for Pilates to improve their overall body fitness. Pilates prevent injury to the body overall and also improve the posture of the person. Pilates help in straightening the body from inside as well as outside. Following Pilate exercises does not only the body physically but also relieves stress and anxiety. Hence Pilate exercises are termed to be very similar to yoga.

Pilates are also recommended for those people with back problems. Pilates help in straightening the back and prevent back pain. Pilate exercises are normally practiced by girls and women. Pilate exercises are expected to increase one’s mobility of the joints and also aids in improving blood circulation. They also help in flattening the stomach and removing excess fat from thighs and waist. Pilate exercises are also favored by senior and overweight people as they don’t involve heavy exercises and there is no jumping and lifting involved. Pilates reduce stiffness in joints and also prevents osteoporosis.

Pilate work best for pregnant women who would like to get back in shape after their pregnancy. Pilates prove to be a good exercise, not only for the body but for the mind as well. The exercises have gained popularity worldwide and more and more people are reaping the benefits of doing Pilate exercises. Pilates prove to be one of the few exercises that use fewer and controlled movements that require proper control and form. One can do the exercises in the comforts of the home for just 3 times a week and still gain positive results.

About the Author
S. Stammberger is the editor of GoldenPilates. Learn everything about pilates and get fit!

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Pilates Will Give You The Workout That You Need