ПРИРОДНАЯ МОЩЬ 2

ПРИРОДНАЯ МОЩЬ

15-minute kettlebell workout

Want a 15-minute kettlebell workout for today? Try the Armor Building Complex from kettlebell instructor and fitness author Pat Flynn. Yesterday afternoon, I headed out to Dragon Gym outside of Philadelphia and filmed a couple different workouts with him -- one that I created, one that he created. 

Here's the one HE created -- it's a toughie, check it out! 

2 x double clean

1 x double military press

3 x front squat

Then, immediately do:

10 x two hand swings 

As Pat says, what's cool about this workout is that it:

1. Hits three really big, fundamental human movements

2. Let's you go really heavy, and get strong as sh**

3. Delivers a huge metabolic hit with the added swings

THE BALL DROP

Double Swing + Double Clean + Double Snatch.

Want some just brutal conditioning? Then try this double kettlebell complex:

Double Swing + Double Clean + Double Snatch.

Set 10-15 minutes on the clock, and see how many cycles of 5 you can get. I say AMRAP, here, but really I mean "as many reps as PRETTY", which comes from Jen Sinkler, my friend who can bent-press a house and is very stylish and funny. She certainly is a card!

Men use 2 x 20-24kg; ladies 2 x 12-16kg.

This is a FAST moving complex and will hit you like a brickbat. Be ready to sweat and feel the burn almost immediately.

Good luck and Strong ON!

"combo"

I know the picture says kettlebell "complex", but really this is a "combo".

Combos are similar to complexes, except instead of "picking five exercises and doing five reps of each" you "pick five exercises, do one rep of each, and cycle through five times". They're great in a different way.

Combos keep the system working as a whole (heart, lungs, kidneys, etc), and don't USUALLY smoke any one muscle to complete exhaustion. In theory, this should let you do more work in less time, and burn a mountain of calories. I say in theory, because you will be surprised at how quickly this exhausts you, anyhow.

Either way, combos make for great fun. They are brutal for conditioning and fantastic for fat loss.

So, five cycles of the following:

One arm swing
Snatch
Press
Squat
Lunge

Men use 16-20kg; ladies 8-12kg. Do five cycles on your right (1 rep of each exercise) and then five right away again on your left. Do five rounds total.

I hope you take this workout, love it/hate it, share it, and get awesome results.

Here is a video ==>  

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Гиря

Задача: Закончить задание за минимальное время
Выполнить: 1 раунд
Задание:

гиря 24 или 16 кг
5 подходов
5-4-3-2-1

- на грудь сначала правой, потом левой;
- свинг сначала правой, потом левой;
- жим гири сначала правой, потом левой;
- рывок сначала правой, потом левой;
- швунг жим сначала правой, потом левой;
- тяга гири с пола сначала правой, потом левой;
- толчок сначала правой, потом левой;
- приседания с гирей над головой сначала правой, потом левой.

Your ideal solution for strength, toning, stamina, and weight loss

 http://www.humankinetics.com/news-and-excerpts/news-and-excerpts/your-ideal-solution-for-strength-toning-stamina-and-weight-loss

Video is also available at the Human Kinetics YouTube channel. Millions have experienced the benefits of the kettlebell, the ultimate training tool for fat loss, strength, stamina, and coordination. Effective and inexpensive, kettlebells are a training staple for top athletes and trainers around the world. Now, it’s your turn to see the impact and feel the results. Kettlebell Training is an easy-to-use, no-nonsense guide that will get you started setting goals, assessing fitness, and selecting exercises. You’ll learn how to exercise safely and efficiently to maximize results. Each of the 95 exercises is accompanied by step-by-step instruction, detailed photo sequences, and training tips—instantly accessible and perfect for at home or in the gym. Author Steve Cotter, a renowned kettlebell expert, martial artist, and certified strength and conditioning specialist, has trained elite athletes, professional football teams, Navy SEALs, and members of the U.S. Marine Corps. He has provided instruction to other kettlebell trainers in more than 40 countries, and now he is making this expertise available to you. More than exercises, Kettlebell Training contains proven programs that will produce results. You’ll learn how to create a routine based on your individual needs, goals, and schedule. Or simply follow the sample fitness, strength, and conditioning programs or one of the sport-specific routines, such as football, soccer, mixed martial arts, or tennis. Whether you are training for performance, appearance, or general fitness, Kettlebell Training has the exercises, programs, and advice you need for the results you want. It’s a complete guide that you’ll turn to again and again. Learn more about the book by viewing the trailer.

Seven reasons why people should train with kettlebells

 http://www.humankinetics.com/news-and-excerpts/news-and-excerpts/seven-reasons-why-people-should-train-with-kettlebells

Champion athlete Steve Cotter details how kettlebell training is an ideal solution for fitness objectives Previously a little-known fitness tool that originated in Russia, kettlebells have exploded in popularity over the past five years. Everyone from athletes, coaches, and personal trainers to fitness enthusiasts and busy professionals have gravitated toward the remarkable all-in-one fitness method that seamlessly combines strength training, cardiorespiratory conditioning, core stabilization, coordination, and dynamic mobility into one intense workout. In his book, Kettlebell Training, cutting-edge trainer Steve Cotter outlines the seven reasons why the kettlebell may be the best option for people’s fitness needs among the myriad options now available—and why they should make it their tool of choice: Practicality. Kettlebells combine the benefits of muscle toning, cardiorespiratory conditioning, fat loss, and muscular endurance while also increasing strength and power, improving flexibility, increasing lean muscle mass, reducing stress, and increasing confidence. No other tool does so many things simultaneously. Versatility. “The deep eccentric loading that occurs when you swing the kettlebell between your legs develops a powerful hip extension, which is fundamental to all kinds of athletic movements like running, jumping, squatting, lunging, and kicking,” Cotter explains. The kettlebell’s offset center of gravity also maximizes shoulder strength and flexibility, and its rounded handle and the dynamic movement patterns exercisers use help develop remarkable hand and forearm strength.  Uniqueness. Kettlebells do not have the same shape or the same properties as more widely known barbells or dumbbells. The unique design allows the user to perform not only traditional weightlifting maneuvers like press, clean, jerk, snatch, and squat but also unorthodox skills like kettlebell juggling. Cotter notes, “Because the load of the ball is in front of the handle, unlike a dumbbell in which the load in in line with the handle, even the most basic of kettlebell movements cause you to work through a larger range of motion, increasing the flexibility demands of the exercise.”  Affordability. A single kettlebell costs less than $100, and with a few hundred dollars a person can outfit an entire home gym with enough kettlebells to continue to progress through fitness goals for many years. Since they are made of steel or cast iron, they will also never have to be replaced. “They will literally last a lifetime,” Cotter says. “And because they are portable, kettlebell training can take place indoors or outdoors, in your home, office, or garage, or, if you prefer, the gym or the local park.”  Fun. Cotter stresses that kettlebell training is fun, but not just because it helps a person get results quickly. “Usually when someone uses a kettlebell the first time, the first words out of his or her mouth is how different kettlebell training is from anything everything else. Kettlebells demand full engagement of body and mind,” he says.  Efficient. By combining the benefits of strength training, anaerobic and aerobic training, and flexibility, users will never again have to spend hours each week moving from weight training to aerobic training to stretching. Through kettlebell training, they do it all at the same time, leaving more time to dedicate to other important aspects of life.  Athletic. Kettlebell training is athletic not just in the way it builds the body but also in the way it builds skills. “Even if you do not feel like you are an athlete, with kettlebell training you will learn to move like one,” Cotter explains. “It will help you to develop all major athletic attributes, such as strength, power, mobility, balance, agility, coordination, endurance, and stamina, which are integrated by using this simple but highly effective training system.”  Cotter, a strength and conditioning trainer for the United States Marines and a consultant for numerous professional sports teams, including the San Francisco 49ers, Los Angeles Dodgers, and Anaheim Ducks, calls kettlebell training one of the most exciting exercise methods ever to be used in fitness and sport conditioning. Kettlebell Training offers extensive coverage on getting started with kettlebells—setting goals, assessing fitness, and using safe technique—along with step-by-step instructions for each exercise and photo sequences depicting key movements.

Sample Kettlebell Sport-Conditioning Programs

http://www.humankinetics.com/excerpts/excerpts/sample-kettlebell-sport-conditioning-programs

This is an excerpt from Kettlebell Training by Steve Cotter.

Sample Kettlebell Sport-Conditioning Programs Now that you have an understanding of the basic exercise principles and energy systems involved, we provide some sample kettlebell programs for American football, basketball, boxing, golf, hockey, kickboxing, soccer, tennis, track and field, volleyball, and wrestling. Along with each program, we also briefly discuss the primary movement patterns and qualities employed in the sport. Use the training templates in this chapter as starting points for developing your kettlebell sport-conditioning workouts, and let your understanding of exercise principles, energy systems, and movement patterns guide you in putting together your own effective cross-training programs.

Read more from Kettlebell Training by Steve Cotter.