Building Muscles with Kettlebells

Kettlebell training is one the most effective workout routine for building muscle mass and strength. When done correctly and with the right intensity, kettelbells can help your clients develop an athletic body in no time.

Kettlebell workouts are fun and can be done anywhere anytime so that your client will never miss his daily routine of exercise. Kettlebell courses teach you several workouts that have the most wonderful effect on the body so this is something you must offer to your clients.

Building Muscle Mass with Kettlebells

Kettlebells are uniquely shaped equipments that require you to put in more effort in order to control and manoeuvre them correctly. Each and every muscle in your body work together while performing kettlebell workouts which means the entire body is toned and shaped beautifully.

That is why kettlebell workouts are consider as total-body exercises that can help clients develop incredible muscles with the right amount of intensity and progression.

However, along with kettlebell workouts, do remember that you will have to give equal emphasis on eating right and getting adequate amount of rest to allow your muscles to rejuvenate themselves after a hard kettlebell workout session.

At your kettlebell courses, you will learn several workouts that are ideally suited to help build more muscles mass.

The Kettlebell Double Clean and Press

Few kettlebell workouts are as effective in building muscles as the double clean and press. This is a power-packed series of movements that make use of tonnes of muscles with a combination of pull, hinge and press movements.

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While doing this workout, all the muscles of your body, both large and small get stimulated which leads to their growth and development.

You can even manipulate this workout in a number of different ways in order to vary the intensity and infuse more challenge into each workout session.

The Kettlebell Double Front Squat

The benefit of the squat can be further improved by using kettlebells along with this simple; basic workout. Squats are as it is great for strengthening the muscles of your thighs and when you use kettlebells, this further increases the intensity of the workout.

Trying to manoeuvre the weights against gravity while moving to the upright position from a deep squat puts tremendous pressure on the muscles of your lower body and you can flaunt real strong, muscular legs in no time.

Furthermore, the intensity of this exercise also helps build a strong core, arms, shoulder and back muscles.

The Kettlebell Seesaw Floor Press

Another common exercise taught at kettlebell courses is the seasaw floor press. Here you are using two kettlebells in alternate directions which makes this workout more fun and extremely effective in building muscles.

To do this workout, lie on the floor on your back and lift both kettlebells into a locked position overhead. Then lower each alternately taking care that both the kettlebells must always meet at the same level midway. This is quite difficult to control which is why this workout is incredibly beneficial for building your triceps and the muscles in your shoulders and chest. Be sure to swing by EPTI Personal Trainer Courses where they provide CEC points for personal trainers.

Why you should Stretch before Your Balmain Boot Camp Workout

Working out requires your body to be flexible so that you can reach, bend and twist per the requirements of each exercise. When you stretch your joints open up and give you a full motion range. If you are new to working out, you may not know how to go about a stretching warm-up. Awkward stretching could lead to straining of your joints, so you should take guidance from a Balmain boot camp fitness personal trainer.

How stretching affects the body

As mentioned above when you do regular stretching your body will increase in flexibility. The muscles become more flexible and your nervous system gets trained to bear up with further stretching.  If you indulge in stretching say for a month or so and then stop, the flexibility you achieve will disappear. Stretching helps the body to develop greater tolerance by creating changes in the unit level of muscle-tendon resulting in increased motion range.

Flexibility demands

How much flexibility you require will depend on the type of activity you have in mind. Example, if you run or jog you would not need the same range of flexibility as a ballet dancer or gymnast would. When you exercise your tendons and muscles tend to store and let out energy in a kind of spring action. If you emit surplus flexibility it could reduce the natural spring of the muscle. This would not be helpful for certain activities such as jumping, running, net games etc which require sudden changes of direction. On the flip side a Balmain personal trainer will advise you that lesser flexibility can cause straining of the muscles as the muscles will be unable to stretch and absorb such energy.

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Stretching examples

  • PNF or facilitation of proprioceptive neuromuscular stretching: The methods for this type of stretching can vary. In general, PNF involves holding on to a stretch with simultaneous contracting and then relaxing of the muscle.
  • Static stretching: This type of stretch involves moving the muscle to a point where mild discomfort is experienced and holding the position for around 30 seconds.
  • Bouncing stretches: These stretches are good for increasing the range of body motion. It involves bouncing and jerking movements while stretching.
  • Dynamic stretching: This stretching involves movements that are gentle and repetitive. Swinging of the arms is a good example. You would need to slowly increase the motion but yet remain within the stipulated range.

Injury risk

Though stretching is advocated before doing any serious workout, it will not protect you from injuries. It could help to some extent in reducing the chances of muscle tears, ligament tears, sprains and strains. Most boot camp Balmain companies will have insurance if you do happen to injure yourself.

Warming up

Stretching as also some light aerobic movements, are required as a warm up before starting a workout.  This will help to increase the range of motion and prepare the body for more intense movements. The blood flow increases to the muscles and the heart rate goes up. When the muscles are warmed up they are able to produce more energy resulting in quicker reaction time. If you enjoy doing stretching you should include it in your regular routine. However as mentioned above it would be wise to take the advice of a Balmain personal training instructor so that you undertake the right type of stretching before you start your workout.

Consistency and Persistence for Fitness Training Success

When undergoing PT certifications there is one thing you learn that may sound strange, but mental peace and acceptance is as important to any fitness training as the physical activities involved. When you go in for fitness training in Malta, besides the body adjustments you are looking for, you also need to develop new healthy habits on a long term basis. Such long term commitment requires a strong mental approach. You need to be mentally strong to commit to the workout routine on a regular basis. At times missing a couple of sessions can lead to your mind adjusting to no-workout days – and missing out can become a habit.

What a lifetime commitment requires

You will also learn during your PT courses that like getting involved in any serious activity your mind has to make necessary adjustments to cope with the timing, opportunity and activity itself. Fitness training in Malta can involve many ups and downs it can challenge your physical readiness as also your food intake. There will be days when you might feel like throwing in the towel and going back to square one. This is where you have to take hold of your doubts and persevere. Only then will you have a chance of succeeding.

Never give up

Face facts

You may often feel ‘why me’? Why am I so out of shape and need to go through fitness training? Do not pity yourself. Every person is different with different needs. You may be a bit on the bulky side so would like to lose some flab. Someone else may be too thin and need to build muscle.

There may be others who seem to you to have perfect bodies. Then why do they train? Because to maintain that well shaped body it needs constant working out and a state of healthy living. So if you need to do workouts to trim down, do not indulge in self pity. Take hold of your doubts and negative ideas and discard them. Adopt a positive attitude and focus on why you are training.

Slowly your efforts will show fruit and from there you can build a stronger approach. Along with exercising you will also need to adopt new eating habits to sustain good health. Just doing a few workouts here and there is not going to cut it. You have to take on the challenge long term.

‘Momentum’ helps

Once you get into the mood for training, you get swallowed up in a kind of positive force. Say you are able to lose a good few pounds in a planned period. Do not allow yourself to lose that force. Even if you find you have not made any progress, keep up a positive attitude. If you need to take it easy and swallow the disappointment, do so. But do not stop the training. Each small step will get you closer to your goal.

In time the fruits of your labour will show and you will see a leaner stronger person in the mirror with increased energy levels. You will recall that to reach the unhealthy stage it took your body some time. So also to get it back to being fit and healthy, you need to give it time. The important thing is to take the first step.