Do you want to lose weight without having to exercise for hours a day? Opt for the kettlebell, an accessory of Russian origin that looks like a kind of ball with a handle .
Kettlebells are on the rise at the moment. They are even used in crossfit boxes . Their greatest advantage: to lose weight quickly and healthily by practicing exercises only 10 to 30 minutes per week. But of course, efforts have to be intense.
How to choose your kettlebell, also called Girya in Russian? A ball of 8 to 12 kilos is recommended for a woman who is not a sportswoman at heart, 16 to 20 kg for a beginner man . If you are used to SlimPhoria Keto Reviews doing intensive activities, opt for a heavier model: 16 to 20 kg for women and 20 to 24 kg for men.
Now that you are well equipped, here are the exercises you can do with your kettlebell to lose weight quickly.
The kettlebell swing
10 to 15 minutes a week of this exercise will allow you to burn calories .
Place the ball between your thighs, legs bent. Then swing it between your thighs by lifting it in front of you. At the same time, flex and extend your knees and hips as if you are doing a squat .
The benefits of this training are numerous. It works several body parts such as the shoulders , thighs, glutes, arms, pecs and abdominals for overall weight loss .
It makes you gain muscle mass, endurance and improves your cardiovascular system.
The abs with a kettlebell
This is another exercise that you can do between 15 and 30 minutes per week (divided into 2 sessions) .
It brings precious benefits to those who wish to regain a flat stomach . Sit with your legs folded in front and your feet flat.
For more comfort, place a soft cushion under your buttocks. Firmly take the Russian ball in both hands by the sides Slimphoria Keto of the handle in front of the chest.
Then turn the waist on both sides, bringing the kettlebell towards each side of the hips . Contract your stomach well, keep your feet flat on the floor, your back should stay straight.