Kettlebells for Dummies

ISBN-13: 9780470599297 / Angielski / Miękka / 2010 / 360 str.

Sarah Lurie

Opis

The way to a full-body workout with amazing results by mastering kettlebells Have you heard the buzz about the all-in-one strength and cardio workout that works every muscle in the body at once? There's a reason why professional athletes and A-list celebrities are joining the Kettlebells revolution-and now you can, too With numerous step-by-step photos throughout, Kettlebells For Dummies gives you everything you need to use kettlebells to safely improve strength, endurance, flexibility, joint durability, agility, mobility, athletic movement, and proper body alignment. Whether you're in your teens, 20s, 30s, 40s, 60s and beyond, you'll discover how this fast-growing fitness phenomenon can boost your metabolism and help you lose weight by mastering numerous kettlebell exercises.

• One of the most effective workouts for burning fat, building lean muscle, and achieving core strength
• One-hour workout can burn as much as 1,000 calories
• Named one of the most popular fitness trends in 2009

Whether you're a self-proclaimed gym rat or have never lifted a weight, Kettlebells For Dummies shows you that it's easy to use kettlebells to achieve a full-body workout that yields amazing results.

Spis treści

Introduction.

Part I: Gearing Up for a Kettlebell Workout.

Chapter 1: Shaping Up with Kettlebells.

Chapter 2: A Primer on Kettlebells: What They Are and How You Use Them.

Chapter 3: Picking the Right Kettlebell and Setting Up Your Home Gym.

Chapter 4: Moves for Success: Spine and Hip Essentials.

Chapter 5: Breathing Right, Warming Up, Cooling Down, and Taking Care.

Part II: Beginning with Basic Kettlebell Moves.

Chapter 6: Swinging Your Way to a Lean and Toned Physique.

Chapter 7: Turkish Delight: Tackling the Turkish Get–Up.

Chapter 8: More Essential Exercises: The Front Squat, the Clean, and the Military Press.

Chapter 9: Beginner Kettlebell Workouts to Lose the Jiggle and Build Strength.

Part III: Mastering Advanced Kettlebell Moves.

Chapter 10: Kettlebell Exercises to Help You Gain Strength, Flexibility, and Mobility.

Chapter 11: Whittle Your Middle: Core Exercises.

Chapter 12: Mastering the Five Ultimate Kettlebell Exercises.

Chapter 13: Kicking It Up a Notch with Advanced Kettlebell Workouts and Combinations.

Part IV: Using Kettlebells in Special Situations.

Chapter 14: Addressing the Fitness Needs of Young Adults, Boomers, and Seniors.

Chapter 15: Staying Fit during (and after) Your Pregnancy.

Chapter 16: Kettlebell Training for Athletes of All Levels.

Chapter 17: Rehabbing or Supporting Substantial Weight Loss with Kettlebells.

Part V: The Part of Tens.

Chapter 18: Ten Ways to Set and Meet Your Kettlebell Fitness Goals.

Chapter 19: Nearly Ten Guidelines for Finding and Working Out with a Certified Trainer.

Appendix: Kettlebell Resources.

Index.

O autorze

Sarah Lurie, RKC, CSCS, founded Iron Core, the first kettlebell training studio in the United States to exclusively offer Russian Kettlebell Challenge (RKC) certified instruction. Sarah is a nationally recognized kettlebell expert and has been featured in Fitness Magazine, among other publications.

Blurb

Get into the swing of kettlebells and benefit from an all–in–one cardio and strength workout

There′s a reason why professional athletes and A–list celebrities are getting into shape with kettlebells and now you can, too! Packed with step–by–step photos, this friendly guide gives you everything you need to use kettlebells to safely lose weight, boost your metabolism, and become strong and lean.

• Get the skinny on kettlebells find out how a kettlebell workout is different from other fitness programs, the many ways in which your body will benefit from it, and the gear you need to get started

• Shape up or ship out get friendly advice on essential hip and spine alignment and on the breathing techniques you′ll use in your workouts

• Get into the swing of things follow step–by–step instructions for getting the hang of fundamental kettlebell exercises

• Master the moves kick your kettlebell workouts up a notch with intermediate and advanced moves that will take your training to new heights

• Take special note equip yourself with special routines if you′re a young adult, a baby boomer, a senior, pregnant, an athlete, losing a substantial amount of weight, or rehabbing from an injury

Open the book and find:

• The origin of kettlebells, what they are, and how to use them

• Essential safety considerations

• Advice on picking the right size kettlebell

• Where to buy kettlebells and which traits to look for

• Tips on setting up a home gym

• Warm–up and cool–down stretches

• Photos that illustrate a wide range of exercises

• Form correction for common errors

• Workout routines for every level

Learn to:

• Work all your muscle groups at once

• Improve your strength, endurance, flexibility, agility, and body alignment

• Burn fat, build lean muscle, and achieve core strength

• Boost your metabolism and lose weight