Kettlebell, exercises and training

Edited by Dr. Umberto Miletto

The kettlebell, also called Girya, is simply a cast iron ball with a handle. As Pavel Tsatsouline, the world's greatest kettlebell trainer, says, a kettlebell is "a cannonball with a handle. It's a complete gym that is held in one hand."

It is a very ancient tool, just think that the first rudimentary versions were already present among the Shaolin monks who used them to improve muscle strength and endurance.
Kettlebells were for a long time the only training tools in Russia, used both at school level and in sports training and above all for training and training of the Russian army.
Nowadays the Giryas are used by numerous physical trainers to train their athletes, used in the training of the armed forces and special teams of different countries and by an ever-increasing infinity of training enthusiasts to maintain and improve their condition. physics.
They have recently arrived in Italy and are mainly aimed at sports teams, athletic trainers and real training enthusiasts. But for most of them they are unknown objects, the fault of the media and of those who must provide correct information. And do you know why? they cost little and really work, few would earn, so much better to sell for miraculous vibrating platforms, electrostimulators, tools of the moment, etc. etc.
The kettlebell is an ideal training tool for those who want to be stronger, more explosive, more resilient, look more toned and lose those extra pounds. Everyone can take advantage of the potential of kettlebells.
Training with the Giryas is extremely tiring but the results that come with it are fantastic and incredible. Ideal for those who have little time to go to the gym and for those who want to train with the gym equipment at home or in the park near the house. Just buy two kettlebells of the right weight and you can immediately start training.
Recommended weights are 12kg for out of shape individuals, 16kg for fit individuals and 24kg for highly trained individuals.
With these tools you will be able to do an infinity of exercises that are really useful to improve your shape and to raise your performance.
Just write kettlebells on video sites to realize how great this workout is all over the world, and how thousands of users film themselves to show everyone the results achieved with these wonderful training tools.
I guess this is the first time you have seen kettlebells, well now you know that they exist and if you start training with them you will discover their full potential!
Attention kettlebells, unlike many activities proposed today in most Italian gyms, are formidable tools, praised by many Strength Coaches from overseas, but you have to learn how to use them in the right way to ensure that they produce the desired improvements.
My intent is to show you the usefulness of the Giryas by offering you a series of basic exercises with which you can start your workouts. The following exercises are ideal for improving the tone of the whole body, burning those extra pounds that you carry around. and raise your level of general well-being.

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Kettlebell Swing

It is "the" basic exercise with which anyone has started to approach kettlebells.
Feet shoulder-width apart and firmly planted on the ground, grasp the kettlebell with 2 hands and begin swinging the kettlebell frontally. The oscillation is given exclusively by the thrust of the legs and pelvis, the arms support the movement and the back always remains "tense" and straight.
The muscles mainly involved are the muscles of the legs and pelvis (buttocks in particular), but the whole body (especially the abdominals and back muscles) will work intensely in order to coordinate and balance the body in this difficult exercise.
Perform 15 repetitions 3 times. Retrieve 1 "between each set.