Explosive force training: kettle bell If your training goal is to pursue explosive force and coordination of movements, kettle bell is your best choice. For physical strength, intensive training, or professional sports that require great explosive power, training with kettle bells can have a good effect. Among them, the snatch of the kettle bell, the clean and jerk of the kettle bell, the windmill of the kettle bell, the Turkish-style standing up, the bell swinging and other actions can be applied to many muscle groups on your body, and you can get twice the result with half the effort through the special action training of the kettle bell. Dell Polanco, head coach of Brickr Gym in new york, said that ringing the bell is particularly good, because it can increase your heart rate and provide the effects of weight training and aerobic training, and the muscles from back to thigh can be trained at the same time.
Basic movement training: Nikki Reifschneider, assistant coach of physical fitness and personal training at Miami University, said that dumbbells are very suitable as training equipment for beginners, starting with simple bench press, shoulder push, rowing and dumbbell squat, because the directions of these movements are very fixed, and most of them just move up and down, which can let beginners know the way of muscle exertion and lay the foundation for later training.
Full-body training: Liz Bar, a professional coach at upload Studios in new york, said that if you feel cold about full-body training, you might as well do HIIT training with kettle bells! Or, you can take the kettle bell as the last item of a day's training, and ring the bell for 30 ~ 60 seconds to increase the body's post-combustion fat effect and make you lose fat faster.
Novice: dumbbell bar. Suggest novice. Don't try kettlebells without a coach. You should start with dumbbells. In fact, all experts believe that dumbbells are the best training equipment, and it is safer for beginners to practice from dumbbells first.
Increase grip strength: Hu Ling said that because Hu Ling's grip strength is usually thicker than dumbbells, it is quite helpful for training grip strength. For example, you can use the action of bending and paddling with Hu Ling to increase the grip strength. When you have enough grip, you can challenge the more difficult horizontal bar movements.
Basic physical fitness: Dumbbell research points out that six weeks of basic weight training can effectively increase physical fitness compared with explosive training methods. In other words, if your goal is to improve your physical fitness, dumbbells are your best choice, not kettle bells.
Challenge yourself: the kettle bell Reifscheider said that due to the structural design of the kettle bell, its center of gravity will be located 6~8 inches below the handle, which is not as easy to control as a dumbbell. Therefore, actions such as pushing the kettle bell upward will become more difficult because of the relationship between weight and balance. When the kettle bell is pushed on the floor, it is upside down, so it will be much more difficult to operate than using dumbbells. Because of the instability of kettlebells, many people like to use kettlebells to increase the difficulty of training, but it will also make training more dangerous, so it is recommended that novices really don't try it easily to avoid danger.
Intensive training: Polanko said that using dumbbells will also bring some challenges to training. Don't do slow and boring dumbbell bench press. Try to use dumbbells for training that requires explosive force, such as lifting or squatting. Although it is better to use kettle bell for explosive sports training, for beginners, dumbbells can be used as a guide after kettle bell training, so it is not too late to get used to the action before switching to kettle bell. There is not only one training method for a fitness equipment. In addition, the size of the kettle bell is usually relatively large, and the weight gap is relatively large, so it is difficult to find the most suitable weight for yourself. Different from the average dumbbell, it is safer to use dumbbells to gradually increase weight than kettle bells for people who want to gradually increase weight.
Conclusion So, which is better, dumbbell or kettle bell? In fact, both are ideal tools, depending on your training needs and goals. Dumbbells are a good choice for beginners or people who pay attention to basic training movements. On the contrary, for explosive force trainer and interactive trainer, it is recommended to use kettle bell, which has the best effect. At the same time, the choice of weight is also very important. According to your schedule and plan, increase the weight step by step. If you have any questions about training, please consult a professional coach immediately. Don't get hurt because of improper use. Doing sports training well is the most important thing.