However, the problem is coming. It is one thing to find a coach or a teacher (welcome to find me, I am a first-class kettle bell coach).
People who haven't touched it will start to learn. How to choose the right kettle bell? At present, there are two kinds of kettlebells that are really officially used. One is an improved version of the typical kettle bell when RKC Pavel was introduced to the United States (solid cast iron, and the diameter of the kettle body and handle changed with the weight), and the other is the competitive kettle bell adopted by AKC competitive organizations, whose appearance specifications are closer to the traditional Russian kettle bell style (most of them are made of raw steel, and the diameter of the handle and kettle body is not different because of the weight change, and the uncoated handle is identified by color for a long time). The pot body is hollow, and the appropriate counterweight is poured according to the customized weight). The shape is not suitable for the design of close-fitting and hand-moving. In recent years, due to the role of kettle bell in the training of professional athletes and the increasing popularity of comprehensive fighting techniques. From America to Europe, more and more people begin to know and want to try the kettle bell movement. Therefore, sports equipment manufacturers began to design and produce "substandard" new kettle bells; The most common style is variable weight. Products that don't look like kettle bells but are also called kettle bells have begun to appear. There are also ultra-light or overweight styles, and even surface materials that are completely unsuitable for kettle bell movements. If you look closely, you will actually feel a little dizzy. Personally, it should be that most manufacturers and designers who "actually don't use kettlebells for fitness" regard kettlebells as "another kind of dumbbell" to have such an evolution. The shape and proportion are close to typical kettle bells, and the weight can be adjusted, but the practical function is lost if the weight is not fully loaded. Needless to say, I am quite conservative. I always put a question mark on fitness equipment that is too novel or deliberately emphasizes multi-function. I will be curious, but I will also have doubts. After actually trying it, if it is really useful, it will be readily accepted; If it's just "another stunt", then avoid this equipment completely.
The following are some suggestions based on my own learning and experience. Adult lady, the lightest, please choose 8 kg kettle bell.
Adult male, please choose the weight 12kg as the lightest. Most people think that kettle bells weighing more than 8kg (about18kg) or12kg (26kg) are heavy, because they are mistaken for the same type of sports equipment as dumbbells. Even the standard weight kettle bell of 16 kg (35 lbs) is actually a standard starting point rather than "the limit of ordinary people" in terms of the movement characteristics of kettle bells. Too light kettle bell can't make effective use of the characteristics of this sport and realize "doing effective work" during the exercise. Some people advocate that the elderly or teenagers with weak physical fitness should not practice with the standard weight of ordinary adults. Personally, I think you can choose the minimum weight of adults at the beginning of your study, but don't do anything slightly dangerous. You can achieve "doing enough effective work in a short time" through proper weight and safe movements. For example, the dead lift, the goblet squat, the posture assisted by the coach and the floor pressure. Generally, the muscle training of isolated muscle groups requires that the centripetal and eccentric contraction of muscles be controlled for about 3 seconds in the whole range of motion of specific joints (single, double or multi-joints). The kettle bell movement can also carry out such muscle exercises, but it emphasizes the instantaneous explosive force of muscles and the coordinated operation of muscles in whole body movements. If you just want to exercise biceps and triceps, you can bring dumbbells instead of "lighter kettlebells" to exercise. If you want to be light, bottled water or steel thermos is more suitable for people with little strength and does not need any equipment. The kettle bell with competitive appearance has a large body and a large contact area with arms and body, so it feels gentle when practicing. Because the volume will not change with the increase of weight, it is also very suitable as a choice to improve skills and gain weight at the same time. Because of its large size, the effect of practicing the eccentric rotation of the kettle bell along the palm is obvious, and it is easier to master the key skills needed for this action. Because the volume of a general solid kettle bell will change with the change of weight, it will take some time to re-adapt to the change of center of gravity and feel when changing kettle bells with different weights (the diameter of the handle will also change with the weight). This style of kettle bell was improved when RKC promoted the kettle bell movement, deliberately making the kettle bell close to the usage habit of traditional solid dumbbells, reducing the resistance and strangeness of promotion. The traditional solid dumbbell also changes with the weight, so does the volume and handle part. The advantages of this kettle bell are also disadvantages. People with small palms and weak grip will feel that this kind of kettle bell is not easy to use, but they can also exercise their grip. Because the kettle is small, it is not easy to feel the "eccentric rotation" of the kettle bell skill. It hurts even more when you accidentally hit your arm too hard. But once you master the swinging skills of this style of kettlebells, it is relatively easy to practice competitive kettlebells. The only kettle bell with non-traditional design that can be recognized; The integrity of the kettle body and handle is not affected by the increase or decrease of internal weight, so it does not affect the safety and comfort of operation. As for other kettle bells with variable weight, I personally think there is only one product that is more reasonable and suitable for kettle bells. The adjustable counterweight is put into the hollow sphere from the bottom, which does not destroy the smooth sphere that is needed continuously in the practice of kettle bell. Other similar products with variable weight also have the same problem of uneven spherical surface. As long as the weight is not fully loaded (some are too light), it can't be clean at all, and it is comfortable to snatch and hold. Also, the diameter of the handle is too small, and it may be uncomfortable or unsafe because there are no two strokes, so I don't want to continue to do overhead or snatch. What's more, the configuration of the center of gravity has nothing to do with the original design of the kettle bell, and it has become a replaceable weight instrument that looks like a kettle bell, but its core spirit has nothing to do with the movement of the kettle bell. Seriously, I don't know what kind of consumer groups such products are aimed at. Personally, it's more like selling it to people who have not formally studied with Mr. Linghu. After buying it back, you can play and use it casually, and the equipment manufacturer will not care; It seems that if you go to a sporting goods store to buy an adjustable dumbbell or jump rope, the boss won't ask you, "Can you use it?" Pay the money, get the things, and then it's over. The kettle bell movement is not something that anyone can play dumbbells or elastic ropes at any time when he walks into the gym or at home, even if he has no experience. The safety of the kettle bell movement is not because it is easy to learn, but because it has been correctly guided and practiced step by step, so it can be safe. The kettle bells produced by different factories for different equipment manufacturers, whether typical or competitive, are slightly different in the kettle body and handle. These differences will not be the key factor of skill learning, but mainly feel. Because everyone's figure and palm are slightly different, even the brand recommended by many people may be awkward in your hand. Of course, you can get used to it gradually, and it won't have much impact on the skill itself. Or, slowly find a kettle bell that suits your hand. Manufacturers of kettlebells with some surfaces and handles not only make very lightweight mini kettlebells, but also introduce a "super anti-slip" version, in which the kettle body and handle are completely covered with vinyl or various unexpected synthetic rubber materials. Although this type looks cute (because there are various colors of coatings or surface materials), it really only has a good-looking purpose. At most, it is a whim to catch up and play on the swing, and other actions are just like playing tricks. I really don't know how a small toy weighing 5 kg and covered with a layer of non-slip glue can practice my whole body coordination, lower body explosiveness or core stability. I believe some people will say that there must be a way. But I think if it's so light, it's still an old saying that dumbbells can be used, or it's more economical to take a thermos bottle! The weight can be adjusted, but it is too light and the shape is not suitable; The handle is too wide and the proportion is too thin. The handle is too thin, and the fingers will feel too much pressure when lifting, fishing and swinging the kettle bell. Competitive style kettle bell handle, size design, feel very comfortable, personally think it is more suitable for people with smaller palms or shorter fingers. It is relatively easy to master and master the center of gravity of kettlebells for learning the skills of kettlebells. Personally, I don't like the kettle bell with paint on my hand. The main reason is that the paint itself makes you feel "too sticky" Imagine pressing your palm on a smooth paint surface and trying to move it. Do you feel stuck? This kind of friction is not conducive to the practice of kettle bell. If the surface of the material is sandblasted, it will have a smoother feel. There is also friction, but I don't feel "suddenly bitten." The handle of the kettle bell is very important. In addition to hand feeling, the movements of lifting, holding, swinging, leaning and supporting the kettle bell all require the relative positions of palms, fingers and the handle of the kettle bell. I didn't mean to show off, but made the kettle bell look like an abstruse kung fu. In fact, too many people take it for granted that when they hold the handle with one hand, they start to shake the kettle bell and naturally grasp the middle position, just like holding a dumbbell or barbell, naturally grasping "the center of a stable and motionless state." However, for a kettle bell, the most important skill is to grasp the corner of the handle and try to avoid holding it in the center of the handle. In the difficult snatch, you need to learn to move the handle of the kettle bell along this grasping position on the palm of your hand, so as to smoothly change the action. If the joint seam is not smooth, or because the surface coating is defective, or because of improper design, you can't do this action; Strictly speaking, it is an inappropriate kettle bell, and it is not recommended to buy it. Other accessories and precautions: kettlebells need almost no maintenance. Unless they collide with each other with great force, at most, the surface coating will peel off, and the kettle bell itself will not be too damaged or unusable. But doing some simple actions before and after use can ensure more comfort in practice. The handle of competitive kettlebells is generally uncoated. Some manufacturers have launched a full-painted version, but it is relatively rare, and almost all of them are customized. Personally, I don't like the painting with paint on the handle. Because of the smoothness of paint coating, it will obviously affect the feel. If you use spray paint to protect the handle from rust, you should always touch up the paint. Because simple painting will peel off as long as it is rubbed lightly. Unless you have baking paint equipment at home, it is recommended to use metalworking sandpaper or electric grinding wheel to smooth the joint between the handle mold and the corroded part. I use sandpaper. 120 himself, doing manual work. It will be finished in about an hour. Usually, after the practice is finished, the handle will be thoroughly wiped with a dry cloth, and then WD40 will be sprayed for foundation rust prevention. A month or two with sandpaper easy grinding is enough. A typical kettle bell also needs some time to smooth the seams of the mold. Because most of the kettlebells sold in the market are made in mainland factories, unless they are products of big brands (such as Longmen), there may not be a smooth seam between the coating and polishing of each kettle body. Don't be afraid to wipe off the paint on the surface. Feel is more important than paint and appearance. If the seam is uneven and smooth, the palm of your hand will easily wear out the skin. At the beginning of training, most of them will experience a process in which their forearms are bruised when they are close to their wrists, and their palms will be blistered or broken by cleaning and grabbing. This is because the technology is not yet skilled. The way to avoid pain is to be skilled and avoid using brute force. You can wear wristbands at first, but please don't wear any kind of gloves to practice kettlebells! Cotton work gloves will make you lose enough friction, unstable grip, and it is easy to drop the kettle bell and fly out. Rubber or leather gloves will cause too much friction and make it impossible to practice the correct kettle bell technique. Some people sweat a lot, and feel that the kettle bell skater can't grasp it stably during practice; It is suggested that magnesium powder for rock climbing can be used to increase the friction between the palm and the handle of kettle bell. Most beginners will encounter the problem of "the kettle bell turned over and hit the arm" when practicing clean grab. That is, the culprit of practicing bruises. This is related to the "eccentric rotation" technology mentioned earlier in the article. Of course, some kettle bell teaching schools will encourage students to get used to the pain of the kettle bell turning over and hitting their hands as a kind of "anti-smashing training". Unless you practice kung fu or fighting skills, you need to strengthen the fighting ability of your forearm, which is personally discouraged. The most famous brand is the typical kettle bell of Longmen. The vast majority of people who practice, even if they are not the brand, use a typical model and the promotion is very successful. On the contrary, the larger competition model is not very popular. Maybe it has something to do with volume. The same weight, large volume, inconvenient to carry or store. There are various brands of kettlebells to choose from online. As long as you pay attention to the freight, don't be scared by the freight, you can rest assured to choose slowly. Nonsense about appearance, material and weight has been said before, so I won't repeat it. If it is in Taiwan Province Province, there are always kettle bells selling classic and competitive models in Taiwan Province Province at present. People who need to buy can pick up the goods themselves (that's how I take the small pot home). Or by sending, increase more freight. This is the most amazing product with vibration function. It looks more like fashion accessories than sports equipment. As for other innovative designs, products with non-traditional specifications, also called kettle bells, I really can't recommend them generously. Personally, I think these products are really similar to the "small toys" mentioned in the functional training articles translated before. Even when the "vibrating kettle bell" appeared, to be honest, I didn't know. Besides being used as fitness equipment, doorman, pickle and pedal, what else can kettlebells do, massage thighs or back?
16kg typical kettlebells 16kg competitive kettlebells, the handle part is usually not painted.