Will you turn into a Barbie doll by training with kettlebells? Fitness beauty witch teaches you how to lose 10 kg in half a year

In recent years, when you go to the gym, you can see many women practicing "kettlebells", which are said to have benefits such as weight loss, fat burning, and muscle training. For those who have not yet tried kettlebells, which are known as "palm-held gyms", there are many questions. Among them, the most common ones are "Will I become a King Kong Barbie if I practice kettlebells?" and "Is it dangerous to practice kettlebells? Will I get injured easily?" Linda, a beauty in the fitness world, swings the kettlebell for 3 minutes every day. Not only does her butt become perkier and her legs become firmer, but her belly even becomes flatter. Let her solve these common problems for everyone.

Kettlebell training is a popular and effective fat burning exercise

Kettlebell training, which has only become popular in Taiwan in recent years, is an effective fat-burning exercise. During fitness training, you can do various exercises such as pushing, lifting, throwing, squatting and jumping. Kettlebells combine aerobic and resistance training, which can not only burn a lot of calories during exercise, but also continue to burn calories after exercise! It can burn 20.2 calories in 1 minute and is the most effective tool for weight loss. Just by shaking your body for 10 to 15 minutes at home every week, you can reduce body fat and reshape your body curves. It can be said to be a savior for women, it can get rid of old stubborn fat and cellulite, and then make the buttocks perky and the belly thin.

The attraction of kettlebells lies not only in helping with weight loss, fat burning and body sculpting, but also in that they can effectively enhance the strength of the muscles of the upper limbs, trunk and lower limbs through training, and can quickly show results in strengthening muscle groups. It is not inferior to aerobic exercise or other resistance training.

Reduce body fat: Kettlebell training core muscles + tabata interval training

Linda Lin, a 48-year-old beauty in the fitness world, fell in love with kettlebells to train core muscles and teach classes, teaching many students to practice together. She said that when she was training her core muscles before, she could reduce her body fat by 5% in 3 to 6 months, which was considered quite good; but after training with kettlebells, she lost 10 kilograms in 6 months, and there are many students who can reduce their body fat by 10%.

In her new book, Get Rid of the Wide, Flat, and Fat! 48-year-old kettlebell beauty: Linda, the beauty witch in the fitness world, teaches you 40 effective ways to slim down your waist, legs and buttocks! ” stated that the advantage of practicing kettlebells is that it has both aerobic and anaerobic exercise effects. Core training on the mat is anaerobic training, which is very effective for body sculpting, especially the belly, but lacks aerobic training of the heart and lungs. Therefore, tabata interval training will be combined in the course. A kettlebell class can make people breathe and sweat, while also providing great muscle strength training!

Before learning kettlebells, many girls will ask the following common questions, such as "Will I become a Barbie doll if I learn kettlebells?" and "Is it dangerous to learn kettlebells? Will I be easily injured?" The following are Linda's answers based on her experience:

Common Myths About Kettlebell Training

★Myth 1: Will I become a Barbie doll if I practice kettlebell training?

Kettlebell training is a full-body exercise and is unlikely to train large local muscles. If you want to become a Barbie doll, you need a lot of calories and whey protein, and you need to do weight training to a certain level and repeat it over and over again to achieve Barbie's body. So women don’t need to worry too much when practicing kettlebells.

★Myth 2/Is kettlebell training dangerous? Will it be easy to get hurt?

Although a small kettlebell weighs 8 kg or 16 kg, and needs to be swung back and forth, what if you don’t hold it firmly and it flies and hits someone or the floor? Injuring people is another matter. The main reason is that many trainees will hold the kettlebell tightly and use the strength of their hands to swing the kettlebell instead of using the hip explosion to push the kettlebell, which often causes wrist injuries or elbow pain.

Kettlebell training relies more on hip explosions, not pulling with hands; correct body line positioning, for example: core output (belly sucked in), shoulder straps adducted and pressed down, and don't shake your knees. As long as you learn hip explosions, use hip explosions to bring the kettlebell to the appropriate position, and choose a kettlebell that suits your weight (it is recommended that beginners use 8KG for females and 12KG for males), you will not get injured.

As for the training time for beginners, it is recommended to adopt HIIT high-intensity interval training, for example: Swing 36 times in 1 minute, rest for 30 seconds in between, and perform 5 sets of training; after getting used to it, you can slowly extend the time.