Sunday, 2 December 2012

now i got my eyes on : kettlebell

i've long accepted the fact that i'm not the cardio-maniac type. i despise jogging and running. brisk walking and cycling is okay, but considering the environment i'm living in currently... i'd rather be safe THAN sorry, rather than not safe THEN sorry.

so i've been thinking about doing weight training instead. and maybe some dumbbells or maybe kettlebells. so here i'm gonna paste some info i found :

1. For multiple-joint exercises, such as bent-over rows, chest presses or shoulder presses, you will need a slightly larger bell. Lie on your back on a bench or table, elbows bent at 90 degrees, upper arms parallel to the floor. Hold the bell in the hand of the weakest arm and straighten the elbow as you slowly push the bell upward toward the ceiling, as in a chest press. In a slow and controlled fashion, return to your start position. Repeat, counting repetitions until you can no longer proceed with control. If you can do more than 10 repetitions, move to a larger bell. If you can only do five or six or less, choose a lighter bell.

2. For single-joint exercises such as lateral raises, triceps extension and biceps curls, select a smaller kettlebell. To determine your best weight, hold the kettlebell in the hand of your weakest arm and slowly lift your arm to the side until your hand is at shoulder height. Slowly and with control, lower the arm to your beginning position. Repeat without resting. If you can do more than 10 but fewer than 15 repetitions, go to the next higher weight. If you can only do five or six repetitions, choose the next lower weight. 

3. Kettlebell prices :

Fitness Concept  (online price)
2lbs / 4kg = rm 23
4lbs / 6kg = rm46
6lbs / 8 kg = rm69
8lbs / 10kg = rm92
10lbs / 12kg = rm114
14lbs / 16kg =  rm160
18lbs / 20kg = rm206

No comments: