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
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