Chico Camus Kettlebell muscle building sessions for rehab of osgood-schlatter disease

If you want a body like a Hollywood action hero, use the Kettlebell swing to build your quadriceps and hamstrings and get cut simultaneously. To achieve this, you ought to put together a range of movements in a session in this way:

  1. Kettlebell swing
  2. Dumbbell Rear Lunge
  3. Kettlebell swing
  4. Seated Good Mornings
  5. Seated Bent Over Dumbbell Reverse Fly
  6. Dumbbell Hammer Preacher Curl
  7. One-Arm Kettlebell Floor Press
  8. Smith Machine Seated Wrist Curl
  9. One Arm Dumbbell Upright Row
  10. Kettlebell swing

It is simpler to get from one movement to the next set up the routine in advance of working out. Test yourself by lowering recovery times in between activities while you progress through the workout. Begin with 50 seconds in the initial round and maybe 10 seconds for the very last round. The shifting of exercises in the circuit provides ample time to recover for the hips and hamstrings. You are using the effectiveness of the Kettlebell swing in a really effective way. Do not rush the exercises. Really focus on the quads and hamstrings with heavier weights.

If you want decent looking legs and hamstrings, you will have to lower your body fat percentage as well. Listed below is an example of metabolic training using the Kettlebell swing to accomplish that:

  1. Kettlebell swing
  2. Smith Machine Front Squat
  3. Kettlebell swing
  4. Seated Cable Row
  5. Barbell Preacher Curl
  6. Close Grip Push Up
  7. Kettlebell swing
  8. One-Arm Kettlebell Floor Press
  9. Barbell Wrist Curl Over Bench
  10. Kettlebell swing

Test yourself by minimizing rest periods between movements as you work out. Begin with 50 seconds for your first circuit and finish on perhaps 10 seconds for your final circuit. As opposed to low intensity cardio exercise that eats up muscle for fuel, making use of weights using this method allows you to pack on muscle mass and to eradicate surplus weight. Note: make an effort to maintain perfect exercise form even if you start to flake out a little.

To build up your legs and hips while using Kettlebell swing, and build up several other facets of health consider this particular metabolic circuit:

  1. Incline Bench Bodyweight Lunge
  2. Kettlebell swing
  3. Seated Leg Tucks
  4. Kettlebell swing
  5. Barbell Pullover
  6. High Barbell Front Raise
  7. Cable Preacher Curl
  8. Toes In Seated Calf Raise
  9. Lying Tricep Extension (Skullcrusher)
  10. Double Kettlebell Clean
  11. EZ Bar Reverse Grip Preacher Curl
  12. Kettlebell swing

Metabolic resistance training is like carrying out cardiovascular exercise but using weights, plus much more efficient. This is a smart way of developing the legs, buttocks and hamstrings as well as conditioning the rest of your body parts and heart.

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