'Reverse exit' is the best exercise with weight for muscle mass gain

If you believe in history, then in the Middle Ages, a person practiced exercises with weights. The shells looked like weights in their shape. First of all, the military training of the Gunners forced them to exercise with the cores. This exercise required considerable physical strength. In our time, you can often hear that kettlebell sport is losing its relevance. After all, now there are a lot of gyms equipped with a wide variety of simulators. However, it is still too early to write off this projectile.

Virtually any exercise with weight effectively pumps the muscles of the hands. According to statistics, each athlete who visits the gym, includes in the program of their training classes with cast iron weights. Given the completeness of gyms, this is a very good indicator. During the training, active muscle development is observed, the musculoskeletal system is strengthened, and the endurance level is increased. Significantly improves the work of the cardiovascular system. The elbow and wrist joints are getting stronger.

If you want to increase the strength of your grip, you need to perform one useful exercise with weight. "Reverse exit" trains the forearm tendons, ligaments and brushes. Carrying out this exercise with weight, you need to breathe properly. We carry out the inspiration when we lower the projectile, and exhale - at the final stage, preferably through the mouth.

Consider the starting position and key points. The projectile should be in front of him, the back is bent, the buttocks are laid back. Then we take the weight and perform the exit. That is, by the strength of the hips and by the inertia of the body, we raise the cast iron weights to the level of the chest. The hand does not need to be twisted. This is the main difference. After that, we bend the arm so that the forearm is completely perpendicular to the floor. Hold the projectile by the handle, so that the bottom is on top. It is recommended to perform this exercise with a weight less than 3-4 approaches for 5-10 repetitions.

The mistake of most beginners is to work with large weights. Kettlebell lifting is not an exception. If you have not done exercises with weights before, it's best to work with a little weight. Of course, classes with weights are an effective way to increase muscle mass. However, only with the right approach can you achieve the desired results. In most cases, training should be started using a "pudgy" weight. This shell weighs exactly 16 kilograms. If you work hard, you need to take a collapsible dumbbell. During training, it is best to increase the weight gradually. Each athlete feels his limit of opportunity. If you are able to do 10-15 repetitions in one set without much difficulty, it's time for you to increase the weight of working approaches.

Before you start training with weights, you need to warm up properly. The warm-up should include exercises that develop flexibility. It would be nice to make a small run in order to prepare the cardiovascular system. Kettlebell training significantly improves the results when bench press lying and standing.

Do not deplete your body and do it every day. Enough three workouts a week. The main thing in kettlebell lifting is technique. Any exercise with kettlebells when properly executed gives maximum effect. Before the start of intensive training, you need to be examined by a doctor. If you have recently undergone surgery, it is better not to take risks. Excessive physical activity, cause enormous harm to the body.

If you are constantly engaged in gyms, keep track of your well-being. It is necessary to undergo a special medical examination at least twice a year. It is best that training with weights be carried out in tandem with a more experienced athlete. Ideally, you need a qualified specialist who will tell you how to do this or that exercise.