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69 Kettlebell Exercises That Quickly Help You Get in Shape

69 Kettlebell Exercises That Quickly Help You Get in Shape

Kettlebell exercises are great for building muscles, strength and flexibility. Yet, when I go to the gym, I rarely see someone taking advantage of them. I know their weird shape looks confusing but don’t let that scare you. They are extremely easy to adapt to for anyone who is willing to give it a shot.

As much as I love writing, I believe when it comes to comes to exercise tutorials, a video demonstration works best. So, refer to the video below to learn about 69 kettlebell exercises that are beginner friendly and can quickly get you in shape.

A little advice: Remember to pay close attention to the forms. Doing the exercises wrong may lead to injuries. Also, don’t try to do them all in one day. Choose around 3–5 to add to your routine. Once you start to get comfortable with the change, feel free to add more.

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Every time I talk to someone about kettlebell exercises, more often than not, they ask the same question: What are the benefits of using kettlebells instead of dumbbells or doing standard weight lifting? My answers are:

1. Kettlebell Exercises are Calorie Burners

    Photo credit: Source

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    Based on a study done by ACE Fitness Matters, people burn an average of 20 calories per minute when they are using kettlebells the right way. Therefore, if you spend one hour at the gym performing the exercises in the video above, you will burn around 1,800 calories.

    2. Kettlebells Take Away the Need to Go to the Gym

    Believe it or not, many people are reluctant to go to the gym because they are embarrassed. They are afraid of working out in public due to the fear of being judged. If that sounds like you, then kettlebell exercises are perfect for you. Buying the few sets that you will need is a lot more cost efficient than having a gym membership for a year. They will give you the opportunity to workout privately at your most convenient time.

    3. Kettlebell Exercises Relieve Back Pain

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      Many of you who are already in your 30s are no stranger to the infamous back pain. I know getting the right massage can soothe the ache, but that’s a temporary solution. The most effective way to get rid of pain from that region is by strengthening your latissimus dorsi. By focusing on a few kettlebell exercises that target your back, you will slowly get rid of the pain as the days go by.

      4. Kettlebells Provide a Full Body Workout

      Any fitness expert will confirm that giving yourself a full body workout through compound exercises is the best way to get in shape. Kettlebell exercises were designed specifically for that. Every movement give you the ability to workout huge muscle groups all at once. Furthermore, they will make your ligaments stronger, hence reduce your chances of injuries.

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      5. Kettlebell Exercises are Enjoyable

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        Over the years, there have been countless times when I chose not to go to the gym because my routine was extremely dull. If you are anything like me, the idea that you will do the same thing over and over again is very discouraging. Ever since I have started doing kettlebell exercises, I am happy to say that gym boredom hasn’t been an issue.

        There are literally hundreds of different routines that can be performed with kettlebells. I have been doing something new every week for a little over a year and there are still plenty of exercises left for me to try.

        A little advice: Drastically changing your workout routine will cause you to experience muscle soreness for about a week. So, make sure to learn about a few sore muscles remedies before switching over to kettlebells.

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        Last Updated on January 11, 2021

        11 Hidden Benefits of Using Oil Diffusers

        11 Hidden Benefits of Using Oil Diffusers

        Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

        Read on for 11 hidden benefits of using oil diffusers.

        1. Safe Scents That Make Sense

        Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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        2. Stress Relief

        Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

        3. Improved Sleep

        Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

        4. Appetite Control

        Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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        5. Bacteria and Mold Killing

        When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

        6. Decongestion and Mucus Control

        Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

        7. Mosquito Repellant

        Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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        8. Pain Relief

        While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

        9. The New Anti-Viral

        Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

        10. Improved Cognitive Function

        Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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        11. Money Saving

        With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

        Featured photo credit: Jopeel Quimpo via unsplash.com

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