Swinging is the new effective stretching with the Kettle bell yoga exercise

A beginners guide for learning new yoga and kettle-bell fusion training method

Image credits to thoroughlyreviewed

What is Kettle bell Yoga ?

• Kettle bell yoga is a fusion method workout of combining both kettle bell training with Yoga stretching practise.
• This fusion method is effective for strength building as well as creating a proper stretching relaxation yoga session feel for the students.

Video credits to Sophie Uliano youtube channel

• kettle bell yoga fusion is gaining more popularity among yoga community , especially for cross-fit and gym rats.
•  Using kettle bell as a strength training prop is very useful for toning muscles as well as stretching your muscles.

what are the Basic Types of Kettle bells used ?

1. Cast Iron Kettle-bell
2. Competition Kettle-bell

1.Cast Iron Kettle-bell :

• Cast iron kettle bells are standard type with wider handle with much small bell size.
• Its the kettle bell commonly used in gyms and home session.

who uses Cast Iron Kettle-bell ?

• Simple and compact model of kettle bell for beginners.
• Less cost, more affordable type.
• for people who wants quality with comfort.
• standard type easier availability.

2.Competition Kettle-bell :

• Competition Kettle-bell are slightly different than your standard kettle bell, these kettle bell have smaller handle with slightly bigger bell.
• These kettle bells are also known as Pro grade bells.

who uses Competition Kettle-bell ?

• Professional athletes and weight lifters must be using these bells.
• people with smaller hands must try these using both hands in a single bell.

What are the kettle bells to avoid for Beginners ?

1. Plastic Covered - Slippery can cause injury.
2. Thick Handles - too thick handles are hard to wrap your fingers around.
3. Small Handle Spacing - too small will bruise your wrist area.
4. Large Handle Spacing -  Too large spacing can affect forearms and chest.
5. Sharp Edged - poorly finished handles can cut hands.

What to wear for a Kettle bell Yoga class ?

• Always remember to Dress appropriately and comfortably for the workout session.
• Wearing extremely loose fitting dresses can cause potential injuries during workouts.
• Also wearing to fit clothing can restrict many swinging as well as stretching movements during exercise.
• Choose flat shoes for the fitness class , because it will give you more grip than other shoe models.

What are the things are remember before starting Kettle bell training ?

• Try to select the buy the right kind of kettle bell suited for you.
• Use professional trainer's guidance while handling the kettle bells.
• Start with lighter weighted kettle bell then gradually increase the load.
• Don't over train with longer hours , have a strict time schedule for workouts.
• First master the basic move with precision without underestimating them.
• Breath properly while workout , without a proper breath you may have fainting issues.

What are the benefits of Kettle bell yoga fusion exercise ?

• Best cardiovascular workout , good for heart.
• Its more safe way to lift weights without any physical injuries.
• Increase the Core strength and sculpting abs.
• Improves overall body strength and stamina.
• Boost the immune system in body.
• Decrease mental stress and depressive conditions.
• Helps for loosing weight and burn more calories.

Scientific Research on Kettle bell training exercise :

• In a 2010 study shows that kettle-bell training exercise approximately 20 calories per minute , which means 400 calories will be burned within 20 minutes of workout session.
• Another scientific study shows that kettle bell swinging exercise increased the low back strength and improves the total body external stimulus awareness.
• In one study on exercise suggest that kettle bell training not only strengthen the lower back ,but also increase the rate of blood flow to your back.
• In a 2015 study shows that people who used kettle-bell workout for 4 weeks had 6% increase in VO2 max score (amount of oxygen your body can use).