| Exercise Your Bones: 2 Drills to Reduce the Risk of Osteo-Diseases and Increase Your Bone Density! |
If you have had concerns about bone diseases such as osteoporosis and have done your homework on the matter then you know that there are ways that you can counter the negative effects of this. The beauty is that you can counter the effects of this without medications, hospitals, and doctors. There is hardcore proof of this as long as you are willing to wrestle with a little iron! Allow me to introduce to you the kettlebell!
1. Kettlebell Squats: If you didn't already know that resistance training can help to increase your bone density, then you do now. It has been proven over and over again with females that have participated in controlled studies. Multi-joint movements that involve a consistent amount of spinal compression such as weighted squats have shown to significantly improve muscle and bone density. Of course, the more experienced and more dedicated participant yielded the greatest results. Kettlebell squats are a great way for you to start out with strengthening your bones and muscles. Simply place the bell directly between your feet. Keep your head and chest up and retract your shoulders. Look straight ahead and sit your butt back as you lower yourself to pick up the bell. Once you grab it simply stand up and lock out both your hips and knees. Set it back on the ground and repeat the process. Attempt 10 to 12 of these with a relatively heavy bell until you get good enough to increase the weight within a week or so of practice.
2. Double-Arm Kettlebell Swings: This is a drill that is designed for you to attempt once you have mastered the kettlebell squats! Once again, make sure your technique is sound and flawless before attempting either one of these drills. To execute the double-arm swing once again set the bell between your feet and start in the same way as you did with the squats. When you pick the bell up you will want to execute what is known as the hip snap movement to create momentum in order to swing the kettlebell back and forth in a fluent motion from between your legs up to your chest level. This "hip snap" motion is done by you flexing and extending at your hips and knees in a constant motion. You will only perform a quarter squat when doing the swings. Make sure that your shoulders are retracted, your arms are straight, and you keep your head up throughout the entire movement. This will certainly exercise your entire body and help you to further increase your bone density!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!
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