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Beginners who aim to sculpt a lean and toned physique can benefit from incorporating free weight workouts into their routine to build strength, improve muscle definition, and boost metabolism.
Kettlebell workouts can improve strength, power and endurance. Try these kettlebell exercises for beginners for a calorie-burning cardio and strength workout.
Whether you're a beginner or an experienced lifter, the following 10 standing kettlebell exercises will target all major muscle groups, helping you burn fat while sculpting a lean, toned body.
A chin-up (palms facing backwards) places more emphasis on the biceps and a wide grip pullup places more emphasis on the lats. As beginners of this exercise are often unable to lift their own bodyweight, a chin-up machine can be used with counterweights to assist them in the lift. Equipment: chin-up bar or chin-up machine.
Common superset configurations are two exercises for the same muscle group, agonist-antagonist muscles, or alternating upper and lower body muscle groups. [29] Exercises for the same muscle group (flat bench press followed by the incline bench press) result in a significantly lower training volume than a traditional exercise format with rests. [30]
Exercises focusing on the legs and abdomen such as squats, lunges, and step ups are recommended to increase leg and core strength, in doing so, reduce the risk of falling. [9] Bodyweight exercises provide multi-directional movement that mimics daily activities, and as such can be preferable to using weight machines.
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