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Better Kettlebell Swings

L-Sit Swings for Better Kettlebell Swings
One of the best workouts involving the online cec certification that target and tone your abs and triceps like no other is the L-sit. This is an insanely intense workout and a move that is often performed by seasoned gymnasts. And when done with kettlebells, the workout transforms into one killer movement that will leave your breathless yet highly satisfied for a workout well accomplished. It is therefore important that you learn all about the L-sit during your kettlebell courses.

What is the L-sit

The L-sit is one of those workouts that look deceptively simple yet can be extremely stressful when tried for the first time. It is a simple movement where you sit on the ground with legs outstretched in front and palms resting on the ground on either side of your body. You then lift your butt to a certain height above the ground by the strength on your arms. So basically, in the final position you body is resting solely on your palms.

L-sits are best practiced on parallettes that look like miniature parallel bars that gymnasts use. You can even use push-bars, kettlebells or even just a pair of benches. All you have to remember is that the height of the equipment you use should be the same as you are able to lift yourself off the ground.

Benefits of L-sit

The L-sit definitely works wonders on your arms and the muscles of your abs. If you want muscular arms with chiselled abs you should definitely practise the L-sit. Apart from strengthening your arms and toning your abs, L-sits also improve functional strength in the core area and make your legs stronger and more firm. The movement also improves your grip, triggers lateral activation and improves core driven hinging.

L-sits with Kettlebells

Many institutes teach L-sits with kettlebells as part of their practical kettlebell courses. This is a unique movement in the sense that it is just the opposite of the kettlebell swing movement. Both movements engage similar mechanics but are performed in different places on motion.


In kettlebell swings, the power is provided by the forward and upward thrust of the hips whereas in L-sit swings, your lats are engaged to pull the kettlebell down into the ground while engaging the core for a powerful impact.

Safety Tips

The L-sit kettlebell swing certainly puts great stress on your entire body. kettlebell courses always emphasize that it is best for trainers to avoid offering this workout to clients who have just started exercising with kettlebells.

Remember that kettlebells are uniquely shaped with off-balance weight and it extremely difficult to keep them stable. Clients should first master the technique of handling and maneouvering the kettlebells correctly before trying to do L-sit swings on them.

Secondly, you should definitely have strong shoulders and arms so as to support your body safely. Along with this, good lat control is also essential to keep the body stable while doing L-sit swings with wobbly kettlebells. Losing your balance even for a second can lead to grievous injuries so do not try this on beginners. See more at the Girevoy training course in Australia!

Importance of Choosing the Right Exercise Regime

Most people who lead sedentary lives are unaware that the kind of exercise chosen has a long term impact on the life. If you are above 40 and have not exercised seriously before then keep in mind that you cannot jump into fitness activities without research. This why top Rozelle fitness trainers offer a pre exercise screening session in which participants are made to go through some physiological tests to determine which kind of fitness activity will suit them the best.

Find your style

Did you know that 60% of exercise benefits are dependant upon psychological participation? This means that if you participate willingly or like a particular activity then you are likely to glean more than 60% benefits from exercise groups in Balmain. Some questions you need to consider are as follows.

Do you like exercising alone and away from prying eyes? If this is the case then hiring a trainer would serve you better than hitting it off at a boot camp. Do you love aerobic activity like biking, running and swimming or does anaerobic exercise appeal to you more? Do you like unusual exercise forms like calisthenics, pyrometrics, kick boxing etc?

Ensure that your daily exercise regimen has enough of the exercise forms that you prefer in order to sustain your interest levels.

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Ensuring a fit between goals and means

The more fitted your exercise techniques (means) are to your exercise regimen (goals), the more likely it is that you are going to gain success in your endeavors. Look at this simple example; if you have decided that your aim is to lose weight then you should choose exercise forms like speed walking, running and biking as they burn off kilo joules of the body.

On the other hand if the ultimate goal is to build muscle then dumbbell and iron bar enhanced exercises will work well for you. The aim and the exercise techniques are co dependent and should be well fitted to each other.

If you are unsure about your goals at the moment, maybe it would be best to sit down with your Rozelle fitness trainer who will help you to set some realistic and achievable goals to start with, book online for a consultation.

Protecting yourself against injury

Unwise selection of exercises may lead you to jeapordise your health by prompting aggravation of health issues. For example if you have knee problems its best to avoid doing knee jerks and high jumps. Similarly if you are suffering from asthma then outdoor cycling or jogging is not suitable for you. The exercise you choose has to protect you against re-establishment of previous injuries and this is why it’s always recommended to take the help of professional exercise specialists like boot camp trainers.

Age specific exercises

Rozelle fitness trainers reminds us it’s a well known fact that as you cross the age of 55 the balance and the coordination of the body slips down. This is why trainers recommend senior participants to focus more on balance and flexibility building exercises. Likewise people from 30-45 are encouraged to focus on exercises that build up muscles as muscular growth leads to quick fat burning capacity. If you are under 30 then you should focus on aerobic activities like biking, cycling, swimming and running as they require a lot of energy investment.

Common Physical Injuries That Can Get Better With Boot Camp Exercises

Gone are the days when sitting at home the whole day on your bed was supposed to be the best type of body recovery plan. Loads of new medical and fitness science research proves that a physical training can result in far better medical outcomes than sole reliance on medication.

The dynamic rehabilitation plan

The dynamic rehabilitation plan comprises of a well thought out diet plan with recovery exercises done at Bondi workouts that slowly boost the strength of muscles. There is a lot of focus on rebuilding muscle strength as well as helping the injured area heal by therapy. The key logic behind this process is that the supporting muscles around the injured area have to grow strong in order to prevent strain to the injured area. And this according to fitness experts is only possible through the wise selection of exercises.

Healing injuries to the ACL

Because of the wider hips that women typically possess there is a lot of strain exerted on the knees and the back area. The joints and ligaments are also under a lot of stress which predisposes women to exercise injury. A study showed that women athletes are 6 times more prone to ACL injury than their male counterparts. The recovery routine suggested is almost always exercises that are responsible for strengthening the legs and the glutes.

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What happens after tissue injury?

When a group of tissues is injured after an accident, the fibers disrupt from each other. The muscles, tendons and ligaments are affected badly and some capillaries might have broken. A lot of blood and serum then seeps into the surrounding tissues which lead to discoloration and swelling.

If the injury is severe the area becomes tender and swollen and this is called localized trauma. The immediate symptoms are inflammation, tendinitis and bursitis. If there is deep tissue injury then boot camp trainers advise against aggravating the area in any way. Its best to do light stretches and twists without causing any kind of contact with the injured area.

You must be thinking that why is complete rest not advisable after tissue injury? Trainers from Bondi workouts say the logic is that the immune system is suppressed when the body goes into complete rest. This is why injuries take longer to heal. As and when you do light exercise, blood circulation increases and the affected area gets healed faster.

Using the RICE method

Rest, ice, compression and elevation are the four words that constitute the abbreviation RICE. This method is the best recommended way of healing after a deep tissue injury. Rest allows minimal movement of injured body area and ice deadens the sensation of pain. Compression allows a light pressure to be exerted on the body part and minimizes leakage of blood. Elevation is responsible for fluid dissemination from the injured area and helps in fast healing.

Personal trainers working at Bondi workouts recommend light exercise and protein filled diet along with the RICE method to heal injuries.

Keep in Mind when Exercising at a Marks Park Boot Camp

If you are a new mom then this must be one of the most blissful periods of your life when you are constantly lost in the pleasures that your little angel has brought into your life. However the mere fact that you are reading this article means that you are concerned about losing some of that amazingly stubborn post delivery fat. For fat loss and fitness training, boot camp Marks Park is highly recommended. However it does help to keep in mind some specific points.

boot camp

boot camp

When not to join a bootcamp?

Do not join a bootcamp or any other structured exercise programme if you just had caesarean delivery. Remember that because of the operative procedure, women who undergo the c section need more than twice the time normal women take to heal post a natural delivery. It’s very essential not to stress yourself in any way when your stitches have not healed.

What you can do is to practice arm and shoulder exercises at home post your delivery. Similarly if you have had a complicated delivery and the doctor has advised you bed rest then don’t even think of disobeying him.