{"id":6816,"date":"2022-09-19T15:59:09","date_gmt":"2022-09-19T14:59:09","guid":{"rendered":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/?p=6816"},"modified":"2023-10-02T11:52:35","modified_gmt":"2023-10-02T10:52:35","slug":"todo-sobre-kettlebell-guia-sencilla","status":"publish","type":"post","link":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/todo-sobre-kettlebell-guia-sencilla\/","title":{"rendered":"Todo sobre la kettlebell: la gu\u00eda m\u00e1s completa y sencilla"},"content":{"rendered":"\n<p>La kettlebell o pesas rusas son un invento extraordinariamente simple y eficaz. Su origen se remonta al Imperio ruso en el siglo XVIII, donde se usaban para pesar la cosecha. A\u00f1os m\u00e1s tarde surgen las primeras competiciones con kettlebell, las cuales constituyen el inicio del deporte Girevoy, donde se mezcla potencia, resistencia y t\u00e9cnica.<\/p>\n\n\n\n<p>Actualmente, con la explosi\u00f3n del fitness a todos los niveles, se trata de <strong>un complemento que ha entrado muy fuerte en cualquier tipo de entrenamiento, desde deportistas profesionales hasta novatos<\/strong>. En este art\u00edculo te explicamos por qu\u00e9 deber\u00edas usarlas si a\u00fan no lo has hecho.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/plantilla-para-programar-tus-entrenos-y-dietas\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"272\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook.jpg\" alt=\"\" class=\"wp-image-7356\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook.jpg 670w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook-300x122.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook-550x223.jpg 550w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfQu\u00e9 es y para qu\u00e9 sirve la kettlebell?<\/h2>\n\n\n\n<p><strong>Las kettlebell originales eran bolas de ca\u00f1\u00f3n a las que se les soldaba un asa de hierro<\/strong>. En la actualidad est\u00e1n hechas de diferentes formas y materiales, aunque las m\u00e1s recomendables son las del deporte de Girevoy. Estas tienen el tama\u00f1o aproximado de un bal\u00f3n de f\u00fatbol sala y, sea cual sea su peso, siempre tienen las mismas dimensiones, lo cual hace m\u00e1s f\u00e1cil el aprendizaje y la ejecuci\u00f3n de movimientos.<\/p>\n\n\n\n<p><strong>Se diferencian de una mancuerna en el hecho de que el peso queda distribuido en un eje externo a la zona de agarre <\/strong>y, por lo tanto, resulta m\u00e1s f\u00e1cil realizar movimientos de potencia como el snatch o el clean and jerk.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"925\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-paraque.jpg\" alt=\"para qu\u00e9 sirve la kettlebell\" class=\"wp-image-6817\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-paraque.jpg 1000w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-paraque-300x278.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-paraque-768x710.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-paraque-550x509.jpg 550w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>Hoy en d\u00eda podemos encontrar dise\u00f1os y pesos adaptados a todas las necesidades como es el caso del \u00faltimo modelo de <a href=\"https:\/\/www.fitfiu-fitness.com\/es\/pesa-rusa-triangular-kettlebell\/\">kettlebell triangular de FITFIU<\/a> y parte del nuevo pack de Patry Jordan, con un peso de 3,2kg y un agarre muy agradable debido al material con el que se ha creado.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"658\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-material.jpg\" alt=\"kettlebell triangular\" class=\"wp-image-6881\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-material.jpg 1000w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-material-300x197.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-material-768x505.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-material-550x362.jpg 550w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfQu\u00e9 ejercicios puedo hacer?<\/h2>\n\n\n\n<p>Los ejercicios m\u00e1s famosos, efectivos y \u00fatiles para mejorar nuestro estado de forma con las kettlebell son los siguientes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>El swing<\/strong>: es el cl\u00e1sico empuje de cadera acompa\u00f1ando el movimiento pendular mientras la pesa se sujeta con una o las dos manos.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"657\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-swing.jpg\" alt=\"ejercicios con kettlebell, swing\" class=\"wp-image-6818\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-swing.jpg 1000w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-swing-300x197.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-swing-768x505.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-swing-550x361.jpg 550w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>La cargada o clean<\/strong>: es muy similar a la cargada de halterofilia y se puede hacer con una trayectoria lineal o circular.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-clean.jpg\" alt=\"ejercicios con kettlebell, cargada\" class=\"wp-image-6823\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-clean.jpg 1000w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-clean-300x200.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-clean-768x512.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-clean-550x367.jpg 550w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>El push press<\/strong>: es un press de hombros con ayuda de la cadera, rodilla y tobillo.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-cargada.jpg\" alt=\"ejercicios con kettlebell, push press\" class=\"wp-image-6819\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-cargada.jpg 1000w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-cargada-300x200.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-cargada-768x512.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-cargada-550x367.jpg 550w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>El snatch<\/strong>: si se hace con peso, quiz\u00e1s es el ejercicio m\u00e1s t\u00e9cnico y que requiere m\u00e1s concentraci\u00f3n. El objetivo, al igual que en halterofilia, es levantar la carga en un solo movimiento desde el suelo hasta llegar por encima de la cabeza.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"754\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-snatch.jpg\" alt=\"ejercicios con kettlebell, snatch\" class=\"wp-image-6820\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-snatch.jpg 1000w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-snatch-300x226.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-snatch-768x579.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-snatch-550x415.jpg 550w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>El levantamiento turco:<\/strong> tumbados en el suelo, debemos intentar levantarnos con la kettlebell sujetada con un brazo que en todo momento permanece vertical y estirado.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"808\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-levantamiento.jpg\" alt=\"kettlebell, levantamiento turco\" class=\"wp-image-6882\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-levantamiento.jpg 1000w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-levantamiento-300x242.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-levantamiento-768x621.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-levantamiento-550x444.jpg 550w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Lo esencial a la hora de elegir una buena kettlebell<\/h2>\n\n\n\n<p>Para acabar, vamos a ver qu\u00e9 debemos tener en cuenta cuando elijamos una kettlebell. <strong>El tama\u00f1o de la esfera debe ser de unos 18 cm de di\u00e1metro, ya que es lo m\u00e1s c\u00f3modo<\/strong>. Adem\u00e1s, el asa de agarre debe tener un buen grip y una circunferencia adecuada al tama\u00f1o de nuestra mano, ni muy gruesa ni muy fina.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"664\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-elegir.jpg\" alt=\"Elegir una buena kettlebell\" class=\"wp-image-6821\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-elegir.jpg 1000w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-elegir-300x199.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-elegir-768x510.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/kettlebell-elegir-550x365.jpg 550w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>En cuanto al peso, se aconseja, <strong>si eres principiante, usar de 8 a 12 kilos para ejercicios b\u00e1sicos como el swing o la cargada, y de 4 a 6 kilos para los m\u00e1s t\u00e9cnicos<\/strong> como el levantamiento turco o el snatch. En caso de que seas de nivel intermedio, podr\u00edas usar de 16 a 24 kilos en los b\u00e1sicos y de 8 a 12 en los ejercicios t\u00e9cnicos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/plantilla-para-programar-tus-entrenos-y-dietas\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"272\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook.jpg\" alt=\"\" class=\"wp-image-7356\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook.jpg 670w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook-300x122.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook-550x223.jpg 550w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>La kettlebell o pesas rusas son un complemento que ha entrado muy fuerte en cualquier tipo de entrenamiento, desde deportistas profesionales hasta novatos.<\/p>\n","protected":false},"author":13,"featured_media":6913,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[398],"tags":[],"class_list":["post-6816","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-empoderate"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Todo sobre el kettlebell - Blog FITFIU Fitness<\/title>\n<meta name=\"description\" content=\"La kettlebell, el material m\u00e1s minimalista con el que conseguir resultados sorprendentes. En este art\u00edculo te hacemos una gu\u00eda practica.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/todo-sobre-kettlebell-guia-sencilla\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Todo sobre el kettlebell - Blog FITFIU Fitness\" \/>\n<meta property=\"og:description\" content=\"La kettlebell, el material m\u00e1s minimalista con el que conseguir resultados sorprendentes. 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