How to Lose Weight With a Bell Machine

Losing weight can be a difficult task for some but proper diet and exercise can help make the journey easier. Weight training in particular helps to strengthen muscles which in turn burns fat. If you don't like the gym or want a piece of equipment that works well at home, consider a kettle bell machine. Kettle bells are cannonball shaped objects with handles that come in a variety of weights. Sets can cost hundreds of dollars but an adjustable bell machine is much cheaper. These devices are single kettle bells that have discs that are secured with a locking mechanism. These discs vary in weight and can be added or removed. A bell with no discs usually weighs about 5 lbs. Use it to burn fat by doing a few of these exercises.

Things You'll Need

  • Adjustable kettle bell
  • Comfortable clothes
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Instructions

    • 1

      Purchase an adjustable kettle bell such as the Powerbell made by Weider. Open it up by pressing down on the lock mechanism on the top of the bells and adding or removing discs as needed until the equipment is at the desired weight.

    • 2

      Press down on the popped up lock to resecure the discs around the bell and back away from any furniture to give yourself enough space for effective exercise. Stretch your muscles first focusing on the glutes, thighs and back to minimize strain.

    • 3

      Start with the windmill exercise. Pick up the kettle bell and raise it above your head and hold it there with one arm. If you find yourself unable to do this, lower the bell and remove weight until you can. Keeping the kettle bell up at all times, lock your arm and push your hips out towards the bell. Turn your feet out so that they are at a 45 degree angle and then lower your torso until you can touch the ground in the opposite direction of your bell and hips. Repeat several times and then do the same for the other arms.

    • 4

      Rest for a few minutes before the next exercise. It is important to make sure you are not using too much weight to avoid causing injury. Aching is OK but pain is not. Stop if you feel any pain.

    • 5

      Return to a standing position and bend over so that the kettle bell is between your feet. Push back with your butt and bend at the knees while holding the ball in this position to get ready. Forcefully, swing the ball forward thrusting your hips to propel it with your hamstring muscles. Allow the bell to swing back between your legs and switch arms. Alternate between the arms for several sets and then rest a few minutes.

    • 6

      Lower yourself into a squatting position and hold the kettle bell with your arm bent up by your face. Press the kettle bell up until your arms locks and then gently lower it back down. Do this for several reps pushing your hamstrings into your calves. Repeat with the other arm and rest.