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壶铃摇摆
kettlebell swing

腿部kettlebell3-4 sets x 8-12 repsRest 90s
Target: glutes · Secondary: hamstrings, core
kettlebell swing demonstration

中文步骤

  1. 双脚分开与肩同宽站立，脚趾稍微向外。
  2. 双手握住壶铃放在身体前方，双臂伸展。
  3. 稍微弯曲膝盖并铰接臀部，将臀部向后推。
  4. 将壶铃在两腿之间向后摆动，保持手臂伸直并保持背部平坦。
  5. 利用臀部产生的动量，向前推动臀部并将壶铃摆动到肩膀高度。
  6. 让壶铃在双腿之间向下摆动，然后重复该动作达到所需的重复次数。

English Steps

  1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
  2. Hold the kettlebell with both hands in front of your body, arms extended.
  3. Bend your knees slightly and hinge at the hips, pushing your butt back.
  4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
  5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
  6. Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.

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