Human in Motion and Dragon Door US are pround to announce RKC (Russian Kettelbell Challenge) Certification is coming back to Shanghai 2017! With our partner TWM-Fitness, we will be holding the certification November 22th-24th in Shanghai. Click HERE for RKC Instructor Certification Requirements. This course qualifies for 2.5 ACE CECs and 1.9 NASM CEUs
Human in Motion聯合美國Dragon Door榮幸的宣布，在我們與合作夥伴TWM-Fitness的共同努力下，當代壺鈴訓練鼻祖RKC（俄羅斯壺鈴挑戰）認證將於2017年再次開課：11月22日-24日，TWM-Fitness運動生活館。點擊了解RKC教練認證課程資格要求。通過認證可獲得2.5 ACE CECs及1.9 NASM CEUs。
In order to participate the extremely active and physically demanding workshop and pass the test, you will need to start to practice right now.
要參加這一極端實踐化的課程並通過測試，獲得RKC認證，你必須從現在就開始進行準備和練習。
For more details and registration, please go to www.ihp-asia.com/en
課程詳情介紹及註冊請參見www.ihp-asia.com
或點擊左下角閱讀原文
In the RKC system, kettlebell swing is the fundamental movement. Participant has to perfect this exercise so the following exercises can be performed correctly.
在RKC體系中，壺鈴擺舉是一切動作的基礎。練習者只有在完善擺舉動作技巧後，才能夠正確的完成後續的練習動作。
RKC Swing Progression 2: Deadlift
RKC壺鈴擺舉進階2：壺鈴硬拉
The deadlift is a foundational movement and is the first step in teaching the swing. The kettlebell deadlift and its variations are great exercises in themselves. It reinforces the need to load the hips and engages the entire 「back core.」
硬拉是一個基礎練習，也是教授擺舉的第一步。壺鈴硬拉以及其各種動作變體本身就是非常好的練習。這一動作強化了對髖部的負載，訓練了整個後側核心。
Stand with your feet hip distance apart and the kettlebell directly between your feet.
The kettlebell handle is in line with your ankles.
Push your hips back, as you did in the hip hinge, with your arms straight and hands reaching for the kettlebell.
Keep your eyes looking straight ahead or slightly down.
Keep your lats and upper back engaged. Do not let your shoulders round forward or shrug up toward your ears.
Keep your weight on your heels and your shins as vertical as possible.
Your knees should track your toes and should not bend farther than them.
Sniff in and brace your abdominals before you stand up.
While at the bottom of the deadlift, your hips are higher than the knees but lower than the shoulders.
Press your feet hard into the ground and lengthen your spine as you stand up. There should be an equal amount of weight distributed between the feet and hands as you begin to lift.
At the top, squeeze your glutes as hard as possible while you pull up your kneecaps. Stand up straight.
Your body should now form a straight line through your ankles, knees, hips, back, shoulders, and head.
雙腳分開，與髖同寬，壺鈴處於雙腳正中間。
壺鈴手柄應處於雙腳踝的連線上。
將髖部後移，就像在開合練習中所做的一樣，手臂伸直，雙手抓住壺鈴手柄。
目視正前方或稍移向下方。
保持整個上背部緊張。不要聳肩或圓肩。
將重心放在腳跟，儘可能保持小腿垂直於地面。
膝關節不應超過腳尖。
站起來前用鼻子吸氣，並緊繃腹部。
在硬拉動作底端，髖應該高於膝部，低於肩部。
雙腳同時發力蹬地站起來，同時想像將脊柱延長。動作開始時雙腳分配的重量應該是相等的，同時雙手所分配的重量也是相等的。
動作頂端時要儘可能的緊繃臀部，同時伸展膝關節。起立至直立體姿。
此時腳踝，雙膝，髖，背部，雙肩，以及頭部應處於同一條直線上。
For more details and registration, please go to www.ihp-asia.com/en
課程詳情介紹及註冊請參見www.ihp-asia.com
或點擊左下角閱讀原文
Course will be taught by Master RKC Andrea Du Cane.
課程導師：RKC大師級教練Andrea Du Cane女士。
Andrea Du Cane is Director of Certifications for Dragon Door Publications, a Master Kettlebell Instructor, CK-FMS certified, CICS certified, Primal Move National Instructor and RIST, ZHealth certified, and has a BA in Psychology from the University of Minnesota, ACE-GF. She has written and produced three DVDs The Kettlebell Goddess Workout,a top selling Kettlebell DVD on Amazon.com and her most recent The Kettlebell Boomer, and the DVD, Working With Special Populations. Her Ageless Body Book was released fall of 2011.
She is a presenter for the EMPOWER! Conferences held around the U.S.
She was a presenter at the first, Health & Strength conference, for Dragon Door Publications August 2015
Andrea DuCane女士是Dragon Door（龍門）的認證課程總監，壺鈴大師，CK-FMS（壺鈴功能性運動認證專家），CICS（棒鈴認證專家），Primal Move認證教練，Z-Health認證教練。Andrea畢業於明尼蘇達大學，獲得心理學學士學位，迄今已出版過三部DVD，包括在亞馬遜熱賣的《The Kettlebell Goddess Workout》，以及《Kettlebell Boomer》和《Working With Special Populations》；另外她還在2011年秋季出版了《The Ageless Body》一書。
Andrea還擔任全美EMPOWER! 大會演講人，並代表Dragon Door於2015年8月的Health & Strength上擔任演講人。
Tuition Fee:
China Special: 6000RMB (originally 1599USD), 5500RMB (originally 1399USD) by October 15th.
*Each participant is required to purchase at least ONE RKC military grade hardstyle kettlebell according to his/her weight class, for practice and test during the course. Please read course prerequisites for more details.
課程費用：
針對中國市場特價：6000人民幣（原價1599美元）。10月15日前註冊並支付：5500人民幣（原價1399美元）。
*每位參課者都需要根據自己所在體重級別至少購買一支RKC軍工級硬式壺鈴，以用於課上練習和考試。請完整閱讀課程介紹和描述以了解詳細信息。
For more details and registration, please go to www.ihp-asia.com/en
課程詳情介紹及註冊請參見www.ihp-asia.com
或點擊左下角閱讀原文