【田老師帶你練壺鈴】技術篇一 | 壺鈴之搖擺kettlebell swing

如果你覺得舉重技術含量太高，肩部靈活度受限，或是礙於環境、器材限制，但又想要很好的提高爆發力，那麼壺鈴搖擺這個動作真的太適合你了。在體能訓練界和健身界這個動作都是非常受歡迎的一個動作，在它高強度的的訓練中可以很好的達到減肥、塑形的功效。

If you feel that weightlifting skills are too high, shoulder flexibility is limited, or due to environmental and equipment constraints, but want to improve the explosive power, then the kettle bell swing movement is really suitable for you. This movement is very popular in the physical training and fitness circles. It can achieve the effect of losing weight and shaping in its high intensity training.

壺鈴，時下最流行的訓練小工具之一

由於能夠快速激活更多肌肉

提升身體力量、耐力及加速燃脂效率

它被譽為是「更能增強整體爆發力的神器」

如何系統地學習利用壺鈴完成訓練？

【田老師】將用他豐富的經驗幫助你尋找答案

Kettle bell, one of the most popular training gadgets nowadays.

Because it can activate more muscles quickly.

Improve body strength, endurance and accelerate fat burning efficiency.

It is known as "an artifact that can enhance the overall explosive power".

How to systematically learn to use kettle bell to complete training?

Mr. Tian will use his rich experience to help you find answers.

首先，給大家介紹一下

什麼是壺鈴？

First, let me 

introduce to you 

what is the kettle bell

壺鈴在18世界的時候起源於俄羅斯，當時這種重物就類似於我國的秤砣一樣，是一種重量衡量的器物。有記載的是，在19世紀的時候壺鈴逐漸的變成了一種壯漢運動的訓練工具，然後流傳於歐洲和俄羅斯。

The kettle bell originated in Russia in the 18th century, when it was a weighing instrument similar to the weighing balls of our country. It is recorded that the kettle bell gradually became a training tool for strong men in the 19th century, and then spread to Europe and Russia.

壺鈴搖擺—

Wobble of kettle bell

壺鈴訓練的最基礎的

一個動作

The most basic action of the kettle bell training

-強化臀部以及身體後側動力鏈的功能

-作為下背痛患者的康復訓練

-提升爆發力

-強化體能水平

-在肌肉訓練上面，這個動作是一個複合型的全身訓練動作，主要強化臀部肌群和膕繩肌

- strengthening the function of the hip and rear side power chains.

- rehabilitation training for patients with low back pain

- enhance explosive power.

- strengthening physical fitness level

- In muscle training, this is a complex whole-body exercise that strengthens the gluteal and hamstring muscles.

壺鈴搖擺總的來說是一個髖部中樞的動作，髖部中樞動作顧名思義就是整個過程中，以髖部為重心點進行一個發力，加速，減速的運動。所以在學習壺鈴搖擺之前，還是建議大家先學習一下壺鈴的硬拉動作。

The swing of the kettle bell is generally a movement of the hip center. As the name implies, the movement of the hip center is a movement of exertion, acceleration and deceleration with the hip as the center of gravity. So before learning the swing of the kettle bell, we suggest that you learn the hard pull of the kettle bell first.

準備姿勢-壺鈴放於身體前方一足的距離

Ready position - the distance between the kettle bell and the foot in front of the body

-雙腳打開與肩膀同寬，腳趾外轉大約30度以內，同時膝關節保持微微彎曲

-臀部後移，同時肩膀下沉，背闊肌收緊，挺胸，雙手握住壺鈴

- open your feet together with shoulder width, rotate your toes about 30 degrees, and keep your knees slightly bent.

- the rear part of the buttocks moves backward, the shoulders sink, the latissimus dorsi tightens, the chest is erect, and the two hands hold the kettle bell.

-將壺鈴抬高，通過慣性搖擺至腿的兩側。動作的過程保持膝關節微微彎曲

- raise the kettle bell and swing it to the sides of the leg by inertia. The process of movement keeps the knee slightly bent.

-用力的推動臀部向前，將壺鈴搖擺至前方，但不高於肩膀

- push the hips forward vigorously, swing the kettle bell to the front, but not higher than the shoulder.

-在壺鈴下降還原至腿部兩側的時候，保持身體穩定。在壺鈴下降的更低的時候，立即伸髖發力，進行下一次動作。

-在最後一次最低點的時候還原，並將壺鈴置放於身體前側起始位置

Keep your body stable when the kettle bell is lowered to the sides of your legs. At the lower level of the kettle bell, stretch the hip immediately and make the next move.

- restore at the last lowest point and place the kettle bell on the front side of the body.

錯誤發力點

Wrong point of force

-動作過程中注意不要太過下蹲，做成了一個深蹲的動作

-注意：手，在這個動作中主要用於控制壺鈴，而不是全程靠手在拉壺鈴

-動作過程中，核心不要鬆懈，保持腹部肌群微微收緊

- be careful not to squat too much during the movement, making a squat action.

- note: hands are mainly used to control the kettle bell in this action, rather than the whole process of pulling the kettle bell.

- do not relax in the core of the movement, keep the abdominal muscles tight.

注意配合好呼吸

Pay attention to breathing well

最簡單的呼吸階梯版本是每組遞增的一次動作後，跟隨一次有控制的深度呼吸，同時快速呼在向前搖擺的時候，在還原減速的過程中進行吸氣。隨著訓練的進行，你的注意力會時而集中時而渙散，但要儘可能多地觀察並控制你的呼吸質量。

The simplest version of the breathing ladder is each incremental action followed by a controlled deep breath while breathing fast while swinging forward and inhaling during the reduction and deceleration process. As the training progresses, your attention will be focused and lazy from time to time, but observe and control the quality of your breathing as much as possible.