每个人的10个壶铃练习

不足为奇的壶铃训练正在上升。有充分的理由：每个人都可以从壶铃练习中受益。“壶铃是一种非常通用的运动器材，可用于奥林匹克风格的训练，力量训练，HIIT和移动性，”Colin Laughlin，一名经过认证的力量和调节教练。

壶铃具有独特的形状，可让您以哑铃无法做到的方式炸毁身体。您可以拉，推，扭曲和摆动，以变得更苗条，更强壮，更强大。另外，它们的手腕比哑铃更容易。同样，由于其偏移重量，重力拉力直截了当，而不是用哑铃从侧面到一侧（形状像摇摇欲坠）。

Plus, kettlebells are incredibly convenient. “One kettlebell can, in some ways, replace an entire gym if you are creative enough,” says Grayson Wickham, DPT, a physical therapist and founder of运动保险库。“When you add a few different kettlebell weight options into the mix, your workout capabilities are endless. During this quarantine time in New York City, my apartment gym has consisted mostly of my five different-weighted kettlebells.”

在制定培训计划方面，有一个关键规则值得：保持简单。“首先掌握基础知识，然后使它们变得更好，” Matt Bahen建议，他是一位经过认证的力量和条件教练，也是S3E性能健身。

这是10种必须知道的壶铃练习，可以直接从专业培训师那里进行。

巴恩说：“学习如何正确地从地板上捡起东西并安全地将其放回原处是必不可少的生活技能。”Deadliftswork to strengthen some of the body’s biggest muscles — your hamstrings and your glutes — which helps increase your metabolic rate, according to Laughlin.

举动：Start with the kettlebell on the ground and the handle in line with your ankles. With a soft bend in your knees and straight arms, send your butt back (like you’re trying to close a drawer with it) until you can grab the handle. Grab the handle with both hands, and imagine you have a piece of paper underneath each armpit that you want to keep there as you stand up. Reverse the motion with your hips to come up, and repeat.

Similar to the deadlift, thesquat是主要的功能运动。威克姆说：“我特别喜欢酒杯蹲，因为您必须控制身体前面的重量，这增加了对肩膀，核心和股四头肌的需求。”

举动：Hold the kettlebell with both hands in front of your chest, just under your chin. Send your hips back and down as you squat as low as you can comfortably. Imagine you’re spreading the floor apart with your feet as you stand up.

威克姆说：“这是全能的壶铃练习。”他补充说，它同时既可以使用您的力量，速度，力量，协调和心血管健身。

The biggest mistake people make with kettlebell swings, according to Wickham, is treating the exercise like a squat, using the bending and straightening of their knees to drive the swinging motion. Instead, focus on initiating the movement with your hips.

举动：Place the kettlebell on the ground in front of you. With your knees slightly bent and arms straight, reach forward and grab the kettlebell by the handle, hiking it back between your legs. Then snap your hips and squeeze your butt to come up to a standing position. Throughout the exercise, keep your core muscles engaged.

“Most people have a dominant leg that is stronger than the other,” Laughlin says. “Working one leg at a time ensures that each leg is strengthened equally.”

举动：Holding the kettlebell in front of your chest, step onto a sturdy bench or box, driving through your elevated foot. Come back down and repeat.

威克姆说，这项练习需要标准的弓步，并增加了旋转组件，要求更多的髋关节移动性和稳定性。这是针对臀部的理想练习，尤其是当您无法使用大量设备时。

举动：从站立的位置开始，要么用双手将壶铃握在胸前，要么在前架位置，在一侧靠在前臂上。一英尺向后后方，并以45度角向侧面（如果您选择了前架位置，请将脚对面踩在壶铃后面）。保持两个臀部骨头向前伸直，将前脚推到前脚以返回起始位置。

“This exercise allows you to work on your shoulder strength and power,” Wickham says. “You can go a little bit heavier than you could typically go with a strict press, as you will be able to use the momentum from your lower body drive to help push the weight overhead.” Wickham especially likes thesingle-arm variation在此练习中，因为它需要更多的核心和肩膀稳定性。

举动：Start with the kettlebell in the rack position. Keeping your wrist straight, dip into a shallow squat. As you stand up, drive through your legs, extend your arm straight up over your head, and keep your bicep in line with your ear.

This is an ideal exercise for increasing strength and stability in your wrist and rotator cuff muscles, Wickham says.

举动：使用光kettlebell,贝尔向上翻转you’re holding onto the handle from the bottom. Hold your fist in front of your shoulder with your arm bent. Squeeze the handle as hard as you can, and press the kettlebell directly up until your arm is straight, and your bicep is next to your ear. Return to the starting position in a slow, controlled manner.

劳林指出：“这行是创造坚固健康的肩膀的重要练习。”在此职位上执行它也有助于您的核心。

举动：用一只手握住了kettlebell,步骤是一样的leg behind you. Shift your chest forward, forming a straight line from the top of your head to your back heel. Keeping your core tight, imagine you’re pulling your thumb toward your armpit.

威克姆说：“这是最被低估的演习之一。”实际上，他建议每周至少进行一次。“这是创建强大而稳定的腹部的惊人练习，这将帮助您保持健康稳定的腰部。”

举动：Hold the kettlebell in one hand, and walk in a straight line. Keep your chest up, shoulders slightly back, and arm close to (but not touching) your body. Repeat on the other side.

威克汉姆说：“壶铃晕是很棒的，因为它在所有三个运动飞机上都可以在包括矢状，额叶和横向平面在内的所有三个飞机上工作 - 这意味着它可以在前，背对面，侧面和旋转。”这也是一个了不起的核心稳定挑战。

举动：Hold the bell of the kettlebell (the round part) in your hands. Imagine you’re drawing a circle around your head with the bell while keeping your rib cage down and core muscles engaged.

最初发布于2017年5月，随附其他报告