Using kettlebellsis a one-way ticket to feeling like a superhero in the gym.Kettlebell swingsare the building blocks of a legit workout. They’re also pretty easy to do incorrectly.
“Kettlebell swings are a great movement because they develop strength and power in your posterior chain (glutes and hamstrings) and also train your core,” saysTim Liu，一名经过认证的力量和条件专家。“他们锻炼你的肌肉耐力，elevate your heart rate，因此您也从他们那里获得心血管锻炼效果。”
The 2-for-1 benefits of the move require some mastery to truly reap, though. “To perform the movement correctly, you must be able to engage and control multiple muscles at the same time,” says Jackie Wilson, a certified personal trainer and founder ofNova Fitness Studios. The result: Many gym-goers — especially beginners — get them wrong.
The next time you want to get your burn on with a bell, avoid these common kettlebell swing mistakes.
刘说：“壶铃摇摆是一种髋关节运动。”“但是，许多人将其作为深蹲和前锋的抬高，这并不能针对合适的肌肉。”
Basically, instead of swinging from the hips like a pendulum, many people squat straight down and then rely too much on their upper body to lift the kettlebell forward and up. The result: You miss out on the glute and hamstring benefits the move should offer, says Liu.
为了正确接触臀部和腿筋，Liu建议专注于在机芯开始时转移臀部，并将它们向前弹出，以将壶铃向前和向上抬起。
刘说，另一个常见的壶铃摇摆错误是使您的上背部折叠起来，使脖子摆脱对齐方式，这可能会增加受伤的风险。
“To fix, keep your chest proud and your chin slightly tucked,” he says. “This will help you maintain proper alignment during the entire movement.”
圆顶背部并不是锻炼者在壶铃摇摆过程中犯的唯一与后背部的错误。刘说：“受训者犯的另一个常见的错误是使用下背部完成秋千。”这将重点放在臀部和腿筋的同时，同时使您的下背部过度锻炼，从而降低了移动的有效性并增加了受伤的风险。
To keep your lower back safe, activate your core and glutes throughout your swing and finish the movement standing tall with your glutes squeezed, Liu advises.
Many kettlebell swingers also put their back at risk by leaning too far back and pushing their hips too far forward at the top of the movement, says Wilson. This also strains the lower back and increases injury risk.
In the correct ending position of a kettlebell swing, you stand with your hips directly beneath your shoulders with a neutral spine (meaning no rounding in your upper back or overarching in your lower back), Wilson explains.
“Finish the movement standing upright with your core engaged, knees locked, and glutes squeezed,” he says.
PERFECTING YOUR KETTLEBELL SWING FORM
为了加强您的水壶秋千形式，刘建议练习另一种练习：罗马尼亚的硬拉，这也发展了嘻哈运动。
To do a Romanian deadlift, stand holding a pair of dumbbells at your sides. Keep your knees ever-so-slightly bent and push your hips back as far as you can while keeping your spine neutral, Liu says. Once you feel a stretch in your hamstrings, push your hips forward and squeeze your glutes to come back to a standing position.
This movement strengthens your posterior chain, which powers the kettlebell swing.
为了获得更多灵感，万博彩票下载苹果在应用中查看“锻炼程序”to discover and log a wide variety of routines. Or build your own routine with exercises that fit your goals.
