壶铃训练大师技巧｜ Master the Art of the Kettlebell Swing

壶铃逐渐在健身房里面变得越来越流行，而这是有原因的：壶铃是结合力量和心肺的最好训练方法。你的心率将会随着你的快速运动而加快，而你也会因为重量训练而更强壮。虽然很多人都在练，可是很多人都有问题。跟随专家Falamas的指导，让我们一起正确练壶铃，让卡路里加倍燃烧！

The kettlebell swing is the go-to move for this incredibly popular piece of equipment, and for good reason: Kettlebell swings are the best way to combine resistance training and cardiovascular training. Your heart rate will increase because you're moving so quickly, and you'll become stronger since you're working with weight. But just because everyone's doing it doesn't mean everyone is doing it right. Follow this step-by-step from Falamas to make sure you're engaging every muscle correctly, then say hellooo to major calorie burn.

 

1

第一步：姿势 
Step 1: Positioning

在你拿起壶铃之前，先确保你准备好了。选好合适重量之后，将壶铃放在稍微往前的地方，让你的双脚和壶铃呈三角形。两脚比肩稍宽，肩膀打开，胸部挺起。腹部核心肌肉绷紧，让背部打直，臀部向后移动，这样你就可以稳稳地拿住壶铃把手，大拇指轻微搭在把手上。

Before you even pick up a kettlebell, get set up correctly. Once you have the proper weight selected, set the kettlebell slightly in front of you, so that your legs and the kettlebell form the three points of a triangle. Stand with feet slightly wider than shoulder-width apart, draw your shoulders back, and keep your chest up. Engage your core, keep a flat back (no rounding here), and hinge your hips back so you can wrap both hands securely around the handle with thumbs resting gently against your fingers.

 

常见错误： 很多初学者都会蹲成深蹲姿势，然后用股四头肌来代替臀部用力。你还是会锻炼到肌肉，但是不是对的那块。你需要收紧脚筋，然后用臀部的爆发力来摆动壶铃。

Common Mistake: It's common for beginners to lower down into a squat and push through the quads instead of the glutes. You're definitely still working muscles when that happens, just not the right ones. You need that hinge to contract your hamstrings, which you use to fire up the glutes for the second part of your kettlebell swing.

 

2

第二步：向后摆 Step 2: The Backswing

很多人都会忘记这一步，抓住壶铃直接向上摆，但这是完全错误的。向后摆可以伸展腿筋，带来向上摆壶铃的力量，所以要像钟摆一样使用壶铃。抓好壶铃之后，向后轻微摆动，同时挤压你的臀部。将你的身体向后倾斜45度左右，记住保持胸部挺直肩部打直，然后开始向上摆。

Most people forget this step and start with a dead hang before swinging the kettlebell up. But doing that is a big no-no, as it's the backswing that stretches and engages those hamstrings, providing the power to propel the swing forward. So treat it like a pendulum. Once you've got your grip, thrust the weight backward ever so slightly and squeeze your glutes. Tilt your torso to about a 45-degree angle (remember to keep your chest up to avoid rounding your back) and then begin your upswing.

常见错误： 身体向后倾斜45度很重要，如果你不想受伤。很多人将胸部弯曲到和地面平行，这样会伤到你的下背部。

Common Mistake: That 45-degree angle is an important one if you want to avoid injury. People bringing their chest almost parallel to the floor, which is too far and can hurt your lower back.

3

第三步：向上摆Step 3: The Upswing

在向后摆之后，将臀部向前顶，立即将壶铃摆到眼睛高度 （或者按照美国方法，摆到头的上方），在最高处收紧臀部肌肉。最后一步很关键，因为壶铃摆动的目的就是为了打造你的臀部肌肉的。所以如果你不用力挤压臀部肌肉，这个运动就没意义了。

Immediately after your backswing, propel the weight up to eye level (or go above the head for an American-style swing) by driving your hips forward and squeezing your glutes at the top. That last part is important, as the whole point of the kettlebell swing is to work your butt muscles. So if you don't give 'em a good squeeze at the top, you're missing the point.

 

常见错误：很多人会在壶铃摆到最高点时尝试停住，这样会过度使用到手臂和肩膀。你并不需要保持住壶铃，你应该着重在保持臀部和腿筋的快速和均衡的节奏上，这样你只需要在最高点挺一秒钟，然后顺着重力将壶铃收回到开始姿势。

Common Mistake: A lot of people try to hold the weight at the top of the swing, when it's at eye level, so that they're using their arms and shoulders too much. This isn't about using your upper body to hold up weight—you want to focus on maintaining a fast, efficient pace with your glutes and hamstrings—so you should only have about a one-second pause at the top before you let gravity bring the weight back down to starting position.

 

 

来源Source: fitnessmagazine.com