壺鈴 基本功二 Kettlebell 101 -- 2. Shortswing

接下來要介紹的是壺鈴的第二種基本動作—擺盪，英文就叫做swing。就是當您一提起壺鈴後，就馬上擺盪它。下列是擺盪壺鈴的要點:
1.使用臀部的力量把壺鈴向前擺盪，千萬要注意不是用手臂的力量去擺盪壺鈴。每次擺盪後，握著壺鈴的手臂應該是垂放在骨盆前方。
2.先做短促的擺盪(short swing)來習慣擺盪壺鈴所帶來的衝力。
3.當壺鈴擺盪回您的身體時，千萬不要讓它撞擊到您的鼠蹊處。所以當壺鈴擺盪回來時，您的臀部必須跟著往後方移動。
4.當壺鈴擺盪回您的兩腿之間時，用臀部的力量把垂放在骨盆前方的手臂往前用力推出，而非手臂自己的力量。
5.重複上述動作

This is a good second basic motion. The idea is to just start getting the kettlebell moving once you've deadlifted/picked it up. Here are some details:
1. Push the kettlebell forward with your hips NOT the arms. Have the arms rest against the pelvis with the KB hanging in front.
2. Make the swing short so you can get used to the momentum.
3. As the KB comes back toward you, don't let it crash into your groin! As it swings back, move your hips back in time with the KB.
4. As the KB swings between your legs, thrust it out with the hips again by pushing the arms with the pelvis. Don't use the arms to generate force.
5. Repeat

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• kettlebells
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• fitness