S*********g
发帖数: 2347 | 1 我的看法： 当你握哑铃的时候，哑铃的质心（重心）就在你的手心，所以哑铃的重量
本身不对手腕造成一个力矩（理想情况下）。 但是kettlebell 由于它的形状问题造成重心不在把手那里。也就是说当你握kettlebell,需要摆动手臂的时候，不可避免地会对手腕形成力矩，时间长了会伤手腕。
举个例子，如果用kettlebell做卧推，手腕一定会很疼，因为当你躺在凳子上，
kettlebell的主体不在手心，稍微偏一点都很难控制。
你不要抬杠说我手腕不够强，人的关节本身是用来做支撑的，不是用来虐待的。我用
130磅的哑铃做卧推，如果用同样重量的kettlebell， 估计很快手腕就废了。 |
|
d**********e
发帖数: 134 | 2 斑竹写了这三段，关键词是 130 lbs 哑铃卧推，嘿嘿。Orz啊。
我们Gym里面最大的也就100 lbs，只是偶尔见少数几个牛人用用。
我的看法： 当你握哑铃的时候，哑铃的质心（重心）就在你的手心，所以哑铃的重量
本身不对手腕造成一个力矩（理想情况下）。 但是kettlebell 由于它的形状问题造成
重心不在把手那里。也就是说当你握kettlebell,需要摆动手臂的时候，不可避免地会
对手腕形成力矩，时间长了会伤手腕。
举个例子，如果用kettlebell做卧推，手腕一定会很疼，因为当你躺在凳子上，
kettlebell的主体不在手心，稍微偏一点都很难控制。
你不要抬杠说我手腕不够强，人的关节本身是用来做支撑的，不是用来虐待的。我用
130磅的哑铃做卧推，如果用同样重量的kettlebell， 估计很快手腕就废了。 |
|
u******a
发帖数: 7843 | 3 在hip屈到最大角度的时候, 手是要往后伸, 到达大腿后侧么? 今天diy了一个t bar
kettlebell, 觉得把手太宽了点, 下放的时候会碰到大腿前侧, 阻止手伸到后面.
swing在kettlebell下落阶段, 手要主动把它往下拉么? 还是就是提供一下向心力...
单手单kettlebell和双手单kettlebell的主要区别是啥.
towel swing和swing有啥区别? 感觉在动作正确的状态下几乎没区别... |
|
S*********g
发帖数: 2347 | 4 http://omahakettlebell.blogspot.com/2008/07/inaccurate-article-about-kettlebells.html
读下该博客上的这个评论：
No, the article you are quoting is actually very accurate in my experience.
After 9 months of kettlebell training, I did indeed feel the benefits.
Unfortunately I had not taken certified kettlebell instruction, but had
learned from books and dvds.
I worked up to sets of 6 cleans and presses each arm, sets of 8 snatches
each arm, with the 24kg kettlebell.
This seemed to be going very well, for 9 mon |
|
S*********g
发帖数: 2347 | 5 我从该专家博客里面摘出一段话，不是断章取义，因为该专家本来就是一条一条反驳另
一篇文章。 我下面摘的的就是该专家所反驳的观点和该专家的反驳。第一段引号里面是该专家所反驳的观点
"Many of the movements with the kettlebells are done rapidly — thus
generating a significant need to control the momentum of the weight," says
Ross. And kettlebells can create an excessive challenge to the forearm
muscles, putting the wrist at significantly greater risk of injury."
Yes and No.
Ballistic kettlebell lifts such as the swing are done rapidly. Every
experienced kettlebell lifter knows better than |
|
s*******e
发帖数: 3042 | 6 我用kettlebell练过一段，我觉得single/two arm swing和slingshot都很不错，基本
上整个上身的肌肉都练到了，同时也有助于心肺功能，这两种训练，因为kettlebell的
速度很快，一般都是顺势而动，主要靠大臂，肩膀，和core的肌肉控制，我觉得对腕关
节的损伤几乎没有。
但是我很不喜欢snatch和clean，因为这两种都有用强力停住kettlebell的过程，感觉
比较弱的腕关节很容易受伤 |
|
m******l
发帖数: 613 | 7 如题，我一般的kettlebell routine 大概按照strengh in motion 计划，或者
providence
,或者就是anthony 的kettlebell clinic 中间两个workout 重复3次。
我刚开始一个月，现在
Heavy day: 两个8公斤40分钟左右，练lucky #7 flow drill
medium: 12公斤做swing 和 clean , 8公斤做snatch, 我12公斤的单边还press 不起来
//blush
light day：8公斤 单手换，2分钟一个set, 按providence就是15个set, 有时候加
essential
flow drill
今天刚献了500ml血，伤口在左手肘。明天可以练吗，我很喜欢kettlebell, 感觉对我
的体能很有好
处。但这个还是要用手辅助，有些不确定。或者我可以练tactical lunge和one leg
deadlift
那种不需要clean的动作？ |
|
|
Y**W
发帖数: 6 | 9 我平时球类较多，想试试kettlebell帮助更好体会全身发力的感觉(从脚到腰到手）。
看了一下Steve Cotter的网站，说snatch和russian military press最适用。我现在计
划在dragon door上先买一个35lb的试试。有几个问题：
1. 主要的担心是因为动作不对腰部受伤和训练不得法导致效率不高。打算把你在版上
推荐的enter the kettelbell书找来看看。不知道是不是就够了，还是最好找到DVD或
是请kettlebell的trainer指导。
有别的什么特别需要注意的吗？看youtube上的示范snatch最开始swing上身也会轻微前
倾，感觉很难一直保持neutral posture？
2. 家里是木地板，不会容易砸坏吧，出去更难找到合适的地方。
非常感谢！
我平时运动较多，但很少专门的力量训练。最近在用abs rollout和stir the pot练腰
腹力量。 |
|
m*******r
发帖数: 13263 | 10 網上有很多，不用買；我下了kettlebell challenge和另一個Liam O'brien的
kettlebell exercise basics。足夠用一陣了。
assistant |
|
u******a
发帖数: 7843 | 11 http://www.ncbi.nlm.nih.gov/pubmed/21997449
是腰疼界的帝王Stuart Mcgill写的.
大意是说kettlebell swing对low back的shear force和一般的下肢训练是相反的, 有
可能有利下背健康.
我想要是传统的深蹲或者硬拉中间穿插kettlebell swing是不是会对脊椎好一点, 类似
load deload这样的模式. 不过也有可能让脊椎受到一下正一下反的力, 使椎间盘变坏,
类似材料疲劳之后断裂那样的... |
|
c*******k
发帖数: 2427 | 12 这个讨论很有意思，坐等辩论：-）
我只知道一点：Kettlebell 对平衡性、柔韧性和core strength 要求不低，尤其包括
关节。
成重心不在把手那里。也就是说当你握kettlebell,需要摆动手臂的时候，不可避免地
会对手腕形成力矩，时间长了会伤手腕。 |
|
c*******k
发帖数: 2427 | 13 只是有点疑问哈：-），但我也不知道答案。
注意到“Unfortunately I had not taken certified kettlebell instruction, but
had learned from books and dvds.”，对自学没有疑问，但觉得那个技术性要求不低。
还有 24kg kettlebell，不知道有没有完全确保质量的情况下循序渐进？
. |
|
f*******n
发帖数: 5241 | 14 我是觉得他前臂和上臂都快一样粗了。
前几天飞版好像有人问怎么练粗前臂的，Kettlebell对他应该不错。
其他weights都不像kettlebell，老要用前臂来平衡。 |
|
s*******g
发帖数: 136 | 15 对了，还想问你一个问题：
我始终不明白，如果将所有kettlebell的动作改成用同样重量的dumbbell,
效果究竟会有怎样的不同，以及为什么？和dumbbell和barbell比起来，
kettlebell究竟不同在哪里？优势和劣势各在哪里？
还请多指教！ |
|
w*******y
发帖数: 60932 | 16 Get 30% Off Universal Kettlebells (5, 7.5, 10lb) and a Free Universal UB100
Bench for a low $62.30 after coupon Code (Exp 12/7). Shipping $19.99
Add to Cart
Apply coupon: DAY2A
Select standard shipment of 19.99
Link:
http://www.bowflexcatalog.com/bowflex_catalog/brands/universal/prdcd~100189/Universal Kettlebell Kit.jsp?FOLDER<>folder_id=2534374302040919&bmUID=1291756275242&adID=DFCAFF2DOD2010&gotoproduct=1&sku=100189
Enjoy Fitness Geeks!!
|
|
w*******y
发帖数: 60932 | 17 I researched it for a bit and finally decided the best bargain (though not
necessary the 'best' equipment) in weights is walmart.com
They have a 40 lb adjustable weight vest with decent reviews for ~$72. This
is way cheaper than any thing I found using price search engines.
Link:
http://www.walmart.com/ip/Altus-40lb-Adjustable-Weighted-Vest/1
They have a 35 lb kettlebell (and other weights at equally good prices, 35
is a good starting point for guys) for ~$47. This is the cheapest I found,
and... 阅读全帖 |
|
v*****r
发帖数: 2325 | 18 【 以下文字转载自 Weightlifting 讨论区 】
发信人: voyiger (飘), 信区: Weightlifting
标 题: Kettlebell 的优点
发信站: BBS 未名空间站 (Wed Mar 3 17:48:28 2010, 美东)
最近试了一些KB 的EXERCISE, 觉得KB有以下优点
1)重量集中,方便做SWING以及各种各样的BALLISTIC 动态 MOVE. dumbbel is too
clumsy to swing, grip plates 导致起茧严重. you can do all db moves using kb
, but you can not do all KB moves using DB...
2) 方便举在头顶， 可以挂在拇指和食指形成的FORK上, MORE STABLE OVER HEAD THAN DB BECAUSE CENTER OF GRAVITY OF KB IS LOWER THAN WRIST...
3)方便 RELEASE, FLIP, 和CATCH, 玩的花样多, convenient fo |
|
m*******r
发帖数: 13263 | 19 Vodka at night. Pickle juice in the morning (the best thing for a hangover).
Throwing some kettlebells around between this hangover and the next one. A
Russian’s day well spent.
今天買了三個鐵疙瘩，26+35+53，home gym第一步。。。 |
|
c******t
发帖数: 1733 | 20 开始enter the kettlebell就够了，书和dvd都可以torrent下载。
在抓不住或保持不了form时就要停下来了。当然，练壶铃在室外草地上更爽。我曾为练
swing的难度，光脚站在湿草地上练 |
|
m******l
发帖数: 613 | 21 Art of Strength Kettlebell Training Clinic DVD Anthony Diluglio
我的snatch, press都是照这个学的，我觉得他很会设计运动计划，让人通过assistant
exercise 学会技巧
paval的书好多阿，不知道买哪个 |
|
a***a
发帖数: 40617 | 22 我瞎说一下，用kettlebell做深蹲，而且全蹲（ATG squat）
但是你说的KB的重量可能偏轻，如果你无感的话 |
|
z********0
发帖数: 9013 | 23 跟着Enter The Kettlebell练了两个月，Clean的时候，一开始小臂砸得很疼，过了一周
右手没问题了，但左手总是疼。之后差不多又过了1个多月，左臂正面不疼了，但有时候
壶的把手总是滑到一边，然后打到手腕。
上周突然就顺畅了，一点也不疼了。不过前两个Set还有生涩的感觉，从第三组开始，觉
得KB变轻了，一点也不费力，这感觉真不错。 |
|
s*********r
发帖数: 265 | 24 一年前每周去1～2次gym，卧推70kg。而现在只能在家里练，所以考虑买一个
kettlebell自己练。请问我这样的新手该先入手多重的KB？
另外，看版上有人推荐walmart.com上的CAP，请问这个牌子怎么样？
非常感谢。 |
|
p*********l
发帖数: 26270 | 25 我今天自己练着玩儿的，下个星期才见PT呢！
而且，我觉得我那PT对我还没数，现在给我上的WT都还不够给力。根他说我要练glutes
，他跟我练了一会儿squats / reverse lunge，拿的重量都不够。当时有点累，第二天
glutes一点感觉都没有，还不如我自己拿kettlebell swing几下更有感觉呢！我下次要
跟他严肃讨论一下这个强度问题。 |
|
|
z********0
发帖数: 9013 | 27 Marianne Kane lives in Belfast, Northern Ireland, and as you’ve probably ga
thered, loves fitness! She is a qualified Fitness and Extreme Kettlebell Ins
tructor and Personal Trainer
http://www.powhow.com/classes/myomy-fitness |
|
l****a
发帖数: 23 | 28 JFIT家的Kettlebells在50% Off哦，在amazon |
|
n*****n
发帖数: 1029 | 29 任何一种运动都不能天天练，因为肌肉韧带神经都需要休息，注意肌肉的恢复一般快于
韧带和神经，所以有时候虽然觉得肌肉已经完全恢复了，也要再多休息一天，因为韧带
还没有恢复。而且不能只练某一种或几种动作，否则其他肌群发展会不均衡，这样就容
易受伤。根据你的描述，感觉你的股二头和股四头的锻炼有点不均衡，kettlebell
swing顶多隔天一练，穿插lunge，加强股二头。另外wallsit也是非常好的no impact
exercise |
|
m*******r
发帖数: 13263 | 30 武打里头很多关节动作，可能是练武的人要着重锻炼的。
成重心不在把手那里。也就是说当你握kettlebell,需要摆动手臂的时候，不可避免地
会对手腕形成力矩，时间长了会伤手腕。 |
|
j*********g
发帖数: 3826 | 31 用kettlebell的不太注重超大重量，主要还是在运动中使用重物。
那个BP 130磅的问题也不大会遇到，你给玩KB的人，估计会选个做30次的重量，这就避
开伤手腕的话题了。 |
|
S*********g
发帖数: 2347 | 32 惭愧惭愧。 关键词是kettlebells, 不要跑题：） |
|
z*****a
发帖数: 9790 | 33 关节应该怎么练？谁来给讲讲？
成重心不在把手那里。也就是说当你握kettlebell,需要摆动手臂的时候，不可避免地
会对手腕形成力矩，时间长了会伤手腕。 |
|
v*****r
发帖数: 2325 | 34 in "enter the kettlebell", Pavel T addressed 'avoid broken-arm position'
and the concept of 'no wrist'...
he also address a technique to avoid banging forearm in ballistic moves such
as clean/snatch.. the grip is different...
strongly recommend KB beginner read Pavel T's book fully before doing any KB
moves.... |
|
c******t
发帖数: 1733 | 35 kettlebell 最大的优点是重心位置在手掌外,不稳定
kb
THAN DB BECAUSE CENTER OF GRAVITY OF KB IS LOWER THAN WRIST...
training.
DB DOES THIS TOO... TWO ARM BARBELL MOVES DOES NOT DO THIS... |
|
v*****r
发帖数: 2325 | 36 could you recommend some good brands of kettlebell?
cotter's at ikff.net, called professional kb. ... very expensive plus
shipping $80-90 for 35 lbs plus shipping
local stores GoFit $60-70 35 lbs |
|
m******l
发帖数: 613 | 37 你的swing 跟kettlebell swing 完全两码事，用的muscle都不一样 //顶锅盖跑 |
|
|
c******t
发帖数: 1733 | 39 看了几段对目前最好的kb DVD的评论，可能对新人选择有些帮助
1. Anthony Diluglio (Art of Strength)
* AoS Training Clinic, vol. 1 (2 discs)
* AoS Providence (original and remake)
* AoS Firepower
* AoS Newport
2. Steve Cotter
* Encyclopedia of Kettlebell Lifting, vol. 1 (5 discs)
* Encyclopedia of Kettlebell Lifting, vol. 2 (6 discs)
* Extreme Kettlebell Workout (4 discs)
* Encyclopedia of Bodyweight Conditioning (3 discs) (not kb
... 阅读全帖 |
|
c******t
发帖数: 1733 | 40 David whitley's CMS experience:
On December 4th, 2004 I competed in a Girevoy Sport meet and became the
first native-born American to achieve the rank of Candidate for Master of
Sports, or CMS. I did this by completing 71 reps in the Long Cycle Clean and
Jerk with two 24kg kettlebells in the 90kg + bodyweight category. In this
article I would like to share some of the tools and strategies I have used
for increasing numbers in GS.
Technique
When talking about GS, you are talking about technique. ... 阅读全帖 |
|
c******t
发帖数: 1733 | 41 看了几段对目前最好的kb DVD的评论，可能对新人选择有些帮助
1. Anthony Diluglio (Art of Strength)
* AoS Training Clinic, vol. 1 (2 discs)
* AoS Providence (original and remake)
* AoS Firepower
* AoS Newport
2. Steve Cotter
* Encyclopedia of Kettlebell Lifting, vol. 1 (5 discs)
* Encyclopedia of Kettlebell Lifting, vol. 2 (6 discs)
* Extreme Kettlebell Workout (4 discs)
* Encyclopedia of Bodyweight Conditioning (3 discs) (not kb
... 阅读全帖 |
|
c******t
发帖数: 1733 | 42 David whitley's CMS experience:
On December 4th, 2004 I competed in a Girevoy Sport meet and became the
first native-born American to achieve the rank of Candidate for Master of
Sports, or CMS. I did this by completing 71 reps in the Long Cycle Clean and
Jerk with two 24kg kettlebells in the 90kg + bodyweight category. In this
article I would like to share some of the tools and strategies I have used
for increasing numbers in GS.
Technique
When talking about GS, you are talking about technique. ... 阅读全帖 |
|
z********0
发帖数: 9013 | 43 VOLUME 1: JERKS
Introduction
How to Use This DVD Series
How NOT to Use This DVD Series
Phases of Jerk Lift, an overview
[Phase 1]: Introduction to 'Rack' Position
[Phase 1]: Key Points of Rack Position
[Phase 1]: Limiting Factors and Variations of Rack position
[Phase 1]: Practicing Rack Position: Active Rack 'Meditation'
[Phase 1]: Practicing Rack Position: Rack 'Meditation'
[Phase 2]: Overview: primary movers, trajectory
[Phase 2]: Proper Hand Positi... 阅读全帖 |
|
z********0
发帖数: 9013 | 44 VOLUME 1: JERKS
Introduction
How to Use This DVD Series
How NOT to Use This DVD Series
Phases of Jerk Lift, an overview
[Phase 1]: Introduction to 'Rack' Position
[Phase 1]: Key Points of Rack Position
[Phase 1]: Limiting Factors and Variations of Rack position
[Phase 1]: Practicing Rack Position: Active Rack 'Meditation'
[Phase 1]: Practicing Rack Position: Rack 'Meditation'
[Phase 2]: Overview: primary movers, trajectory
[Phase 2]: Proper Hand Positi... 阅读全帖 |
|
c******t
发帖数: 1733 | 45 Here are the major benefits kettlebells can offer athletes:
Kettlebells are extremely durable and can be used anywhere for a variety of
training purposes, making them an ideal adjunct to your current training.
They take up very little space in the gym, and can easily be carried around
for training outside.
The kettlebells’ displaced centre of gravity and cumbersomeness uniquely
challenges the body’s stabilizer muscles and forces the entire body to
participate in the movement, recruiting more m... 阅读全帖 |
|
c******t
发帖数: 1733 | 46 Here are the major benefits kettlebells can offer athletes:
Kettlebells are extremely durable and can be used anywhere for a variety of
training purposes, making them an ideal adjunct to your current training.
They take up very little space in the gym, and can easily be carried around
for training outside.
The kettlebells’ displaced centre of gravity and cumbersomeness uniquely
challenges the body’s stabilizer muscles and forces the entire body to
participate in the movement, recruiting more m... 阅读全帖 |
|
c******t
发帖数: 1733 | 47 Pavlos 90kg Kettlebell Jerk 10 reps
another angle
In April this year, Pavlos Georgiardis set a new record for super heavy kettlebell lifting. Pavlos mananged an astonishing 10 one arm jerks with a 90kg kettlebell, beating the previous known record by 3 reps.
There are a few things that make this record even more impressive than it first appears. First, Pavlos doesn’t train specifically for heavy kettlebell lifting, he trains for traditional kettlebell sport (so for jerks that’s with 2×32kg bells... 阅读全帖 |
|
c******t
发帖数: 1733 | 48 Pavlos 90kg Kettlebell Jerk 10 reps
another angle
In April this year, Pavlos Georgiardis set a new record for super heavy kettlebell lifting. Pavlos mananged an astonishing 10 one arm jerks with a 90kg kettlebell, beating the previous known record by 3 reps.
There are a few things that make this record even more impressive than it first appears. First, Pavlos doesn’t train specifically for heavy kettlebell lifting, he trains for traditional kettlebell sport (so for jerks that’s with 2×32kg bells... 阅读全帖 |
|
c******t
发帖数: 1733 | 49 The best summary for getting to 10 minute sets
http://www.kbmike.com/2007/11/logical-progression-road-to-ten-m
Nine, ten, eleven, twelve... Put the weight down. Isn't that how a typical
weight lifting set goes? Not any more. Whether for fitness, strength
conditioning, or kettlebell sport, once you learn proper technique and
programming, it's nothing but timed sets for real kettlebell training. This
article will focus on progressing to ten minutes with one hand switch in the
classic exercise know... 阅读全帖 |
|
c******t
发帖数: 1733 | 50 The best summary for getting to 10 minute sets
http://www.kbmike.com/2007/11/logical-progression-road-to-ten-m
Nine, ten, eleven, twelve... Put the weight down. Isn't that how a typical
weight lifting set goes? Not any more. Whether for fitness, strength
conditioning, or kettlebell sport, once you learn proper technique and
programming, it's nothing but timed sets for real kettlebell training. This
article will focus on progressing to ten minutes with one hand switch in the
classic exercise know... 阅读全帖 |
|
