kettlebell advanced windmill
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站立，双脚分开比肩宽，脚趾稍微向外。 右手握住壶铃，手臂伸过头顶，手掌朝前。 将左脚稍微向右旋转，并将重量转移到左腿上。 弯曲左膝并铰接在臀部，将躯干向左侧降低。 保持右臂伸过头顶，眼睛盯着壶铃。 当你降低躯干时，让右腿伸直，右脚稍微转动。 降低躯干，直到感觉到左腿筋拉伸并且右臂指向地面。 暂停片刻，然后启动核心并推动左脚跟返回到起始位置。 重复所需的重复次数，然后换边。
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward. Rotate your left foot slightly to the right, and shift your weight onto your left leg. Bend your left knee and hinge at the hip, lowering your torso towards the left side. Keep your right arm extended overhead and your eyes on the kettlebell. As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly. Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground. Pause for a moment, then engage your core and push through your left heel to return to the starting position. Repeat for the desired number of repetitions, then switch sides.
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exercise.cta.desc1 kettlebell advanced windmill exercise.cta.desc2
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