kettlebell one arm jerk
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双脚分开与肩同宽站立，一只手握住壶铃，与肩同高。 稍微弯曲膝盖并启动核心。 将壶铃沿直线压过头顶，充分伸展手臂。 当你将壶铃举过头顶时，同时弯曲膝盖并快速伸直以产生动力。 当壶铃到达最高点时，弯曲膝盖和臀部，快速落到壶铃下方。 膝盖和臀部稍微弯曲，抓住壶铃，手臂完全伸过头顶。 站直，充分伸展膝盖和臀部，并将壶铃稳定在头顶上。 弯曲膝盖和臀部，将壶铃放回起始位置，然后重复所需的重复次数。
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height. Bend your knees slightly and engage your core. Press the kettlebell overhead in a straight line, fully extending your arm. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead. Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.
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exercise.cta.desc1 kettlebell one arm jerk exercise.cta.desc2
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