c******t
发帖数: 1733 | 1 cotter现在也在练gs style的，好像今年拿到了Master sport in kettlebell lifting。
据说老毛子特种部队用hard style， KB运动的那帮猛人用GS style。 pavel从苏联特
种部队到美国，把KB重新引入西方，而且这家伙是商业奇才，特会忽悠，创下庞大产业
，俨然成KB教父，他的方法也成了KB的标准方法。这两年俄国那帮猛人觉得不对劲，怎
么能让pavel一个无名小辈占尽风头，所以也纷纷出山。
steve cotter开始是跟pavel学的，但水平很快就超过pavel了。 我看了近期的比赛录
像，cotter比那帮专业的还差得多，老毛子牛人太多了。 |
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v*****r
发帖数: 2325 | 2 starter program:
**15-20reps a set, 3 sets:
swing, clean & jeark, snatch (35lbs)
**Keep the reps low: (53lbs)
turkish get up, floor press
In the beginning keep it at five reps per side or less. With a kettlebell
you may do a five minute cycle where you switch hands each rep, but this
will still probably only end up being five reps per side. You may bring it
up to ten minutes as you become stronger and develop solid technique |
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v*****r
发帖数: 2325 | 3 or break down into 2 round, do left(weaker side) first
Round 1: 2 minutes of KB Turkish Get-ups Left Side followed by 2-minutes of
active recovery (self-massage, flexibility, or mobility work)
Round 2: 2 minutes of KB Turkish Get-ups Right Side followed by 2-minutes of
active recovery (self-massage, flexibility, or mobility work)
http://www.workoutmuse.com/blog/tag/kettlebell-exercises |
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m*******r
发帖数: 13263 | 4 垫餐巾纸岂不是更滑？我手上有汗的时候就撒点防滑粉。
35
rest and see.
wrong form and volume, the results are the same. one thing is certain that
Kettle Bell is more of a challenge because of its off center balance and
requires more skills. Kettlebell ask more flexibility and mobility.
inside grip. i used napkins, 10 reps or over, the napkin paper was ground to
piece. use plastic gloves, it was ground to piece too. |
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s********r
发帖数: 2308 | 5 本来挺喜欢kettlebell的，中学体育课上总用这玩艺作提铃深蹲。可是这东西被炒作得
太厉害，弄得这么简单的大铁疙瘩居然比同重量的哑铃贵好几倍，就不喜欢了。如果能
像哑铃一样在大概$0.5/lb价位上的话我肯定会买几个的。 |
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c******t
发帖数: 1733 | 6 Several reviews on kettlebell quality. |
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c******t
发帖数: 1733 | 7 Back to the basic
Swing and turkish get up are two fundamental movements of kettlebell lifting
. Repetition is the best teacher.There are some lessons that only lots and
lots of correct reps can teach. A martial art master once noted that 10,000
reps of each basic strike, block and kick is enough to attain a rudimentary
understanding of each movement, but it takes 100,000 reps before anything
like mastery occurs. So I plan to go back to the basic next month. Personal
goal: 5000 swing and 500 TGU... 阅读全帖 |
|
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v*****r
发帖数: 2325 | 9 KB 的市场还是小所以价格贵
KB流派的训练理念很好
PAVEL TSATSOULINE 的书 很有开创性，也很全面, from strength, mobility,
flexibility
his students includes steve cotter, mike mahler, all have many good
teachings
with or without KB, many of their teachings can be used.
mike mahler actually provided alternative to KB
if you are not big fan of Kettlebell cult, dumbbell should be enough for the
following:
clean and press
swing
turkish get up
(jerk snatch are advanced, optional)
all above can be done with dumbbell, maybe not as conveni... 阅读全帖 |
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c******t
发帖数: 1733 | 10 That was not me. It was Ivan, the greatest kettlebeller ever.
My own jerk record is around 6000lb in ten minutes.
You need learn to rest in rack and also control your pace. Grease your groove with ladder is the way to go.
砸烂， ５分就全搬到２米多的架上
ATTAIN THAT IN A YEAR. |
|
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c******t
发帖数: 1733 | 12 88的很少用了，基本两周一次，two hands swing和front squat。 jerk下落时对身体
shock太大， 暂时不敢再用2x88了。
其实你刚开始follow pavel的enter the kettlebell plan也挺好的，简单明了而且高
效。 |
|
|
m******l
发帖数: 613 | 14 顶帖，我现在可以press 12kg的kettlebell了，也可以做单手snatch long cycle,就是
还是不能坚持很久。我是女生，感觉自己还是很弱。
我还不会jerk，还需要加强。
还有，crossfit,你怎么自己订训练计划的，我基本上照着dvd做，自己重复很容易觉得
boring... |
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v*****r
发帖数: 2325 | 15 3-5rm range military press, 10rm range clean or snatch is tough on shoulder and upper back joint ligament and tendon.
on ther otherhand, if handle properly, KB exercise helps with development of tendon/ligament strength over time. according to pavel, probably it take 1 year to condition ligament/tendon.
tuesday, resting shoulder and upper back, did the following simple workout:
floor press 1x3x53#, right & left
pull up 1x3x0
floor press 1x5x70#, right & left
pull up 1x5x10#
floor press 1x2x80#... 阅读全帖 |
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s****e
发帖数: 1984 | 16 12kg是26lb左右了。真是很牛啊。不过我们这儿卖kb都是按lb卖的。最近在看一套20/
25/30lb的kb,大概一块多一点一磅，好象价格还不错？
顶帖，我现在可以press 12kg的kettlebell了，也可以做单手snatch long cycle,就是
还是不能坚持很久。我是女生，感觉自己还是很弱。我还不会jerk........
★ Sent from iPhone App: iReader Mitbbs 6.0 - iPhone Lite |
|
c******t
发帖数: 1733 | 17 jerk可能是lifting里最多技术细节的了，这是steve cotter的讲解。cotter 远远不是
最好的kettlebell lifter, 但绝对是最好的老师之一 |
|
c******t
发帖数: 1733 | 18 Several reviews on kettlebell quality. |
|
c******t
发帖数: 1733 | 19 Back to the basic
Swing and turkish get up are two fundamental movements of kettlebell lifting
. Repetition is the best teacher.There are some lessons that only lots and
lots of correct reps can teach. A martial art master once noted that 10,000
reps of each basic strike, block and kick is enough to attain a rudimentary
understanding of each movement, but it takes 100,000 reps before anything
like mastery occurs. So I plan to go back to the basic next month. Personal
goal: 5000 swing and 500 TGU... 阅读全帖 |
|
|
v*****r
发帖数: 2325 | 21 KB 的市场还是小所以价格贵
KB流派的训练理念很好
PAVEL TSATSOULINE 的书 很有开创性，也很全面, from strength, mobility,
flexibility
his students includes steve cotter, mike mahler, all have many good
teachings
with or without KB, many of their teachings can be used.
mike mahler actually provided alternative to KB
if you are not big fan of Kettlebell cult, dumbbell should be enough for the
following:
clean and press
swing
turkish get up
(jerk snatch are advanced, optional)
all above can be done with dumbbell, maybe not as conveni... 阅读全帖 |
|
c******t
发帖数: 1733 | 22 That was not me. It was Ivan, the greatest kettlebeller ever.
My own jerk record is around 6000lb in ten minutes.
You need learn to rest in rack and also control your pace. Grease your groove with ladder is the way to go.
砸烂， ５分就全搬到２米多的架上
ATTAIN THAT IN A YEAR. |
|
c******t
发帖数: 1733 | 23 88的很少用了，基本两周一次，two hands swing和front squat。 jerk下落时对身体
shock太大， 暂时不敢再用2x88了。
其实你刚开始follow pavel的enter the kettlebell plan也挺好的，简单明了而且高
效。 |
|
|
m******l
发帖数: 613 | 25 顶帖，我现在可以press 12kg的kettlebell了，也可以做单手snatch long cycle,就是
还是不能坚持很久。我是女生，感觉自己还是很弱。
我还不会jerk，还需要加强。
还有，crossfit,你怎么自己订训练计划的，我基本上照着dvd做，自己重复很容易觉得
boring... |
|
v*****r
发帖数: 2325 | 26 3-5rm range military press, 10rm range clean or snatch is tough on shoulder and upper back joint ligament and tendon.
on ther otherhand, if handle properly, KB exercise helps with development of tendon/ligament strength over time. according to pavel, probably it take 1 year to condition ligament/tendon.
tuesday, resting shoulder and upper back, did the following simple workout:
floor press 1x3x53#, right & left
pull up 1x3x0
floor press 1x5x70#, right & left
pull up 1x5x10#
floor press 1x2x80#... 阅读全帖 |
|
s****e
发帖数: 1984 | 27 12kg是26lb左右了。真是很牛啊。不过我们这儿卖kb都是按lb卖的。最近在看一套20/
25/30lb的kb,大概一块多一点一磅，好象价格还不错？
顶帖，我现在可以press 12kg的kettlebell了，也可以做单手snatch long cycle,就是
还是不能坚持很久。我是女生，感觉自己还是很弱。我还不会jerk........
★ Sent from iPhone App: iReader Mitbbs 6.0 - iPhone Lite |
|
M*****a
发帖数: 7122 | 28 前两天去店里试了试kettlebell才知道这贴有多强！ |
|
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c******t
发帖数: 1733 | 30 用过的几个program推荐，
beginner: ETK program minimｕｍ post#239-241
For strength: ETK ROP post#339- 346
For conditioning: the deep six post #366
For size: 5x5 post#367
Advanced level: lift combos
1。 snatch-overhead squat- sots press
2. clean-front squat-press
3. clean-press-front squat
4. snatch-windmill-press-overhead squat
5. snatch-reverse turkish getup-windmill
For hardcore kettlebellers, try some GS: post #212 |
|
s********r
发帖数: 2308 | 31 本来挺喜欢kettlebell的，中学体育课上总用这玩艺作提铃深蹲。可是这东西被炒作得
太厉害，弄得这么简单的大铁疙瘩居然比同重量的哑铃贵好几倍，就不喜欢了。如果能
像哑铃一样在大概$0.5/lb价位上的话我肯定会买几个的。 |
|
c******t
发帖数: 1733 | 32 jerk可能是lifting里最多技术细节的了，这是steve cotter的讲解。cotter 远远不是
最好的kettlebell lifter, 但绝对是最好的老师之一 |
|
M*****a
发帖数: 7122 | 33 前两天去店里试了试kettlebell才知道这贴有多强！ |
|
|
c******t
发帖数: 1733 | 35 用过的几个program推荐，
beginner: ETK program minimｕｍ post#239-241
For strength: ETK ROP post#339- 346
For conditioning: the deep six post #366
For size: 5x5 post#367
Advanced level: lift combos
1。 snatch-overhead squat- sots press
2. clean-front squat-press
3. clean-press-front squat
4. snatch-windmill-press-overhead squat
5. snatch-reverse turkish getup-windmill
For hardcore kettlebellers, try some GS: post #212 |
|
v*****r
发帖数: 2325 | 36 跟barbell DL 比， kettlebell DL 如果身体两边抓， back bend 小一些 . 这一点容
易一些。
DL |
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v*****r
发帖数: 2325 | 37 跟barbell DL 比， kettlebell DL 如果身体两边抓， back bend 小一些 . 这一点容
易一些。
DL |
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z********0
发帖数: 9013 | 38 下好了DVD，压了MP4，上传在置顶的SkyDrive里
谁有那个Kettlebell training Clinic啊？ 我没下到，最近风声紧，各大共享网站都
扯呼了。。。 |
|
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z********0
发帖数: 9013 | 40 下好了DVD，压了MP4，上传在置顶的SkyDrive里
谁有那个Kettlebell training Clinic啊？ 我没下到，最近风声紧，各大共享网站都
扯呼了。。。 |
|
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c******t
发帖数: 1733 | 42 Then you need a set of kettlebells, master of all trades,one for all |
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v*****r
发帖数: 2325 | 43 kettlebell is no doubt good choice, the pre-condition is the trainee has
healthy back. be careful with wrist and elbow, if get sore, rest and adjust
volume and form.
UFC primetime on Lesnar training, saw a line of KBs at his gym.
i tried KB for several weeks, maybe already felt some initial carry over with golfing and jumping & running |
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W*******l
发帖数: 1868 | 44 变叔，要赞一个。 和李小龙越来越接近了。我刚买了两个KettleBell准备减减肥，练
练肌肉。 |
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W*******l
发帖数: 1868 | 45 真太牛了，我就只能一手提一个水桶走上十米左右。一是手汗较多，而是握力不够。他
能提到肩上就更不简单了。估计Crossfit可以做到这个动作，有点像Kettlebell的一个
动作，但对握力和肩的要求更大。 |
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v*****r
发帖数: 2325 | 47 agree. powerful explosive moves is definitely at top tier of atheleticsm/
fitness.
it but requires much higher level techniques and adequate level of max
strength to hold proper posture, also harder to manage the training intensity. which means high level of risk of injury.
because with ballistic move, even a medium meight during slow move can often
create 1RM situation for a person during fast move.
eccentric(negative) moves cause more muscle strain, and delayed onset
soreness. that's why I s... 阅读全帖 |
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v*****r
发帖数: 2325 | 48 very good results.
你推的力量很好了， 但是没有看到你拉的练习。 比如说PULL UP 或ROW。
有了老婆孩子就不一定能在 GYM 里每周泡４个小时了， 可以适当考虑融入其他的健身
方式， 比如说 BODYWEIGHT， HOMEGYM （PULL UP BAR， CHIP UP， DUMBBELL， EVEN
KETTLEBELL）。
另外一个完整的健身PROGRAM 通常包括
JOINT MOBILITY（就象是我们小时候做早操）
WEIGHT LIFTING
JOINT FLEXIBILITY
CARDIO
＊AGILITY ＆ POWER （这两项可以OPTIONAL）
沉沉的，读书时候练田径和篮球留下的底子经过5，6年的不运动算是全荒废掉了，当时
想想快30得人了，生活上得有一个变化，于是决定加入公司附近的一个gym，拉上个老
美同事开始锻炼。其间因为回国等种种原因，间断时间累计得有7，8个月，不过锻炼的
时候还是比较玩命，我的时间比较有限，基本上平时每天下班后去gym锻炼大概45分钟
，有时候隔一天去一次，周末2天争取每天练1个半到2个小时，具体练的... 阅读全帖 |
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s****e
发帖数: 1984 | 49 好的adjustable都要这个价钱啊。要不你买一套kettlebell让他练？一般一块多一磅的
价。很好的运动。情人节给买铁的到是不多啊，一般都是买金银哈。
too expensive ah.
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n***s
发帖数: 10056 | 50 Not good. It's 20lbsX2 not 40lbs each. The plate is plastic filled with sand
and huge. Claps cannot hold down the plates. I bought one set and returned
next day.
Kettlebell is a good idea. |
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