v*****r
发帖数: 2325 | 1 purpose --- see if it helps reduce fat & increase strength&endurance at same
time
bought a 35LBs & 53LBs at a local store. chosen kettlebells with smoothly
handle coating.
$1.4/lbs after asking them to match online price.
决定自学， 没时间去XFIT CAMP。 觉得有一定STRENGTH TRAINING 的基础了， START
SLOW 和小心一点就可以了
看了一些PAVEL的书， 下了STEVE COTTER 的VIDEO， 还是COTTER 的VIDEO 好， 就把
一些基本KB 练习复习了一下:
SWING 是 PULLING MOTION 的基础， TURKISH GET UP 是OVERHEAD LIFTING 的基础
把两个壶放在LIVING ROOM， 有事没事玩几下， 摸索正确的舒服的做法
YESTERDAY TRIED FOLLOWING：
２ |
c******t
发帖数: 1733 | 2 前几天看youtube上，有人用56kg的kb作BUP，这人原来是参加壮汉比赛的大胖子
same
START
【在 v*****r 的大作中提到】
: purpose --- see if it helps reduce fat & increase strength&endurance at same
: time
: bought a 35LBs & 53LBs at a local store. chosen kettlebells with smoothly
: handle coating.
: $1.4/lbs after asking them to match online price.
: 决定自学， 没时间去XFIT CAMP。 觉得有一定STRENGTH TRAINING 的基础了， START
: SLOW 和小心一点就可以了
: 看了一些PAVEL的书， 下了STEVE COTTER 的VIDEO， 还是COTTER 的VIDEO 好， 就把
: 一些基本KB 练习复习了一下:
: SWING 是 PULLING MOTION 的基础， TURKISH GET UP 是OVERHEAD LIFTING 的基础
|
c******t
发帖数: 1733 | 3 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。 |
c******t
发帖数: 1733 | 4 网路就这点好处，造就多少键盘英雄，什么鸟人都敢称大爷。 有种你当面对我这样说，
看我能不能把你这头肥猪宰了。 你知道认真起来， 就是躲在网络后也可以追踪到你本人的 |
v*****r
发帖数: 2325 | 5 初学推荐使用 FOREARM GUARD
IT TAKES A WHILE TO FIND THE PROPER&COMFORTABLE FORM. |
m*******r
发帖数: 13263 | 6 呵呵，刚开始我也被打肿了。。。
【在 v*****r 的大作中提到】
: 初学推荐使用 FOREARM GUARD
: IT TAKES A WHILE TO FIND THE PROPER&COMFORTABLE FORM.
|
v*****r
发帖数: 2325 | 7 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 |
m*******r
发帖数: 13263 | 8 土鸡翻身对我来讲是个挑战。
【在 v*****r 的大作中提到】
: 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
|
v*****r
发帖数: 2325 | 9 so call kettle challenge. yes, it can always be a challenge. even with 35lbs
, bottom up press is still a challenge to my weak arm.
【在 m*******r 的大作中提到】
: 土鸡翻身对我来讲是个挑战。
|
c******t
发帖数: 1733 | 10 TGU is more about the total time under the weight(hence total time in
tension) than the number of reps.
【在 v*****r 的大作中提到】
: 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
|
|
|
v*****r
发帖数: 2325 | 11 i see. then 53 bell is too much for me, no way i can spend 5min under 53.
maybe just 2min last night.
the lunge up & down remains the weakest component for me. maybe i should
spent some time to strength the "lunge".
【在 c******t 的大作中提到】
: TGU is more about the total time under the weight(hence total time in
: tension) than the number of reps.
|
v*****r
发帖数: 2325 | 12 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 |
v*****r
发帖数: 2325 | 13 did 2 sets of 20reps for swing,clean, snatch with 35 bell.
some clean with buttom up lock out
5-10 min TGU, mostly 35 bell, ended with one rep with 53 bell.
some front squat at rack postion, single bell 35, 53, then double bells (35
+ 53)
i may have growed the volume a little bit too agressive, some mild &
sporatic discomfort are felt in lower back the following day. need to rest and see.
there are opposite voice against kettle bell, using dumnbell & barbell in 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.
to do high reps, glove is a must for kettlebell, since the handle rotates 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. |
m*******r
发帖数: 13263 | 14 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.
【在 v*****r 的大作中提到】
: did 2 sets of 20reps for swing,clean, snatch with 35 bell.
: some clean with buttom up lock out
: 5-10 min TGU, mostly 35 bell, ended with one rep with 53 bell.
: some front squat at rack postion, single bell 35, 53, then double bells (35
: + 53)
: i may have growed the volume a little bit too agressive, some mild &
: sporatic discomfort are felt in lower back the following day. need to rest and see.
: there are opposite voice against kettle bell, using dumnbell & barbell in 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.
: to do high reps, glove is a must for kettlebell, since the handle rotates 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.
|
v*****r
发帖数: 2325 | 15 是不是要看情况？
clean & snatch 的时候， HANDLE都是在手掌中转动的， 非常磨手啊。 昨天我用杂志
中撕下的纸。
听CROSSFIT 也用手套。
如果是SWING， BOTTOM UP PRESS， HANDLE不要在手掌中转动， 防滑有用.
昨天我停止了SNATCH， 只做SWING＆CLEAN， TGU。
SNATCH 的技术要求高， OVERHEAD ballistic LIFTING 对LOWERBACK 的压力大。 TGU
和LOWER BACK 还要加强
that
to
【在 m*******r 的大作中提到】
: 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.
|
v*****r
发帖数: 2325 | 16 cotter 也忽悠... usa is society dictated by money& business.
his bio at wikipedia is not neutral.
http://en.wikipedia.org/wiki/Steve_Cotter
lifting。
【在 c******t 的大作中提到】
: 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。
|
c******t
发帖数: 1733 | 17 我现在基本上能摆脱手套了。drop的时候KB从掌根落下，轻轻滑过掌心，用手指hook住
。但grip下降时，你就很难保证有这么好的technique了。 KB练长了，特别是作large
volume的以后，你就会体会到它和DB的不同。KB有很多细微的技术活，每次练的时候对
这些技术都有进一步的体会，戴手套有时很难体会到的。
还有个办法，从袜筒上剪下3"的一圈，戴在手掌上，效果非常好。经常要用pedegg把老
茧磨平。
TGU
【在 v*****r 的大作中提到】
: 是不是要看情况？
: clean & snatch 的时候， HANDLE都是在手掌中转动的， 非常磨手啊。 昨天我用杂志
: 中撕下的纸。
: 听CROSSFIT 也用手套。
: 如果是SWING， BOTTOM UP PRESS， HANDLE不要在手掌中转动， 防滑有用.
: 昨天我停止了SNATCH， 只做SWING＆CLEAN， TGU。
: SNATCH 的技术要求高， OVERHEAD ballistic LIFTING 对LOWERBACK 的压力大。 TGU
: 和LOWER BACK 还要加强
:
: that
|
c******t
发帖数: 1733 | 18 没觉得这个有什么问题啊，可能只是格式不对罢了
【在 v*****r 的大作中提到】
: cotter 也忽悠... usa is society dictated by money& business.
: his bio at wikipedia is not neutral.
: http://en.wikipedia.org/wiki/Steve_Cotter
:
: lifting。
|
m*******r
发帖数: 13263 | 19 一般是在接近最高点转动，那时候速度很低，手不用握紧
TGU
【在 v*****r 的大作中提到】
: 是不是要看情况？
: clean & snatch 的时候， HANDLE都是在手掌中转动的， 非常磨手啊。 昨天我用杂志
: 中撕下的纸。
: 听CROSSFIT 也用手套。
: 如果是SWING， BOTTOM UP PRESS， HANDLE不要在手掌中转动， 防滑有用.
: 昨天我停止了SNATCH， 只做SWING＆CLEAN， TGU。
: SNATCH 的技术要求高， OVERHEAD ballistic LIFTING 对LOWERBACK 的压力大。 TGU
: 和LOWER BACK 还要加强
:
: that
|
v*****r
发帖数: 2325 | 20 也看了一下PAVEL 的VIDEO （RUSSION KETTLE CHALLENGE）， 他的动作就象是舞蹈一
样， 挺幽雅的。 他DEMO用的是可能是 ３５，５３，７０。 而COTTER DEMO时用更大
重量， 有时还一手抓两个KB。
PAVEL 说选用KB 重量宁愿ERR ON LIGHER SIDE， 完全同意。
昨天只用３５BELL， 开始做了一些SINGLE BELL， 后来一些 DOUBLE VERSION，
DOUBLE CLEAN & JERK， DOUBLE SNATCH， FRONT SQUAT， SOT PRESS， BEAR WALK， STILL
QUITE A CHALLENGE。 DOUBLE CLEAN RACK 时 没RACK 好， 把手指压肿了。 单手
BOTTOM UP PRESS， 左右手都可以了。但是DOUBLE VERION 差远了， YOUTUBE 上竟有
人玩 DOUBLE BOTTOM UP PRESS， 还是 ５３以上的！
我觉得这玩艺的好处就是： 足不出户， 就可以挑战许多关节力量了 和 RANGE OF
MOTION了。玩的花样确实多。 很好的接近FUNCTIONAL STRENGH， 干体力活的时候有体
会。
如果拿两个 ７０LBS KB 随便玩， 基本上就是钢铁身躯了。 |
