💪 Mr. Kwan’s Gym｜第二集 – 壺鈴基本擺動

💪 Mr. Kwan’s Gym｜第二集 – 壺鈴基本擺動 Episode 2 – Basic Kettlebell Swing English: Welcome to Mr. Kwan’s Gym – Episode 2! 🏋️‍♂️ In this episode, we’ll focus on the basic kettlebell swing, a foundational move to strengthen your legs, glutes, and core. Key points: 1. Start with feet shoulder-width apart and kettlebell on the floor in front of you 2. Hinge at your hips, not your back 3. Swing the kettlebell forward using hip thrust, keeping arms relaxed 4. Engage your core and maintain a straight back 5. Control the swing on the way back down This exercise is perfect for building power, stability, and endurance safely at home. Let’s swing and feel the strength in your legs and core! 💪 --- 中文: 歡迎來到 Mr. Kwan’s Gym – 第二集！🏋️‍♂️ 本集將教你 壺鈴基本擺動動作，這是一個訓練 腿部、臀部和核心 的基礎動作。 重點提示： 1. 雙腳與肩同寬站立，壺鈴放在腳前地面 2. 臀部向後屈膝，注意髖關節帶動，而非背部彎曲 3. 用臀部發力將壺鈴前擺，手臂保持放鬆 4. 收緊核心，背部保持挺直 5. 控制壺鈴回落的動作，保持安全 這個動作非常適合在家安全地訓練 爆發力、穩定性和耐力。 跟著 Mr. Kwan 一起擺動壺鈴，感受腿部與核心的力量吧！💪