💪 Mr. Kwan’s Gym｜第三集 – 壺鈴單手提舉

💪 Mr. Kwan’s Gym｜第三集 – 壺鈴單手提舉 Episode 3 – Single-Arm Kettlebell Lift English: Welcome to Mr. Kwan’s Gym – Episode 3! 🏋️‍♂️ In this episode, we’ll learn the single-arm kettlebell lift, a great move to strengthen your shoulders, arms, and core. Key points: 1. Stand with feet shoulder-width apart and hold the kettlebell in one hand 2. Keep your back straight and core engaged 3. Lift the kettlebell by pushing through your legs and engaging your shoulder 4. Avoid twisting your torso – keep your body stable 5. Lower the kettlebell slowly and control the movement This exercise is excellent for arm strength, shoulder stability, and core control. Grab your kettlebell and start lifting with Mr. Kwan! 💪 --- 中文: 歡迎來到 Mr. Kwan’s Gym – 第三集！🏋️‍♂️ 本集將教你 壺鈴單手提舉動作，這是一個訓練 肩膀、手臂和核心肌群 的好動作。 重點提示： 1. 雙腳與肩同寬站立，一手握住壺鈴 2. 背部保持挺直，核心收緊 3. 用腿部發力並帶動肩膀將壺鈴提起 4. 避免扭轉軀幹，保持身體穩定 5. 慢慢放下壺鈴，控制整個動作 這個動作非常適合提升 手臂力量、肩部穩定性與核心控制力。 跟著 Mr. Kwan，一起提舉壺鈴，鍛鍊肩臂與核心吧！💪 -