尋夢園

很多女性朋友不敢做重量訓練，因為害怕練出像男人一樣的大塊肌肉，其實並不會發生這樣的事。因為男人有比女人多10倍的激素可長出肌肉，女性沒有那樣的條件，一般女性的雄性荷爾蒙量太低了，再怎麼做重量訓練也練不出像健美先生那樣的壯碩肌肉，除非是有特殊體質的女性，做相當密集的訓練。

重量訓練的好處:

這種是DRAGON DOOR(DD)的壺鈴.

今天我買了100多的壺鈴. 它們快來了!

很多人聽到"健身"的時候就說，"我不要我的身體變大!

他們的印象是英文的"bodybuilding."　就是這個:

我給你們介紹一個壺鈴健身方法 -- 梯子ladder. 你要選一個壺鈴技巧,用左手做一個,換右手做一個,換左手做兩個,換右手做兩個等等.

This is Steve Cotter, an excellent kettlebell instructor and the head of the IKFF kettlebell federation.　

20公斤壺鈴

This is a clip of the RKC certification and just looking at it, you can see why these guys have the reputation for the hardest cert in kettlebell training. It's three days long and the emphasis is on running the gauntlet of various lifts including the snatch test and the football field length walking set of presses. Hard stuff for hard men! Um...yeah.

I'm very, very excited by this! The Complete Guide to Kettlebell Lifting is Steve Cotter's first book and I've already ordered it. I was looking for a master level text on kettlebells and this looks to be the one. I'm a big fan of Steve's (obviously) so I wanted something by him. I saw it had come out this morning so my copy is already on the way. I'll review it when it gets in.

This is my warmup that I do for kettlebelling. The basic movements are around the body passes, halos, wrist twists, up and down dogs to warm up the back, and windmill stretches. I also usually do some body weight squats but I didn't film those.

台灣第一位合格壺鈴健身教練.

This is a marketing series that I'm doing. I'm trying to clearly communicate the benefits of kettlebell training. I would appreciate comments if you have any.

This is a news segment introducing REAL kettlebell lifting to the general public -- competition style. Interesting that the weight loss/fitness aspects of that style are being used to promote it here. The clip is good but full of cringe-worthy moments, "Oh, so it combines strength training AND cardio, "Oh look at the pink bell!," etc. So please remember this is pitched at the gen pop. The reporter is interesting because it's obvious she's never picked up anything other than a pink dumbbell in her entire life. I wish they'd pick someone with at least SOME workout experience to do these segments. Much more interesting that way.

Just throwing this out there but it seems to me that when training with the kettlebell, especially intensely, you'll find three layers: major muscle groups, minor muscle groups, and the purely mental stage.

When you start an intense set, you work the major muscle groups and exhaust those first. Then the minor muscle groups take over and your form improves. This is a nice area to be in. But that niceness doesn't last as you go beyond what good technique alone will get you. As you continue the set, you reach the stage where technique is no longer a refuge and the struggle becomes purely mental. Will you find the will to persevere?

This is another workout method we use with kettlebells. A Tabata protocol is taking an exercise and then doing it intensely for :20 and rest for :10. This is one cycle. You do 8 cycles back to back for a total of 4:00. It's a tough workout if you select the right exercise and weight. I'm huffing and puffing in this one.

http://www.shihan.com/The-Complete-Guide-to-Kettlebell-lifting-Book-and-DVD/