30分鐘壺鈴耐力訓練||新手必備||預防受傷功能性訓練||健身房裏你沒有練過的動作節奏--02

這是一節高質量的私教學習與跟練教程！
「跟私人教練一起，從零開始建立動作模式」。
在之前的壺鈴跟練視頻中，看到許多小夥伴在認真跟練的同時，也產生了一些腰部的代償，或者動作標準不清晰的情況。在這裡，我將會出一系列基礎的課程，幫助零基礎的同學從零建立真正的核心和動作標準。
這是一個系統的課程，希望你能夠有耐心的學習完。
如果你是有經驗的訓練同學，也可以跟練，因為動作的節奏和重量都是增大難度的變量。
我將從4個方面來展開，使你的進步循序漸進，更具針對性和定制性：
1、深層核心的建立
2、平衡能力的訓練
3、反應訓練
4、抗阻力訓練
let's go！
This is a high-quality personal training learning and follow-along tutorial!
“Build movement patterns from scratch with a personal trainer.”
In previous kettlebell follow-along videos, I've noticed many participants developed compensatory movements or unclear standards in their technique while seriously practicing. Here, I will present a series of foundational courses to help beginners establish a true core and movement standards from the ground up.
This is a systematic course, and I hope you can patiently complete it.
If you are an experienced trainee, you can also follow along, as the rhythm and weights of the movements are variables that increase difficulty.
I will expand on four aspects to ensure your progress is gradual, targeted, and customized:
1. Establishing deep core strength
2. Training balance
3. Reaction training
4. Resistance training
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影片章節：
00:00--01:28 內容簡介
01:28--09:25 核心训练
09:25--12:04 平衡能力
12:04--13:27 反应训练
13:27--27:10 阻力訓練
27:10--29:47 拉伸时间
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建議一周至少2-3次核心跟練，再加1-2次壺鈴跟練。你會感受到自己的堅硬的核心在逐步建立！
希望你的影响力可以传递给更多健身的朋友！你就是一道光！加油！
在评论区告诉我你在训练过程中遇到的问题，之后可以出教程来帮助到大家～
It is recommended to practice core exercises at least 2-3 times a week, along with 1-2 kettlebell workouts. You will gradually feel your core becoming stronger and more solid!
I hope your progress inspires more fitness enthusiasts around you! You are a ray of light! Keep going!
Let me know in the comments about any challenges you face during your training, and I’ll create tutorials to help everyone overcome them!
let's go~
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