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壶铃单臂交叉后弓步
中级
1
单手握住壶铃。
2
左脚向后一步，置于右脚后方。
3
回到起始位置。重复。
壶铃交替礼弓步
中级
1
将壶铃抱于胸前，双脚与髋同宽。
2
一条腿斜向后跨步，进入弓步。
3
双腿交替进行，挺胸并收紧核心。
Kettlebell Alternating Single Arm Thruster
中级
1
Hold two kettlebells at shoulder height, palms facing inward.
2
Squat down, then drive upward, pressing both kettlebells overhead.
3
Lower kettlebells as you descend again, alternating arms each rep.
Kettlebell Single Arm Thruster
中级
1
Hold kettlebell at shoulder height with feet shoulder-width apart.
2
Squat down, then drive upward, pressing kettlebell overhead in one motion.
3
Lower kettlebell as you descend into next rep smoothly.
