- 双脚与肩同宽站立，双手握住壶铃，置于大腿前方。
- 从髋部前倾，将壶铃放至地面，同时膝盖微屈，保持背部挺直。
- 将壶铃提至胸前，然后放下，重复。
- 双脚与肩同宽站直，双手握住壶铃，放在骨盆前方。
- 保持手臂伸直，将壶铃抬至略高于头顶。
- 回到起始位置并重复。
- 双脚与肩同宽站立，单手握住壶铃放于体侧。
- 保持手臂伸直，将壶铃向上向外摆动，远离身体到头部高度左右，牢牢握住壶铃，确保它在手中不移位。
- 回到起始位置，重复。
- Start by standing with your feet shoulder-width apart and holding a kettlebell in each hand.
- Bring the kettlebells to your shoulders, with your palms facing inward and your elbows bent.
- From this starting position, dip your knees slightly and then quickly extend them as you press the kettlebells upwards.
- As you press the kettlebells upwards, also push your hips forward to help generate additional power.
- Slowly lower the kettlebells back down to the starting position, and repeat for the desired number of repetitions.
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