雙手盪壺 Double-hand kettlebell swing

雙手盪壺可以訓練腿後肌群、核心穩定度，也可以強化心肺耐力和爆發力、改善慢性下背疼痛，是個花費時間短、效益高、不受場地限制的運動。提醒大家，運動前要熱身，過程中有疼痛需立即停止，並諮詢教練。一開始可先做一組20下，組間休息2分鐘，X3組

Double-hand kettlebell swings can train the muscles in the posterior chain and improve core stability. It can also enhance cardiovascular endurance and explosive power, as well as alleviate chronic lower back pain. It is a time-efficient and effective exercise that can be performed without being restricted by space. It is important to warm up before exercising and to immediately stop if experiencing any pain, consulting a coach if necessary. To start, you can perform one set of 20 repetitions with a 2-minute rest between sets, repeating for a total of 3 sets.