作者寄語

To the wonderful people of China, it is my great honor and privilege to present my book Kettlebell Training which has now been translated into Chinese language by my friends Sarah and Neo at the Shanghai JUZPLAY company, who have worked very hard to translate this book for the Chinese readers. l appreciate it. I also would like to thank the good people at Posts & Telecom Press for their diligent effort in publishing this book into the Chinese language for the first time.

Kettlebell training has become and is continuing to become very popular throughout China now because of its utility as a very effective and versatile functional training equipment for developing multiple characteristics of physical development, especially with regards to strength, power, cardiovascular endurance, muscular endurance and mobility. Further, the unique design of the Kettlebell allows for a great variety of options that allows the trainer to explore loaded movements in all planes of motion.

This book provides a comprehensive look at kettlebell training, including in-depth analysis of dozens of Kettlebell lifting techniques as well as information about the history of Kettlebells, how to incorporate Kettlebell's with other common functional training equipment and many examples of programs for different kinds of sports athletes.

Kettlebell training is appropriate for complete beginners up through advanced practitioners.

In this book you will learn what are the advantages of kettlebells, how to get started, a review of important exercise science principles, the importance of setting goals, cues about student assessment and safety in training environment, how to properly warm up and cool down to assure a well-rounded and comprehensive training program, and much more.

My hope for you dear reader in providing this book is to help you along your path to developing safe and effective skills in the Kettlebell Training and that you may get a lifetime of benefit physically, mentally and emotionally.

With respect and appreciation.

各位親愛的中國讀者，非常榮幸我的《壺鈴訓練指南》一書以中文版的形式和大家見面。兩位譯者——來自上海JUZPLAY公司的楊思巧和楊帆是我的好朋友，感謝他們不辭辛勞，為中國讀者們翻譯了這本書。我還要感謝人民郵電出版社，對本書首次中文版出版給予的大力支持。

壺鈴訓練已經風靡中國，并且這種影響正在持續擴散。這與壺鈴的實用性、高效性和全面性密不可分。壺鈴訓練幫助提升身體發展所需的不同特質，尤其是力量、爆發力、心肺耐力、肌肉耐力和靈活性。進一步說，壺鈴的獨特設計允許訓練者在所有運動平面中對負重動作進行探索，為他們提供了多樣的選擇。

本書對壺鈴訓練進行了全面介紹，包括大量壺鈴提舉動作技術的透徹分析、壺鈴的歷史、如何將壺鈴與其他功能性訓練工具組合使用，以及不同運動項目中的壺鈴訓練方案示例。

壺鈴訓練適用于從初學者到經驗豐富的體育行業從業者的廣泛人群。

在本書中，你們將學到：壺鈴的優點、如何開始訓練、科學訓練的關鍵原則、設定目標的重要性、評估體質與安全訓練的關鍵、如何充分熱身和放松來確保訓練計劃的連貫性、綜合性等相關方面。

親愛的讀者們，我希望本書能夠幫助你們每一個人獲得安全、高效的壺鈴訓練技能，并祝愿大家從身體、思想和情感上終身受益。

再次致以尊重和感激。