玩转壶铃！
Enter The Kettlebell!
Pavel Tsatsouline · 初版 2006 年
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凭借 Enter the Kettlebell!，Pavel 对其具有里程碑意义的开山之作 The Russian Kettlebell Challenge 进行了重大升级。依托五年来开发并引领全球首个也是首屈一指的壶铃教练认证课程的经验，并在投入另外五年潜心研究究竟何种方法能用壶铃带来惊人成效之后——Enter the Kettlebell! 应运而生！Pavel 打造了一套万无一失的精要体系，只要严格遵照指令便能确保成功！练就全能力量，轻松应对最艰巨、最突如其来的挑战。最大程度
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壶铃。在 YouTube 上搜搜 Pavel Tsatsouline 的“Enter the Kettlebell”；最简单、最好的入门方式是练“Simple and Sinister”计划，其实就是壶铃摆动（swing）和土耳其起立（Turkish getup）。
Kettlebells. Search youtube for "Enter the Kettlebell" with Pavel Tsatsouline; easiest, best way to start, is with the "Simple and Sinister" program, which is just kettlebell swings and Turkish getups.
……尽管最后两项在我平时训练里选得最少。壶铃差不多占了我训练的 99%。它们是增强耐力和肌肉力量的绝佳工具[0]。我建议去看看 Pavel Tsatsuline[1] 的《Enter the Kettlebell》[2]。关于饮食方面，我每天都做断食[4]，绝对推荐这个，虽然这需要你对每餐的营养做点规划。现在关于食物，如果你想吃得健康，就别再买/吃……
…although last two are least options in my routine. Kettlebell is like 99% what I use. They are a great tool to build up stamina and strength with muscles[0]. I recommend to check Pavel Tsatsuline[1] “Enter the Kettlebell”[2]. Regarding the diet/eating I do daily fasting[4] and can recommend this for sure although it expects some planning with nutrition in your meals. Now regarding food if you wanna eat healthy stop buying/eating…
……得像《神探加吉特》里的 Brain 一样拼命打手势，让他们把耳机摘下来我才能开口问，至少他们态度一直挺客气的。这事搞得我很烦，以至于我买了本《Enter the Kettlebell》和一个 35 磅的壶铃（现在看着还挺吓人的），可能还会在我的影音/VR/娱乐室里装上 TRX 悬挂训练带。反正我的另一半也想让我做功能性训练。关于研究生，我是个……
…involves gesturing wildly like Brain from Inspector Gadget and having them take the pods out before I can make the ask, at least they are always polite about it. It's bad enough that I picked up a copy of Enter the Kettlebell and a 35 pound kettlebell (an intimidating object right now) and will probably set up some TRX straps in my AV/VR/rec room. My fox wants me to do functional training anyway. Re: grad students I'm a…
不是每天都练。我练的是《Enter the Kettlebell》这本书里的“Rite of Passage”训练计划。大量的单臂推举、高翻（clean）和引体向上。它用的是一种叫“阶梯法”（ladders）的组数方案。阶梯法能让你在不知不觉中积累很高的总训练量，哪怕用的是大重量。组间有充分的休息……
Not a daily thing. I do the "Rite of Passage" workout from the book "Enter the Kettlebell". Lots 1 arm military presses, cleans, and pullups. It uses a rep scheme called "ladders". Ladders allow you to sneak in a high number of reps overall, even using heavy weights. Plenty of rest between…