You want to make sure that you’re getting the full benefit of this movement,
要确保充分发挥这个动作的长处
and working your upper back, your shoulders, your arms,
来锻炼你的上背 肩膀 手臂肌肉
your abs, obliques, glutes as well as your quads.
和你的腹肌 腹斜肌 臀肌以及股四头肌
Hey guys! This is Corey from Redefining Strength.
大家好 我是《力量重置》的Corey
When you’re busy and your schedule is crazy,
当你很忙 日程又满的时候
it can feel impossible to get in your workouts.
会感觉几乎没时间锻炼
But there is a way you can stay on track and keep moving forward.
但有个方法能让你保持正轨 坚持锻炼
You just need to design fast and efficient workouts
只需定制 真正满足你要求和目标的
that really meet your needs and goals.
快速有效的锻炼方案
This means focusing on full body routines,
这意味着 要专注于全身动作
especially if you’re training less frequently,
尤其是在你锻炼频率低的情况下
and moves that work more muscle groups at once.
要在一个动作里 锻炼到更多肌群
That’s why today I want to share 4 bodyweight exercises
因此 我今天要分享4种徒手锻炼方法
that can help you work every muscle group in one workout.
帮您用一套动作 锻炼到每个肌群
They’re a great way to get into a fast and efficient workout,
它们能让你得到快速有效的锻炼
even when you’re short on time.
即便你时间很紧 也没关系
Exercise number 1 is the get up to front angled lunge.
第1个动作 起身斜向前弓步
When you don’t have equipment,
当你没有器械可用时
you can challenge your body by changing the range of motion
你可以改变动作幅度 来挑战身体
and even combining two movements together.
甚至可以把两个动作合并在一起
This exercise combines
这个动作包括了
both the get up lunge with the front angled lunge
起身弓步和斜向前弓步两个动作
to really work your legs in multiple planes of motion.
可以真正从多个运动面锻炼你的腿部
This exercise is a great one to target not only your quads, your hamstrings and your glutes
不但能锻炼到股四头肌 股二头肌和臀肌
but even your adductors.
甚至还能锻炼到内收肌
When you do this move,
做这个动作时
make sure that you’re actually doing an angled front lunge.
要确保你做的是斜向的前弓步
It could be really easy to turn this exercise into just a straight on front lunge,
这个动作很容易会被做成正向前弓步
but then you won’t work your adductors as much.
那样就无法充分锻炼到内收肌
You want to make sure that you’re stepping slightly laterally as you step forward.
向前踏步时 动作稍向外侧一些
This will work you adductors as well as your glutes a little bit more
这样可以锻炼到内收肌和臀大肌
especially your glute medius.
尤其是臀中肌
When you step forward, don’t pivot that back foot.
向前踏步时 后脚不要旋转
As you do the get up lunge, you’re actually going to go down to the ground.
做起立弓步时 重心要往下压
This is a great way to strengthen your legs through bigger range of motion.
通过更大范围的运动增强腿部力量
Throughout the entire move, you don’t actually want to fully stand up.
整个动作过程中 不要完全站直
You want to keep your legs under constant tension,
要让腿部肌肉一直保持紧张状态
because it can be really challenging to kneel all the way down to the ground
因为要让膝盖跪地 不用任何惯性力量起身
and not use any momentum to get back up.
非常有挑战性
You might find that you just start with simply step back
那样的话你就只做了一个后退的动作
instead of going all the way down.
而不是膝盖贴地后再后退
You want to alternate sides as you go through this move.
要左右交替来做这个动作
This lunge is also a great way to train that reactive step forward
这个弓步也能很好地训练反动前踏动作
and really catch yourself.
可以让你真正全力应对
If you struggle with knee pain during lunges,
如果做弓步时膝盖疼痛
make sure you’re really driving off that front heel to push back.
要用前脚掌尽力回蹬
You don’t want to let your weight just sort of carry forward.
避免重心太靠前
Make sure during the front angled lunge that your knee doesn’t cave in.
注意在做向前斜弓步时膝盖不要内扣
If you struggle with your knee caving in during the front angled lunge,
如果你很难做到膝盖不内扣
start with just that basic front lunge.
从基础的前弓步开始做
This is a great way to protect your knee,
如果你无法充分利用臀部
if you can’t use your glute enough to keep your knees
让脚踝 膝盖 臀部在一条直线上
in line with your ankle and your hip.
这可以很好的保护你的膝关节
I love using the get up to front angled lunge
我喜欢把起身斜向前弓步动作
in an interval workout design.
用在一个间歇训练方案中
It’s a great way to keep your body under constant tension
这能很好地让身体一直保持紧张状态
and not rush through the reps.
不至于太赶地完成动作
Exercise number 2 is the lying scapular press.
第2个动作是 卧式肩胛上推
It could be really challenging to work our back when we only have our body weight to use.
只利用自身体重来锻炼背部是很具挑战的
But this lying scapular press is a great way to activate your back,
但卧式肩胛上推是个激活背部肌肉的好方法
work on scapular retraction as you open up your chest
在前胸打开时 肩胛可以充分回缩
and even improve your shoulder stability.
甚至能提高肩部的稳定性
While you might actually be pressing off the ground,
当你把重心移开地面时
you want to think about the same movement you do
要想象手臂在做
when you row weight up to your chest.
俯身提重物向上至胸的划船动作
You’re going to initiate the pull with your back,
要用背部来产生这个拉力
pinching your shoulder blades toward your spine.
让肩胛骨尽力向脊柱挤压
Your elbows are then going to drive back.
这样手肘就会向后推
But instead of rowing something up to your chest,
但现在并没有重物被拉向胸部
so you’re going to press yourself away from the ground.
而是身体被推离了地面
Make sure you don’t turn this move into a situp.
注意不要把它做成了仰卧起坐
Well, you do want to feel your abs working as you work your upper back.
你如果想在锻炼上背时 也锻炼到腹肌
You want to make sure that you ‘re not only using your abs to sit up,
要确保你不仅仅在用腹肌来坐起
you actually want to drive yourself off the ground by pressing through your elbows.
而且也在用肘部尽力把自己推离地面
Make sure you’re really initiating the movement with your upper back,
保证你是在用上背部完成这个动作
feel those shoulders blades move toward your spine,
要能感觉到肩胛骨在尽力靠近脊柱
focus on that mind-body connection as you do this movement.
做动作时 要关注于意念与身体的联系
You wanna focus on using your mind to really recruit your back
努力用意念调动背部肌肉
to initiate that press off the ground.
把自己推离地面
If you find you’re shrugging your shoulders
如果你发现你在做耸肩动作
or you don’t have the mobility to really lift up,
或者无法把身体推起足够的高度
you can also do this exercise off a wall.
你也可以靠在墙上做这个动作
A great way to really use this move to challenge your back even more
若要让这个动作更具挑战性
is to do first an isometric hold of the movement at the top,
可以在身体推到顶部时 先做静力保持
and then combine that with the reps after.
然后与肩胛上推动作配合一起做
It’s a great way to really work your back
这样可以真正锻炼你的背部
and spend a little bit more time under tension.
使其保持稍长时间的紧张状态
Exercise number 3 is the mountain climber row push up.
第3个动作 登山式划船俯卧撑
If you want a killer upper body move
如果你需要一个高强度上身锻炼动作
and also an anti-rotational and rotational core exercise all in one,
和结合了腹部旋转和反旋转锻炼的动作
this is the perfect exercise to use.
这就是你的完美选择
During that row, you’re going to work on that anti-rotational core strength
在这个动作中 你要运用腹部反旋转力量
fighting the urge to rotate open,
来控制你旋转的冲动
especially when you’re balanced on one arm.
特别是当你用单臂维持平衡时
Then you’ll get in some rotational core work,
然后在你做交叉式登山动作时
as you pull your knee across your body
要拖动你的膝盖至身体另一侧
during the cross body mountain climber.
就要用到旋转腹部的力量
It’s a great way to work your abs and obliques
这能很好的锻炼你的腹肌和腹斜肌
both in a stability fashion and to power that rotation.
既能保持身体稳定 也可以提供旋体的力量
Plus because you’re using a push-up during this movement,
而且 由于你同时也在做平板支撑动作
you’re going to work your chest, shoulders, and triceps.
你也能锻炼胸部 肩膀和肱三头肌
And then during the row, you’re going to work your back as well.
然后做单臂划船动作时 还能锻炼背部
Make sure that as you row your arm up to the side,
要确保在你手臂上划至身侧过程中
you’re not just doing a bicep curl,
你并不只是在做肱二头肌弯曲
but actually pinching your shoulder blades towards your spine.
你要尽力用肩胛骨向脊柱挤压
You want to engage your back to pull your hand up.
你要运用背部力量把手掌拉起来
Make sure to move slowly through this movement.
注意做这个动作时要慢
You don’t want to rush it just because you’re losing your balance.
不要因为怕失去平衡就匆忙完成动作
You want to really force your entire core to work to stabilize.
你要调动整个的腹部力量来保持稳定
You’ll even feel your glutes and quads working
在你单臂上划时 为了不让身体旋转
to help you hold that plank position
你甚至能感觉在用臀肌和股四头肌
as you prevent yourself from rotating during that row.
来辅助保持平板姿势
Really feel your abs pull that knee across your body,
要有意识的用腹肌拉动膝盖到对侧
don’t just use your hip flexors.
不要只是用髋屈肌
While your hip flexors and quads are of course working,
你的髋屈肌和股四头肌当然也起作用
you want to use your abs to draw that knee in and across.
但要尽力用腹肌拉膝盖进来 跨过身体
For this push-up variation,
作为这个俯卧撑动作的变化版本
you want to perform a narrow grip push-up.
你可以做窄握俯卧撑
This will work your triceps even more.
这更能锻炼你的肱三头肌
It’ll also help you balance as you perform that anti-rotational row.
也能帮你在做反旋转划船时保持身体平衡
You might want to put your feet a little bit wider apart to help with that stability.
为了保持稳定性 双脚距离要大一些
Bringing your feet closer together makes the movement harder,
双脚距离太近 动作难度会更大
because there’s less of that solid base.
因为这样你可依赖的实地面积更小
So as you start out, set your feet about hip width apart.
所以开始时 设双脚距离约与臀部同宽
Beginners can modify this move off an incline.
新入手者可以调整动作 让身体有个斜度
It’s a great way to work on that full plank position
这样能很好的保持身体的平板姿势
to really improve your push-ups and your core strength.
来改善俯卧撑 提升腹部力量
Exercise number 4 is the forearm plank bird dog.
第4个动作是 鸟狗式前臂平板支撑
This is a great anti-rotational core move
这是一个很好的反旋转腹部动作
that will work not only your abs, obliques, shoulders and back,
不仅能锻炼腹肌 腹斜肌 肩膀和背部
but even your glutes.
甚至能锻炼到臀肌
It’s a great way to progress that basic bird dog
这极大的改进了基本鸟狗式动作
and work your abs and obliques even more.
能更充分的锻炼腹肌和腹斜肌
When you do this move,
当你在做这个动作时
don’t focus so much on how high you can lift your arm and leg up,
不要太关注于你的手臂或腿能抬多高
but focus on really preventing your core from rotating.
而要关注在控制腹部的旋转上
You don’t want your hips to rotate open just because you’re trying to lift up higher.
不要为了把腿抬更高就使臀部发生旋转
Squeeze your glute to almost prevent your leg from lifting up any higher
挤压臀肌 让腿几乎无法再抬更高
and work on that hip extension.
然后做臀部伸展
Move slowly to prevent any rotation during this movement.
动作完成要慢 避免有任何旋转
Also make sure to really pack your shoulders and engage your upper back.
也要确保锁紧肩膀并动用背部力量
You don’t want to shrug.
不要有耸肩动作
You want to make sure that you’re getting the full benefit of this movement
要充分发挥这个动作的长处
and working your upper back, your shoulders, your arms,
来锻炼你的上背 肩膀和手臂肌肉
your abs, obliques, glutes, as well as your quads.
和腹肌 腹斜肌 臀肌以及股四头肌
To modify the forearm plank bird dog,
你也可以调整这个动作的做法
you can do it off an incline.
让身体与地面有一个倾角
You could also remove the upper body movement
你也可以去掉上身的动作
and just perform a kickback to really focus on your glutes.
只做腿部反举动作 以真正关注于臀肌
Using these 4 full-body moves,
运用好这4种全身锻炼动作
you can get in a killer workout even when you’re short on time,
即使你时间很紧 也能得到加强锻炼
especially if you’re training less frequently,
特别是如果你的锻炼频率不高
you want to make sure to focus your workouts on more full-body splits.
你会关注于能一次锻炼更多肌群的全身动作
Well, these are amazing compound and hybrid movements.
好了 这些就是今天介绍的复合型锻炼动作
They don’t target some areas as much as others.
不像其他训练方法一样 针对于特定部位
And if you do have some of those vanity areas, or stubborn areas
如果你需要局部的动作来针对性锻炼
you want to target a little bit more with isolation moves,
一些重要的或比较顽固的部位
I did want to provide a great tip to help you do that at home.
我提供一个很好的 能在家做的技巧动作
You can do self-resisted isolation moves,
你可以做自抗式局部锻炼
especially say for bicep curls or tricep extensions.
特别针对于肱二头肌弯曲和肱三头肌伸展
By using a towel and pulling on that towel, you can resist the curl or the extension.
用拖拽毛巾的力量抗拒手臂的弯曲和伸展
And this is a great way to target some of those stubborn areas,
这可以很好地针对性锻炼一些顽固部位
or provide yourself with some isolation exercises you can do at home.
提供给你一些在家就能做的局部锻炼方法
If you’re short on time
如果你时间不多
and looking for a great workout to do using these four moves,
想要一个用到这4个动作的锻炼方案
check the video description for a 15-minute option.
查看视频介绍里的15分钟锻炼方案
I use an interval setup,
我使用了间歇性设置
because it’s a great way to spend more time under tension,
因为这样能保持更长时间的紧张状态
and increase your training density.
从而增加训练强度
If you like the video, make sure to like it,
如果您喜欢这个视频 请点赞
comment below if you have any questions, and subscribe.
有问题在下面留言 欢迎订阅
We’re posting new videos each week.
我们每周都有视频更新