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螺丝刀式训练—最好的下腹肌训练 – 译学馆
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螺丝刀式训练—最好的下腹肌训练

Best LOWER ABS Exercise You’ve NEVER Tried!

大家还好吗?
What’s up,guys?
我是来自《纤动男士》的杰夫·卡瓦列雷
Jeff Cavaliere, ATHLEANX. com.
今天给大家带来点不一样的东西
Today I’m going to bring you something different.
我承诺过要介绍一种针对下腹肌的训练
I promised you an ab exercise, in particular for the lower abs,
因为你之前从没试过
as you’ve never tried before.
我还要进一步调整
I’m going to take it a step further than that.
现在我将要展示的
I think what I’m going to show you here today
将是你试过最棒的下腹肌训练
is going to be the best lower ab exercise you’ve done
有很多理由足以让你相信这一点
for a lot of reasons
因为它能够挑战和帮助
because it’s going to be able to challenge,
许多不同的人
and help a lot of different people,
无论你现在处于什么能力水平
no matter what ability level you’re at right now.
做下腹肌锻炼时
So we know when we’re training lower abs
大家会选这样的动作:
you want to pick some movement
使骨盆上移靠近肩膀
that moves the pelvis up, toward the shoulders.
让腹肌从底部向上收缩卷起
Curls from the bottom, up.
为此我们可能试过一堆不同的动作
We might try lots of different exercises to do this.
比如 垂式腹部运动
Like, hanging ab exercises.
悬垂屈膝抬腿
Hanging knee raises.
悬垂抬腿
Hanging leg raises.
但这些训练都有个问题
But there’s a problem with these exercises.
其实有好多问题
A couple, actually.
首先 初学者有时会发现
Number one: beginners sometimes find
悬吊在横杆上
it very challenging to hang out and hold themselves
并坚持足够长的时间来做重复运动
up on the bar for any meaningful amount of time
是很有挑战性的
to be able to get enough reps in to challenge themselves.
第二
The second thing is,
如果没有正确的提示 你可能会
these exercises – if not cued properly –
过度依赖髋部屈肌来完成这个动作
can become over reliant on the hip flexors to do the movement.
我之前提到过提臀的关键点
I’ve talked before about the key in showing your ass.
就是做这些运动时 提臀
Meaning, show your ass and curl your pelvis up
同时抬起骨盆
while you do these exercises.
但有时 由于下腹肌力道不足
But sometimes, because of weakness in the lower abs,
大家无法完成那个动作
people aren’t able to do that,
而倾向于只用髋部屈肌来提腿
and they tend to just use the hip flexors to lift the legs.
我们也可以在平地上
We could also do a ton of exercises
以同样的“提腿”或“后移骨盆”的概念
on the ground to hit the lower abs with the same
做大量的训练来锻炼下腹肌
concept being ‘pull the legs up’, or ‘movethe pelvis backward’.
但这仍然存在上述问题
But again, the same things apply here, too.
在抬腿时 其实你过度依赖髋部屈肌
In that, you’re actually using your hip flexors far too much,
而没发挥下腹肌的功能
shutting down the lower ab activation,
完全没起到锻炼腹肌的效果
and defeating the entire purpose.
我们可以做以下练习
But what we can do is we can do this exercise right here.
它叫做螺丝刀式训练
This is called a screwdriver.
首先 大家要将身体支撑在双杠练习器上
Now, guys, you set yourself up into a dip station.
这项训练的关键在于
The key to this exercise here is,
你真的不需要太关心能否向上卷起骨盆
you really don’t have to worry too much about curling the pelvis up.
这使它更容易被初学者接受
This makes it a lot more tolerable for beginners
因为你只需要学习
because all you have to do
如何在之后动作中向后倾斜并抬起自己的身体
is learn how to posteriorly tilt and lift yourself up.
那些多少看过我们节目的人会说
For those who have watched this channel for any length of time,
“但是 杰夫 那是你们体操运动员练腹肌的办法
you say “ But Jeff, that’s your gymnast ab exercise.
而且我早试过了 因为我之前看过节目”
and I have tried it before because I’ve watchedyou before.”
注意 这个方法其实有点不同
Well, it’s actually a little different.
因为你需要做的只是 保持住这个姿势
Cause all you have to do now is hold yourself in this position – which,
而且
by the way, is a
对于肩膀有问题的人
lot easier and a lot more helpful
这个动作更容易一些并且更有益处
for those who have any kind of shoulder problems
因为肩关节的这种收缩
because this compression of the joint provides more stability
比悬挂在杠上时肩膀的拉伸
in the shoulder than that distraction
提供的稳定性更好
does when you hang from a bar.
相比之下也确实容易得多
It’s actually a lot easier. So,
对于这种锻炼我们要做的 是向下
what we do for the exercise is, we come down,
像螺丝刀一样转向下转
we screw drive ourselves down to the ground,
起来 然后再下去 再起来
and we pull up, and then down, andpull up.
你会看到 我在尽力保持肘部相对直立
You’ll see, I’m trying to keep my elbows relatively straight,
所以整个运动过程
so all the work is being
都是通过腹肌和斜肌来完成的
done by the abs and the obliques.
这是这套动作带来的好处之一
That’s one of those added benefits here.
我这么喜欢它是因为
Why I love it so much is that
可以随时把协同工作的肌肉
At any time we can take muscles that prefer
加入进来一起训练
to work together and get them to work together,
比如腹肌和斜肌 这样我们就达到目的了
like the abs and obliques, then we’ve gota winner.
只要抽时间多练这个动作就好
We just do this for time.
还有另一个好处
The other benefit to this,
也是我非常喜欢这种训练的原因
and why I really like this, is what happens when we have an
假如过度依赖髋部屈肌会怎样?
overreliance on those hip flexors?
我们倾向于紧绷髋屈肌 这会引起腰部疼痛
We tend to get tight hip flexors, which will cause low back pain. So,
所以任何因做腹肌锻炼
anyone that gets low back pain
而感到腰部疼痛的人都只能选择
from doing ab exercises runs out of options and things
螺丝刀式训练来锻炼腹肌
to do to hit your lower abs.
其实它对我们还有一种好的影响
This actually gives us an opposite effect.
即 我们的脊椎得以减压 因为
We get decompression of the spine
一旦我们用手臂来支撑身体并降低骨盆
because once we let our arms post us up here, and let our pelvis drop,
脊椎就得以减压
we have decompressionof the spine.
你可以真正感觉到骨盆下落
You can literally feel your pelvis drop and
为腰部肌肉打开了些许舒展的空间
open up some nice room in your low back.
从这个方面来说 你应该会感觉很好
So, it should feel pretty good, in terms ofthat.
就好比一种放松
It’s like a distraction.
从这里再一次 起来 下去 就这样 再来一遍
So, from there, again, just up, and down,and that’s it. Again,
其实因为我肩膀的问题
I actually have had to move to these kinds
这些年我越来越倾向于做这类锻炼
of exercises over the years because of the issue I had with my shoulder.
我还发现了更多的好处
I’ve found that the added benefits
就是这种肩关节收缩能缓解肩部问题
of getting that compression were helping that out, while
同时呢
at the same time,
以一种前所未有的方式使肩关节配合起来
working together in a way that it hasn’t been working before. So,
所以 大家试试这种方法吧
So, give this one a try, guys.
这就是螺丝刀式训练
It’s the screwdriver.
我向你保证 即使初学者
I promise you, even the beginners,
只要能撑起自己的身体就能进行这种训练 不会很困难
to do this as long as you can hold yourself up
因为你不会只想一直弯着胳膊坐这 而是
which shouldn’t be that much work because you don’t want to sit here with bent elbows the whole time.
让关节撑起你的身体 动起来
Let your joints hold you up there.
我保证这对大家会很有用
It’s going to work for you, guys, I promise.
若你正寻找
If you’re looking for a program
将科学融入力量训练的节目
that puts the science back in strength,
它包括完成我们节目中动作所需的条件
has lots of criteria of how we arrive at the exercises that we use in our program
因为这些条件必须有效而且必须安全
because they have to work. They have to be safe.
那么我们已在这循序渐进的节目里
We have them all put together already for you
为你全部集合起来了
in our step by step program.
全都在ATHLEANX.com(纤动男士网)
That’s over at ATHLEANX. com.
同时
In the meantime,
如果觉得这个视频帮到你 那就在底下评论并点赞
if you’ve found the video helpful leave your comments and thumbs up below.
告诉我还需要讲的内容
Let me know what else you want me to cover
我会尽力提前几天 几周为你录好
and I’ll do my best to do that for you in the days, and weeks ahead.
再见
See you soon.

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视频概述

悬垂式腹肌训练很容易因训练动作不对而得不偿失,而且对于初学者来说很有挑战性,那么你可以尝试这个新的方式——螺丝刀式腹肌训练。对于肩膀有伤的人,这更是一个更好的训练方式。它还有更多好处,大家可以试试

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视频来源

https://www.youtube.com/watch?v=ejNkNHes4LY

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