Jeff Cavaliere, ATHLEANX.com.

Jeff Cavaliere，ATHLEANX.com。

Don't spend forever getting yourself ready to work out.

不要總是花時間為鍛鍊做準備。

You don't have to.

你不必這樣做。

Today I'm going to give you a very quick routine.

今天，我將給大家介紹一個非常快速的程序。

One that sort of flows from movement, to movement, to movement that's going to get you ready in a lot of different ways to prepare your body to train.

一個從運動到運動，再到運動的流程，會讓你在很多不同方面做好準備，讓你的身體做好訓練的準備。

All right?

行嗎？

I'm going to get right into it.

我馬上就去。

Basically, what you want to do is start with something that gets the posterior chain loose because it's one of the areas that gets most tight on us.

基本上，你要做的是先讓後鏈變得鬆弛，因為這是我們身上最緊繃的部位之一。

Our hamstrings, our backs.

我們的腿筋，我們的背部

So you start with an inchworm.

那就從尺蠖開始吧。

You literally come down here, and you're going to walk yourself out.

你到這裡來，就是要自己走出去。

When you get to the bottom it's not just about flexibility, guys.

當你到達底部時，就不僅僅是靈活性的問題了，夥計們。

You want also stability, too.

你也希望穩定。

We have stability by getting our shoulders in this position here.

我們把肩膀放在這個位置，就能保持穩定。

We walk ourselves back, we're getting some compression in the shoulder joint.

我們往回走，肩關節會受到一些擠壓。

That's a good thing for your shoulders.

這對你的肩膀有好處。

You'll notice that probably when you come down, because of your tight hamstrings, your knees will kind of kick forward, and then you can get them straight, maybe about here.

你會注意到，當你下來時，由於腿筋緊繃，你的膝蓋會向前踢，然後你可以讓它們伸直，也許就在這裡。

The goal is, on each successive rep, to try to get your hamstrings to be able to stay back by keeping your knees back further, and further on each rep.

我們的目標是，在每一個連續的動作中，通過讓膝蓋向後退得更遠、更遠，努力讓腿筋能夠保持在後面。

You work your way all the way out, 10 reps on the last one.

一路做下去，最後一個動作做 10 次。

You come right down.

你馬上下來

Again, I said this would flow from one to the next.

我再說一遍，這將從一個流向另一個。

You get in this 90-90 position here.

你在這裡的位置是 90-90。

90 degrees at this hip, 90 degrees at that hip back there.

這個臀部 90 度，後面那個臀部 90 度。

Just like this.

就像這樣

Now we want to get a lot done in one stretch.

現在，我們想一鼓作氣，大幹一場。

So we lean out over this forward knee, which is going to stretch the hell out of this forward hip here, and then we hook our elbow on the top of that knee here, like that, so we get this added stretch of the lats, and the backside of the posterior shoulder capsule here, on that side.

是以，我們俯身跨過這個向前的膝蓋，這將拉伸這個向前的髖關節，然後我們用肘部勾住這個膝蓋的頂部，就像這樣，這樣我們就能增加對腰部的拉伸，以及對肩關節後囊後側的拉伸。

Then we reach out this way with our arms.

然後，我們向這邊伸出手臂。

Five seconds, come out of it, go back down, and do it again.

五秒鐘後，從裡面出來，回到下面，再做一次。

This is not a static holding routine.

這不是一個靜態的保持程序。

This is a dynamic stretching routine to get yourself prepared to train.

這是一個動態拉伸動作，讓你為訓練做好準備。

So you don't want to sit here and hold forever.

所以，你不會想永遠坐在這裡等著。

So we lean in, and then we come out of it, and we swap the feet up, and we do the same thing.

所以，我們靠過去，然後從裡面出來，把腳換上來，做同樣的動作。

On that last rep here, you do five to each side.

最後一次訓練時，每邊各做 5 次。

On that last rep you just straighten yourself out, come down.

在最後一個動作時，你要挺直身體，然後下來。

Now we've got to work on that spine a little bit.

現在，我們得在脊柱上多下點功夫。

So in this position here we're going to roll our body, leave the leg trailing back there, and keep your arms reached up overhead so that we're working on our thoracic extension.

所以，在這個姿勢中，我們要滾動身體，讓腿在後面拖著，手臂伸到頭頂，這樣就能鍛鍊胸廓伸展。

That middle of the spine, getting it to be able to lean back more here, let gravity help you.

脊柱的中部，讓它能更多地向後傾斜，讓重力幫助你。

Then you come down and you roll yourself to the opposite side.

然後你下來，把自己滾到對面。

You're also getting some good mobility in here through your lumbar spine, feeling nice and loose, and of course, stretching that top hip.

在這裡，你還能通過腰椎獲得一些良好的活動度，感覺又好又松，當然，還能拉伸臀部上部。

Just like that.

就這樣

You keep alternating five and five to each side there.

你要不停地在兩邊交替使用五號和五號。

Then on that last rep you come into this position here.

然後在最後一個動作時，你要進入這個位置。

You sit up, put your hands back, open up your chest, get your shoulders and your chest stretched out here into this reverse table.

你坐起來，雙手向後，打開你的胸部，讓你的肩膀和胸部伸展到這個反向臺上。

When you get up here, drive up, activate your glutes, reach, push through here, reach across your body, and go as far as you can.

當你站到這裡時，用力向上，激活你的臀部，伸手，推過這裡，伸手穿過你的身體，越遠越好。

So now we're getting a stretch on the hip flexor, on this leg mostly.

現在我們主要拉伸這條腿的髖屈肌。

You're getting compression through this shoulder joint, which is good for activating the muscles inside that, the stabilizers inside your shoulder, and of course, you're getting more of that thoracic extension here in rotation.

你的肩關節會受到擠壓，這有利於激活裡面的肌肉，肩部的穩定器，當然，在旋轉時你的胸廓也會得到更多的伸展。

That way.

那樣的話

You come down, alternate, open, reach.

你下來，交替，打開，伸手。

Push as hard as you can through your glutes to activate them.

臀部用力，激活臀部。

Alternate for five on each side.

每邊交替做 5 次。

Then we stand up.

然後我們站起來。

Here's the flow.

流程是這樣的

It keeps going.

它還在繼續。

We stand up and we go now into the three-way lunge.

我們站起來，現在進入三向弓步。

We step out here, lunge, reach back.

我們走出這裡，猛撲過去，伸手向後。

Now we're stretching out the hip flexor on this side, but we're also getting glute activation on the front leg.

現在，我們正在拉伸這一側的髖屈肌，同時也在激活前腿的臀部。

Reach, don't hang out here too long.

裡奇，別在這裡待太久。

Three-way lunge.

三向弓步

We're going to go now 45 degrees.

我們現在去45度。

Step and lean back towards the planted leg.

邁開步子，向後靠向固定的腿。

Now we're getting a little bit of a groin stretch at this oblique angle here.

現在，我們要在這個斜角處拉伸腹股溝。

We're also getting the glute activation at this 45 degree angle.

在這個 45 度角上，我們還能激活臀部。

Then we step back and we step straight to the side.

然後，我們退後一步，直接走到旁邊。

Again, lean back in that direction, really stretching the adductors and groin on this leg.

再次向後靠，真正拉伸這條腿的內收肌和腹股溝。

At the same time we're opening up the ribcage on the right hand side and still having that glute activation.

同時，我們要打開右側的肋骨，並繼續激活臀部。

Three, five times of the three-way sequence on this leg, five times of the three-way sequence on that side.

三、五次三向序列在這條腿上，五次三向序列在那一邊。

Now it gets ugly.

現在情況變得很糟糕。

The hamstring pulses.

腿筋跳動

Nobody stretches their hamstrings right.

沒人能正確拉伸腿筋

You have to be in an anterior pelvic tilt if you want to stretch your hamstrings.

如果想拉伸腿筋，你必須保持骨盆前傾。

Meaning, your pelvis has to be in this position, not that position.

也就是說，你的骨盆必須在這個位置，而不是那個位置。

If you're doing anything out of this position it's not really a hamstring stretch.

如果你在這個姿勢之外做任何事情，那就不是真正的腿筋拉伸。

It's not really putting the stretch where it needs to be.

它並沒有真正把伸展放在需要的地方。

So what you need to do is, you get into this position, you lunge out, get into the anterior tilt.

所以，你需要做的是，進入這個姿勢，向外躍起，進入前傾狀態。

Get your back arched.

背部弓起

Drop straight down from here.

從這裡直接下降。

Almost like a sprinter position here.

這裡幾乎是短跑運動員的位置。

Now you drive back with the knee.

現在你用膝蓋把車開回去。

I didn't cave in.

我沒有屈服。

I lifted in this position here.

我在這裡舉起了這個姿勢。

I'm just dropping down and I'm driving my knee back.

我只是往下壓，膝蓋往後頂。

Using the pulses.

使用脈衝。

One.

一個

Kills.

擊斃

Two.

兩個

It's hard to get it all the way straight because you're already using up hamstring length by having your leg in front of you, and now, of course, we have the pelvis in the right position.

很難把腿伸直，因為你的腿在前面，已經用掉了腿筋的長度，當然，現在我們的骨盆已經在正確的位置上了。

So it's really difficult.

所以這真的很難。

But you want to try to pulse and get that leg back as straight as you possibly can.

但你要儘量使腿伸直。

Five times on each leg.

每條腿做五次。

Then we do straighten the leg here.

然後在這裡伸直腿。

Let the leg stay locked out, get into the anterior tilt, and now we do five reaches.

讓腿保持鎖定，進入前傾狀態，現在我們做五個伸展動作。

The reaches start here.

從這裡開始到達。

Reach forward as if you're trying to push somebody away from you.

向前伸手，好像要把別人推開。

Right here, you'll probably run out of room pretty quick, especially if you don't allow your knee to buckle.

在這裡，你可能很快就會沒有空間了，尤其是如果你不允許膝蓋彎曲的話。

So right here, reach and back.

所以，就在這裡，伸手不見五指。

Reach and back.

到達和返回

Reach – you do that five times on each leg.

伸直 - 每條腿做五次。

Then we've got to work on finishing this off, getting the upper body a little bit loose.

然後，我們要努力完成這個動作，讓上半身鬆弛一點。

So now we do something called a can opener.

所以，現在我們做了一種叫做開罐器的東西。

The can opener is, if you look at the lower body first, you're loosening up your hips.

開罐器是，如果你先看下半身，你就會放鬆臀部。

You're making a mobile rotation, rotation, internal, and external.

你正在進行移動旋轉、旋轉、內旋轉和外旋轉。

Your arms are just following along for the ride.

你的手臂只是跟在後面。

But now, once you're ready, pretend you're throwing with your right arm.

但現在，一旦你準備好了，就假裝你在用右臂投擲。

It's up here, and then down across your body.

從這裡向上，然後向下穿過你的身體。

It's up, and it's down across your body.

它在你的身體上忽上忽下。

So now you're getting this dynamic stretch here of the posterior shoulder and rotator cuff on the way down, and then you're opening it up, and you're opening up the chest on the way back.

所以，現在你在向下的過程中，肩部後側和肩袖得到了動態拉伸，然後你把它打開，在向後的過程中，你把胸部打開。

The other arm just goes along for the ride.

另一隻手臂只是順勢而為。

It travels more across the body this way.

這樣，它在體內的傳播速度會更快。

All the way up, chop down.

一路向上，一路向下。

10 on this direction, and then 10 in the other direction.

在這個方向上放 10 個，然後在另一個方向上放 10 個。

Then we want to get those shoulders right before we're about to use them.

然後，我們要在使用前把這些肩膀調整好。

We've had a lot of compression.

我們已經壓縮了很多。

Let's get them to feel nice, and loose again.

讓我們讓他們再次感受到舒適和放鬆。

We can do that by just letting gravity help us.

我們只要讓地心引力幫助我們，就能做到這一點。

These are dead shoulder circles.

這些是死肩圈。

So you're letting your arm hang as dead as it can be.

所以，你要讓你的手臂儘量懸空。

Don't hold on tight.

不要抓得太緊。

Try to let it hang as dead as it can be, and you try to make big circles.

儘量讓它掛得死死的，儘量畫大圓圈。

Your fingers won't touch the floor here if you're at the right height, but you should reach for the floor.

如果你的高度合適，你的手指在這裡不會碰到地板，但你應該伸向地板。

Let them almost feel like they can scrape the floor each time.

讓他們幾乎感覺到每次都能刮到地板。

Do nice, 10 big circles, feeling as if your shoulder is pulling down a little bit, getting a little bit of distraction, and loosening up the shoulder joint.

轉 10 個大圈，感覺肩部向下拉一點，分散一點注意力，放鬆肩關節。

10, and then 10.

10，然後是 10。

The other arm.

另一隻手臂

Then finally, we have ankle breakers because all of this starts from the ground up.

最後，我們還有踝關節斷裂器，因為所有這一切都要從頭開始。

You want to make sure your ankles feel nice, and loose.

你要確保腳踝感覺舒適、寬鬆。

One of the places we get extremely tight is the outside of our calves.

小腿外側是我們感到非常緊繃的部位之一。

The peroneal muscles that run up, and down the side.

腓腸肌上下貫通。

So what you do is, you step and you allow your foot to bend down.

所以，你要做的就是，邁出腳步，讓腳向下彎曲。

If you have to cheat it, you just step forward a little bit from the start, but you'll feel this nice stretch going on the outside – believe me, this is safe – on the outside of your ankle, and in your shin.

如果你要作弊，你只需從一開始就向前邁出一點，但你會感覺到外側--相信我，這很安全--腳踝外側和脛骨處有很好的拉伸。

Then you just take it, you step forward, and just turn, and rotate in the opposite direction.

然後你就拿著它，向前邁步，然後轉身，朝相反的方向旋轉。

Then flatten everything back out.

然後再把所有東西壓平。

Drop it, step, rotate, just like that.

放下，邁步，旋轉，就像這樣。

Again, three, four seconds is all you need to do.

同樣，三四秒鐘就夠了。

You're getting this nice, dynamic stretch of all the ankle muscles there, like that.

就像這樣，你的腳踝肌肉會得到很好的動態拉伸。

You go through 10 on each side.

每邊 10 個。

I'm leaning this way so that when I push my hips out that way, I'm getting that nice stretch on the outside of the ankle.

我往這邊靠，這樣當我把臀部往那邊推時，腳踝外側就能得到很好的拉伸。

There you have it, guys.

就是這樣，夥計們。

Everything will flow.

一切都會水到渠成。

There's no wasted movement here.

這裡沒有浪費的動作。

You've got glute activation, you've got shoulder activation, you've got shoulder stabilization, you've got thoracic extension, you've attacked your lumbar spine as well, you've gotten your chest and shoulder capsules to be loose, too.

你已經激活了臀部，激活了肩部，穩定了肩部，伸展了胸椎，也攻擊了腰椎，還讓胸部和肩部的關節囊變得鬆弛。

You've worked on everything from the ground up, and you've done it in a short period of time.

你們在很短的時間內就完成了從頭開始的所有工作。

I can't stand when I see people devote 20 minutes, and 30 minutes to just their warmup.

我最受不了的就是看到有人花 20 分鐘、30 分鐘做熱身運動。

It's unnecessary.

沒有必要

Try this out.

試試這個。

You're going to feel nice, and loose.

你會感覺很好，很放鬆。

I don't care what workout you're doing.

我不管你在做什麼鍛鍊。

You can use this flow – this matrix, we like to call it – 10 exercises to feel as great as you can getting ready to attack your training.

你可以利用這個流程--我們喜歡稱之為矩陣--10 項練習，讓你在準備進攻訓練時感覺如虎添翼。

Now, static stretching is a whole other thing.

現在，靜態拉伸是另一回事了。

It's a whole other purpose.

這是一個完全不同的目的。

This is meant to get you ready to train.

這是為了讓你做好訓練準備。

Remember, guys, a plan is necessary if you want to be able to get something done without wasting a lot of time.

夥計們，請記住，如果你想在不浪費大量時間的情況下完成一件事，計劃是必要的。

We have a lot of plans over at ATHLEANX.com.

我們在 ATHLEANX.com 上有很多計劃。

From your training, all the way to your nutrition.

從你的訓練，一直到你的營養。

If you head over there right now, click the link below this video, there's a plan for you.

如果你現在前往那裡，點擊視頻下方的鏈接，就會有一個適合你的計劃。

Depending upon whatever goals you have at the moment, take just two minutes to use our program selector tool, and you'll be able to find the program that's customized specifically to what it is you're trying to achieve.

根據您目前的目標，只需花兩分鐘使用我們的計劃選擇工具，您就能找到專門為您的目標量身定製的計劃。

In the meantime, if you've found the video helpful leave your comments and thumbs up below.

同時，如果您覺得這段視頻對您有幫助，請在下方留言並豎起大拇指。

Let me know what you want me to cover here in our future videos, and I'll do my best to do that for you.

如果您希望我在今後的視頻中介紹什麼內容，請告訴我，我會盡力為您做到。

All right, guys.

好了 夥計們

I'll see you next time.

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