It's Jason and Lauren.

是傑森和勞倫

We're about to hit our daily mobility work, but we are sore.

我們即將開始每天的移動工作，但我們渾身痠痛。

We've gone through football practice.

我們進行了足球訓練。

We've gone through squats earlier this week, so our legs need a little bit of extra TLC.

本週早些時候，我們做了深蹲，是以腿部需要額外的護理。

Yeah, my legs are very stiff, so I'm excited to do this.

是的，我的腿很僵硬，所以我很興奮能做到這一點。

And today, we're just going to show you our current favorite lower body mobility routine.

今天，我們將向大家展示我們目前最喜歡的下半身移動練習。

And you only really need five minutes.

你只需要五分鐘。

As long as you choose the right drills, do them mindfully with intention, you do that consistently over and over again over the long haul.

只要你選擇了正確的練習，用心去做，就能長期堅持下去。

You don't really need these 30 to 40-minute long routines.

你其實並不需要這些長達 30 到 40 分鐘的例程。

Wait, what?

等等，什麼？

But today, we're going to show you exactly how to do each movement.

但今天，我們將向您展示每個動作的具體做法。

We're going to walk you through the drills, and we're going to give you some little tips and tricks along the way that are going to help you to feel like you can do them successfully.

我們將指導你完成這些練習，並在練習過程中給你一些小提示和小竅門，讓你感覺自己能成功完成這些練習。

We'll also give you some modifications so you can meet yourself where you're at in case you look at it and you're like, I could never do that.

我們還會給你一些修改意見，這樣你就可以根據自己的實際情況進行調整，以防你看了之後會想，我永遠也做不到。

We're going to make sure that you feel taken care of, and you can do this right along with us.

我們將確保您感受到無微不至的照顧，您可以和我們一起做到這一點。

Let's do it.

開始吧

All right, so first up, let's get into a 90-90 hip switch.

好了，首先，讓我們來做一個 90-90 的髖關節轉換。

So I'm going to get my legs into two 90-degree angles.

所以我要把雙腿擺成兩個90度角。

So that front leg is in a 90-degree angle, and the back leg is in a 90-degree angle.

是以，前腿成 90 度角，後腿也成 90 度角。

And then from here, this is our start position, I'm going to keep my arms in tight and keep my feet where they are.

然後從這裡開始，這是我們的起始姿勢，我要把雙臂收緊，雙腳保持原位。

And I'm going to bring my knees up and over so I get into a 90-90 position on the other side.

然後我把膝蓋抬起來，在另一側做出 90-90 的姿勢。

So we're just basically kind of trying to sink in here, trying to relax here, and then flipping over to the other side.

所以，我們基本上就是在這裡試著沉下去，在這裡試著放鬆，然後再翻到另一邊。

That rotation and that movement through my hips always just feels really, really good.

通過臀部的旋轉和運動總是讓我感覺非常非常好。

You're going to be scooting all over the place.

你會到處亂跑。

It's totally fine.

完全沒問題。

You're not doing anything wrong.

你沒有做錯任何事。

All you need to do is, as you're going through it, just feel free to adjust in between reps.

你所需要做的就是，在你做動作的過程中，在兩次動作之間隨意調整。

Now, if you want to modify this one at all, all you need to do is place your hands down on the floor as you're going through your rotation.

現在，如果你想修改這個動作，只需在旋轉時將雙手放在地板上。

So you just lean back a little bit, and then at the top, you can kind of bring yourself back to normal, and then lean back a little bit like that.

所以，你只要向後靠一點，然後在頂端，你可以讓自己恢復正常，然後像這樣向後靠一點。

Sometimes, if I'm really sore, that's all it really takes for me.

有時，如果我真的很痛，我真的只需要這樣做。

So I'll just keep my hands back here.

所以我就把手放在這裡了。

Or you can even just be stationary.

或者，你甚至可以只是靜止不動。

You can just go back and forth like this.

你可以這樣來回走動。

You're still getting internal and external rotation, no matter how you slice it.

不管怎麼切，你還是要進行內旋和外旋。

So just as long as you're going through this rotational movement, you're getting all the What's next?

所以，只要你通過這個旋轉運動，你就能獲得所有的下一步是什麼？

All right.

好的

So next up is going to be the couch stretch.

接下來是沙發拉伸。

You're definitely going to want something for your knee here, a rolled-up yoga mat, a pillow if you're at home, or what we have are AirX mats.

在這裡，你肯定需要一些東西來保護你的膝蓋，一個捲起來的瑜伽墊，如果你在家裡，還需要一個枕頭，或者我們的 AirX 墊子。

These are super comfortable to put our knee on.

把膝蓋放在上面非常舒服。

But basically, you're going to find a wall, get the pad close to the wall, and you're going to get your shin all the way up against the wall.

但基本上，你要找一面牆，把墊子靠近牆，然後讓你的小腿一直貼著牆。

We actually call this the shin-on-wall quad stretch, just to make it pretty plain and A lot of people, when you say that, think that you're saying S-H-I-T-on-wall, which is very different from what we're doing. Shin-na.

我們稱之為 "脛骨貼牆四肢伸展" 只是為了讓它更簡單明瞭 很多人聽到你這麼說 會以為你說的是 "S-H-I-T-on-wall" 這和我們做的很不一樣 Shin -na

I think we should call it the couch stretch.

我覺得我們應該把它叫做 "沙發伸展"。

Yeah, the couch stretch.

是啊，沙發伸展。

Even though I'm not using a couch.

儘管我不用沙發。

But there's not a couch.

但沒有沙發。

I know, I know.

我知道，我知道。

But anyway, you're going to get your shin-na on the wall, and you're going to stride this foot forward.

但無論如何，你要把你的脛骨放在牆上，然後把這隻腳向前跨。

And this is going to be level one.

這將是第一關。

You're going to be right here.

你就在這裡

You're going to bring your hips down towards the floor.

臀部要向下傾倒。

I'm squeezing my glute here to get even a little bit more, and it's really going to open up your hips, open up your quads, your hip flexors.

我在這裡擠壓我的臀部，以獲得更多一點點，它真的會打開你的臀部，打開你的四頭肌，你的臀部屈肌。

It's going to feel really nice, especially if you've had a tough leg day, if you've gone through a field workout like we did the other day.

這種感覺真的很好，尤其是如果你今天的腿部訓練很辛苦，如果你經歷了像我們前幾天那樣的野外訓練。

It's going to feel really good.

感覺會非常好。

And you can either hold it here, or sometimes I like to oscillate back and forth.

你可以按住這裡，有時我喜歡來回擺動。

So I'll go in, I'll squeeze my glutes for a couple seconds, hold for a couple seconds, and then relax.

所以，我會進去，擠壓臀部幾秒鐘，保持幾秒鐘，然後放鬆。

So you can kind of do whatever.

所以你可以隨心所欲。

The world's your oyster, basically.

基本上，世界就是你的 "牡蠣"。

So you can go back and forth like that.

所以，你可以這樣來來回回。

Now level two is not for the faint of heart.

現在，第二級可不是給膽小鬼準備的。

You're going to come all the way up onto your knee here, and get all the way up.

你要一直跪在這裡，然後一直站起來。

Woo!

Woo！

That feels rough right now.

現在感覺很糟。

But basically, what you don't want to do is arch your back to get here.

但基本上，你不想做的就是弓著背來這裡。

You really want to get hip extension, so driving your hip through, squeezing this glute, and holding right here.

你真的想讓臀部得到伸展，所以臀部要挺直，擠壓臀部，並保持在這裡。

The hot tip is to make sure you breathe.

最重要的一點是確保呼吸順暢。

I'm reminding myself as I remind you, or tell you, because it's very common to, when you get into a stretch that feels a little bit intense, to hold your breath, but that actually creates more tension, which actually makes the stretch harder.

我一邊提醒自己，一邊提醒你，或者告訴你，因為當你進入一個感覺有點緊張的伸展動作時，屏住呼吸是很常見的，但這實際上會造成更多的緊張，從而使伸展動作更加困難。

So the more that you can try to relax, breathe, especially more in your diaphragm, take the breath out of your neck and your chest, everything's going to relax a little, and it'll help you get into this stretch a little bit better.

是以，你越是能試著放鬆、呼吸，尤其是更多地用橫膈膜呼吸，從頸部和胸部呼氣，一切都會放鬆一些，這會幫助你更好地進入這個伸展動作。

I'm like too high threshold right now.

我現在的門檻太高了。

I'm holding my breath.

我屏住呼吸。

So just coming down here makes me feel like I can get a good stretch without creating all that extra tension.

是以，只要來到這裡，我就會覺得自己可以得到很好的伸展，而不會產生額外的緊張感。

Most of us are in this posture all the time.

我們中的大多數人一直處於這種狀態。

So to be able to bring one leg back and really get a good stretch there is going to open up your hips majestically.

是以，能夠將一條腿收回來，並在那裡真正得到良好的拉伸，會讓你的臀部雄偉地張開。

That's a big word.

這是一個大詞。

So this side is funny, because anytime you post this drill on Instagram, and I'm doing the level two version, people freak out on Instagram in the comment section.

這一面很有趣，因為只要你在 Instagram 上發佈這個練習，我做的是二級版本，Instagram 上的評論區就會有人抓狂。

They're like, where did his leg go?

他們想，他的腿去哪兒了？

His leg disappeared.

他的腿消失了。

But movie magic.

但電影的魔力

It's just back over here behind me.

就在我後面。

So this one is really, really tight for me, and I'm feeling like I'm having a hard time getting my hip to even come forward.

所以這一次對我來說真的非常非常緊張，我感覺我的臀部很難向前。

So something you can do if you're in the same boat is actually move your knee a little bit further away from the wall.

所以，如果你也有同樣的情況，你可以做的就是把膝蓋離牆遠一點。

So if you can't fully get into this position, you can just bring that knee forward a little bit.

所以，如果你不能完全進入這個姿勢，你可以把膝蓋向前伸一點。

So your toes are on the wall, but maybe not your full shin.

所以，你的腳趾在牆上，但可能不是整個小腿。

And then you can get into it a little bit more easily.

這樣你就能更容易地進入狀態。

It's a little bit less intense throughout the quad and the hip flexor.

整個四頭肌和髖屈肌的強度稍低。

I'm very competitive, especially with myself.

我非常好勝，尤其是對自己。

And so I do find myself being like, if I could do this last week, I should be able to do it this week.

是以，我發現自己在想，如果上週我能做到這一點，那麼這周我也應該能做到。

But this week, we have had more football practices, we've lifted a little bit more consistently, and I'm just tighter.

但這周，我們進行了更多的足球訓練，舉重也更穩定了，我的身體也更緊實了。

And so to not put myself down for the fact that I'm doing a modification and just realize that this is what I need today, that's really important.

所以，不要因為我在做改裝就把自己貶低，而要意識到這是我今天所需要的，這真的很重要。

Yeah.

是啊

So I got the bench here.

所以我把長椅搬到了這裡。

Lauren, you want to put the mats down?

勞倫，你想把墊子放下來嗎？

All right.

好吧

Let's go left foot back, right foot forward.

左腳向後，右腳向前。

Come on, Lauren. So this is going to be the modified version.

來吧，勞倫。 這將是改良版

If you've had trouble with Bulgarian split squats, where it feels like your back leg is killing you, it might be worthwhile to do this stretch, especially this one right here, where you can really mobilize the position first, get comfortable, and then go into your Bulgarian split squats.

如果你在做保加利亞式劈叉深蹲時遇到困難，感覺後腿像要了你的命一樣，不妨做一下這種拉伸，尤其是這裡的這個，你可以先真正移動位置，獲得舒適感，然後再做保加利亞式劈叉深蹲。

But basically, you can see couch stretch all the time online, on Instagram, but there's so many different ways to regress it while still getting the same movement pattern in.

但基本上，你可以在網上、Instagram 上經常看到沙發伸展運動，但有很多不同的方法可以讓它倒退，同時還能獲得相同的運動模式。

You're getting the hip extension, so plenty of ways to modify to meet yourself or your athlete.

你的髖關節得到了伸展，是以有很多方法可以修改，以滿足你自己或你的運動員的需要。

Next up, we are going to loosen up the hamstrings a little bit, backs of your legs, and so we're going to do what's called an elephant walk.

接下來，我們要放鬆一下腿筋，也就是你的腿後部，所以我們要做所謂的 "大象步"。

I actually have no idea who called it that first or why it's called that.

實際上，我不知道是誰先這麼叫的，也不知道為什麼這麼叫。

Jason was like, maybe we should come up with another name, but I don't know what else to call it.

傑森說："也許我們應該換個名字，但我不知道還能叫什麼。

A forward hinge leg straighten.

向前鉸鏈腿伸直。

It just seems to, elephant walk seems simple enough.

大象走路似乎很簡單。

So what we're going to do is we're going to come down into a forward fold, and you can use a yoga block.

所以，我們要做的就是向前摺疊，你可以使用瑜伽塊。

I would highly recommend it, unless you're somebody who can already kind of like get your hands flat on the floor.

我強烈推薦你使用它，除非你的手已經可以平放在地板上了。

Oh my God, my hamstrings are so sore.

天哪，我的腿筋好酸。

This is going to be really hard.

這真的很難。

Anyway, you're going to fold forward, use a yoga block to kind of meet yourself where you're at, so you're in a pretty good stretch, but you're going to have your knees bent to start.

總之，你要向前摺疊，用一個瑜伽塊來支撐你的身體，這樣你就能得到很好的伸展，但你的膝蓋要先彎曲。

And then from here, you're going to straighten one leg, hold it for a couple seconds, relax, straighten the other leg, hold it for a couple seconds, relax, and keep alternating like that.

然後從這裡開始，你要伸直一條腿，保持幾秒鐘，放鬆，再伸直另一條腿，保持幾秒鐘，放鬆，就這樣交替進行。

And so basically, you can see Jason's doing it with the block a little bit higher.

所以，基本上，你可以看到傑森在做這個動作時，塊頭要高一點。

You can do it with the block lower.

你可以用下缸體來做。

You can do it with your hands on the floor if you can, which sometimes I can, but sometimes like today, I can't.

如果可以的話，你可以把手放在地板上，有時我可以，但有時就像今天，我做不到。

But you're just trying to kind of get that extended stretch for a couple seconds, relaxing, switching, and you're going to feel those hamstrings really start to loosen up the more you go through this one.

但你只是想讓這種伸展運動持續幾秒鐘，放鬆，切換，你會感覺到腿筋真的開始鬆弛下來，你通過這個動作的次數越多。

Now, one little pro tip here is as I'm doing it, I'm really trying to not only extend this leg and try to lock this knee out, but also I'm trying to squeeze this quad here tightly.

現在，有一個小竅門是，當我做這個動作時，我不僅要伸直這條腿，儘量把膝蓋鎖住，還要緊緊地擠壓這裡的四肢。

So as I squeeze that here tightly for a couple seconds, I'm getting an even deeper stretch within my posterior chain here.

所以，當我緊緊捏住這裡幾秒鐘時，我的後鏈就會得到更深的拉伸。

I could probably force this range of motion if I wanted to and sort of fake the funk, but then I'm only worrying about that knee lockout as opposed to getting that intense quad contraction.

如果我願意，也許可以強迫自己做這個幅度的動作，然後偽裝成很痛苦的樣子，但那樣的話，我就只能擔心膝蓋鎖定，而無法獲得強烈的四肢收縮。

So I'm going to go up to here, and that feels a little bit better for me, a little bit more control, and I can be a lot more active with it.

是以，我打算從這裡上去，這樣感覺更好一些，控制力更強一些，我也可以更積極地使用它。

And again, like we said before, just always breathing throughout it.

同樣，就像我們之前說的，在整個過程中要始終保持呼吸順暢。

All right, so we're three moves down.

好了，我們已經走了三步了。

This should only have taken really three minutes at this point, and we only have two more moves left.

這應該只需要三分鐘，而我們只剩下兩步棋了。

But now the funny thing is, Lauren and I, when we first started personal training, what we used to do and we used to recommend to our clients was actually like a 20 to 25 minute whole mobility routine, activation, like all this stuff.

但現在有趣的是，勞倫和我在剛開始進行私人訓練時，我們經常做的，也經常向客戶推薦的，其實是 20 到 25 分鐘的整體移動訓練、激活訓練，就像所有這些東西一樣。

And I remember like during that time, like when we first started personal training, it was 2007, so we've been doing this for a long time now.

我還記得那段時間，比如我們剛開始做私人教練的時候，那是 2007 年，所以我們已經做了很長時間了。

And during that time, everything that was talked about in the fitness industry was like corrective exercise, activation work, foam rolling.

在那段時間裡，健身行業談論的所有話題都是矯正運動、激活工作、保麗龍滾動。

So we'd have these really long routines for our clients, and then we'd have them come in even earlier to do foam rolling by themselves.

是以，我們為客戶準備了很長的套路，然後讓他們更早地自己來做保麗龍滾揉。

So they've been like throughout their whole gym workout, they've gone through 40 minutes of stretching and corrective work, and then finally we get them through a little bit of strength training.

是以，他們在整個健身房鍛鍊過程中，已經進行了 40 分鐘的拉伸和矯正訓練，最後我們再讓他們進行一點力量訓練。

Now over the years, we've realized that we can truncate that down, and so we've been like slowly taking that down lower and lower and lower, and at this point we found that five minutes is a really good sweet spot.

多年來，我們意識到我們可以把時間縮短，所以我們一直在慢慢地把時間越縮越短，現在我們發現五分鐘是一個非常好的甜蜜點。

All you really need is like three to five moves, and as long as you're strength training through a full range of motion, as long as you're mobilizing on a daily basis, you only need a few minutes.

你真正需要的是三到五個動作，只要你通過全方位的動作進行力量訓練，只要你每天都在活動，你只需要幾分鐘。

I will say though that one thing that people say is like you don't have to do mobility work at all, you can just strength train through a full range of motion, and we kind of went down that route for a little bit, and then we started to actually feel too stiff.

不過我要說的是，人們常說的一句話是，你根本不需要做移動訓練，你只需要進行全方位的力量訓練就可以了。

Like it really was a missing piece when we took it out completely, and we definitely noticed a difference in how we were feeling and how we were moving, but adding back in that five, six minutes maybe total at the beginning of the workout, like completely changed how we were feeling mobility-wise.

當我們把它完全拿掉時，它確實是缺失的一部分，我們肯定注意到了我們的感覺和運動方式的不同，但在鍛鍊開始時再加上那五、六分鐘的時間，就像完全改變了我們的運動感覺一樣。

So I think that there's like, there's truth to truncating it to an extent, but then also making sure that you don't just get rid of mobility work altogether, because we definitely personally noticed a big difference when we started to ignore mobility work altogether.

所以我認為，在一定程度上截斷它是有道理的，但同時也要確保你不會完全擺脫流動性工作，因為當我們開始完全忽略流動性工作時，我們個人肯定注意到了很大的不同。

Yeah.

是啊

I mean, the industry went from one extreme all the way to now this extreme, where all the optimal gym bros are like, you don't have to stretch, you don't have to do anything, just strength train, blah, blah, blah, blah, blah.

我的意思是，這個行業從一個極端一直走到了現在這個極端，所有的健身房兄弟都說，你不用拉伸，你什麼都不用做，只要進行力量訓練，等等等等。

But I think this is a very small time investment to feel really good, and then still go through your strength training through a full range of motion.

但我認為，這只是很小的時間投入，就能讓你感覺非常好，然後還能通過全方位的運動來進行力量訓練。

So five minutes is really all you need.

是以，五分鐘就足夠了。

All right.

好的

Let's go on to the next one.

我們繼續下一個。

Place her foot on the box, and then we glide forward as far as we can here.

把她的腳放在盒子上，然後我們儘量向前滑行。

All right.

好的

Thank you for supporting me.

感謝您對我的支持。

I was going to fall off.

我要掉下去了。

Now, I like the box because you can kind of grab on tight and use it as leverage to drive down, but you can either go like in repetitions where you oscillate back and forth, or you can just hold this bottom position.

現在，我喜歡這個箱子，因為你可以緊緊抓住它，利用它作為槓桿向下推動，但你既可以像重複那樣來回擺動，也可以保持這個底部位置。

You can hold it here.

您可以在這裡舉行。

Let's say you don't have this range of motion, just wherever you are comfortable, just hold it there.

比方說，你沒有這樣的運動幅度，只要你覺得舒服，就在那裡堅持住。

You can use your hands to push down even a little bit further, and you're getting a lot of good ankle, calf, Achilles benefits here as you're going through this.

你可以用手再往下推一點，這樣做對腳踝、小腿和跟腱都有好處。

Lauren, just keep going through it for a second.

勞倫，繼續看一下。

And this range of motion is so crucial for squatting, for lunging, for split squats, and then also outside the gym as well when you're running, sprinting, if you're an athlete, if you're doing field work, ankle mobility is going to be super crucial.

這種活動範圍對於深蹲、騰空、劈叉深蹲，以及在健身房外跑步、衝刺時，如果你是運動員，如果你在野外工作，腳踝的靈活性都至關重要。

You don't want to be in a position where you sprain your ankles a bunch and you just tape them up or wear high top shoes and try to lock it up.

你可不想扭傷腳踝，然後用膠布包紮起來，或者穿上高幫鞋子，試圖把腳踝鎖起來。

You want to try to get at that ankle range of motion so that things up the chain are not affected by limited ankle mobility.

你要努力達到踝關節的活動範圍，這樣上肢就不會受到踝關節活動受限的影響。

This is a big one for us.

這對我們來說是件大事。

You might not even feel like it does much, but it is doing a lot.

你甚至可能感覺不到它在做什麼，但它正在做很多。

Trust us.

相信我們。

Before we move on, I do want to show you one tip in case you are somebody who feels this in the front of your ankle as you're doing these mobilizations.