Name: 完美的下半身活動套路（只需 5 分鐘） (The Perfect Lower Body Mobility Routine (You Only Need 5 Minutes!))
Uploaded: 2024-12-01T07:48:10.000Z
Duration: 14 min 59 s

All right, all right, all right, all right, all right, all right.

好了，好了，好了，好了，好了，好了。

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 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。

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。

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。

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.

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。

或者，你甚至可以只是靜止不動。

You can just go back and forth like this.

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？

So next up is going to be the couch stretch.

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.

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"。

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。

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

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。

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。

基本上，世界就是你的 "牡蠣"。

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。

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。

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。

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。

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。

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.

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。

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

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

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。

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完美的下半身活動套路（只需 5 分鐘） (The Perfect Lower Body Mobility Routine (You Only Need 5 Minutes!))

crucial

intense

grab

stretch