So let's jump right in with our first exercise, the dead hang. Now, you've probably seen people in the gym just hanging from the bar with no movement and wondered, uh, how is this even helpful? Well, this simple movement is one of the most effective ways to improve your shoulder health, decompress your spine, and strengthen your grip. Don't worry if you don't have access to a gym. You can easily use a cheap doorway pull-up bar right at your home. If you do a lot of sitting throughout the day, you'll definitely want to learn the correct way to hang. So here's how you do it. Find a pull-up bar or sturdy overhead structure. Grip that bar with your hands slightly wider than shoulder-width apart. Let your body hang naturally. Keep your shoulders relaxed and your core engaged. Try to hold this for about 20 to 30 seconds to start and then gradually work yourself up to like one or two minutes. Trust me if you've never done it before, it is not as easy as it looks, so you're gonna want to start off with some shorter holds. Alright, now that we've loosened up the shoulders and strengthened your grip, it's time to shift the focus to the lower body and core with the glute bridge. Now, this exercise is great for building glute strength, improving core stability, and easing tight hip flexors. These are some commonly overlooked areas of the body for men when they're putting together a workout routine. By targeting the often-neglected glute muscles, it helps to stabilize your pelvis and supports your lower back, making everyday movements like walking or climbing stairs or lifting heavy objects more effortless and pain-free.

那麼，讓我們直接開始第一個練習--懸垂。現在，你可能在健身房裡看到過有人只是懸掛在單槓上，沒有任何動作，你會想，呃，這怎麼會有幫助呢？其實，這個簡單的動作是改善肩部健康、為脊柱減壓和增強握力的最有效方法之一。如果你沒有健身房，也不用擔心。您可以在家裡使用一個便宜的門口引體向上杆。如果你一天中經常坐著，你肯定想學習正確的懸掛方法。下面就是具體方法。找一根引體向上杆或堅固的高架結構。握住單槓，雙手分開略寬於肩寬。讓身體自然下垂。保持肩膀放鬆，核心用力。開始時儘量保持 20 到 30 秒，然後逐漸增加到 1 到

If physical activity feels like a challenge or you've experienced lower back tension, the glute bridge is a must-have in your routine to make you feel younger and stronger.

如果您覺得體育鍛煉是一項挑戰，或者您的下背部感到緊張，那麼臀橋是您日常鍛鍊的必備項目，它能讓您感覺更年輕、更強壯。

So, let me show you how to do it. Lie on your back with your knees bent and your feet flat on the ground, hip-width apart. Press through your heels as you lift your hips off the ground, squeezing your glutes up at the top. Remember to keep your core tight throughout the entire movement. Hold this for 2-3 seconds and then slowly lower yourself back down. After just a couple sets of this exercise, you're gonna feel your lower back start to really light up.

那麼，我來教你怎麼做。仰臥，膝蓋彎曲，雙腳平放在地上，與臀部同寬。臀部抬離地面時，腳跟用力，臀部在頂端向上擠壓。記住在整個動作過程中保持核心收緊。保持 2-3 秒鐘，然後慢慢放下來。只需做幾組這個動作，你就會感覺到下背部開始變得輕盈起來。

But, if this exercise is too easy for you, you can try a single-leg variation or put a little bit of weight across your hips. I'm pretty sure you're gonna be looking forward to the fifth exercise because it's one that can reverse years of damage that's been done to your entire back.

但是，如果這個動作對你來說太簡單，你可以嘗試單腿變體，或者在臀部上增加一點重量。我敢肯定，你會對第五個練習充滿期待，因為它可以扭轉多年來對你整個背部造成的傷害。

It uses rotational movement, but more on that coming up. Right now, we're at the farmer's carry, this is simple but incredibly effective. At first glance, it may look like just walking with weights, but this movement provides a full-body workout that builds the muscles in your shoulder girdle, strengthens your grip, stabilizes your core, and enhances overall balance and coordination.

它使用的是旋轉運動，接下來會有更多介紹。現在，我們來做農夫揹負，這個動作很簡單，但卻非常有效。乍一看，它可能只是負重行走，但這個動作提供了一個全身鍛鍊的機會，可以鍛鍊肩部肌肉，增強握力，穩定核心，並提高整體平衡和協調能力。

It's also going to challenge your posture as you resist the natural pull of the weights, trying to tip you off balance. Now, this exercise isn't just about building strength, it's also about functionality. It mimics real-life activities such as, you know, carrying groceries or hauling luggage through an airport. The farmer's carry not only makes these everyday tasks easier, but it also reduces the risk of injuries by training your body to handle heavy loads safely and efficiently. So, to perform this exercise, grab a pair of dumbbells, kettlebells, or really, any heavy objects that you can hold securely. Start with a manageable weight and gradually increase as your strength improves. Stand tall with your shoulders back, chest up, and core engaged. If it helps, imagine that there's a string pulling you up from the top of your head to help maintain a straight spine. Begin walking forward slowly and deliberately, taking steady, controlled steps. Focus on maintaining a stable, upright posture and keeping the weights close to your body. Aim to walk for like 30-60 seconds per carry. As you grow stronger, you can increase either the weight or the duration of the carry. Now that we've focused on building strength and stability, let's shift gears and dive into a movement that restores mobility and flexibility.

它還會挑戰你的姿勢，因為你要抵禦重物的自然拉力，試圖使你失去平衡。現在，這項練習不僅是為了增強力量，也是為了實現功能。它模仿了現實生活中的一些活動，比如在機場搬運雜貨或行李。農夫揹負不僅能讓這些日常任務變得更輕鬆，還能訓練你的身體安全、高效地處理重物，從而降低受傷的風險。是以，要進行這項練習，請拿起一對啞鈴、壺鈴或任何您能穩穩握住的重物。從可以承受的重量開始，隨著力量的增強逐漸增加重量。站直，雙肩向後，挺胸，核心用力。如果有幫助，可以想象有一根繩子從頭頂把你拉起來，以幫助保持脊柱挺直。開始慢慢地、有意識地

The resting squat is one of the most restorative and foundational movements for the human body.

靜止深蹲是人體最具恢復性和基礎性的動作之一。

It's a position that humans are designed to spend time in, but due to modern lifestyles, you know, long hours sitting in chairs, tight hips, and reduced lower body strength, many people struggle to get into or even to hold this position. This exercise not only builds strength in your legs and core, but it also improves the mobility of your ankles, hips, and knees. It's particularly helpful for tasks like, you know, bending down to pick something up, gardening, or even sitting comfortably on the floor. Look, if you've ever struggled to squat down without feeling tightness or imbalance, this movement right here is essential for regaining that natural functionality. It's also going to transfer over to a lot of other exercises that you will want to perform and make them a lot easier to do. Now, I know it looks easy, but I suggest easing yourself into this. I wouldn't go all the way down right at the beginning.

這是人類設計來花時間保持的姿勢，但由於現代生活方式，你知道的，長時間坐在椅子上、臀部緊繃、下半身力量減弱，許多人很難進入甚至保持這個姿勢。這項運動不僅能增強腿部和核心肌群的力量，還能提高腳踝、臀部和膝蓋的活動能力。對於彎腰撿東西、園藝、甚至舒服地坐在地板上等工作，它都特別有幫助。聽著，如果你曾經在下蹲時感到緊繃或不平衡，那麼這個動作對於恢復自然功能至關重要。同時，它還可以應用到很多其他練習中，讓你做起來更輕鬆。我知道這看起來很簡單，但我建議你慢慢來。我不會一開始就把所有的動作都做下來。

You're going to want to stand with your feet shoulder-width apart and your toes slightly turned out to a comfortable angle. Now slowly sink down into a deep squat position. Make sure to keep your heels flat on the ground, your chest upright, and your back neutral. Aim to stay in the squat for like 20-30 seconds at first and then gradually increase to like 1 or 2 minutes over time.

站立時，雙腳分開與肩同寬，腳趾稍稍外翻至舒適的角度。現在慢慢下蹲，保持深蹲姿勢。確保腳跟平放在地面上，胸部挺直，背部保持中立。剛開始時，目標是保持深蹲 20-30 秒鐘，然後隨著時間的推移逐漸增加到 1 到 2 分鐘。

If maintaining your balance is a challenge, just hold on to a sturdy object like a countertop or a chair for some extra stability. Keep your heels down throughout the entire exercise. Avoid rising onto your toes as that will put unnecessary strain on your knees and reduce the effectiveness of the entire exercise. Your knees should track just over your toes and your chest should remain lifted to avoid rounding your back. When most people work out, they often forget that rotational movement is a key aspect of overall functional fitness, and that's why I included thread the needle in this video. This exercise is a highly effective rotational movement that targets the thoracic spine, shoulders, and upper back. It's a very simple yet very powerful way to improve your flexibility, reduce tension, and increase rotational mobility – things that all lead to living a better life with less pain and more mobility as we age. So, if you spend long hours sitting at a desk or frequently feel tightness in your shoulders and upper back, this exercise is a must. Poor posture, repetitive motions, and lack of rotation in daily life often lead to stiffness in your upper body. Thread the needle will help counteract these issues by opening up the thoracic spine and restoring fluidity to your movements. Follow closely how to do it, and then we'll be getting into that structured workout routine that I mentioned earlier.

如果保持平衡是一項挑戰，只需扶住檯面或椅子等堅固物體，以增加穩定性。在整個練習過程中，腳跟都要向下。避免抬起腳尖，因為這會給膝蓋造成不必要的壓力，降低整個練習的效果。膝蓋應剛好超過腳趾，胸部應保持挺起，以避免背部變圓。大多數人在健身時，往往會忘記旋轉運動是整體功能性健身的一個重要方面，這也是我在本視頻中加入穿針引線的原因。這個練習是一個針對胸椎、肩膀和上背部的高效旋轉運動。它是一種非常簡單但非常有效的方法，可以提高你的柔韌性，減少緊張感，增加旋轉活動度--這些都能讓你活得更精彩，隨著年齡的增長，疼痛減少，

You're gonna start on all fours with your hands directly under your shoulders and knees under your hips. Keep your back neutral. Reach one arm underneath your body, threading it through the space between your opposite arm and leg – the eye of the needle. Allow your torso to rotate as you follow your arm with your eyes. Now, extend that arm as far as possible while keeping your hips stable and facing forward. Hold for a moment to feel the stretch in your upper back. Then, when you thread your arm back through, you're going to continue rotating and reach up to the sky, still following your hand with your eyes. You're going to want to avoid rushing through this motion. Focus on slow, deliberate movements in order to maximize the stretch and improve mobility. If you want to challenge yourself, you can add resistance by holding a light resistance band or weight in your moving hand to activate additional muscles and deepen that stretch.

你要從四肢著地開始，雙手放在肩膀正下方，膝蓋放在臀部下方。保持背部中立。將一隻手臂伸到身體下方，穿過對側手臂和腿之間的空隙，也就是針眼。當你用眼睛追隨手臂時，讓你的軀幹旋轉。現在，儘量伸直手臂，同時保持臀部穩定，面向前方。保持片刻，感受上背部的拉伸。然後，當你將手臂穿回時，你要繼續旋轉，並將手伸向天空，眼睛仍然跟著你的手。在這個動作中，你要避免急於求成。專注於緩慢、深思熟慮的動作，這樣才能最大限度地拉伸和改善活動能力。如果你想挑戰自己，可以在移動的手上拿一條輕阻力帶或重物來增加阻力，以激活更多的肌肉，加深

Alright, now's the time for me to show you how you can combine these exercises into a very quick and effective workout that you can do three times a week. Up first, you're gonna dead hang for three sets of 30 seconds. Over time, you can build this up to one or two minutes. Then you're gonna do a glute bridge, two sets of 10 to 15 repetitions. Then over to the farmer's carry, and you're gonna walk for 30 to 60 seconds for three rounds. After that, we thread the needle, two sets of 10 repetitions per side, and finally, the resting squat, which you're gonna hold for like 20 to 30 seconds for two to three rounds. As always, be sure to rest for about a minute in between your sets. In total, this workout takes about 20 minutes and addresses strength, mobility, and flexibility. This workout, consistently done three times per week, will yield noticeable results.

好了，現在是時候讓我告訴你如何將這些練習結合起來，形成一個非常快速有效的鍛鍊方法，每週可以做三次。首先，你要進行三組 30 秒的懸垂訓練。隨著時間的推移，你可以增加到一到兩分鐘。然後做臀橋，兩組 10 到 15 次。然後是農夫揹負，你要走30到60秒，做三輪。之後是穿針引線，每側重複兩組，每組 10 次，最後是靜止深蹲，你要堅持 20 到 30 秒，做兩到三輪。和往常一樣，在兩組動作之間一定要休息一分鐘左右。這項訓練總共需要 20 分鐘左右，主要針對力量、移動性和靈活性。這項鍛鍊每週堅持做三次，就會產生明

So share this video with a friend that you think would also find it to be helpful.

是以，請與您認為對您有幫助的朋友分享這段視頻。