Alright guys, so you're getting to the gym and it's time to warm up.

好了，夥計們，到了健身房，該熱身了。

Now there's a thousand different exercises you could do.

現在，你可以做上千種不同的練習。

If you've swirled across social media, you've probably seen a ton of recommended warm-ups.

如果你在社交媒體上瀏覽過，你可能會看到大量推薦的熱身運動。

How do you know what's right for your body?

您如何知道什麼適合您的身體？

Well today I'm going to show you my favorite warm-up exercise routine that I do every single time I touch the barbell, whether I'm doing squats, snatches, cleans, deadlifts.

今天，我將向大家展示我最喜歡的熱身運動，每次我握槓鈴時，無論是深蹲、抓舉、清掃還是舉重，我都會做這套動作。

This is one thing I do every single time.

這是我每次都會做的一件事。

Now all you're going to do is grab a plate.

現在你要做的就是拿起盤子。

Now if you're at a gym and you don't have a lot of plates that are being used at the time because you're still warming up, just grab a small dumbbell, maybe about 25 pounds or a kettlebell.

現在，如果你在健身房裡，因為還在熱身，所以沒有太多的墊板，你只需拿起一個小啞鈴，大概 25 磅，或者一個壺鈴。

But you're going to grab that weight because it's going to help offset your body.

但你要抓住這個重量，因為它能幫助抵消你的身體。

You're going to get into your normal squat position.

你要進入正常的深蹲姿勢。

Now take your shoes off because we're going to try to prime foot stability prior to getting under the barbell.

現在把鞋脫掉，因為我們要在槓鈴下蹲之前，儘量保持腳的穩定性。

So I want you to work on grabbing the ground, jam your big toes down.

所以，我要你們抓住地面，把大腳趾向下卡住。

As you go, don't let your foot roll on its side, don't let your foot collapse in because both of those things are faults that we want to try to avoid whenever we're squatting.

蹲下時，不要讓腳側翻，也不要讓腳塌陷，因為這兩種情況都是我們在蹲下時要儘量避免的。

So from here, we're grabbing our weight, we're grabbing the ground.

所以，從這裡開始，我們抓住自己的重量，抓住地面。

With our big toes jammed down, we're driving our knees out to the side slightly, creating that external rotation torque at the hips, and we're just slowly squatting down.

我們的大腳趾向下卡住，膝蓋稍稍向側面伸出，在臀部產生外旋扭力，然後慢慢向下蹲。

And you're going to sink all the way down into a deep squat.

你要一直往下沉，深蹲。

Push that weight away from you.

把重量從你身上推開。

Now if you get all the way down here and you want to just sit for a second, you can drop those elbows on your knee.

如果你想坐一會兒，可以把手肘放在膝蓋上。

And from here, what we're doing, we're mobilizing the hips.

從這裡開始，我們要做的就是活動髖關節。

Now in this deep squat position, I'm feeling a really good stretch in my hips.

現在，在這個深蹲姿勢中，我感覺臀部得到了很好的拉伸。

I can sort of swivel side to side, maybe open the knees up and back to really open those hips up.

我可以左右擺動，也許可以把膝蓋打開，然後再向後，真正把臀部打開。

Especially if I've been sitting or standing all day, I want to really get those hips nice and open because that's what we're going to need them for whenever we squat.

特別是如果我一整天都坐著或站著，我就想讓臀部張開，因為每次下蹲都需要這樣。

Now I'm sitting down here, maybe about 30 seconds.

現在我坐在這裡，大概30秒鐘。

Step two, let's get those knees over the toes.

第二步，把膝蓋放在腳尖上。

Let's get some ankle mobility work.

我們來練習一下腳踝的活動能力。

So from here, I'm swiveling one knee, drive it over my toe.

所以從這裡開始，我轉動單膝 把它頂到我的腳趾上

I have my elbow driving down on the top of my knee, my heel still down, and I'm feeling a really good stretch in my Achilles area, in my lower calf.

我的肘部壓在膝蓋上方，腳跟仍然向下，我感覺跟腱部位和小腿下部得到了很好的拉伸。

I'm holding this for about 5 to 10 seconds, I'm going to come back, I'm going to get the other side.

我保持這個姿勢大約 5 到 10 秒鐘，然後我再回來，拿另一邊。

Again, drive that elbow into the knee, knee over toe, 5 to 10 second stretch.

再次將肘部推向膝蓋，膝蓋超過腳趾，拉伸 5 到 10 秒鐘。

Ankle mobility is one of the most limiting factors for most people in the squat as far as depth and creating a lot of technique problems, hip shifts, knee cave, things like that.

就深度而言，踝關節活動度是限制大多數人深蹲的最主要因素之一，也會造成很多技術問題、髖關節移位、膝關節凹陷等。

It's because we often develop imbalances and limitations in ankle mobility.

這是因為我們經常會出現踝關節活動不平衡和受限的情況。

So clearing that up prior to getting on the barbell is going to be huge for most of you listening and watching this.

是以，對大多數收聽和收看本節目的人來說，在上槓鈴之前弄清這一點將是非常重要的。

So swivel over a couple times, usually I'm doing this 3 or 4 times myself, and I've got pretty good ankle mobility.

所以要旋轉幾次，通常我自己要做 3 到 4 次，我的腳踝活動能力很好。

It's still something that I'm doing every single time.

這仍然是我每次都要做的事情。

So once I've done that, and I've held for a couple seconds on each time, we've worked hip mobility because I'm sitting down here, and then I've also worked ankle mobility.

所以，一旦我做到了這一點，並且每次都堅持了幾秒鐘，我們就鍛鍊了髖關節的活動度，因為我是坐在這裡的，然後我還鍛鍊了腳踝的活動度。

Those are two obviously very important parts of getting a deep goblet squat or just a deep squat in general.

這顯然是深蹲或一般深蹲的兩個非常重要的部分。

Next, let's add in some stability emphasis.

接下來，我們來強調一下穩定性。

Again, this is why it's such a great warmup because we're adding in so many components of what we need during that full squat or any lift that we're doing in general.

同樣，這也是為什麼深蹲是一項很好的熱身運動，因為我們在深蹲或任何舉重動作中都加入了許多必要的元素。

So what I'm going to do is I'm going to lift my elbows off my knee, and I'm going to hold it for a couple seconds, brace my core, squeeze my glutes.

所以我要做的就是把手肘抬離膝蓋，保持幾秒鐘，支撐核心，擠壓臀部。

It's going to look like this.

看起來會是這樣

Squeeze, squeeze, squeeze.

擠、擠、擠

Knees out to the side, don't let my toes roll or my feet roll on the side.

膝蓋伸向一側，不要讓我的腳趾滾動或我的腳在一側滾動。

Just get those glutes activated, and then relax.

激活臀部，然後放鬆。

Watch the small movement again.

再看那個小動作。

Drive, squeeze, squeeze, squeeze.

開，擠，擠，擠。

Feet aren't rolling on the side.

腳沒有在側面滾動。

And back.

再回來

Now the next part, you're going to drive up a little bit.

接下來，你要往上開一點。

Raise up just a couple inches and squeeze your glutes as hard as you can.

只抬起幾英寸，然後拼命擠壓臀部。

We're going to get those to really, really turn on.

我們要讓它們真正開啟。

So from here, feet grabbing the ground.

所以，從這裡開始，雙腳抓住地面。

Raise.

提高。

One, two, three, four, five.

一、二、三、四、五

Sink back down.

沉下去

Let's do it one more time.

讓我們再來一次。

One, two, three, four, five.

一、二、三、四、五

Down, then stand up.

倒下，然後站起來。

Now it's one rep.

現在是一個代表。

Something like that, I may do a few times.

類似的事情，我可能會做幾次。

So I'm grabbing the weight, I'm sinking down, I'm getting hip mobility, I'm getting ankle mobility by swiveling my knees over my toes.

是以，我抓住重物，向下沉，通過膝蓋在腳趾上的旋轉來增加髖關節的活動度和腳踝的活動度。

I'm priming my glutes by squeezing them.

我正在通過擠壓臀部來啟動我的臀部。

I'm priming my movement quality by getting my hips and my chest to raise at the same rate.

我通過讓臀部和胸部以同樣的速度抬起來提高動作品質。

Squeeze my glutes hard.

用力擠壓臀部

Focus on making sure that I'm stable between the front and back of my foot.

集中精力確保我的前後腳穩定。

I'm not all on my toes, I'm not all on my heels.

我不全是用腳尖，也不全是用腳跟。

And then, once you're done with that, try a couple squats.

做完這些後，再試著做幾個深蹲。

So again, we're in this position, we're squatting down, we're balanced.

所以，我們還是這個姿勢，蹲下，保持平衡。

Already, I can sit down and I'm a little bit more open with my hips, my feet are grabbing the ground, and then from there, a couple seconds up, back down, hips and chest raising at the same rate, and all the way back up.

現在，我可以坐下來，臀部更加開闊一些，雙腳抓住地面，然後從那裡向上、向下、臀部和胸部以同樣的速度抬起，然後一直向上。

I'm ready to put the barbell on my back.

我已經準備好把槓鈴放到背上了。

This is something you should do every single time you're going to do a movement that has a squat involved in it.

每次做深蹲動作時，你都應該這樣做。

Whether it's a barbell squat, a clean, or a snatch, I highly recommend doing the goblet squat combination warm-up movement, where you're not only using it as a stretch, as a mobilizer to help open up those hips or ankles, but also as a stability primer to get the core and the glutes turned on, and your coordination of hips and chest rising at the same rate.

不管是槓鈴深蹲、清掃還是抓舉，我都強烈建議你做高腳杯深蹲組合熱身動作，在這個動作中，你不僅要把它作為拉伸動作，作為幫助打開臀部或腳踝的移動器，還要作為穩定的入門動作，讓核心和臀部得到鍛鍊，讓臀部和胸部的協調性以同樣的速度上升。

Because what's one of the problems we always get?

因為我們經常遇到的一個問題是什麼？

We get down to the bottom of the squat and the hips rise up too quickly.

我們下蹲到底部時，臀部上升得太快。

Making sure that everything's moving well, well-coordinated, we're primed, we're ready to go put that barbell on our back and lift some big-ass weight.

確保一切都進展順利、協調有序，我們已經做好準備，可以把槓鈴背在背上，舉起一些大重量的東西。

Hope you guys liked today's quick movement, and you enjoyed this.

希望你們喜歡今天的快速移動，並喜歡這個節目。

Please let me know in the comments section below if you enjoyed the video, and if there's something that you want to learn about in next week's video.

如果您喜歡這段視頻，如果您想在下週的視頻中學到什麼，請在下面的評論區告訴我。

Again, if you're enjoying the content I'm putting out here at Squat University, please subscribe to my channel, like, and share it with your friends.

再次強調，如果你喜歡我在《深蹲大學》上發佈的內容，請訂閱我的頻道，點贊並與朋友分享。

Until next week, guys, happy squatting.

下週再見，夥計們，下蹲愉快。