Name: 每日十分鐘活動套路【全身釋放 (The Daily 10 Minute Mobility Routine [FULL BODY RELEASE])
Uploaded: 2025-02-10T12:53:44.000Z
Duration: 11 min 6 s

In today's video, I'm gonna show you a full body mobility routine that takes less than 10 minutes.

在今天的視頻中，我將向你展示一套不到 10 分鐘的全身移動練習。

♪ Get up and get down, get up and get down ♪

Hey guys, thanks so much for stopping by the YouTube channel.

大家好，非常感謝你們訪問 YouTube 頻道。

Today, I'm gonna show you a mobility routine that you can do no matter where you're at and takes less than 10 minutes.

今天，我將向你展示一套無論你在哪裡都能做的運動程序，只需不到 10 分鐘。

為了演示給你看，讓我們啟動我的計時器。

Okay, the first one of the day is going to be the world's greatest stretch.

好了，今天的第一個節目將是世界上最精彩的拉伸表演。

It's called that for a reason as you're gonna find out.

You're gonna start in a big lunge position like this.

你要從這樣的大跨步姿勢開始。

Now, in this position, you're gonna start off by taking your hand and placing it next to your foot.

現在，在這個姿勢下，你要先把手放在腳邊。

You're gonna take your back leg and extend it.

So we're working on that hip extension of the back leg.

是以，我們正在練習後腿的髖關節伸展。

Now, in this position, what you're gonna start with is taking your free hand and dropping it as far towards the ground as possible.

現在，在這個姿勢下，你首先要做的就是將你的空手儘可能地垂向地面。

Now, if you can't get down very far, just go as far as you can and you'll get a good stretch in your mid-back.

現在，如果你不能下到很遠，就儘量下到最遠，你的中背部會得到很好的拉伸。

And then you're going to come up and out and hold for a couple seconds there too.

然後你也要站起來，保持幾秒鐘。

Now, while you're doing this, you're actively engaging your hips.

現在，當你做這個動作時，你的臀部正在積極地活動。

You're driving your back leg to the sky and knee out to the side.

你的後腿向天伸展，膝蓋向側面伸出。

So not only are you getting upper body, but also a little bit of lower body.

是以，你不僅能鍛鍊上半身，還能鍛鍊下半身。

So from right here on this side, hand down, knee out to the side, squeeze the glutes.

所以，從這邊開始，手向下，膝蓋向外，擠壓臀部。

I can feel a light stretch in my hip flexors.

我能感覺到臀屈肌在輕微拉伸。

Knee out to the side, a little bit of adductor stretch.

膝蓋伸向一側，稍微拉伸內收肌。

You can do a couple more with pauses if you want in each position.

如果你願意，可以在每個位置上多做幾個停頓。

So that is number one, the world's greatest stretch.

這就是第一，世界上最偉大的延伸。

Number two, we're gonna work on mid-back.

Now, if you don't have a foam roller, you can just put your hands right on the ground.

現在，如果你沒有保麗龍滾筒，你可以把手直接放在地上。

You're gonna start in a kneeling position.

And you're going to drop your chest towards the ground.

所以，就在這裡，放下你的胸膛。

Now, if this creates shoulder pain, you're just gonna move your hands out to the side and you can place your thumbs straight up and down.

現在，如果這樣會造成肩部疼痛，你只需將雙手移到一側，然後將大拇指伸直向上和向下。

This will allow you to get a good mid-back stretch without any anterior impingement for some of you guys that may be dealing with some shoulder pain at the same time.

這可以讓你得到很好的中背部拉伸，而不會造成前撞擊，因為有些人可能同時還伴有肩部疼痛。

Again, the idea behind it is that we're working on mid-back thoracic spine, which often throughout our day, because we're forward shouldered, looking at our phones all day long, we have problems in opening up.

同樣，它背後的理念是，我們正在鍛鍊中背部的胸椎，由於我們肩部前傾，整天都在看手機，我們在打開胸椎時經常會遇到問題。

And if you can't open your mid-back up, you're gonna have problems getting your bar into a good position for a back squat or any pressing movements overhead.

如果你的中背部不能打開，你就很難在後蹲或任何高舉壓腿動作中把橫杆放到一個好的位置。

So the prayer stretch can be a great one.

是以，祈禱拉伸可以是一個很好的拉伸。

Next, you're gonna be doing something to work on your lat flexibility.

接下來，你要做的是鍛鍊你的胯部靈活性。

This is an area that often we develop stiffness because we're doing so much pulling, especially all my strength athletes, and not enough pressing overhead to balance that flexibility.

這個部位經常會出現僵硬，因為我們做了太多的拉伸動作，尤其是我的所有力量型運動員，而沒有足夠的壓腿動作來平衡這種靈活性。

If you're at home and you don't have a bar, just grab a banister from your staircase or anything that you can get your arms into and pull back on.

如果你在家裡沒有單槓，只需抓住樓梯扶手或任何能伸進手臂的東西，然後向後拉。

From right here, we're going to externally rotate your shoulders.

從這裡開始，我們要外旋你的肩膀。

Now remember, your lats, these big V-shaped muscles on your back, are powerful internal rotators.

請記住，你的腰部，即背部的這些 V 形大肌肉，是強有力的內旋肌。

So if you're doing a lot of pulling and keeping the bar close to you, those muscles can get stiff and tight and limit your ability to externally rotate, which will limit your ability to get the bar overhead or get back into a good back squat position.

是以，如果你做大量的牽拉動作，並讓橫杆緊貼著你，這些肌肉就會變得僵硬緊繃，限制你的外旋能力，從而限制你將橫杆舉過頭頂或回到良好的後蹲姿勢的能力。

So what you're gonna do is externally rotate, grab the bar like this, place your other hand on top to keep it in place.

所以，你要做的就是外旋，像這樣抓住橫槓，另一隻手放在上面，使其保持原位。

From here, you're gonna sit back and then shift to the side in order to bring out a good stretch in your lats that run all the way up here, more like your lateral armpit region.

從這裡開始，你要向後坐，然後向側面移動，這樣可以很好地拉伸你的腹肌，腹肌一直延伸到這裡，更像是你的側腋窩區域。

Back up, about a five to 10 second stretch.

And then you're gonna do the same thing on your other side.

然後在你的另一側做同樣的事情。

So palm up, hand on top, sitting back, and then shifting side to side until you bring out a good stretch in your lateral armpit.

是以，掌心向上，手放在上面，向後坐，然後向兩側移動，直到你的側腋得到良好的拉伸。

All right, so right there, we've done the world's greatest stretch, we've done the prayer stretch, we've hit our lats.

好了，就這樣，我們做了世界上最棒的伸展運動 做了祈禱伸展運動，我們的大腿得到了鍛鍊

Now what we're gonna do is a deep goblet squat stretch.

現在我們要做的是深蹲伸展運動

This is something that you can do with just a plate, a kettlebell, a light dumbbell, or even a heavy backpack.

你可以只用一塊平板、一個壺鈴、一個輕啞鈴，甚至一個重揹包來做這件事。

What you're gonna do is find a weight that can offset your body weight and allow you to sink into an even deeper squat than you may be capable of without that weight.

你要做的就是找到一個能抵消你體重的重量，讓你能比沒有這個重量時蹲得更深。

So from right here, what you're gonna do, sit up in the ideal squat stance that you want to use whenever you're lifting, hold the weight away from you, and then you're just going to sit down as deep as you can.

所以，從這裡開始，你要做的就是以理想的深蹲姿態坐起來，無論何時你在舉重時都要使用這種姿態，舉起重物遠離你，然後儘可能深地坐下。

Don't let your elbows touch your knees, and you're gonna sit down as deep as you can, and then elbows can go on the knees, and from right here, you're just gonna almost freestyle, side to side, and feel for where you may have some stiffness within your hips or your ankles.

不要讓你的手肘碰到膝蓋，你要儘可能深地坐下來，然後手肘可以放在膝蓋上，從這裡開始，你幾乎要自由式地側著身子，感覺一下你的臀部或腳踝哪裡可能有些僵硬。

If you have some stiff ankles, all you're gonna do is drive your knee directly over your toe until this brings out a really good stretch in your calf.

如果你的腳踝有些僵硬，你要做的就是將膝蓋直接頂在腳趾上，直到小腿得到很好的拉伸。

Now it's very important that when you're doing this, you want to mimic the ideal mechanics that we want to see in the squat.

現在很重要的一點是，當你做這個動作時，你要模仿我們希望在深蹲中看到的理想力學。

I've seen some people before do this with their toes real far wide out to the side, and then when they drive the knee forward, you can see that knee is well over the inside of the toe.

我見過有些人在做這個動作時，腳趾會向外側伸得很遠，然後當他們把膝蓋向前頂時，你可以看到膝蓋完全超過了腳趾的內側。

That's just mimicking that knee cave position.

這只是在模仿膝蓋凹陷的位置。

We want to be as optimal as possible so that we get as much carryover to the ideal squat mechanics.

我們希望儘可能達到最佳狀態，以便儘可能多地繼承理想的深蹲力學。

So set your feet in that toe angle that you use when you squat, or maybe even a more exaggerated forward position, and then that knee should drive over the lateral aspect of your foot.

是以，將雙腳擺成下蹲時的腳尖角度，或者擺成更誇張的前傾姿勢，然後膝蓋要頂住腳的外側。

But from right here, I may be doing a five to 10 second hold on each calf stretch.

但從現在開始，我可能會在每次拉伸小腿時堅持 5 到 10 秒鐘。

I'm getting in a little bit of activation in those muscles by driving the hips open, holding for a couple seconds, and back down.

我把臀部打開，保持幾秒鐘，然後再放下來，這樣可以激活這些肌肉。

But again, this is more of a dynamic stretch and mobility routine, not necessarily a static stretch.

但還是那句話，這更多是一種動態拉伸和移動練習，而不一定是靜態拉伸。

所以，我們在這裡做了大概一分鐘。

You can come up and rest, and then do another one.

你可以上來休息一下，然後再來一次。

Squatting down, a little bit side to side.

That's it, that's pretty good right there.

And I can tell directly after how good my squat feels.

我可以直接告訴大家，我的深蹲感覺有多好。

So always test and retest and see how do you feel afterwards, and if it's right for you, you should feel like you're able to squat down much deeper and have that more freedom of motion.

是以，一定要進行測試和複測，看看之後的感覺如何，如果適合你，你就應該感覺自己能蹲得更深，動作更自由。

Mobility is not just your ability to stretch and do simple flexibility exercises.

活動能力不僅僅是指伸展和做簡單柔韌性練習的能力。

We have to be able to control that new motion that we get into.

我們必須能夠控制我們進入的新動作。

So that's where mobility is different than just static stretching.

這就是移動能力與靜態拉伸的不同之處。

So we worked on all that upper body opening.

是以，我們訓練了所有的上半身開度。

Let's work on controlling it just a little bit more with a very simple kettlebell motion.

讓我們用一個非常簡單的壺鈴動作來進一步控制它。

This is called a kettlebell windmill, and it's a great mobility and control exercise combined that can be sort of the last icing on top of the cake movement in our mobility routine.

這被稱為壺鈴大風車，它是一項集移動性和控制性於一體的絕佳練習，可以說是我們移動性練習中最後一個錦上添花的動作。

So what you're gonna do, and at home, again, if you don't have a kettlebell with you, a light dumbbell, you can even do this with a jug of water.

所以，你要做的是，在家裡，同樣，如果你沒有壺鈴，一個輕啞鈴，你甚至可以用一壺水來做這個動作。

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每日十分鐘活動套路【全身釋放 (The Daily 10 Minute Mobility Routine [FULL BODY RELEASE])

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