Before we start working on the pancake directly, I've got four different movements that I want you to practice that are going to get you way more comfortable in the pancake position.

在我們直接開始練習 "烙餅式 "之前，我有四個不同的動作要你練習，這些動作會讓你在 "烙餅式 "姿勢中更加自如。

The first one here is this weighted butterfly stretch.

第一個動作是負重蝴蝶伸展。

You can do this against the wall.

你可以靠牆做這個動作。

It's a lot harder if you're not doing it against the wall because you don't have that leverage to push your back into, so you're just going to relax your back and your head into the wall.

如果不是靠牆做，難度就會大很多，因為你沒有槓桿原理來推動你的背部，所以你只需要放鬆背部，頭部向牆壁靠攏。

We've got a box here, so Jenny has nothing to put her head on, but I can put my hand here like this to make it more comfortable.

我們這裡有一個箱子，所以珍妮沒有東西可以把頭放在上面，但我可以把手這樣放在這裡，讓她更舒服一些。

You're going to choose a weight that's appropriate for you.

你要選擇適合自己的重量。

Jenny's got 10 kilos, but she's done this many, many times, so if you're just starting out with this, you want to try to choose a weight that's going to enable you to breathe, relax, and move deeper into the stretch, but not too heavy that you're going to hold tension.

珍妮的體重是 10 公斤，但她已經做了很多很多次了，所以如果你剛開始做這個動作，你要儘量選擇能讓你呼吸、放鬆和更深入拉伸的重量，但又不能太重，以免你保持緊張。

The idea with this one is we're going to do a few contract and relax to strengthen, but also release and open this position.

這個動作的思路是，我們要做一些收縮和放鬆的動作，以加強這個位置，同時也要釋放和打開這個位置。

What we want to do is spend about a minute here breathing, relaxing, allowing the knees to drop lower and lower.

我們要做的是在這裡花大約一分鐘的時間呼吸、放鬆，讓膝蓋越放越低。

Jenny's all the way down on the ground, but your knees might be up here at the start, and then over the course of the minute, you might just relax and breathe deeper into it and try to get more range.

珍妮一直趴在地上，但一開始你的膝蓋可能會抬起來，然後在一分鐘的時間裡，你可能會放鬆，深呼吸，嘗試獲得更大的幅度。

We work on a contract and relax, we're going to do three rounds of this, so pressing hard into the weights, isometric contraction, so we're not moving at all, we're just coming up, squeezing, firing up the adductors, lifting for five seconds, relaxing, breathing out, and then allowing the knees to drop deeper into the stretch.

我們要做的是收縮和放鬆，我們要做三輪這樣的動作，用力壓住重物，等長收縮，所以我們完全不動，只是抬起來，擠壓，發力內收肌，抬起五秒鐘，放鬆，呼氣，然後讓膝蓋更深地進入拉伸狀態。

Do this one three times, five second contract and relax after you do that minute hold, nice and passive, trying to relax into it.

這個動作做三次，收縮 5 秒鐘，做完後放松，保持一分鐘，漂亮而被動，儘量放鬆。

Once you finish that contract and relax on that last round, on the third round, you're just going to spend a little bit more time here and see if you can get a little bit more range of motion out of this stretch.

完成最後一輪的收縮和放鬆後，在第三輪，你要在這裡多花一點時間，看看能否讓這個伸展動作的活動範圍更大一點。

You want to do three rounds of this.

你要這樣做三輪。

Let's move on to the next one.

我們繼續下一個。

The next exercise we're going to look at is the wide-legged Jefferson curl.

接下來我們要學習的是闊腿傑斐遜捲曲運動。

This one is going to be looking at articulating and rolling through the spine, so spinal flexion, also strengthening and lengthening the hamstrings.

這個動作要注意脊柱的銜接和滾動，是以要脊柱彎曲，還要加強和拉長腿筋。

Again, we're going to start with a nice, light weight and build this up over time.

同樣，我們將從輕便的重量開始，逐漸增加重量。

This hamstring mobility is going to be very, very important, and one of the limiting factors for most people when they're first starting out their pancake journey.

膕繩肌的靈活性非常非常重要，也是大多數人剛開始做煎餅時的限制因素之一。

Jenny's going to stand a little wider than shoulder width on the box.

珍妮站在箱子上的寬度要比肩寬一些。

You only need the box if you've got enough flexibility that the kettlebell would hit your feet if you were just standing on the ground like this, which Jenny, I'm sure, would hit the ground.

只有當你的柔韌性足夠好，壺鈴會砸到你的腳時，你才需要箱子，如果你只是像這樣站在地面上，我敢肯定，珍妮會砸到地面。

So just elevate as much as you need, standing nice and wide with the legs locked out.

是以，只需根據需要抬高身體，站得又寬又好，雙腿伸直。

To lock the legs out, a cue for this is to flex the quads, so you squeeze the quads.

要把腿鎖住，一個提示就是要彎曲四頭肌，所以你要擠壓四頭肌。

That'll help with that knee extension.

這將有助於膝關節的伸展。

From here, we're going to drop the head down.

從這裡開始，我們要把頭向下放。

The arms are just heavy and relaxed, and we're going to roll the head down vertebrae by vertebrae all the way down until you get a full stretch all the way down.

雙臂沉重放鬆，頭部逐節向下滾動，直到完全伸展為止。

Jenny might even need to go a little bit higher than this.

珍妮甚至可能需要比這更高一點。

You relax the head as well and try to lengthen through the spine, again, making sure that we have straight legs.

頭部也要放鬆，儘量拉長脊柱，再次確保雙腿伸直。

We're working on that hamstring flexibility.

我們正在訓練腿筋的靈活性。

And you can see here, if we were to flip Jenny sideways, this is really simulating that pancake position, so it's a really good fundamental movement to work on to build towards that pancake on the floor.

你可以看到，如果我們將珍妮側翻，這就是在模擬烙餅的姿勢，所以這是一個非常好的基本動作，可以練習到在地板上烙餅。

And then Jenny will just roll back up, starting from the lower back all the way through the spine all the way to the top.

然後，珍妮會從下背部開始，通過脊柱一直捲到頂部。

I like to do anywhere from five to ten reps of this one with a long hold on that last rep.

我喜歡做五到十個這個動作，最後一個動作要長時間保持。

So on the last rep, you can come all the way down, breathe, relax, hold this one for about five breaths or ten to twenty seconds.

是以，在做最後一個動作時，你可以一路向下，呼吸，放鬆，保持這個動作大約五次呼吸或十到二十秒。

Also, I forgot to mention the sets.

另外，我忘了說套裝了。

You want to do three rounds of this Wide Legged Jefferson Curl, the same as the Weighted Butterfly.

你要做三輪這個寬腿傑斐遜捲曲，和負重蝶式一樣。

The third exercise to help with your pancake is this Wide Leg Good Morning.

第三個有助於 "煎餅 "的運動是 "早安寬腿"。

You want to set yourself up in the same stance that you had on the Wide Legged Jefferson Curl.

你要擺出做寬腿傑斐遜捲曲時的姿勢。

A little bit wider than shoulder width.

比肩寬一點。

Make sure you keep the legs locked out.

確保雙腿被鎖住。

I will allow a little bit of knee bend if you've got extremely tight hamstrings and you find it really painful to move in a straight leg position.

如果你的膕繩肌非常緊繃，覺得直腿運動非常痛苦，我會允許你稍微彎曲膝蓋。

You can slightly bend them, but over time, you want to work towards a straight leg position.

你可以稍稍彎曲腿部，但隨著時間的推移，你要努力保持直腿姿勢。

From here, we're going to set up.

從這裡開始，我們將進行設置。

You can either have your hands on your hips or you can put your arms across your chest.

你可以將雙手放在臀部，也可以將雙臂交叉放在胸前。

Once you build this position up, you can actually hold a weight here and you want to hold it nice and high so you get the most amount of leverage from it, but you want to do a body weight first and then slowly but surely, similar to Weighted Pancake, you build up that weight.

一旦你建立了這個姿勢，你就可以在這裡握住一個重物，你想把它握得又高又好，這樣你就能從中獲得最大的槓桿作用，但你想先做身體的重量，然後慢慢地，但肯定的是，類似於 "負重煎餅"，你會增加這個重量。

From here, we're going to tilt the pelvis.

從這裡開始，我們要傾斜骨盆。

We're going to do this Anterior Pelvic Tilt, so we're going to tilt the pelvis this way and from here, keeping a nice flat back, just like you would for a deadlift, we're coming all the way down as far as you can.

我們要做的是骨盆前傾，所以我們要將骨盆向這邊傾斜，然後從這裡開始，保持背部平直，就像做負重舉一樣，我們要儘可能地向下。

You're going to reach some sort of limit in this position.

在這個位置上，你會達到某種極限。

Jenny can go pretty far down.

珍妮可以走得很遠。

Maybe your limit.

也許是你的極限。

Even if you can get to horizontal to the floor, you're doing a great job and you've got quite strong back, lower back, and also flexible hamstrings here, but you go down as far as you possibly can, making sure that you're keeping that pelvic tilt and then all the way back up.

即使你能做到與地面水準，你也做得很好，你的背部和腰部都很強壯，腿筋也很靈活，但你要儘可能地往下做，確保骨盆保持傾斜，然後再一路往上。

You want to do nice, slow and controlled reps.

你要做的是漂亮、緩慢和有控制的動作。

You don't want to move in and out of it really fast.

你不想快速進出。

Really slow and controlled, keeping yourself in check, making sure that you've got those nice straight legs, moving the hips the way they're supposed to move, and keeping that back nice and flat.

速度要非常慢，要有控制，要控制好自己，確保雙腿伸直，臀部要按照應該的方式移動，背部要保持平整。

Again, you can increase the weight over time as well.

同樣，你也可以隨著時間的推移增加重量。

Start nice and light.

開始時輕一點

Maybe it's two kilos, building it up to whatever weight you want to do.

也許是兩公斤，你想增加到什麼重量就增加到什麼重量。

The fourth and final exercise are these hip flexor lifts.

第四個也是最後一個練習是屈髖提臀。

The reason this is important, we've spent a lot of time stretching out the back side of the body.

這一點很重要，因為我們已經花了很多時間拉伸身體後側。

We're stretching out through the back.

我們從後面延伸出去。

We're learning how to move the hips in our good mornings.

我們正在學習如何在 "早安 "中移動臀部。

We're stretching the hamstrings.

我們正在拉伸腿筋。

We're stretching our adductors.

我們正在拉伸內收肌。

What we want to do is build strength and have this ability to compress and build strength in the front side of the body.

我們要做的就是增強力量，擁有這種壓縮和增強身體前側力量的能力。

This is going to help you in the pancake because you'll have the ability to pull yourself deeper into the stretch, not just relying on the flexibility of the back side of the body.

這將有助於你做薄餅運動，因為你將有能力把自己拉得更深，而不僅僅依靠身體後側的柔韌性。

We work them in combination.

我們將它們結合起來使用。

Eventually, you're going to have your hands out in front, and we're going to lift the legs up just like this.

最後，你的手要伸到前面，我們要像這樣把腿抬起來。

This is quite challenging.

這相當具有挑戰性。

If you're starting out and you can't do the pancake, you probably need to have the hands pretty far back, and you can actually lean back into it.

如果你剛開始練習，還不會做 "薄餅 "動作，那麼你可能需要把手向後伸得很遠，這樣你才能真正靠上去。

This is going to take some of the pressure and weight off the hip flexors.

這樣可以減輕髖屈肌的壓力和重量。

Again, we want to have nice straight legs.

同樣，我們希望雙腿筆直。

Flexing the quads, point the toes with this one, and we're going to move the legs up and down.

屈曲四頭肌，腳尖點地，我們要上下移動雙腿。

If you can't do this at all, even leaning back as far as Jenny right now, you can actually start with one leg, so a single leg at a time, or you can even do it standing as well.

如果你完全做不到這一點，甚至像珍妮現在這樣向後靠，其實你可以從一條腿開始，所以每次只做一條腿，或者你也可以站著做。

This is another way to work towards it, but you want to start to work towards moving yourself further forward and eventually putting the hands in front, protracting, putting as much weight into the hands, compressing, so bringing the torso into your quads, and we're moving up and down into this position.

這是另一種方法，但你要開始努力讓自己向前移動，最終將手放在前面，伸長，將盡可能多的重量放在手上，壓縮，將軀幹帶入四頭肌，然後我們上下移動到這個位置。

I would say 10 reps would be ideal, with a 10 second hold on that last rep.

我認為 10 個動作最為理想，最後一個動作要保持 10 秒鐘。

Again, you can do this times 3 sets.

同樣，可以做 3 組。

So that's it, 4 exercises that are going to help you progress your pancake.

就這樣，4 個練習將幫助你進步你的煎餅。

If you felt like some of these exercises were a little bit too easy, or you've progressed a little bit further with your pancake, and you're a little bit more intermediate to advanced, we do have a video on how to progress your pancake and get it absolutely flat on the ground, so check that one out.

如果你覺得這些練習有點太簡單了，或者你已經在烙餅上取得了一些進步，你已經是中高級水準了，我們還有一個視頻，教你如何提高烙餅的水準，讓它完全平放在地面上，你可以去看看。

And if you've got any questions about any of the exercises that we did today, please leave us a comment, and I'll get back to you soon.

如果你對我們今天所做的練習有任何疑問，請給我們留言，我會盡快回復你。