I'm literally down here on the floor in the middle of my Ab Workout

我現在就在做我的腹肌訓練

when I got the idea to shoot this video for you.

突然想到一個點子想用影片分享給你們

I think the best, hands down, the best Ab Workout tip that you might ever come across.

我覺得這將是你們認為最好、最簡單的腹肌訓練

And the reason why is twofold. Number 1, it can be done at home.

而為什麼它是兩倍效果；第一，你在家就可以完成

Here I am training at home. There's nothing around me. I don't need it, no elaborate equipment.

像我現在，身邊什麼器材都沒有，我沒有也不需要任何複雜的機器

I can do this on every single exercises as you're going to see here soon.

你等下就能看到我可以做任何訓練

And secondly, it's something that you can actually do right away as soon as I show you what the most important thing is.

第二，這個訓練在你看完我的動作要點後，就可以馬上自己試試

So, we have to think about one concept that I've talked about before and that is,

在這之前，我們先想想一個之前討論過的觀念

when you're doing your Workouts, it's never just about getting from point A to point B.

當你在訓練時，從來都不單只是從 A 點到 B 點這樣而已

It should always be about, contracting the muscle that you're trying to work to get you from point A to point B.

必須是運用你今天想練的肌肉去收縮讓你完成 A 到 B 點的行程

To put a purpose behind what you're doing.

讓你有目的性的執行訓練

And I think there's no place more that this rears it's ugly head than in Ab Training.

在腹肌訓練裡沒有比這個觀念更糟糕的了

And it makes a huge difference as to the type of results that you can see from your Ab Training.

而這兩者訓練的效果會有很大的不同

So here's a perfect example.

舉例來說

When we're doing our home Ab Workouts again, and we're going to use a traditional Crunch Exercise.

當我們在家做腹肌訓練時，準備要做個傳統的仰臥起坐

And we know that in order to do a Crunch, you should get your shoulders up off the ground, right.

而在做一般的仰臥起坐時，你必須讓你的肩膀離地對吧？

So you clear your shoulder blades off the ground and you have a posterior tilt going of our pelvis,

你讓你的肩胛骨離地然後臀部後傾向骨盆捲去

that we're doing a well executed rep, right?

這是一個正確的訓練組，對吧？

So we know that this, for all intents and purposes,

所以我們知道，這樣的方式

would be a well executed rep of a Crunch.

是一個標準的腹肌訓練組

I can tell you that that may look right but there's not enough effort being done behind

但我告訴你，這樣的訓練方式也許看起來是對的

that rep to make it that effective over the long term.

長期來看，要達成高效率的訓練這樣是不夠的

What we have to start doing is

我們要開始做的是

really start contracting the muscles that are supposed to be doing the work for us,

專注在目標訓練肌群上的發力

and that is the Abs and Core.

就是腹肌與核心肌群

So look at the difference between the muscularity when we do a well executed rep

我們來比較一個標準的訓練組

versus the one like I just showed you, getting from point A to point B.

和我剛剛示範的，單純的讓肌肉從 A 點到 B 點位移的差異

The point A to point B is here.

這是單純的身體位移

And now the one where we really well execute the rep by contracting our way through, looks like this.

這是從頭到尾專注在肌肉發力上，就像這樣

You breath out, contract and come up.

先把氣吐完，肌肉發力，捲起你的腹部

You can see, same thing, I'm getting up off the ground but the degree of contraction and

你會發現，一樣都是從地板捲起，但腹部和核心肌群收縮的程度

muscularity in here through the Core is amplified immensely.

卻遠遠地變明顯了

And that's what we're going after guys.

那才是我們該追求的

You want to make sure that you're actually making the muscles do the work.

你要確定你的目標訓練肌群有在發力

I could do this all day long, that's fine.

這我可以做一整天都不是問題

But if I want to make the work actually much more results effective

如果我想讓訓練結果更有效率的話

then I have to make sure that I'm making the muscles do more work.

那麼我必續確定我有讓肌肉正確發力

And that's the thing, we try to shy away in favor of rep count intensity.

這是非常重要的，我們不需要執著於計算做了幾下

Same thing can be applied here at home with a Reverse Crunch, again.

同樣的，你在家做反向捲腹時

We know that to perform a Reverse Crunch,

我們知道做一個標準的反向捲腹

you've got to get your Pelvis and Hips up off the ground, okay, as you bring your legs back up towards your head.

當你把腿抬向頭的方向時，你必須將你的骨盆和臀部向上抬離地板

That's fine.

這沒有錯

But if we want to make it a more effective exercise, forget counting,

但如果我們想讓我們的訓練更有效率，別管次數了

forget if we could do 30 or 40 of those and try to focus on the quality of the contraction.

別管到底是可以做 30 還 40 個反向捲腹，好好的專注在肌肉發力的品質上

Every single rep, contract as hard as you possible can with the muscles that you're trying to work.

每一下都盡全力控制收縮你想訓練的肌肉

So here, contract the Ab and come up. Breathe out.

像這樣收縮腹肌、抬腳、吐氣

And you can not only see the work actually being done,

你除了完成訓練外

but you'll be able to see the results of your hard work over time,

你也會看到你努力訓練後的成果

if you start to implement this workout after workout into Ab Training.

如果你開始把這個觀念應用到你的腹肌訓練裡

Guys this is just one of the principles that we talk about all the time of Training like an Athlete.

各位，這只是一直討論的「如何像運動員一樣訓練」其中之一的原則而已

Start being in control of your muscles instead letting your muscles be in control of you.

開始控制你的肌群，而不是讓他們控制你

It's a big difference of trying to just Coast your way through a Workout and Work your way through a Workout.

輕鬆的訓練跟扎實的訓練有很大的差別

And that's what I try to teach,

這就是我要教的

it's one of the things that I try to teach you in our ATHLEANX Training System, guys.

這是我在 ATHLEANX Training System 要教給你們的觀念，各位

There's a lot of things that go into Training like an Athlete. This is just one of them.

裡面有很多關於「如何像運動員一樣訓練」觀念的探討，腹肌訓練只是其中之一而已

But I know if you start implementing this right away,

但如果你現在加入這個觀念到腹肌訓練裡

you're gonna see much more effectiveness out of all your Ab Workouts.

你會看到顯著成長的腹肌訓練效率

And I want you to try it and let me know.

我希望你能試試看並讓我知道

Make sure and leave a comment and thumbs up below.

在影片下方留言並按喜歡

And like I said, if you want me to coach you through all of your, all of your Workouts,

另外像我之前說的，如果你希望我能指導你所有的訓練

not just your Ab Workouts but every single Workout you do,

不只是腹肌訓練而是所有的訓練

then head to ATHLEANX.COM right now,

立刻到 ATHLEANX.COM

get our ATHLEANX Training System and allow me to do that.

並在上面註冊課程

I'd love for the opportunity.

我非常樂意

I know I can help you get in the best shape of your life, no question about it.

無庸置疑的，我可以幫你打造完美的身材

Alright guys, I'll be back here in just a couple of days with another new video.

好了各位，我們在幾天後的另一支影片見

In the meantime I'm going to get back to my Ab Workout and get the rest of my work done.

我要來繼續跑我的腹肌和其他訓練菜單了

I'll see you guys back here soon.

下次見