Author: Bill Scibetta 作者：条例草案希贝塔
Article source: http://www.info-articles.com/ . 文章来源： http://www.info-articles.com/ 。 Used with author's permission. 用作者的许可。 A good golf swing starts with a strong base of support (hips, pelvis and lumbar spine).一个良好的挥杆开始与一个强大的支持基础（髋关节，骨盆和腰椎） 。 A highly conditioned base of support will provide stability throughout the swing and allow forces to be effectively transferred from the legs through the hips to the upper body to produce optimal power and control.一个高度条件的支持基础，将提供稳定的整个摆动，并允许势力得到有效转移从腿部通过髋关节，以上半身，以生产电力系统最优控制。 A strong base helps protect the joints and other supporting tissues against the strong compression, shear and torsion forces that occur during the golf swing.奠定了坚实的基础，有助于保护关节及其他支持组织的强烈反对，压缩，剪切和扭转的力量，期间发生的高尔夫挥杆。 Unfortunately, there are a number of factors that predispose the golfer to developing poor postural patterns and muscle imbalance that result in a weak base of support.不幸的是，有很多因素，预先高尔夫选手向发展中国家穷人的姿势模式和肌肉不平衡的结果，在一个薄弱的支持基础。 For much of our young lives we were stuck sitting in school hunched over our desk.对于我们很多年轻的生命，我们坚持坐在在学校hunched超过我们的服务台。 We finish school and begin our careers.我们在完成学业并开始我们的事业。 Many of us now find ourselves spending excessive time in our cars or sitting in poorly designed chairs hunched in front of a computer.我们很多人目前所处的消费过多的时间在我们的车，或坐，在设计不良的椅子hunched在电脑前。 Over time we are conditioned to have tight hip flexors and a lazy posture.随着时间的推移，我们的条件是有严格的髋部屈肌和懒惰的姿态。 Poor posture and muscle imbalance decrease musculoskeletal efficiency and disrupt communication within the neuromuscular system.穷人的姿态和肌肉的不平衡，减少肌肉骨骼系统的效率和破坏通信内部的神经肌肉系统。 Short tight muscles display a lower activation threshold, meaning they fire at times when they should be less active or inactive.短期紧张的肌肉显示较低的激活阈值，这意味着他们的防火时候，他们应该少有效或无效。 Over activation of dominant muscles leads to decreased neural control to their opposing muscles.超过活化主导的肌肉会导致降低神经网络控制他们反对的肌肉。 Simply stated, "when one muscle becomes tight and overactive its opposing muscle becomes loose and lazy."简单地说， “当一个人的肌肉变得紧张和过度其反对的肌肉变得松散，懒惰” 。 Tight dominant hip flexors create weak and lazy hip extensors (gluteals)and set off a chain reaction of dysfunction.紧张的主导髋部屈肌创建薄弱和懒惰的髋关节extensors （ gluteals ） ，并引发连锁反应功能障碍。 Tight hip flexors pull the pelvis into a forward tilt leading to an excess curvature of the lumbar spine.紧绌的髋部屈肌拉骨盆成为一个向前倾斜，导致过剩的曲率腰椎。 As a result the muscles of the abdominal wall lengthen and weaken while the muscles of the lumbar spine get short and tight.由于肌肉腹壁延长，并削弱，而肌肉腰椎获得短期和紧迫。 This pattern also causes disruption in our body's lateral stabilization system.这种格局也造成混乱，在我们的身体的侧向稳定系统。 The hip abductors (muscles that move the legs away from the center of the body) along with their opposing adductors (muscles that move the legs toward the center of the body) work to stabilize the pelvis during lateral movement.髋关节绑架（肌肉动议腿远离中心的机构）随着他们的反对adductors （肌肉动议的腿对中心的机构）的工作，以稳定骨盆在横向运动。 Inefficiency in this lateral stabilization system inhibits coordination and hinders proper weight shift through the golf swing.在这方面的低效率的横向稳定系统抑制的协调和阻碍了适当的重量转移，通过高尔夫挥杆。 So what we are left with are weak hip extensors (gluteal muscles) that can't drive the hips through the swing, dominant hip flexors that won't allow the hips to open to allow a full turn, tight spinal flexors that are forced to do the work of the weak hip extensors, but are to tight to make a full rotation, and a lack of coordination needed to make consistently good ball contact.那么，我们只剩下薄弱的髋关节extensors （臀肌挛缩症）表示，不能驱动器髋关节通过摆动，臀部屈肌的优势将不会允许髋关节打开，让全反过来，严密脊髓屈肌是被迫做这项工作的薄弱髋关节extensors ，但要严密作出充分的自转，并缺乏协调，需要作出一贯良好的球接触。 To make matters worse most golfers spending hours at the driving range reinforcing and strengthening this dysfunctional pattern.更糟糕的大部分选手的开支时，在练习场的巩固和加强这个功能失调的格局。 Is it any wonder the average golf score hasn't dropped in decades?它是任何难怪高尔夫球场的平均分数并没有下降，在几十年呢？ To break this pattern of dysfunction and build a strong base of support we must first establish coordinated muscle firing among the deep stabilizing abdominal musculature, the hip flexors and extensors, hip abductors and adductors, and spinal flexors, extensors and rotators.打破这种格局的功能障碍和建立一个强大的支持基础，我们首先要建立协调的肌肉射击之间的深层稳定腹部肌肉，臀部屈肌和extensors ，髋关节，绑架和adductors ，和脊髓屈肌， extensors和旋转。 This is accomplished through the activation and strengthening of weak and inhibited muscles, and stretching the tight and dominant muscles.这是通过激活和加强薄弱和抑制肌肉，拉伸紧张的肌肉和优势。 Once these muscles are re-educated and coordinated muscle firing is established we can then work to build optimal strength and power.一旦这些肌肉再教育和协调肌肉射击是既定的我们便可以工作，以建立最优的力量和权力。 The first step in this process is the development of the deep abdominal and pelvic musculature.第一步，在这个过程中，是发展的深腹部和骨盆肌肉。 This is done by mastering the abdominal brace.这样做是掌握了腹部振奋。 The abdominal brace differs from the traditional abdominal training that encourages "abdominal hollowing" aka the "draw in" maneuver.腹部振奋不同，从传统的腹部训练，鼓励“腹部空洞化” ，又名“提请在”演习。 With the "draw in" maneuver we are told to pull or draw our belly buttons towards our spines.与“划在”机动告诉我们，撤出或引起我们的肚子按钮对我们的刺。 Research has shown that drawing in actually lessens abdominal activation and decreases lumbar - pelvic- hip stability.研究表明，绘画在实际上减少腹部的活化和跌幅的腰-骨盆-髋关节的稳定。 The abdominal brace is an isometric contraction of the abdominal muscles meaning the abs are neither pulled in nor pushed out.腹部振奋的是一长收缩的腹部肌肉的含义ABS的既不是恼人的，也不推。 This maneuver should be the first step of every exercise as it is the foundation of lumbar, pelvic, and hip stabilization.这个演习应该是第一步，每一个运动，因为它的基础是腰椎，骨盆，髋关节的稳定。 The following exercise will allow you to master this movement and re-educate the lower abdominal wall and allow the deep pelvic stabilizers to fire efficiently.以下练习将让您掌握这一运动和再教育下腹壁，并允许深骨盆稳定，小心防火效率。 Abdominal Brace腹部振奋 • Lay in a supine position (on your back) with knees bent and feet flat on the floor. •奠定在一个仰卧位（在您回） ，膝盖弯曲，脚平放在地板。 • Brace your abdominals by tightening abdominals as if you were going to take a punch in the gut. •振奋您abdominals收紧abdominals作为，如果你要采取的力度，在肠道。 • Return to a relaxed position and repeat. •返回到一个宽松的立场和重复。 Tips秘诀 • Control Movement is the key. •控制运动是关键。 While performing these exercises pay strict attention to NOT allow the use of the legs (hip flexors and /or gluteals) while contracting the abdominals.而履行这些演习的薪酬严格注意，不要让使用腿部（臀部屈肌和/或gluteals ） ，而订约abdominals 。 The only muscles contracting are the abdominal wall; place your hands on the belly button to feel this isolated contraction唯一的肌肉订约是腹壁;的地方，您的手放在肚脐觉得这个孤立的收缩 • There should be no tension in your neck or shoulders. •不应该有紧张，在您的颈部或肩膀。 Don't limit the abdominal brace to exercise.不限制腹部振奋行使。 Practicing the brace with all activity (sitting, walking, driving, golfing, etc) will help you develop the endurance your abdominals need to maintain a strong base of support as well as a healthy back.实践振奋与所有活动（会议，散步，驾驶，高尔夫等）将帮助您发展您的耐力abdominals需要维持一个强大的支持基础，以及为一个健康的回来。 A study presented by researchers at the American College of Sports Medicine's 51st annual meeting showed that golfers who possess strong hip muscles have lower handicaps and longer driving distances than those with weak hip muscles.一项研究，由研究人员在美国大学运动医学的第51次年度会议上表明，高尔夫谁拥有强大的髋部肌肉有较低的障碍和驾驶较长的距离比那些弱髋部肌肉。 This makes sense since muscles of the hip and pelvis play a major role in stabilizing the trunk and transferring forces from the lower body through the upper body and arms during the golf swing.这是有道理的，因为肌肉的髋关节和骨盆发挥了重要作用，稳定的主干和转让部队从下体通过的上半身和武器在高尔夫挥杆。 The ability of the hip extensors (gluteals and hamstrings) and lumbar extensors to fire in concert also allows the body to react to and counteract the rapid rotational forces of the golf swing.的能力，髋关节extensors （ gluteals和hamstrings ）和腰椎extensors消防音乐会，也可以让身体作出反应和反击快速转动的力量，高尔夫球场，进行得如火如荼。 The problem here, as we have already discussed, is many golfers have inhibited hip extensors and tight and dominant lumbar flexors.这里的问题，正如我们已经讨论，是许多高尔夫球手有抑制髋关节extensors和紧迫性和显性腰屈肌。 Under the best of circumstances our spines were not designed to swing a golf club.根据最好的情况下我们的刺没有被设计起来，一高尔夫俱乐部。 Now we compound the issue repeatedly forcing our spinal muscles to do the job of our hip extensors to power through the swing.现在，我们复合的问题，一再迫使我们的脊柱肌肉做的工作是我们的髋关节extensors电力通过进行得如火如荼。 Spinal extensor muscles don't have the size or strength to do this, hence the tremendous incidence of over use injury and lower back pain among golfers.脊髓肌肉伸不具备规模或实力，这样做，因此，巨大的发病率超过使用损伤及下背痛之间的选手。 So, what we need to do is quite down our lumbar extensors to allow the hip extensors to do their job.因此，我们需要做的是相当下来腰extensors ，使髋关节extensors做他们的工作。 The Bird Dog exercise progression effectively helps develop stabilization, coordination and strength of the spine.鸟狗行使有效的进展，有助于发展稳定，协调和强度的脊椎。 The key to this type of exercise is learning and then maintaining "neutral" spine.关键这种类型的演习是学习，然后保持“中立”的脊柱。 Neutral does not mean straight, it means allowing the natural curves to be present.中立的，并不等于直，这意味着允许自然曲线，以出席。 This is imperative to allow the spine to function properly and movement to occur in a stress free manner.这是势在必行，让脊椎的功能和适当的运动发生在一个强调自由的方式。 The golf club placed the length of the spine is an excellent cue that allows the golfer to feel the proper spinal positions and make necessary corrections.该高尔夫俱乐部放在长度脊椎是一个很好的线索，让选手感受到适当的脊髓的立场和作出必要的更正。 The club shaft should be in contact with only three points; the base of the head, the center of the back and the middle of the pelvis.俱乐部轴应在接触的只有3个点;的基础上的头部，该中心的背部和中骨盆。 Concave spaces should be seen at the neck and lower back.凹位，应该看到，在颈部和下背部。 Dog 1狗1 • Position yourelf on your hands and knees with a golf club placed along your spine; make sure the rod contacts 3 points only (head-middle back-pelvis). •立场yourelf对您的双手和膝盖与高尔夫俱乐部一直放在你的脊柱;确保杆接触， 3分只（头，中回-骨盆） 。 • Brace your abdominals and slowly raise one hand and the opposite knee just off the floor ( no more than 1/4 inch). •振奋您abdominals慢慢提高，一方面和对面的膝盖刚刚起飞地板（不超过1 / 4英寸） 。 Hold for five to ten seconds.举行五至十秒。 • Return to the start position and alternate sides. •返回到起始位置和候补两岸。 Tips秘诀 • The club must remain in contact with all 3 contact points (head, mid back, pelvis). •俱乐部必须保持联系，与所有3联络点（头，中背部，骨盆） 。 Once you have mastered the Dog 1 then you can move to the next progression.一旦你掌握了狗1然后你可以移动到下一个进展。 Dog 2 adds the components of hip extension and shoulder flexion.狗2添加成分的髋关节的延伸和肩屈曲。 This exercise is extremely effective in re-establishing efficiency in extensor chain (hip, lumbar, and cervical extensors).这次演习是非常有效的在重新确立的效率伸链（髋关节，腰椎，颈椎extensors ） 。 Dog II • Position yourelf on your hands and knees with a golf club placed along your spine; make sure the rod contacts 3 points only (head-middle back-pelvis).狗二•立场yourelf对您的双手和膝盖与高尔夫俱乐部一直放在你的脊柱;确保杆接触， 3分只（头，中回-骨盆） 。 • Brace your abdominals, slowly extend one arm (thumb up) straight out in front of you and the opposite leg behind you. •振奋您abdominals ，慢慢扩大一只手臂（拇指）直接在您的面前，和对面的一站你后面。 • Hold for five to ten seconds and repeat with opposite side. •举行，为9点55秒，重复与对岸。 Tips秘诀 • The club must remain in contact with all 3 contact points (head, mid back, pelvis). •俱乐部必须保持联系，与所有3联络点（头，中背部，骨盆） 。 • Do not allow your hips to rotate. •不要让您的臀部旋转。 The key with Dog 2 is not to allow the lumbar extensors to fire during this movement.关键与狗二是不要让腰椎extensors防火期间，这个运动。 After mastering Dog 2 you can then further challenge the hip extensors by adding the bridge exercise.后掌握狗2然后，您就可以进一步的挑战，髋关节extensors加入的桥梁工作。 The bridge adds the resistance of body weight to the hip extension movement and further challenges (and strengthens) the deep stabilizers or the lumbar-pelvic-hip complex.桥梁增加了阻力，体重，以髋关节运动的延伸和进一步的挑战（加强）深稳定剂或腰椎-骨盆-髋复杂。 The Bridge大桥 • Lay on your back with your arms placed at your side. •奠定在您回到您的武器存放在贵方。 • Brace your abdominals and squeeze your gluteals (buttocks) then raise your hips into a bridge position. •振奋您abdominals和挤压您的gluteals （臀部） ，然后提出你的臀部成为一个桥梁的地位。 Pause and return to starting position.暂停并返回到出发位置。 Tips秘诀 • Your feet should remain flat. •您英尺应保持平稳。 • This movement is initiated with the hips not the spinal extensor muscle; no pressure should be felt in the lower back. •这项运动是开始与髋关节不脊髓伸肌肌;没有任何压力，应该认为，在较低的回。 • Maintain abdominal and gluteals muscles contraction throughout the full movement. •维持和gluteals腹部肌肉收缩，整个充分运动。 It is important to implement a good stretching program to lengthen tight muscles as you strengthen your base of support.这是很重要的实施一个良好的伸展计划延长肌肉紧张，如您加强您的支持基础。 Aside from the already mentioned hip flexors and lumbar extensors other areas commonly tight among golfers include the muscles of the hamstrings, neck, scapular elevators (upper trapezius and levator scapulae) and shoulder internal rotators.除了已经提到的髋部屈肌和腰椎extensors其他地区普遍紧张之间的选手，包括肌肉的hamstrings ，颈部，肩胛电梯（上斜方肌和提肩胛） ，并承担内部转子。 A qualified strength and conditioning or golf fitness professional can provide you with a postural and biomechanical analysis that can provide a more detailed picture of your specific areas of need.一个合格的实力和空调或高尔夫球健身的专业可以为您提供一个姿势和生物力学分析，可以提供更详细的图片您的具体领域的需要。 Improving your base of support will add distance and control to your game and help prevent, reduce, and possibly eliminate golf related pain and injury.改善您的支持基础，将新增的距离和控制您的游戏，并帮助防止，减少，并可能消除高尔夫相关的痛苦和伤害。 Bill Scibetta, RN, NSCA-CPT条例草案希贝塔，氡， nsca -中华映管 Bill is the founder and President of Precision Fitness - Personal Training Centers in the Charlotte, NC area and co-author of the book Play Better Longer!条例草案是创始人和主席的精确健身-个人培训中心，在北卡州夏洛特的领域和合作，本书的作者发挥更好较长的！ - Peak Performance and Injury Prevention for Golf. -峰值性能和伤害预防高尔夫。 Bill is a licensed Registered Nurse as well as a National Strength and Conditioning Association - Certified Personal Trainer.条例草案是一个领有牌照的注册护士，以及作为一个国力和空调协会-认证的私人教练。 After spending years practicing in the specialty of Orthopedics and Sports Medicine, Bill has dedicated his career to helping individuals identify and overcome obstacles that stand in the way of optimal wellness and peak physical performance.后开支年实践，在专业的骨科及运动医学，条例草案有专责他的职业生涯，以帮助个人识别和克服障碍的立场，在方式最优的常规和山顶物理性能。 http://www.LakeNormanFitness.com http://www.lakenormanfitness.com
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