Author: Sean Cochran 作者：肖恩科克伦
Article source: http://www.hotlib.com/ . 文章来源： http://www.hotlib.com/ 。 Used with author's permission. 用作者的许可。 Over the last few weeks at BioForce Golf, we have had many questions about golf fitness exercises.过去几周在BioForce高尔夫，我们有许多问题高尔夫球健身运动。 Questions such as: are these type of exercises beneficial to someone who has had a lower back injury, what are the best types of exercises to improve my clubhead speed, and what flexibility exercises can improve my back swing?的问题，如：这些类型的演习有利于别人谁了较低的背伤，什么是最好的类型的演习，以提高我的杆头速度，灵活性和演习可以提高我的后挥杆？ Through many of our free daily golf tips on our website, we have provided answers to these questions and many more.通过我们的许多免费日报高尔夫秘诀在我们的网站上，我们提供这些问题的答案，还有更多。 One area of golf fitness I get quite a few questions about revolves on how to implement golf exercises into a golf swing improvement program.一个地区的高尔夫健身我收到了不少问题，围绕就如何落实高尔夫球练习到挥杆的改善计划。 Many of the individuals who come to our site are not experts in "working out."许多个人谁到我们的网站没有专家的“工作了。 ” I've written my golf-specific exercise manual, YOUR BODY & YOUR SWING, to help you develop a program for yourself.我写我的高尔夫球场的具体工作手册，你的身体和你的挥杆，以帮助您制定一个计划吧。 Probably one of the most-asked questions is: how do I go about introducing certain exercises into my golf fitness program?也许是最常见问题是：我怎样介绍某些演习进入我的高尔夫健身计划？ At times, certain individuals are unable to perform an exercise in its basic form.有时，某些个人无法执行工作的基本形式。 They are either out of shape, suffering from an injury, or too stiff to perform it correctly.他们要么变形，遭受伤害，或过于严厉执行正确的。 A Russian Twist may be too difficult for a beginner to execute correctly.俄罗斯扭可太难初学者执行正确的。 It takes great core strength, endurance and flexibility to complete the exercise to the limit.它伟大的核心力量，耐力和灵活性，以完成工作的时限。 In this type of situation there are "baby steps" you can take in terms of implementing such exercises into your golf fitness program.在此类型的状况有“小步骤”你可以在执行这样的演习到您的高尔夫健身计划。 I like to call this the "position, movement, tolerance" training guideline.我喜欢称之为“的立场，运动，忍”的训练方针。 This is an easy methodology to follow in terms of implementing exercises into a training program.这是一个简单的方法跟踪方面的执行工作纳入培训计划。 We'll use the Russian Twist exercise in my book, YOUR BODY & YOUR SWING, as an example.我们将使用俄罗斯扭行使我的书，你的身体和你的挥杆，作为一个例子。 When you are implementing a golf fitness exercise(s) into your golf swing improvement program, you must be able to place the body in the correct starting position of the exercise.当您正在执行一个高尔夫球健身运动（星期日）到您的挥杆改进计划，你必须能够把身体在正确的发车位置的工作。 For example, if I were to have you perform a Russian Twist, first I would ask you to place your body in the correct position for the exercise.例如，如果我是你履行俄罗斯扭，首先我想请你把你的身体在正确的立场行使。 In this situation it would be knees slightly bent and placing your torso in a position where the "abs were turned on."在这种情况下，将膝盖稍微弯曲，把你的身体在一个位置上的“绝对被打开。 ” Hold it Right There!按住它在那里！ Just placing your body in the correct position for an exercise requires effort from the body.只要把你的身体在正确的立场行使需要努力的机构。 If you were able to place your body in the correct position, I would then ask you to "hold" this position for a certain amount of time.如果你能够把你的身体在正确的位置，我就会问你“持有”这一立场一定的时间。 This would indicate you are strong enough to add movement to your golf fitness exercise.这表明你是强大到足以添加到您的运动高尔夫健身运动。 On the other hand, if you were only able to hold the starting position of the Russian Twist for 15 seconds before your lower back started to bother you, this is an indicator to me that this is where we begin your golf fitness program.另一方面，如果你只能够举行的发车位置的俄罗斯扭为15秒在您的下背部开始打扰你，这是一个指标，我认为这是我们开始您的高尔夫健身计划。 I would have you "hold" the start position of this golf exercise for a certain number of seconds and sets.我想你“持有”的起始位置的这个高尔夫球运动有一定的秒数和电视机。 This would, over a period of time, develop more strength and endurance in those golf muscles.这将在一段时间内，开发更多的力量和耐力在这些高尔夫球场的肌肉。 Once we have reached a good "hold" time on a golf exercise, we then progress to adding "movement" into the equation.一旦我们已经达到一个良好的“持有”时间对高尔夫球运动，那么我们取得的进展加上“运动”的方程。 Movement simply stands for range of motion (how much movement you can do).运动只是主张范围的议案（多少运动你能做） 。 Every golf exercise has a certain range of motion you move through to get the greatest benefit for your golf game.每一个高尔夫球运动已在一定范围内的议案动议通过您得到最大的利益为您的高尔夫游戏。 In the Russian Twist example, a full range of motion would be a full shoulder turn to the left and right of center.在俄罗斯扭例如，一个全方位的运动将是一个充分肩膀转向左翼和右翼的中心。 Again, at the beginning you may be unable to make a full shoulder turn.同样，开始时您可能无法充分承担了。 So what do we do?那么，我们怎么办？ We slowly work on increasing the "movement" within the golf exercise until you are at a point of full range.慢慢地，我们的工作增加了“运动”的高尔夫球运动，直到您正处在一个点的全部范围。 As with the idea of "position," we do the same with the idea of "movement."至于的想法“的立场， ”我们做同样的想法“运动。 ” We gradually increase until you have achieved a full range of motion in the golf exercise.我们逐步增加，直到您已经取得了全方位的议案的高尔夫运动。 Once this is achieved, we move on to the final stage of implementing a golf-specific exercise.一旦做到这一点，我们进入最后阶段的执行一个高尔夫球场的具体工作。 The final stage of implementing any golf exercise into your golf swing improvement program is "tolerance."最后阶段的执行任何高尔夫球运动到您的挥杆改善计划是“宽容” 。 Tolerance can be defined as performing the correct number of sets and repetitions of a golf exercise for it to be beneficial to your golf game.公差可以被界定为执行了正确的数量和重复设置的一个高尔夫球行使它有利于您的高尔夫球比赛。 No Pain, No Gain!无疼痛，无增益！ The idea of "no pain, no gain" does not work in this situation.的想法， “没有痛苦，没有获得”并不在这方面的工作情况。 Rather, you want to be able to perform a self-prescribed number of sets and reps of every golf exercise in your program.相反，你想成为能够进行自我订明的若干规定和代表的每高尔夫运动在您的计划。 This prescribed amount of work is up to you, the individual golfer, and what you feel is best for your body.这明的大量工作是你个人的选手，什么你觉得最适合你的身体。 Too little work will provide you no benefit.太少的工作将为您提供任何好处。 Too much work or following the "no pain, no gain" mind-set can increase the possibility of injury greatly.太多的工作或以下的“无痛苦，不赚”的心态可以增加受伤的可能性很大。 You need to use your best judgment on every golf exercise in your program.您需要使用您的最佳判断每一个高尔夫运动在您的计划。 This will allow you to perform each golf exercise with the correct technique, develop (maybe over time) the correct range of motion of each golf exercise in your program, and finally take each exercise to "your own level of tolerance."这将允许您执行每个高尔夫球运动与正确的技术，开发（也许随着时间的推移）正确的范围内运动的每一个高尔夫运动在您的程序，并最终以每行使“自己的宽容程度。 ” It is very easy to implement golf exercises into your golf swing improvement program.这是非常容易执行高尔夫球练习到您的挥杆改善计划。 Follow the simple rule of "position, movement, tolerance," and this should help you dramatically in the development of your golf fitness program.按照简单的规则“的立场，运动，宽容， ”这应该有助于您急剧发展的高尔夫健身计划。 Once you've mastered the exercises and routines in your current exercise program, you'll be ready to take it to the next level, a more advanced program.一旦你掌握了演习和日常您当前的运动计划，您准备采取到一个新的水平，更先进的计划。 Sean Cochran肖恩科克伦 About the Author作者简介 Sean Cochran is one of the most recognized golf fitness instructors in the world today.肖恩科克伦是最公认的高尔夫健身指导员在当今世界中。 He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson.他来到美巡赛定期与2005年美国PGA和2004年美国名人赛冠军米克尔森。 He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website www.bioforcegolf.com.他提出了他的许多高尔夫秘诀，高尔夫教学和挥杆改进技术提供给业余选手的网站上www.bioforcegolf.com 。 To contact Sean, you can email him at support@bioforcegolf.com.联系肖恩，你可以在他的电子邮件support@bioforcegolf.com 。 Sean Cochran is one of the most recognized golf fitness instructors in the world today.肖恩科克伦是最公认的高尔夫健身指导员在当今世界中。 He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson.他来到美巡赛定期与2005年美国PGA和2004年美国名人赛冠军米克尔森。 He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website http://www.bioforcegolf.com .他提出了他的许多高尔夫秘诀，高尔夫教学和挥杆改进技术提供给业余选手的网站上http://www.bioforcegolf.com 。 To contact Sean, you can email him at support@bioforcegolf.com .联系肖恩，你可以在他的电子邮件support@bioforcegolf.com 。
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