Author: Sean Cochran 作者：肖恩考克兰
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.在过去数周在bioforce高尔夫球场，我们有很多问题，有关高尔夫球健身锻炼。 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?问题，例如：这些类型的演习有利于谁，有人已下背部受伤，什么是最好的类型的演习，以提高我的杆头速度，灵活性和什么演习，可以提高我回得如火如荼？ 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的每日高尔夫秘诀在我们的网站上，我们所提供的这些问题的答案和许多更多。 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运动成为一个高尔夫挥杆改善计划。 Many of the individuals who come to our site are not experts in "working out."许多个人谁来我们的网站是不是专家，在“工作” 。 I've written my golf-specific exercise manual, YOUR BODY & YOUR SWING, to help you develop a program for yourself.我写我的高尔夫球具体演习手册，你的身体与您的摆动，来帮助您制定一个计划，为自己。 Probably one of the most-asked questions is: how do I go about introducing certain exercises into my golf fitness program?可能是其中一个最-问题是：我怎么去引进一些演习，到我的高尔夫球健身计划？ At times, certain individuals are unable to perform an exercise in its basic form.有些时候，某些个人是无法执行的演习，在其基本形式。 They are either out of shape, suffering from an injury, or too stiff to perform it correctly.它们要么出于形状，从一个痛苦的伤害，或过于严厉的执行正确的。 A Russian Twist may be too difficult for a beginner to execute correctly.一名俄罗斯扭可能过于困难，初学者执行正确的。 It takes great core strength, endurance and flexibility to complete the exercise to the limit.它需要伟大的核心力量，耐力和灵活性，以完成有关工作到了极限。 In this type of situation there are "baby steps" you can take in terms of implementing such exercises into your golf fitness program.在这种类型的情况，有“婴儿的步骤” ，您可以采取的条款执行这些演习到您的高尔夫球健身计划。 I like to call this the "position, movement, tolerance" training guideline.我想，这“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.这是一件容易的方法，以遵循的条款实施演习，到了培训课程。 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演习在我的书，你的身体与您得如火如荼，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.当你正在实施一项高尔夫球健身运动（ ）到您的高尔夫挥杆改善计划，你必须能够把身体在正确的立场，开始了这次演习。 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.举例来说，如果我要你执行俄罗斯捻，首先我想请你把你的身体在正确的立场，为这次演习。 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，并把您的躯干了一个不错的地方“的ABS被拒绝就” 。 Hold it Right There!持有它的权利，有！ Just placing your body in the correct position for an exercise requires effort from the body.刚才把你的身体在正确的位置，为的演习，需要努力从体内。 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立场，我想，然后问你“持有”这一立场为一定数额的时间。 This would indicate you are strong enough to add movement to your golf fitness exercise.这表明你是有足够的运动添加到您的高尔夫健身运动。 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.在另一方面，如果你只能够举行出发的立场，俄罗斯捻度为15秒之前，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”起始位置，这高尔夫运动有一定数目的秒和集。 This would, over a period of time, develop more strength and endurance in those golf muscles.这会，在过去一段时间，发展更多的肌力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.一旦我们已达到一个良好的“持有”时间对高尔夫运动，然后，我们的进展，以加入“运动”进入方程。 Movement simply stands for range of motion (how much movement you can do).运动的根本主张范围的议案（有多少运动，你可以做的） 。 Every golf exercise has a certain range of motion you move through to get the greatest benefit for your golf game.每一个高尔夫球场演习是有一定范围内的议案动议通过您得到的最大好处为您的高尔夫游戏。 In the Russian Twist example, a full range of motion would be a full shoulder turn to the left and right of center.在俄罗斯的扭曲，例如，一系列完整的议案，将是一个全面肩负起向左转和权利中心。 Again, at the beginning you may be unable to make a full shoulder turn.再次，在开始时您可能无法作出全面承担之交。 So what do we do?因此，我们究竟做什么呢？ We slowly work on increasing the "movement" within the golf exercise until you are at a point of full range.我们慢慢地工作，增加“运动”的高尔夫球场演习，直到您正处在一个点，全套。 As with the idea of "position," we do the same with the idea of "movement."作为与“的理念立场， ”我们做同样的想法与“运动” 。 We gradually increase until you have achieved a full range of motion in the golf exercise.我们逐步增加，直到您已经取得了一系列完整的议案，在高尔夫球场的演习。 Once this is achieved, we move on to the final stage of implementing a golf-specific exercise.一旦做到这一点，我们就到了最后阶段的执行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，在实施任何高尔夫运动到您的高尔夫挥杆改善计划是“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.宽容可以被界定为执行正确的数目集和重复高尔夫球行使它有利于您的高尔夫游戏。 No Pain, No Gain!没有疼痛，没有收获！ The idea of "no pain, no gain" does not work in this situation.的思想， “没有痛苦，没有收获”不工作，在这种情况下。 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，你希望能够执行自检明的数目集和代表每一个高尔夫球运动在您的计划。 This prescribed amount of work is up to you, the individual golfer, and what you feel is best for your body.这明大量的工作是要由你，个别选手，你觉得什么是最适合您的身体。 Too little work will provide you no benefit.太少的工作，将为您提供毫无益处。 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“无疼痛，不赚”的心态设置可以增加伤害的可能性极大。 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，对每一个高尔夫球运动在您的计划。 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."这将允许您执行每高尔夫运动与正确的技术，发展（也许随着时间的推移）正确的范围内的议案，每个高尔夫球运动在您的程序，最后采取每个演习，以“您自己的水平，容忍” 。 It is very easy to implement golf exercises into your golf swing improvement program.这是很容易执行，高尔夫练习到您的高尔夫挥杆改善计划。 Follow the simple rule of "position, movement, tolerance," and this should help you dramatically in the development of your golf fitness program.依照简单的规则“的立场，运动，宽容， ”这应该是帮助您显着的发展，您的高尔夫球健身计划。 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.一旦你已经掌握了演习和例行在您的这次演习计划后，您将准备采取到下一层次，更先进的程序。 Sean Cochran肖恩考克兰 About the Author关于作者 Sean Cochran is one of the most recognized golf fitness instructors in the world today.肖恩考克兰是其中一个最公认的高尔夫球健身教练在今天的世界上。 He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson.他旅行PGA巡回赛定期与2005年美国PGA ＆ 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.他做了很多他的高尔夫秘诀，高尔夫教学和高尔夫挥杆改善技术提供给业余选手在网站上www.bioforcegolf.com 。 To contact Sean, you can email him at support@bioforcegolf.com.联系肖恩，您可以寄电子邮件，他在support@bioforcegolf.com 。 Sean Cochran is one of the most recognized golf fitness instructors in the world today.肖恩考克兰是其中一个最公认的高尔夫球健身教练在今天的世界上。 He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson.他旅行PGA巡回赛定期与2005年美国PGA ＆ 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 .他做了很多他的高尔夫秘诀，高尔夫教学和高尔夫挥杆改善技术提供给业余选手在网站上http://www.bioforcegolf.com 。 To contact Sean, you can email him at support@bioforcegolf.com .联系肖恩，您可以寄电子邮件，他在support@bioforcegolf.com 。
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