Author: Susan Hill 作者：苏珊希尔
Article source: http://www.interestingread.com/ . 文章来源： http://www.interestingread.com/ 。 Used with author's permission. 用作者的许可。 Why is it a golfer rarely asks for a full 20 minute extensive warm up routine prior to golf, but rather those two or three key stretches guaranteed to yield the best results in the shortest period of time?为什么一个高尔夫球手很少要求全面广泛的20分钟热身之前例行的高尔夫，而是两个或三个关键延伸保证收益率最好的结果在最短的时间内？ No matter how hard those in the golf fitness arena try and convince golfer's to stretch prior to a round of golf, our efforts are often fruitless.无论怎么那些在高尔夫健身舞台上尝试，并说服球员的伸展之前，亲身体验高尔夫球的乐趣，我们的努力往往是徒劳的。 It's not that golfers don't care; life just seems to get in the way of our best laid intentions.这并不是说球员不在乎;生活似乎刚刚获得的方式我们最好的规定的意图。 So, instead of arriving 30 minutes early as planned, most golfers come scurrying around the corner and plop into their carts in an effort to get away with the bare minimum prior to tee-off.所以，不是30分钟到达早计划，大多数选手来泰布克在拐角处和扑落音纳入其车，以努力摆脱与最低开球之前小康。 So, based on popular demand, here are those 3 key stretches.所以，基于大众需求，这里有3个关键的延伸。 While it will always be in your best interest to plan and prepare, both mentally and physically, prior to your round of golf, the following stretches will get your body ready in record time.虽然将永远是您的最佳利益计划和准备，无论精神和身体之前，您的一轮比赛，以下延伸将得到你的身体准备在创记录的时间。 Stretch #1 Lunge with Rotation弹力＃ 1朗晨与旋转 Goal:目标： This movement is designed to duplicate the trunk rotation involved in the swing while stretching the hip flexors.这个运动的目的是重复的躯干旋转参与周转，同时伸展髋屈肌。 Instruction:说明： • Place hands on opposite ends of a golf club and place behind the top of shoulders •广场对面的双手结束了高尔夫俱乐部，并在幕后上方的肩膀 • Begin by taking a nice long step forward, then lowering to a lunge position •开始采取一种好长时间向前迈进了一步，然后降低到弓步立场 • Gently turn your torso towards your extended knee •轻轻把你的身体对你延长膝关节 • Hold each side for a count of two, then switch legs •把握每方一个伯爵的两个，然后再切换腿 Stretch #2 Rotator Cuff Stretch ＃ 2伸展肩袖弹力 Goal:目标： This movement is designed to stretch the rotator cuff muscles.这个运动的目的是伸展肩袖肌肉。 Instruction:说明： • Hold the club in the middle of the shaft with one arm extended straight out •按住俱乐部中的骨干单臂连续延长了 • Rotate the club to the right and then to the left •旋转俱乐部的权利，然后离开 • When complete, switch to the other arm and repeat •完成后，切换到其它部门，并重复 Stretch #3 Trunk-Hip Rotation ＃ 3伸展躯干，髋关节旋转 Goal:目标： Loosens up the hip joints and prepares the body for a shoulder turn by stretching the low back.放松了髋关节，并准备体内的肩膀又拉伸低回来。 Instruction:说明： • Bend over slightly from the hips •超过稍微弯曲的臀部 • Hold your spine in a neutral position •你的脊柱保持在一个中立的立场 • Place club behind your back and in the crook of your arms •场所俱乐部背后你的背部和杖的武器 • Rotate your shoulders to the right, then to the left •你的肩膀旋转的权利，然后向左 • The movement duplicates the trunk rotation involved in the swing •重复的运动躯干旋转参与挥杆 Use these three stretches prior to your next round of golf and you will likely see a significant impact in your performance.使用这三个延伸之前，您的下一轮高尔夫，您可能会看到一个重大影响您的业绩。 Get ready to take your game to a new level!准备好采取您的游戏提高到一个新水平！ Susan Hill is a CHEK Golf Biomechanic, Sports Nutritionist and President of Fitness for Golf.苏珊希尔是一个CHEK高尔夫生物力学，运动营养师和健身主席的高尔夫。 If you are looking for ways to increase your flexibility for golf, then visit http://www.fitnessforgolf.com.如果您正在寻找新途径来增加您的灵活性，高尔夫球场，然后访问http://www.fitnessforgolf.com 。
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