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。 Every golfer dreams of a fluid, unhindered golf swing.每一位高尔夫球手的梦想，一个流体，不受阻碍地挥杆。 So why do so few of us actually achieve it?那么为什么这样做的很少，其实我们实现它呢？ The culprit is usually a weak core and poor posture.匪徒通常是弱者的核心和穷人的姿态。 You should aim for a healthy 60-degree rotation in your trunk if you want to achieve a free, smooth golf swing.你的目标应当是一个健康的60度旋转在你的主干如果你想实现一个自由，顺利挥杆。 Here are two simple exercises that you can perform to improve trunk rotation:这里是两个简单的练习，您可以执行，以改善躯干旋转： 1. 1 。 Improve Rotational Flexibility改善转动的灵活性 Sit straight on a stool with your feet firmly planted on the ground.坐在直对粪便与您立足于地面。 Hold your golf club across your shoulders.握住您的高尔夫俱乐部在您的肩上。 Turn around clockwise as far as you can, till you feel a good stretch.掉头顺时针方向，据您可以，直到你觉得一个很好的舒展。 Then turn around anti-clockwise as far as you can.然后掉头反顺时针方向行驶，据您可以。 You might notice a difference in your turning ability on each side.您可能会注意到不同在您谈到的能力，一边一国。 Work on your less flexible side to correct the imbalance.在您的工作不够灵活的一面，正确的失衡。 Having one side weaker than the other can affect your 'feel' for the game!有一方弱于其他可能会影响您的'觉得'的游戏！ Many people perform this stretch standing, which is less effective as it permits movement at the knee and foot.很多人执行此舒展常委会，这是不那么有效，因为它的许可证运动在膝关节及足部。 Movement at these joints can compromise trunk rotation.运动在这些关节，可以妥协的主干轮换。 2. 2 。 Improve Rotational Strength改善转动的力量 Fix a cable with handle (or an exercise tube) to a low pulley.修复电缆与处理（或一行使管） ，以低滑轮。 Do not set the weight too high.不设定的重量太高。 It's always easier to start low and then gradually raise your limits as you get accustomed to the moves.它总是容易开始低，然后逐步提高您的限制，正如你习惯动作。 Stand with your right side to the cable, feet are shoulder width apart.立场，与您的右边，以有线，脚是肩负的宽度，除了。 Grasp the cable handle with both your hands while standing erect.把握有线电视处理与您的手中，而站在竖立。 Pull the cable towards your left shoulder, ending up with your arms making a 45-degree angle to your neck.拉电缆对你的左肩，结束了与贵国的武器作出了45度角到您的脖子上。 Keep only a slight bend in your elbows.保持只稍微弯曲，在您的手肘。 Perform four reps and repeat with the other side.执行4名代表和重复与另一方。 Injuries and muscle imbalances often result from poor stability, which is the main cause for lack of coordination between your upper body and lower body.受伤和肌肉的不平衡，往往导致的稳定性差，这是主要原因之间缺乏协调您的上半身和下半身。 The abs and hips are your body's "transmission system" transferring power from the bigger and stronger muscles of the lower body to the upper body, which guides and controls your golf swing.该ABS和高抗冲聚苯乙烯是你的身体的“传输系统”移交权力，从做大做强肌肉的下体，以上半身，引导和控制您的高尔夫挥杆。 3. 3 。 Stabilize your trunk for better rotation稳定您的主干，为更好地轮换 Stand straight with your arms crossed at shoulder level and weight equally distributed on both legs.立场直与贵国的武器越过在肩水平和体重平均分配于两条腿。 Shift your weight to the left foot, and move your right foot one step away from your left foot.您的体重转移到左脚，并提出你的右脚一步远离您的左脚。 Make sure your right foot is firmly positioned on the floor.请确认您的右脚是坚决的位置在地板上。 Rotate your upper body the same direction as the supporting leg.轮流展示您的上半身向同一方向作为支持腿。 Now shift your weight to the right foot while rotating your upper body to the same side.现在你的体重转移到右脚，而旋转您的上半身向站在同一阵线。 Do not lean forwards or backwards while you bend your knee.不精益向前或向后，而你弯起膝盖。 Your body should remain with good posture while maintaining a tight stomach and neutral back position.你的身体应保持良好态势的同时，保持了严格的胃和中立的立场，回到。 Continue repeating this exercise so you can get a feel for what it is like to produce stability in your midsection while rotating from a more solid body position.继续重复这项工作，让您能够感受是什么，想生产稳定，在您的中间旋转，而从一个更坚实的体位。 Finally- do not expect an instant miracle on the golf course.最后-不要指望一个即时的奇迹就高尔夫球场。 Perform these exercises regularly and keep adding new and challenging routines to work on your trunk flexibility, stability and strength!执行这些演习，定期和保持增添了新的和具有挑战性的日常工作，对您的主干的灵活性，稳定和力量！ Susan Hill is a fitness trainer, CHEK golf biomechanic and sports nutrition specialist.苏珊希尔是一个健身教练，赤高尔夫的生物力学和运动营养专家。 For on-line golf specific exercises and stretches, visit http://www.fitnessforgolf.com为上线高尔夫球具体演习和延伸，请访问http://www.fitnessforgolf.com
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