Legs: The Foundation for Explosive Driving Power腿：基础爆炸性的动力

Article source: http://www.sonicboomgolf.com/ . 文章来源： http://www.sonicboomgolf.com/ 。 Used with author's permission. 用作者的许可。

Virtually all sports abide by the belief that "speed kills".几乎所有的体育遵守认为“速度死亡” 。 The best athletes in many sports also tend to be the fastest, most explosive athletes.最好的运动员在许多体育也往往是速度最快，最具爆炸性的运动员。 While many of these athletes have extraordinary skills, they also have superbly conditioned bodies with a lot of attention begin given to leg training, as for good reason.而许多这些运动员有非凡的技能，他们也有出色的条件，机构与很多的注意，开始给腿部训练，有充分理由的。 Legs serve as the foundation for all explosive athletic movements, and the golf swing is no exception.腿服务为基础，为所有爆炸性体育动作，和高尔夫挥杆也不例外。

While all movement and power originates from the abdominal and lower back region (the "Core"), these forces can be greatly dissipated if there is not a strong base to stabilize, balance and push from.而所有运动和权力源自腹部及下背部地区（ “核心” ） ，这些部队可以大大消退，如果没有坚实的基础，以稳定，平衡和推动。

Imagine trying to hit a 300+ yard drive while standing on one leg.试想想击中300码+硬盘，而站在一条腿。 You would be hard pressed to develop significant power because you are not fully involving your legs to help in maintaining balance on both the backswing and follow through.你会很难发展的重大权力，因为你是没有充分涉及您的腿，以帮助在保持平衡上都backswing和后续通过。 You also would not be capable of achieving a full and powerful weight shift.你也不会能够实现全面和强大的重量转移。

Being an ex-Division 1 track athlete, virtually all of my training time was spent on total body explosive lifts, core training and lots of leg training.作为一个前部1田径运动员，几乎所有我的训练时间是用于身体总爆炸性的升降机，核心训练和大量的腿部训练。 Most of the power I currently have I directly attribute to doing the right exercises to develop total body power.大部分的权力，我现在我有直接的属性，以做正确的演习，以发展的总机构的权力。 I spend a lot of time and energy focusing on my legs because I know that they pay huge dividends when it comes to creating power.我花大量的时间和精力重点放在我的双腿，因为我知道他们所支付的巨额红利，当谈到创造的权力。

Unfortunately, most of the individuals that I work with are not very enthusiastic about training legs and discount the overall benefit, both from a performance and health perspective, of these types of movements.不幸的是，大部分的个人，我的工作不是很热衷于培训的腿和折扣的整体利益，无论从性能和健康的角度来看，这些类型的运动。 Many people think leg training involves either playing basketball or running on the treadmill.很多人觉得腿部训练涉及要么打篮球或上运行的跑步机。 This does not cut it when it comes to enhancing golf performance.这不削减它当谈到加强高尔夫球场的表现。

Legs are probably one of the most difficult muscle groups to work out for a few reasons:腿可能是其中一个最困难的肌肉群的工作，为几个原因：

* They are the strongest muscles in the body, meaning they can lift the most weight. *他们是最强的肌肉在人体内，这意味着他们可以解除大部分的重量。 Lifting more weight makes a workout much more intense and physically demanding.解除更多的重量使锻炼更为激烈和体力要求。

* Your legs are weight bearing muscles, meaning that if you are sore there is no way to get around the soreness besides waiting for recovery to happen naturally. *你的腿承重的肌肉，意思是如果你是喉咙痛，是没有出路的，以避免酸痛，除了等待复苏的情况发生，自然。

However, the benefits are extremely significant:不过，好处是极为重要的意义：

* Training legs properly results in tremendous increases in general athletic power. *训练的腿妥善的结果，在巨大的增加，一般体育的权力。 This is especially true for the golf swing, as you develop a nice, strong base from which you can generate explosive power.这是尤其如此，对于高尔夫挥杆，因为你发展好，坚实的基础，您可以产生爆发力。

* Training your legs with even moderate intensity results in significantly more calories being burned compared to a workout of similar time for your upper body. *训练你的腿，甚至中等强度的结果在显着更多的热量被焚毁相比，一个类似的锻炼时间为您的上半身。

* Proper leg training will significantly increase your strength and power in the rest of your muscle groups. *适当的腿部训练，将大大增加您的实力和权力，其余的你的肌肉群。 The process for this is as follows:过程中，这是如下：

- Intense leg workouts cause significant stress to you body. -激烈的腿部锻炼造成重大的压力给你的身体。 Your body responds to this stress by releasing various hormones that will make it recover and come back stronger so that the next time around it will be better suited to handle the stress you give it.你的身体反应，这应力释放的各种激素这将使追讨回来更强，使未来的时间左右，它会更适合于处理的压力，你给它。

- One of the main hormones that is released through this process is testosterone. -其中一个主要的激素释放通过这个过程是睾酮。 Testosterone is the hormone responsible for a wide variety of things, among them building muscle.睾酮是激素负责各种各样的事情，其中包括建设肌肉。

- The testosterone that is released into your blood stream after a good leg workout reaches all muscles, meaning that all muscles receive the benefit of this hormone, even though your legs did all the work. -睾酮是释放进入你的血液流后，一个很好的锻炼腿部的所有肌肉，达到，也就是说，所有的肌肉得到的利益，这个激素，即使您的腿没有的各项工作。

* Proper strength training will allow the younger, developing athlete to safely realize his maximum physical potential and power. *适当的力量训练，让年轻的，发展运动员的安全，实现他的最高物理的潜力和力量。 The mature athlete will better maintain the current strength levels he currently has.成熟的运动员，将更好地保持目前的实力水平，他目前有。 The older athlete will significantly decrease the rate of muscle loss and power reduction that occurs naturally due to the aging process.老运动员将显着降低率肌肉的损失和降低功耗发生的自然因老化过程。

* Greater strength in your legs will significantly increase your overall endurance. *更大的力量，在您的腿将大大提高您的整体耐力。 As your legs get stronger regular things like walking and jogging take less energy to do because of your increased strength.作为您的双腿得到更有力的东西一样，经常散步和慢跑，采取更少的能源来这样做，因为您的增加实力。

* Significant increases in bone density. *显着增加骨密度。 Loading your skeletal structure with forces greater than it is use to results in additional bone being developed in order to compensate for this additional stress.载入您的骨骼结构与力量大于它是使用结果表明，在增加骨正在制定在为了弥补这一额外的压力。 For older individuals, leg training can help significantly in maintaining bone density in the hip joint, which is a common source of fractures and breaks.为老年人个人，腿部的训练可以帮助显着，在维持骨骼密度在髋关节，这是一个共同的来源，骨折和休息时间。 Our bodies are incredibly skilled at adapting to change, so take advantage of it and build your bones.我们的身体是令人难以置信的善于适应变化，因此利用它建立您的骨骼。

* Increased joint strength and dynamic flexibility. *增加接头强度和动态的灵活性。 Tight hip flexors are a common source of lower back pain and limited rotation in your swing.紧绌的髋部屈肌是一个共同的来源，下背痛和有限度的旋转在你进行得如火如荼。 Properly executed compound leg exercises executed over a full range of motion are an excellent way to address tight hip flexors and develop excellent dynamic flexibility.适当的执行复合腿演习，执行了一系列完整的议案，是一个很好的解决方法，严格的髋部屈肌和发展良好的动态灵活性。 These movements are also great at developing and maintaining healthy joints.这些运动也有很大发展和保持健康的关节。

* Increases in your baseline metabolism. *加在您的基线代谢。 Baseline metabolism is how many calories you would burn a day even if you did nothing at all.基线代谢是多少卡路里，你会烧伤的一天，即使您并没有在所有。 It is the minimum amount of energy needed to live.这是最低限度的能源需要的生活。 As you condition your legs your baseline metabolism will raise, meaning you will burn more calories a day even when you are doing nothing at all.正如你的条件你的腿你的基线代谢会提高，这意味着你会燃烧更多卡路里，每天，甚至当你正在做什么都。 Supporting your torso all day takes a lot of energy.支持您的躯干所有一天要花很多的能源。

* Strong legs help with everyday life too, as you will have an easier time walking up and down stairs, lifting heavy loads (since you should be lifting with your legs), and just being mobile in general. *强有力的腿，帮助与日常生活，因为你将有一个比较容易的时间步行和上下楼梯，起重机械重物（既然你应解除与您的腿） ，只是被移动的一般问题。

Remember that time spent working your legs is time is extremely well spent and will have a significant impact on your ability to generate power and lose weight.记得花时间的工作您的腿是时间是非常用得其所，并将有重大影响您的能力，发电和减肥。

You can also try out the Virtual Launch Monitor at http://www.sonicboomgolf.com/virtual_launch_monitor2.php This tool will show you how altering different variables involved in producing distance will affect how far your ball will travel and will show you how you can maximize your distance off the tee.您也可以尝试走出虚拟发射监测在http://www.sonicboomgolf.com/virtual_launch_monitor2.php此工具将告诉您如何改变不同的变量所涉及的生产距离会影响多远您的球会的旅费和会告诉您如何您可以最大限度地提高您的距离小康开球。

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