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

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".几乎所有的体育恪守信念，即“加速死亡” 。 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.虽然许多这些运动员具有不同寻常的技能，他们也有出色的制约机构，以大量的注意力开始向腿部训练，为很好的理由。 Legs serve as the foundation for all explosive athletic movements, and the golf swing is no exception.双腿服务为基础的所有田径运动的炸药，并挥杆也不例外。

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.虽然所有运动和权力源自腹部和腰部地区（以下简称“核心” ） ，这些部队可以大大消退，如果没有一个坚实的基础，稳定，平衡和推动的。

Imagine trying to hit a 300+ yard drive while standing on one leg.想象一下，试图触及300 +码的硬盘，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.你将很难发展重要的力量，因为你没有完全涉及您的腿，帮助维持平衡的击球和贯彻。 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体重变化。

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.作为一个前司1赛道的运动员，几乎所有的训练时间是花费在全身爆炸升降机，核心培训和大量的腿部训练。 Most of the power I currently have I directly attribute to doing the right exercises to develop total body power.大多数的权力我现在我直接属性做正确的演习，以发展全身力量。 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.我花了很多时间和精力，把重点放在我的腿，因为我知道，他们支付巨额股息时候创造力量。

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，大多数个人，我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.许多人认为腿培训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.这并不削减时候提高高尔夫的性能。

Legs are probably one of the most difficult muscle groups to work out for a few reasons:腿可能是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体内，这意味着他们可以解除大部分体重。 Lifting more weight makes a workout much more intense and physically demanding.起重重量使更多的锻炼更加激烈，体能要求很高。

* 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. *您的腿肌肉负重，也就是说，如果你是喉咙痛，没有办法让周围酸痛除了等待恢复自然发生。

However, the benefits are extremely significant:然而，带来的好处是极为重要的意义：

* Training legs properly results in tremendous increases in general athletic power. *培训腿正确的结果了巨大的增加，一般的运动能力。 This is especially true for the golf swing, as you develop a nice, strong base from which you can generate explosive power.这一点尤其适用于挥杆，你制定一个漂亮，坚实的基础，从中可以产生爆炸力。

* 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，甚至中等强度成果显着更多的热量被焚毁相比，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. *正确的腿部训练将大大增加您的力量和权力其余的肌肉群。 The process for this is as follows:的过程，这是如下：

- Intense leg workouts cause significant stress to you body. -密集的腿部训练造成重大的压力给你的机构。 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.你的身体响应这一应力释放各种荷尔蒙，使恢复和较强回来，以便在下一次围绕这将是更适合于处理压力你给它。

- One of the main hormones that is released through this process is testosterone. -一个主要的荷尔蒙被释放通过这一进程是睾丸激素。 Testosterone is the hormone responsible for a wide variety of things, among them building muscle.睾酮激素是负责各种各样的事情，建立它们之间的肌肉。

- 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. -睾酮是释放到你的血液流后，一个很好的锻炼腿部肌肉达到所有，也就是说，所有的肌肉得到的利益，这种激素，即使你的腿没有的所有工作。

* Proper strength training will allow the younger, developing athlete to safely realize his maximum physical potential and power. *正确的力量训练将使年轻，发展中国家的运动员能够安全地实现自己最大的体育潜力和力量。 The mature athlete will better maintain the current strength levels he currently has.成熟的运动员将能更好地保持目前的实力水平，他目前拥有。 The older athlete will significantly decrease the rate of muscle loss and power reduction that occurs naturally due to the aging process.老运动员将大大降低率的肌肉和力量的损失减少发生因自然衰老过程。

* Greater strength in your legs will significantly increase your overall endurance. *大强度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.当您的腿更加强大的东西一样经常散步和慢跑采取更少的能源做是因为你增加力量。

* 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.正在载入您的骨骼结构与力量大于它是使用额外的结果骨正在开发中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.对于老年人个人，腿的训练可以帮助显着的骨质密度保持在髋关节，这是一个共同的来源，骨折和休息。 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，并建立您的骨头。

* Increased joint strength and dynamic flexibility. *增加联合的力量和活力的灵活性。 Tight hip flexors are a common source of lower back pain and limited rotation in your swing.紧髋关节屈伸有一个共同的来源，下背痛和有限的轮换在您的挥杆。 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.正确执行大院腿演习处决了全套的运动是一个很好的办法来解决紧髋屈肌和发展良好的动态灵活性。 These movements are also great at developing and maintaining healthy joints.这些运动也很大，发展和维持健康的关节。

* Increases in your baseline metabolism. *增加您的基准代谢。 Baseline metabolism is how many calories you would burn a day even if you did nothing at all.代谢是基线多少卡路里你会烧伤一天即使你什么也没做了。 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.如您的条件您的腿你的基线代谢会提高，这意味着你将消耗掉更多的热量一天，即使你什么都不做了。 Supporting your torso all day takes a lot of energy.支持您的身体每天都需要很大的动力。

* 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. *强有力的腿帮助日常生活，因为你将有一个更容易行走的时间和上下楼梯，起重重物（因为你应该取消你的腿） ，以及刚刚在一般的移动。

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.请记住，实际工作时间您的腿现在是非常得当，将有重大影响的能力来发电和减肥。

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.您也可以尝试了虚拟发射显示器在http://www.sonicboomgolf.com/virtual_launch_monitor2.php此工具将告诉您如何改变不同的变量参与生产的距离会影响你多远球将旅行和将告诉您如何您可以最大限度地提高您的距离发球。

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