Author: Susan Hill 作者：苏珊希尔
Article source: http://golf-hints.info/ . 文章来源： http://golf-hints.info/ 。 Used with author's permission. 用作者的许可。 So you have decided to improve your golf game?所以你已决定，以改善您的高尔夫游戏呢？ You are ready to make a commitment and stand by it.您准备好作出承诺和立场。 If you are looking for a way to improve your game in a hurry, then we have the answer for you; it's our 30 day solution to better golf.如果您正在寻找一种方式来改善您的游戏在匆忙，那么我们的答案为您;这是我们的三十天的解决办法，以更好地高尔夫球场。 In order to get in the best shape of your life and experience the overwhelming benefits for your game, you must be willing to make compromises and concessions on things you usually do in favor of things you need to do to change your lifestyle.在为了得到在最佳的形状，你的生活和经验，压倒一切的好处，为您的游戏，你必须愿意作出妥协和让步的事情，你通常做有利于事物的你需要做改变您的生活方式。 Strength实力 Let's start with strength.让我们先与实力。 First of all you need to understand that to build your strength you have to build your muscles.首先，所有你要明白，建立您的实力，你必须建立您的肌肉。 Erase your mind of ladies in leotards and men with tank tops.擦除您的心态，女士们，在紧身衣和男子用坦克顶部。 We are moving away from the old style bodybuilding and aerobics routines to stimulate an environment of rapid growth and change for the better.我们正在远离旧式的健美与健美操套路，以刺激的环境中快速增长和变化，以便更有效地。 Here are three things you can do today to get started in the right direction.这里有三件事，你可以做的，今天要开始在正确的方向前进。 1. 1 。 Get off of the machines.下车的机器。 Move over to free weight, bodyweight, medicine balls, fitness balls and cable pulley systems or bands.动议到免费的重量，体重，医药球，健身球和电缆滑轮系统或阶。 2. 2 。 Set a goal of strength training 3 days a week with a day of rest in between.设定一个目标的力量训练，三天一个星期用一天的休息，在两者之间。 3. 3 。 Start out with moderate weights using whole boy movements like pull ups, lunges, squats and push ups.开始与温和的度量衡使用整个男童运动一样，拉的UPS ， lunges ，蹲和推动的UPS 。 Flexibility灵活性 Let's stop talking about how tight we are and get that stretch program started.让我们停止谈论如何紧张，我们正和拿到舒展计划开始。 Begin with 10 minutes a day, every day of the week.开始10分钟， 1天，一周中每天的。 Here are the three rules of flexibility.这里有三个规则的灵活性。 1. 1 。 Stretch after strength training or cardio, not before.拉伸强度训练后或心，而不是之前。 2. 2 。 Ignore the fluff and general stretch routines.忽视绒毛和一般舒展例程。 Focus on your back (upper, mid, lower), hips and shoulders.重点放在你的背部（上，中，下） ，臀部和肩膀。 3. 3 。 Be patient with tight areas as they need special attention.忍耐，用严密的地区，因为他们需要特别注意。 Progress will come and usually comes quickly, but not without proper form and lots of patience.的进展将和通常很快，但并非没有适当的形式和大量的耐心。 Nutrition营养 We talk about good nutrition every day and then think about putting a plan into action.我们谈论良好的营养，每一天，然后思考把计划化为行动。 Well, today is your lucky day.好，今天是您的幸运日。 Begin integrating a solid nutrition plan on Day 1 for 30 days.开始整合了坚实的营养计划的第1天，为30天。 Commit to no alcohol, limited caffeine and serious dedication and effort.承诺没有酒精，咖啡因和有限的严重的献身精神和努力。 Here's a few more things to keep in mind regarding nutrition.这里有一个数更多的事情要请记住，关于营养。 1. 1 。 Eat 5 to 6 small meals and snacks daily.吃5至6小餐及零食，每天。 Think small portions, evenly spaced out over the day and evening.认为一小部分，均匀间隔出超过日间及夜间。 2. 2 。 Drink lots of water.渴水。 It makes you feel full and helps with weight loss.它使你觉得充分和有利于与体重减轻。 3. 3 。 Try balanced portions.尝试均衡的部分。 Pick up a small source of protein (lean meats, nuts, yogurt, etc.), carbohydrate (vegetables, fruits) and fat.拿起一个小的蛋白质来源（瘦肉，坚果，酸奶等） ，碳水化合物（蔬菜，水果）和脂肪。 Your body and your mind have to be alert and functioning properly to be able to endure the elements you are faced with in practice and on the course.你的身体和您的想法一定要提高警觉，妥善运作，以便能够承受的要素，你所面对的，在实践中对这项课程。 Make a 30 day commitment to a better body and better round of golf.作出三十天致力于建立一个更好的身体和更好的一轮高尔夫。 By the end of this summer, you should see a big difference in how you play and be more enthused to make these changes permanently.到去年底今年夏天，您应该会看到一个很大的差异，你如何发挥和更热情，使这些更改永久。 Susan Hill is a nationally recognized fitness trainer, CHEK golf biomechanic and sports nutrition specialist.苏珊山是全国公认的健身教练，赤高尔夫的生物力学和运动营养专家。 For more information on golf specific nutrition, exercises or stretches, visit http://www.fitnessforgolf.com更多信息，对高尔夫球场的具体营养，演习或延伸，访问http://www.fitnessforgolf.com
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