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。 It is widely known that with increased age comes a decrease in flexibility.众所周知，随着年龄来减少了灵活性。 This is why so many golf fitness programs emphasize stretching and increasing range of motion for senior golfers.这就是为什么如此众多的高尔夫球场健身计划强调伸展，增加运动幅度为高级高尔夫球手。 It has also been well documented that senior golfers between the ages of 55 and 79 can increase their drive distance and enhance their overall golf performance by engaging in a safe and effective golf conditioning program.也有人有案可稽，高级选手年龄介于55和79可以增加他们的驱动器距离和提高它们的总体性能高尔夫球从事一种安全，有效的高尔夫球空调计划。 According to a recent study evaluating swing speed, senior golfers reaped great benefits by engaging in regular core stabilization exercises.据最近的一项研究评估挥杆速度，高级选手获得巨大的利益，从事经常性核心稳定工作。 Senior golfers participated in an 8 week study where they engaged in a core stabilization program several times weekly utilizing tools such as foam rollers, mats, stability balls, medicine balls and elastic cables.高级选手参加了8周的研究，他们在那里从事一个核心稳定计划每周几次利用工具，如泡沫滚筒，垫子，稳定的球，医药球和弹性电缆。 The end result was an increase in club head speed of over 6 mph.最终的结果是增加了杆头速度超过6公里。 In real terms, this can yield an increase in drive distance of over 17 yards.以实质计算，这可以产生增加了驱动器的距离超过17码。 For those senior golfers who are interested in improving their length off the tee while increasing their level of fitness, try these core stabilization exercises.对于那些资深球员谁有兴趣改善其长度从发球，同时提高他们的体能，尝试这些核心的稳定工作。 Glute Bridge臀部大桥 Goal:目标： This movement is designed to strengthen the glutes as well as improve their firing rate.这个运动的目的是加强glutes以及改善其发射率。 Instruction:说明： • Lie down on the floor on your back •躺下的地板上你回来 • Bend your knees and place a ball or folded towel between your •弯曲你的膝盖和一个球或折叠之间的毛巾 • knees •膝盖 • Place your hands at your side and lift your toes off the ground with heels remaining •请将您的双手在你身旁，并取消你的脚趾离开地面与高跟鞋剩余 • Engage your abdominals and glutes, then slowly lift your hips off the ground •让您abdominals和glutes ，然后慢慢解除您的臀部离开地面 • Don't let the glutes touch the ground while you perform repetitions •不要让glutes接触地面，而您执行重复 Ball Bridge球大桥 Goal:目标： This movement is designed to strengthen the low back muscles and glutes.这个运动的目的是加强腰背肌和glutes 。 Instruction:说明： • Lie down on back with your feet on top of the ball •躺下就回到你的脚与顶部的球 • Point toes towards your shins •点脚趾对你的小腿 • Pull shoulder blades back and down •拉肩胛骨回来了 • Raise glutes up until you are one line from your shoulders to your feet •提高glutes直到你是一条线从您的肩膀你的脚下 • Slowly lower your body until hips almost touch the ground, then repeat the lift •慢慢降低你的身体，直到臀部几乎触及地面，然后重复升降机 Sitting Leg Lift坐姿腿升降机 Goal:目标： This movement is designed to activate your hip flexor and thigh muscles while stabilizing your abdominals and spine.这个运动的目的是激活您的髋屈肌和大腿肌肉，而稳定的abdominals和脊椎。 Instruction:说明： • Sit on a Swiss Ball with your feet shoulder width apart •坐在瑞士球与你的脚肩同宽分开 • Rest your hands on each side of the ball •休息你的手一边一国球 • Tighten your abdominal muscles and maintain a straight spine •加强你的腹部肌肉和保持一个连续脊椎 • Begin by lifting one leg at a time a few inches off the floor •开始取消一条腿的时间只有几英寸从地板 • Alternate between each leg in a marching motion •相互交替腿在游行动议 • Try to keep the same spine angle and avoid shifting from side to side •尽量保持相同的脊椎角度，并避免由一方转移给一方 Senior golfers still have what it takes to hit the long ball as long as they continue to compensate for the loses they experience through the aging process.高级选手仍然需要采取哪些措施来打击的长传球，只要他们继续以补偿失去他们的经验衰老过程。 Placing an emphasis on core strength, stabilization and flexibility, will keep senior golfers in the game for years to come.把重点放在核心力量，稳定和灵活性，将继续资深球员在比赛今后几年。 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。 For exercises targeted to lower your handicap and give you a competitive edge every time you play, then visit http://www.fitnessforgolf.com为有针对性的演习，以降低您的障碍，让您的竞争力每一次你打，然后访问http://www.fitnessforgolf.com
Tags:标签：
| 
