Author: Rob Siclair 作者：罗布Siclair
I am often asked by patients and clients for the best exercises to help them improve their golf game.我常常问病人和客户的最佳演习，以帮助他们改善他们的高尔夫游戏。 The answer is always the same, it depends.答案是总是相同的，它取决于。 This usually is not the answer they were hoping for, but let me explain. Regardless of the sport you are training for, there are rarely a few exercises that are the best.这通常是不是解决问题的答案他们希望的，但让我解释一下。不管你是运动训练，很少有几个演习是最好的。 Sure there are compound exercises like squats, deadlifts, pull-ups, and push-ups that involve a lot of muscles and should be incorporated in most programs but that does not mean they are necessarily the best for you. The best exercises for you depend on what your weakest points are.当然有大院演习一样蹲下， deadlifts ，下拉式窗口，和俯卧撑，涉及了很多肌肉和应纳入大多数程序，但并不意味着他们就一定是最适合您。最好的演习，取决于你对你的薄弱点。 Perhaps you have very strong hips but poor flexibility.也许你有很强的臀部，但穷人的灵活性。 In that case, a few key stretches would be your most important.在这种情况下，几个关键延伸将是您最重要的。 Maybe you have good flexibility but are stiff in your mid back and weak in your hips and core.也许你有很好的灵活性，但在您的僵硬中旬回来，弱在您的臀部和核心。 Then you would want to focus on mobility exercises and hip and core strengthening.然后，你想侧重于流动性演习和髋关节和核心加强。 It does not mean those are all the exercises you should focus on, but you should put extra emphasis on correcting your weak spots. There are general limitations we typically see in different populations.这并不意味着这些都是演习你应把重点放在，但你应把额外的重点放在纠正你的弱点。一般有限制，我们通常看到的不同人群。 Common findings for most of the golfers we work with are as follows: poor hip and scapular strength, poor core strength and endurance, tight hamstrings and pectoralis muscles, stiff thoracic spine and hips. Here are some great exercises to target these areas. MOBILITY -foam roll on the thoracic spine -hip rotation-standing with a golf club held in front of you rotate side to side without moving your feet. STABILITY -prone and side plank held to fatigue.共同的研究结果，大部分球员同我们一起工作如下：穷人髋关节和肩胛骨的力量，可怜的核心力量和耐力，严格削弱和胸大肌肌肉僵硬胸椎和臀部。这里有一些伟大的演习，以这些地区的目标。移动-泡沫辊上胸椎，髋关节旋转的一个高尔夫俱乐部举行在您的面前旋转方一侧不动你的脚。稳定性易方木板和疲劳举行。 Both sides should be pretty equal.双方应相当平等的。 If not do 2 extra sets on the weak side. -bird dog -push ups on medicine balls or on a stability ball to improve shoulder stabilization FLEXIBILITY -hamstring stretches-lay on your back with your foot up on the door jam to the point you feel a slight pull.如果没有额外的第2套在弱侧。鸟狗推动医药企业的球或在球的稳定，改善肩部稳定灵活性：腿筋伸展，奠定您回来了您的脚在门上的堵塞点你感觉稍微拉。 Hold 15-30 seconds. -doorway stretch-put your fore arms up on a doorway and lean in to stretch your chest.保持15-30秒。 -门口拉把你的双臂前的门口和精干的伸展你的胸部。 Do a set with your elbows even with your shoulders, above your shoulders, and lower than shoulder level. STRENGTH AND POWER -double and single leg squats -push ups, bench press or dumbbell press -pull ups, horizontal pull ups or rows -medicine ball diagonal throws or overhead slams Of course this is just a sample but gives you an idea of what you might need to work on. Having a balanced program that covers all aspects of training including mobility, flexibility, stability, strength and power is essential.做了一套与您的胳膊肘甚至与您的肩膀上，上面的肩膀，低于肩的水平。实力双和单腿蹲下推动窗口，替补新闻媒体或哑铃式窗口，横向下拉窗口或行中医对角线球罚球或间接抨击当然，这仅仅是一个范例，但给你一个想法，你可能需要的工作。审议了一种平衡的计划，涵盖各个方面的培训，包括机动性，灵活性，稳定性，强度和力量是至关重要的。 People often tend to neglect areas they need work on because they struggle more with those exercises.人们往往忽视他们所需要的地区工作，因为他们的斗争更多的与这些演习。 It is usually more fun and much easier training areas that we are already pretty successful with.它通常更有趣，而且容易得多培训领域，我们已经相当成功。 Having a balanced program with extra emphasis on your weak links will make a big difference on your performance and also injury prevention.在一个平衡的计划，额外的重点放在你的薄弱环节，将作出很大的区别的业绩，也伤害预防。
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