So let's jump right in with our first exercise, the dead hang.

那麼，讓我們直接開始第一個練習——垂直懸掛。

Now, you've probably seen people in the gym just hanging from the bar with no movement and wondered, uh, how is this even helpful?

你可能在健身房裡看到過有人只是懸掛在單槓上，沒有任何動作，你會想，呃，這怎麼會有幫助呢？

Well, this simple movement is one of the most effective ways to improve your shoulder health, decompress your spine, and strengthen your grip.

其實，這個簡單的動作是改善肩部健康、為脊柱減壓和增強握力的最有效方法之一。

Don't worry if you don't have access to a gym. You can easily use a cheap doorway pull-up bar right at your home.

如果你沒有健身房，也不用擔心。你可以在家裡使用一個便宜的門口引體向上杆。

If you do a lot of sitting throughout the day, you'll definitely want to learn the correct way to hang.

如果你一天中經常坐著，你肯定想學習正確的懸掛方法。

So here's how you do it. Find a pull-up bar or sturdy overhead structure.

下面就是具體方法。找一根引體向上杆或堅固的高架結構。

Grip that bar with your hands slightly wider than shoulder-width apart. Let your body hang naturally.

握住單槓，雙手分開略寬於肩寬。讓身體自然下垂。

Keep your shoulders relaxed and your core engaged.

保持肩膀放鬆，核心用力。

Try to hold this for about 20 to 30 seconds to start and then gradually work yourself up to like one or two minutes.

開始時嘗試保持大約 20 到 30 秒，然後逐漸增加到一到兩分鐘。

Trust me if you've never done it before, it is not as easy as it looks, so you're gonna want to start off with some shorter holds.

相信我，如果您以前從未這樣做過，這並不像看起來那麼容易，所以您需要從一些較短的保持開始。

Alright, now that we've loosened up the shoulders and strengthened your grip, it's time to shift the focus to the lower body and core with the glute bridge.

現在我們已經放鬆了肩膀並加強了握力，是時候將焦點轉移到下半身和核心肌群上了。

Now, this exercise is great for building glute strength, improving core stability, and easing tight hip flexors.

現在，這項運動對於增強臀肌力量、提高核心穩定性和放鬆緊繃的髖屈肌非常有用。

These are some commonly overlooked areas of the body for men when they're putting together a workout routine.

這些是男性在進行日常運動時經常被忽視的身體部位。

By targeting the often-neglected glute muscles, it helps to stabilize your pelvis and supports your lower back, making everyday movements like walking or climbing stairs or lifting heavy objects more effortless and pain-free.

透過針對經常被忽視的臀部肌肉，它有助於穩定您的骨盆並支撐您的下背部，使步行、爬樓梯或舉重物等日常運動變得更加輕鬆無痛。

If physical activity feels like a challenge or you've experienced lower back tension, the glute bridge is a must-have in your routine to make you feel younger and stronger.

如果您覺得體育鍛煉是一項挑戰，或者您的下背部感到緊張，那麼臀橋是您日常鍛鍊的必備項目，它能讓您感覺更年輕、更強壯。

So, let me show you how to do it.

那麼，我來教你怎麼做。

Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.

仰臥，膝蓋彎曲，雙腳平放在地上，與臀部同寬。

Press through your heels as you lift your hips off the ground, squeezing your glutes up at the top.

臀部抬離地面時，腳跟用力，臀部在頂端向上擠壓。

Remember to keep your core tight throughout the entire movement.

記住在整個動作過程中保持核心收緊。

Hold this for 2-3 seconds and then slowly lower yourself back down.

保持 2-3 秒鐘，然後慢慢放下來。

After just a couple sets of this exercise, you're gonna feel your lower back start to really light up.

只需做幾組這個動作，你就會感覺到下背部開始變得輕盈起來。

But, if this exercise is too easy for you, you can try a single-leg variation or put a little bit of weight across your hips.

但是，如果這個動作對你來說太簡單，你可以嘗試單腿變體，或者在臀部上增加一點重量。

I'm pretty sure you're gonna be looking forward to the fifth exercise because it's one that can reverse years of damage that's been done to your entire back.

我敢肯定，你會對第五個練習充滿期待，因為它可以扭轉多年來對你整個背部造成的傷害。

It uses rotational movement, but more on that coming up.

它使用的是旋轉運動，接下來會有更多介紹。

Right now, we're at the farmer's carry, this is simple but incredibly effective.

現在，我們來做農夫揹負，這個動作很簡單，但卻非常有效。

At first glance, it may look like just walking with weights, but this movement provides a full-body workout that builds the muscles in your shoulder girdle, strengthens your grip, stabilizes your core, and enhances overall balance and coordination.

乍一看，它可能只是負重行走，但這個動作提供了一個全身鍛鍊的機會，可以鍛鍊肩部肌肉，增強握力，穩定核心，並提高整體平衡和協調能力。

It's also going to challenge your posture as you resist the natural pull of the weights, trying to tip you off balance.

它還會挑戰你的姿勢，因為你要抵禦重物的自然拉力，試圖使你失去平衡。

Now, this exercise isn't just about building strength, it's also about functionality.

這項練習不僅是為了增強力量，也是為了實現功能。

It mimics real-life activities such as, you know, carrying groceries or hauling luggage through an airport.

它模仿了現實生活中的一些活動，比如在機場搬運雜貨或行李。農

The farmer's carry not only makes these everyday tasks easier, but it also reduces the risk of injuries by training your body to handle heavy loads safely and efficiently.

夫揹負不僅能讓這些日常任務變得更輕鬆，還能訓練你的身體安全、高效地處理重物，從而降低受傷的風險。

So, to perform this exercise, grab a pair of dumbbells, kettlebells, or really, any heavy objects that you can hold securely.

要進行這項練習，請拿起一對啞鈴、壺鈴或任何您能穩穩握住的重物。

Start with a manageable weight and gradually increase as your strength improves. Stand tall with your shoulders back, chest up, and core engaged.

從可以承受的重量開始，隨著力量的增強逐漸增加重量。站直，雙肩向後，挺胸，核心用力。

If it helps, imagine that there's a string pulling you up from the top of your head to help maintain a straight spine.

如果有幫助，可以想象有一根繩子從頭頂把你拉起來，以幫助保持脊柱挺直。

Begin walking forward slowly and deliberately, taking steady, controlled steps.

開始緩慢而謹慎地向前走，步伐穩定、受控。

Focus on maintaining a stable, upright posture and keeping the weights close to your body.

專注於保持穩定、直立的姿勢，並使重物保持靠近身體。

Aim to walk for like 30-60 seconds per carry.

每次步行的目標是 30-60 秒。

As you grow stronger, you can increase either the weight or the duration of the carry.

當你變得更強壯時，你可以增加負重的重量或持續時間。

Now that we've focused on building strength and stability, let's shift gears and dive into a movement that restores mobility and flexibility.

既然我們已經專注於增強力量和穩定性，那麼讓我們換檔並投入恢復活動性和靈活性的運動。

The resting squat is one of the most restorative and foundational movements for the human body.

靜止深蹲是人體最具恢復性和基礎性的動作之一。

It's a position that humans are designed to spend time in, but due to modern lifestyles, you know, long hours sitting in chairs, tight hips, and reduced lower body strength,

這是人類設計來花時間保持的姿勢，但由於現代生活方式，你知道的，長時間坐在椅子上、臀部緊繃、下半身力量減弱，

many people struggle to get into or even to hold this position.

許多人很難進入甚至保持這個姿勢。

This exercise not only builds strength in your legs and core, but it also improves the mobility of your ankles, hips, and knees.

這項運動不僅能增強腿部和核心肌群的力量，還能提高腳踝、臀部和膝蓋的活動能力。

It's particularly helpful for tasks like, you know, bending down to pick something up, gardening, or even sitting comfortably on the floor.

對於彎腰撿東西、園藝、甚至舒服地坐在地板上等工作，它都特別有幫助。

Look, if you've ever struggled to squat down without feeling tightness or imbalance, this movement right here is essential for regaining that natural functionality.

聽著，如果你曾經在下蹲時感到緊繃或不平衡，那麼這個動作對於恢復自然功能至關重要。

It's also going to transfer over to a lot of other exercises that you will want to perform and make them a lot easier to do.

同時，它還可以應用到很多其他練習中，讓你做起來更輕鬆。

Now, I know it looks easy, but I suggest easing yourself into this. I wouldn't go all the way down right at the beginning.

我知道這看起來很簡單，但我建議你慢慢來。我不會一開始就把所有的動作都做下來。

You're going to want to stand with your feet shoulder-width apart and your toes slightly turned out to a comfortable angle. Now slowly sink down into a deep squat position. Make sure to keep your heels flat on the ground, your chest upright, and your back neutral. Aim to stay in the squat for like 20-30 seconds at first and then gradually increase to like 1 or 2 minutes over time.

站立時，雙腳分開與肩同寬，腳趾稍稍外翻至舒適的角度。現在慢慢下蹲，保持深蹲姿勢。確保腳跟平放在地面上，胸部挺直，背部保持中立。剛開始時，目標是保持深蹲 20-30 秒鐘，然後隨著時間的推移逐漸增加到 1 到 2 分鐘。

If maintaining your balance is a challenge, just hold on to a sturdy object like a countertop or a chair for some extra stability.

如果保持平衡是一項挑戰，只需扶住檯面或椅子等堅固物體，以增加穩定性。

Keep your heels down throughout the entire exercise.

在整個練習過程中，腳跟都要向下。

Avoid rising onto your toes as that will put unnecessary strain on your knees and reduce the effectiveness of the entire exercise.

避免抬起腳尖，因為這會給膝蓋造成不必要的壓力，降低整個練習的效果。

Your knees should track just over your toes and your chest should remain lifted to avoid rounding your back.

膝蓋應剛好超過腳趾，胸部應保持挺起，以避免背部變圓。

When most people work out, they often forget that rotational movement is a key aspect of overall functional fitness, and that's why I included thread the needle in this video.

大多數人在健身時，往往會忘記旋轉運動是整體功能性健身的一個重要方面，這也是我在本影片中加入穿針引線的原因。

This exercise is a highly effective rotational movement that targets the thoracic spine, shoulders, and upper back.

這個練習是一個針對胸椎、肩膀和上背部的高效旋轉運動。

It's a very simple yet very powerful way to improve your flexibility, reduce tension, and increase rotational mobility – things that all lead to living a better life with less pain and more mobility as we age.

這是一種非常簡單但非常有效的方法，可以提高您的靈活性、減少緊張並增加旋轉活動能力——隨著年齡的增長，所有這些都可以讓您過上更好的生活，減少疼痛，增加活動能力。

So, if you spend long hours sitting at a desk or frequently feel tightness in your shoulders and upper back, this exercise is a must.

所以，如果你長時間坐在辦公桌前或經常感到肩膀和上背部緊張，這個練習是必須的。

Poor posture, repetitive motions, and lack of rotation in daily life often lead to stiffness in your upper body.

日常生活中不良姿勢、重複動作和缺乏旋轉常常會導致上半身僵硬。

Thread the needle will help counteract these issues by opening up the thoracic spine and restoring fluidity to your movements.

穿針有助於打開胸椎並恢復運動的流暢性，從而幫助解決這些問題。

Follow closely how to do it, and then we'll be getting into that structured workout routine that I mentioned earlier.

密切注意如何做，然後我們將進入我之前提到的結構化鍛鍊程序。

You're gonna start on all fours with your hands directly under your shoulders and knees under your hips. Keep your back neutral.

你要從四肢著地開始，雙手放在肩膀正下方，膝蓋放在臀部下方。保持背部中立。

Reach one arm underneath your body, threading it through the space between your opposite arm and leg – the eye of the needle.

將一隻手臂伸到身體下方，穿過對側手臂和腿之間的空隙，也就是針眼。

Allow your torso to rotate as you follow your arm with your eyes.

當你用眼睛追隨手臂時，讓你的軀幹旋轉。

Now, extend that arm as far as possible while keeping your hips stable and facing forward.

儘量伸直手臂，同時保持臀部穩定，面向前方。

Hold for a moment to feel the stretch in your upper back.

保持片刻，感受上背部的拉伸。

Then, when you thread your arm back through, you're going to continue rotating and reach up to the sky, still following your hand with your eyes.

然後，當你將手臂穿回時，你要繼續旋轉，並將手伸向天空，眼睛仍然跟著你的手。

You're going to want to avoid rushing through this motion.

在這個動作中，你要避免急於求成。

Focus on slow, deliberate movements in order to maximize the stretch and improve mobility.

專注於緩慢、深思熟慮的動作，這樣才能最大限度地拉伸和改善活動能力。

If you want to challenge yourself, you can add resistance by holding a light resistance band or weight in your moving hand to activate additional muscles and deepen that stretch.

如果您想挑戰自己，可以透過在移動的手上握住輕阻力帶或重物來增加阻力，以刺激額外的肌肉並加深拉伸。

Alright, now's the time for me to show you how you can combine these exercises into a very quick and effective workout that you can do three times a week.

好了，現在是時候讓我告訴你如何將這些練習結合起來，形成一個非常快速有效的鍛鍊方法，每週可以做三次。

Up first, you're gonna dead hang for three sets of 30 seconds.

首先，你要進行三組 30 秒的垂直懸吊訓練。

Over time, you can build this up to one or two minutes.

隨著時間的推移，你可以增加到一到兩分鐘。

Then you're gonna do a glute bridge, two sets of 10 to 15 repetitions.

然後做臀橋，兩組 10 到 15 次。

Then over to the farmer's carry, and you're gonna walk for 30 to 60 seconds for three rounds.

然後是農夫揹負，你要走30到60秒，做三輪。

After that, we thread the needle, two sets of 10 repetitions per side, and finally, the resting squat, which you're gonna hold for like 20 to 30 seconds for two to three rounds.

之後是穿針引線，每側重複兩組，每組 10 次，最後是靜止深蹲，你要堅持 20 到 30 秒，做兩到三輪。

As always, be sure to rest for about a minute in between your sets.

和往常一樣，在兩組動作之間一定要休息一分鐘左右。

In total, this workout takes about 20 minutes and addresses strength, mobility, and flexibility.

這項訓練總共需要 20 分鐘左右，主要針對力量、移動性和靈活性。

This workout, consistently done three times per week, will yield noticeable results.

這種運動每週持續進行三次，將會產生顯著的效果。

So share this video with a friend that you think would also find it to be helpful.

請與您認為對您有幫助的朋友分享這部影片。