If this sounds familiar to you, you've come to the right place.

如果這聽起來很熟悉，那您就來對地方了。

Today, I'm going to show you a daily routine that will help you fix these common weak links by strengthening your abs and activating your glutes to help you build your total core.

今天，我將向你展示一套日常訓練方法，通過強化腹肌和激活臀肌來幫助你打造整體核心，從而解決這些常見的薄弱環節。

Check these out.

看看這些。

See these?

看到這些了嗎？

See these boys?

看到這些男孩了嗎？

The routine consists of five simple yet effective exercises called the Lock Phase Five.

這套動作包括五個簡單而有效的練習，稱為 "鎖定五階段"。

You heard of this thing, the eight minute abs?

你聽說過八分鐘腹肌嗎？

That in total will take no more than eight minutes to perform.

這總共不會超過 8 分鐘。

Yeah, sure, eight minute abs.

是的，當然，八分鐘腹肌。

You have the exercise video, right?

你有練習視頻吧？

Yeah.

是啊

Well, this is gonna blow that right out of the water.

好吧，這會讓你大吃一驚。

Listen to this.

聽聽這個

Technique will be key, so pay attention.

技術是關鍵，所以要注意。

The first exercise, called the Lock Clam, will help activate your glutes.

第一個練習名為 "鎖蛤"，有助於激活臀肌。

Start by laying on your side with your bottom leg straight.

首先，側臥，下肢伸直。

Wrap your top foot over your calf and roll your pelvis forward until your belly button hits the ground.

將上腳掌包住小腿，骨盆向前滾動，直到肚臍著地。

Push your hand into the ground to help stabilize your trunk.

將手插入地面，幫助穩定軀幹。

Then lift the knee up and down.

然後上下抬起膝蓋。

If you keep your pelvis stable and only move your knee, you should start to feel your glutes working hard after only a few reps.

如果你保持骨盆穩定，只移動膝蓋，只做幾次後，你就應該開始感覺到臀部在努力工作。

Whereas the traditional Sideline Clam Shell primarily activates your lateral glute muscles to move the hip, tilting your pelvis forward with the Lock Clam variation changes our emphasis more to the larger glute max muscle, which has a tendency to be underactive in many people, especially those who sit all day.

傳統的 "側線蛤殼式 "主要是通過激活側臀肌來移動臀部，而 "鎖定蛤殼式 "則是將骨盆前傾，將重點更多地轉移到臀大肌上，而很多人，尤其是那些整天坐著的人，臀大肌往往活動不足。

Now, if you're not feeling your glute working hard just yet after a few reps, here's a few things to try.

現在，如果你在做了幾個動作後還沒有感覺到臀部在用力，那麼可以試試以下幾種方法。

The first is to rotate your pelvis slightly back or forward a little.

首先是將骨盆稍微向後或向前旋轉一點。

You could also pull your foot up your calf, closer to your knee, and push your foot harder into your calf muscle.

你也可以把腳拉到小腿上，靠近膝蓋，用力把腳推向小腿肌肉。

Usually one of these positional changes will allow most people to feel their glutes working hard after a few reps.

通常，這些姿勢變化中的一種會讓大多數人在做幾個動作後感覺到臀部在用力。

As far as the amount of sets and reps to do, at the end of this video, I'll show you the full routine written out.

至於要做的組數和次數，在本視頻的最後，我會向你展示寫好的完整動作。

For now, just focus on perfecting the technique of each exercise.

現在，只需專注於完善每個練習的技巧。

Next, you're going to activate your anterior core to help stabilize your spine by performing a Front Plank.

接下來，你要通過前平板支撐來激活前核心，幫助穩定脊柱。

Start with your feet separated to about hip width, elbows directly under your shoulders, and hands spaced out as well.

開始時，雙腳分開，與臀部同寬，肘部在肩部正下方，雙手也分開。

Your goal is to keep your back 100% level, so don't let your butt sag to the ground or shoot up in the air.

你的目標是讓背部保持 100% 的水準，所以不要讓屁股下垂到地面或高高翹起。

If this position is too difficult to hold for 30 seconds, try widening your feet out for a greater base of support.

如果這個姿勢很難堅持 30 秒，可以嘗試將雙腳向外伸展，以獲得更大的支撐力。

Exercise number three is going to be a Side Plank.

第三個練習是側平舉。

Start with your elbows stacked directly under your shoulder and your top hand on your pelvis.

開始時，手肘疊放在肩膀正下方，上手放在骨盆上。

Having your feet stacked on top of each other will be the most difficult version as your base of support is very small.

雙腳疊放將是最困難的版本，因為你的支撐基礎非常小。

However, if this is too tough and you find yourself struggling to hold this position for even 15 seconds, you could also perform this with one foot in front of the other.

不過，如果這太難了，你發現自己連保持這個姿勢 15 秒鐘都很費勁，你也可以用一隻腳在另一隻腳前面的姿勢來做這個動作。

This exercise emphasizes the core muscles on the side of your torso closest to the ground, such as the obliques and smaller QL muscle deep next to your spine.

這項練習強調的是軀幹最靠近地面一側的核心肌肉，如斜方肌和脊柱深處較小的 QL 肌肉。

Now, if you're someone who has back pain trying to perform the Side Plank or symptoms trying to get in and out of the Side Plank position, here's a simple cue that helps a lot of people.

現在，如果你在做側平舉時背部疼痛，或者在進出側平舉姿勢時出現症狀，這裡有一個簡單的提示，可以幫助很多人。

Perform your Side Plank from the knees, and then think about hinging your hips back down to the ground as you finish each rep.

從膝部開始做側平舉，然後在完成每個動作時，考慮將臀部向後擺到地面。

Doing so will limit lateral spine bending that can be a trigger for some people's pain during this exercise.

這樣做可以限制脊柱橫向彎曲，而橫向彎曲可能是一些人在做這項運動時疼痛的誘因。

And if you're dealing with any aches and pains that make this routine or any other daily tasks difficult to perform, check out my injury fix book, Rebuilding Mylo.

如果你有任何疼痛，導致這套動作或其他日常工作難以完成，請查看我的傷病修復書《重建我的生活》。

Each chapter will walk you through a common injury location and show you the exact tests and assessment I use with some of the best athletes in the world to help them figure out the root cause of their injury.

每一章都將帶你瞭解一個常見的受傷部位，並向你展示我對世界上一些最優秀運動員所使用的精確測試和評估方法，以幫助他們找出受傷的根本原因。

Based on what testing shows, you'll then be given an individualized rehabilitation program to help you fix your injury and return to lifting pain-free.

根據檢測結果，我們將為您制定個性化的康復計劃，幫助您修復損傷，恢復無痛舉重。

So after this video, head on over to amazon.com and check out Rebuilding Mylo.

看完這段視頻後，請前往 amazon.com 查看《重建我的世界》。

But for now, let's move on to the next part of this core routine.

但現在，讓我們進入這套核心動作的下一部分。

Exercise number four in this routine is a shoulder tap.

這套動作的第四個練習是拍肩。

Begin by setting up in a push-up position.

首先擺好俯臥撐姿勢。

Feet should again be hip-width apart with your hands just under your shoulders.

雙腳再次分開，與臀部同寬，雙手放在肩膀下方。

Then, push your left hand hard into the ground before then lifting your right to touch your left shoulder.

然後，將左手用力推向地面，再抬起右手觸碰左肩。

Your goal is to maintain your push-up position and not twist your body at all.

您的目標是保持俯臥撐姿勢，完全不扭轉身體。

After a brief pause, return to the start position and repeat to the opposite side.

稍作停頓後，回到起始位置，重複做另一側的動作。

To ensure that your torso stays level and your body doesn't twist as you move your arms, all of your core muscles on your front and back have to kick on, such as your rectus abdominis, internal and external obliques on the front, as well as the erectors and multifidus on the backside.

為了確保您的軀幹保持水準，並且在移動手臂時身體不會扭曲，您前後的所有核心肌肉都必須發力，例如腹直肌、腹內斜肌和腹外斜肌，以及背部的直立肌和多股肌。

Now, if this is still really difficult for you to perform without twisting, here's two regressions to try.

現在，如果你仍然很難在不扭曲的情況下完成這個動作，那麼可以嘗試以下兩種迴歸方法。

First, take your feet and move them out a little bit more to the sides to widen your base of support.

首先，把你的雙腳向兩側移開一點，以擴大你的支撐基礎。

You could also perform this movement from the knees.

您也可以從膝蓋開始做這個動作。

For the last exercise, we're going to turn our attention back to the glutes and perform a prone hip extension.

最後一個練習，我們要把注意力轉回到臀部，做俯臥伸髖。

Start on your stomach with one knee bent.

從腹部開始，單膝彎曲。

Place your hands under your pelvis and then lift your knee up and down a few inches off the ground.

將雙手放在骨盆下方，然後上下抬起膝蓋，離地幾英寸。

The goal is to use your glutes to extend your hips without compensating in extending through the low back.

目的是利用臀部的力量伸展臀部，而不通過腰部進行補償性伸展。

Now, if you don't feel your glutes working hard on this last one and you could easily do this movement all day long, an alternative to substitute would be the double leg glute bridge.

現在，如果你在做最後一個動作時沒有感覺到臀部在用力，而且你可以很輕鬆地整天做這個動作，那麼可以用雙腿臀橋來替代。

To perform, lay on your back with both knees bent.

練習時，仰臥，雙膝彎曲。

Next, push your elbows into the ground before lifting your hips while keeping your low back straight.

接著，將手肘推向地面，然後抬起臀部，同時保持腰背挺直。

At the top position, think about squeezing your glutes as hard as possible.

在最高位置時，想著儘可能用力擠壓臀部。

Over time, you can progress to a single leg glute bridge if you want a greater challenge.

隨著時間的推移，如果你想挑戰更高難度，你可以練習單腿臀橋。

However, if you feel your hamstrings cramping with this exercise, try one of these two modifications.

不過，如果你在做這項運動時感到腿筋抽筋，可以嘗試以下兩種修改方法之一。

You can push through your toes before lifting or bend your knees more by pulling your heel towards your butt.

你可以在抬起前用腳尖用力，或者將腳跟拉向臀部，使膝蓋更加彎曲。

Pushing through your toes will increase quad activation, which instantaneously decreases hamstring activation through a process called reciprocal inhibition.

用腳趾用力會增加四肢的活動，通過一個叫做相互抑制的過程，瞬間減少腿筋的活動。

The only muscles left to extend the hips, you guessed it, is the glutes.

唯一能伸展臀部的肌肉，你猜對了，就是臀肌。

On the other hand, bending your knees more shortens the hamstrings, meaning they can't contribute as much to the motion of hip extension and allowing some to feel their glutes working harder rather than their hamstrings cramp.

另一方面，膝蓋彎曲得越厲害，膕繩肌就越短，這意味著膕繩肌對髖關節伸展運動的貢獻就越小，有些人就會感到臀部更加用力，而不是膕繩肌抽筋。

Here's the entire lock base five routine written out with rep ranges and time recommendations for the planks.

下面是寫好的整個鎖定基礎五套動作，包括平板支撐的動作幅度和時間建議。

As far as the best time to implement this, it can be used as a warmup before working out or as a standalone routine on an off day to keep your body working optimally.

至於這個動作的最佳實施時間，它可以作為鍛鍊前的熱身動作，也可以作為休息日的獨立動作，讓你的身體保持最佳狀態。

I hope you enjoyed this video and make sure to give this video a watch next as it gives you a free six-week training program with pull-ups to help you build a strong and muscular back.

我希望你喜歡這段視頻，並確保接下來觀看這段視頻，因為它為你提供了一個為期六週的免費引體向上訓練計劃，幫助你練就強健的背部肌肉。