♪ Get up and get down, get up and get down ♪

Get up and get down, get up and get down

Hey guys, thanks so much for stopping by the YouTube channel.

大家好，非常感謝你們訪問 YouTube 頻道。

Today, I'm gonna show you a mobility routine that you can do no matter where you're at and takes less than 10 minutes.

今天，我將向你展示一套無論你在哪裡都能做的運動程序，只需不到 10 分鐘。

To show you, let's start my timer.

為了演示給你看，讓我們啟動我的計時器。

Okay, the first one of the day is going to be the world's greatest stretch.

好了，今天的第一個節目將是世界上最精彩的拉伸表演。

It's called that for a reason as you're gonna find out.

這是有原因的，你會發現的。

You're gonna start in a big lunge position like this.

你要從這樣的大跨步姿勢開始。

Make sure your front foot is out.

確保前腳伸出。

Now, in this position, you're gonna start off by taking your hand and placing it next to your foot.

現在，在這個姿勢下，你要先把手放在腳邊。

You're gonna take your back leg and extend it.

你要把後腿伸直。

So we're working on that hip extension of the back leg.

是以，我們正在練習後腿的髖關節伸展。

Knees driven out to the side.

膝蓋向一側彎曲。

Now, in this position, what you're gonna start with is taking your free hand and dropping it as far towards the ground as possible.

現在，在這個姿勢下，你首先要做的就是將你的空手儘可能地垂向地面。

Now, if you can't get down very far, just go as far as you can and you'll get a good stretch in your mid-back.

現在，如果你不能下到很遠，就儘量下到最遠，你的中背部會得到很好的拉伸。

Hold for a couple seconds.

保持幾秒鐘。

Deep breath in and out.

深呼吸

And then you're going to come up and out and hold for a couple seconds there too.

然後你也要站起來，保持幾秒鐘。

So it's down and back up.

所以，它跌了又漲。

Now, while you're doing this, you're actively engaging your hips.

現在，當你做這個動作時，你的臀部正在積極地活動。

You're driving your back leg to the sky and knee out to the side.

你的後腿向天伸展，膝蓋向側面伸出。

So you're squeezing your glutes.

所以你要擠壓臀部。

So not only are you getting upper body, but also a little bit of lower body.

是以，你不僅能鍛鍊上半身，還能鍛鍊下半身。

So from right here on this side, hand down, knee out to the side, squeeze the glutes.

所以，從這邊開始，手向下，膝蓋向外，擠壓臀部。

I can feel a light stretch in my hip flexors.

我能感覺到臀屈肌在輕微拉伸。

Knee out to the side, a little bit of adductor stretch.

膝蓋伸向一側，稍微拉伸內收肌。

And again, down as far as you can.

同樣，要儘量向下。

Good mid-back stretch.

良好的中背部伸展

Up and out to the sky.

向上，飛向天空。

Hold it for a second.

等一下

And then back down again.

然後再下來。

We're doing three of these.

我們要做三個。

You can do a couple more with pauses if you want in each position.

如果你願意，可以在每個位置上多做幾個停頓。

So that is number one, the world's greatest stretch.

這就是第一，世界上最偉大的延伸。

Number two, we're gonna work on mid-back.

第二，我們要練中後背。

What you're gonna use is a foam roller.

你要用的是保麗龍滾筒。

This is the prayer stretch.

這是祈禱拉伸。

Now, if you don't have a foam roller, you can just put your hands right on the ground.

現在，如果你沒有保麗龍滾筒，你可以把手直接放在地上。

There's not a problem with that at all.

這完全沒有問題。

You're gonna start in a kneeling position.

從跪姿開始

Place the foam roller in front of you.

將保麗龍滾筒放在面前。

Hands on top of each other.

雙手相握

And you're going to drop your chest towards the ground.

然後你要把胸部朝向地面。

So right here, drop your chest.

所以，就在這裡，放下你的胸膛。

Take a couple deep breaths in and out.

深呼吸幾次。

And then back up.

然後往回走。

Now, if this creates shoulder pain, you're just gonna move your hands out to the side and you can place your thumbs straight up and down.

現在，如果這樣會造成肩部疼痛，你只需將雙手移到一側，然後將大拇指伸直向上和向下。

This will allow you to get a good mid-back stretch without any anterior impingement for some of you guys that may be dealing with some shoulder pain at the same time.

這可以讓你得到很好的中背部拉伸，而不會造成前撞擊，因為有些人可能同時還伴有肩部疼痛。

So like this and then drop.

就像這樣，然後放下。

And one more.

還有一個

Again, the idea behind it is that we're working on mid-back thoracic spine, which often throughout our day, because we're forward shouldered, looking at our phones all day long, we have problems in opening up.

同樣，它背後的理念是，我們正在鍛鍊中背部的胸椎，由於我們肩部前傾，整天都在看手機，我們在打開胸椎時經常會遇到問題。

And if you can't open your mid-back up, you're gonna have problems getting your bar into a good position for a back squat or any pressing movements overhead.

如果你的中背部不能打開，你就很難在後蹲或任何高舉壓腿動作中把橫杆放到一個好的位置。

So the prayer stretch can be a great one.

是以，祈禱拉伸可以是一個很好的拉伸。

Next, you're gonna be doing something to work on your lat flexibility.

接下來，你要做的是鍛鍊你的胯部靈活性。

This is an area that often we develop stiffness because we're doing so much pulling, especially all my strength athletes, and not enough pressing overhead to balance that flexibility.

這個部位經常會出現僵硬，因為我們做了太多的拉伸動作，尤其是我的所有力量型運動員，而沒有足夠的壓腿動作來平衡這種靈活性。

So what are we gonna use?

那我們用什麼呢？

A bar in the rack.

架子上的一根槓

If you're at home and you don't have a bar, just grab a banister from your staircase or anything that you can get your arms into and pull back on.

如果你在家裡沒有單槓，只需抓住樓梯扶手或任何能伸進手臂的東西，然後向後拉。

From right here, we're going to externally rotate your shoulders.

從這裡開始，我們要外旋你的肩膀。

Now remember, your lats, these big V-shaped muscles on your back, are powerful internal rotators.

請記住，你的腰部，即背部的這些 V 形大肌肉，是強有力的內旋肌。

So if you're doing a lot of pulling and keeping the bar close to you, those muscles can get stiff and tight and limit your ability to externally rotate, which will limit your ability to get the bar overhead or get back into a good back squat position.

是以，如果你做大量的牽拉動作，並讓橫杆緊貼著你，這些肌肉就會變得僵硬緊繃，限制你的外旋能力，從而限制你將橫杆舉過頭頂或回到良好的後蹲姿勢的能力。

So what you're gonna do is externally rotate, grab the bar like this, place your other hand on top to keep it in place.

所以，你要做的就是外旋，像這樣抓住橫槓，另一隻手放在上面，使其保持原位。

From here, you're gonna sit back and then shift to the side in order to bring out a good stretch in your lats that run all the way up here, more like your lateral armpit region.

從這裡開始，你要向後坐，然後向側面移動，這樣可以很好地拉伸你的腹肌，腹肌一直延伸到這裡，更像是你的側腋窩區域。

So this is what it's gonna look like.

這就是它的樣子。

Back up, about a five to 10 second stretch.

後退，大約 5 到 10 秒鐘。

Back up, we'll do three.

退後，我們做三個

And then you're gonna do the same thing on your other side.

然後在你的另一側做同樣的事情。

So palm up, hand on top, sitting back, and then shifting side to side until you bring out a good stretch in your lateral armpit.

是以，掌心向上，手放在上面，向後坐，然後向兩側移動，直到你的側腋得到良好的拉伸。

All right, so right there, we've done the world's greatest stretch, we've done the prayer stretch, we've hit our lats.

好了，就這樣，我們做了世界上最棒的伸展運動 做了祈禱伸展運動，我們的大腿得到了鍛鍊

Now what we're gonna do is a deep goblet squat stretch.

現在我們要做的是深蹲伸展運動

This is something that you can do with just a plate, a kettlebell, a light dumbbell, or even a heavy backpack.

你可以只用一塊平板、一個壺鈴、一個輕啞鈴，甚至一個重揹包來做這件事。

Throw some books in your backpack.

在揹包裡放幾本書。

What you're gonna do is find a weight that can offset your body weight and allow you to sink into an even deeper squat than you may be capable of without that weight.

你要做的就是找到一個能抵消你體重的重量，讓你能比沒有這個重量時蹲得更深。

So from right here, what you're gonna do, sit up in the ideal squat stance that you want to use whenever you're lifting, hold the weight away from you, and then you're just going to sit down as deep as you can.

所以，從這裡開始，你要做的就是以理想的深蹲姿態坐起來，無論何時你在舉重時都要使用這種姿態，舉起重物遠離你，然後儘可能深地坐下。

Don't let your elbows touch your knees, and you're gonna sit down as deep as you can, and then elbows can go on the knees, and from right here, you're just gonna almost freestyle, side to side, and feel for where you may have some stiffness within your hips or your ankles.

不要讓你的手肘碰到膝蓋，你要儘可能深地坐下來，然後手肘可以放在膝蓋上，從這裡開始，你幾乎要自由式地側著身子，感覺一下你的臀部或腳踝哪裡可能有些僵硬。

If you have some stiff ankles, all you're gonna do is drive your knee directly over your toe until this brings out a really good stretch in your calf.

如果你的腳踝有些僵硬，你要做的就是將膝蓋直接頂在腳趾上，直到小腿得到很好的拉伸。

Now it's very important that when you're doing this, you want to mimic the ideal mechanics that we want to see in the squat.

現在很重要的一點是，當你做這個動作時，你要模仿我們希望在深蹲中看到的理想力學。

I've seen some people before do this with their toes real far wide out to the side, and then when they drive the knee forward, you can see that knee is well over the inside of the toe.

我見過有些人在做這個動作時，腳趾會向外側伸得很遠，然後當他們把膝蓋向前頂時，你可以看到膝蓋完全超過了腳趾的內側。

That's just mimicking that knee cave position.

這只是在模仿膝蓋凹陷的位置。

We want to be as optimal as possible so that we get as much carryover to the ideal squat mechanics.

我們希望儘可能達到最佳狀態，以便儘可能多地繼承理想的深蹲力學。

So set your feet in that toe angle that you use when you squat, or maybe even a more exaggerated forward position, and then that knee should drive over the lateral aspect of your foot.

是以，將雙腳擺成下蹲時的腳尖角度，或者擺成更誇張的前傾姿勢，然後膝蓋要頂住腳的外側。

But from right here, I may be doing a five to 10 second hold on each calf stretch.

但從現在開始，我可能會在每次拉伸小腿時堅持 5 到 10 秒鐘。

I'm swiveling side to side.

我左右搖擺。

I'm getting in a little bit of activation in those muscles by driving the hips open, holding for a couple seconds, and back down.

我把臀部打開，保持幾秒鐘，然後再放下來，這樣可以激活這些肌肉。

But again, this is more of a dynamic stretch and mobility routine, not necessarily a static stretch.

但還是那句話，這更多是一種動態拉伸和移動練習，而不一定是靜態拉伸。

So we're doing maybe a minute down here.

所以，我們在這裡做了大概一分鐘。

You can come up and rest, and then do another one.

你可以上來休息一下，然後再來一次。

Squatting down, a little bit side to side.

蹲下，稍稍側身。

That's it, that's pretty good right there.

就是這樣，非常好。

And I can tell directly after how good my squat feels.

我可以直接告訴大家，我的深蹲感覺有多好。

So always test and retest and see how do you feel afterwards, and if it's right for you, you should feel like you're able to squat down much deeper and have that more freedom of motion.

是以，一定要進行測試和複測，看看之後的感覺如何，如果適合你，你就應該感覺自己能蹲得更深，動作更自由。

Now, here's the deal.

現在，情況是這樣的。

Mobility is not just your ability to stretch and do simple flexibility exercises.

活動能力不僅僅是指伸展和做簡單柔韌性練習的能力。

We have to be able to control that new motion that we get into.

我們必須能夠控制我們進入的新動作。

So that's where mobility is different than just static stretching.

這就是移動能力與靜態拉伸的不同之處。

It has a control component.

它有一個控制組件。

So we worked on all that upper body opening.

是以，我們訓練了所有的上半身開度。

Let's work on controlling it just a little bit more with a very simple kettlebell motion.

讓我們用一個非常簡單的壺鈴動作來進一步控制它。

This is called a kettlebell windmill, and it's a great mobility and control exercise combined that can be sort of the last icing on top of the cake movement in our mobility routine.

這被稱為壺鈴大風車，它是一項集移動性和控制性於一體的絕佳練習，可以說是我們移動性練習中最後一個錦上添花的動作。

So what you're gonna do, and at home, again, if you don't have a kettlebell with you, a light dumbbell, you can even do this with a jug of water.

所以，你要做的是，在家裡，同樣，如果你沒有壺鈴，一個輕啞鈴，你甚至可以用一壺水來做這個動作。

Basically, any light weight can be very helpful.

基本上，任何輕量級的東西都會很有幫助。

You're gonna be in a kneeling position, and we're gonna start, watch my back leg.

你要保持跪姿 我們要開始了 看著我的後腿

I'm gonna take it to the side.

我要把它拿到一邊去。

Now, from here, I'm gonna start overhead in a good, ideal starting position.

現在，從這裡開始，我將以一個理想的起始姿勢高舉過頭。

Shoulder blade is locked down, not shrugged up.

肩胛骨鎖緊，不要聳起。

And from here, I'm gonna hinge back, see how my hips go back, and I'm pointing it to the roof.

從這裡開始，我向後鉸鏈，看我的臀部如何向後，然後對準屋頂。

Now, as I'm doing this and coming down, my shoulder blade is coming to my mid-back.

現在，當我做這個動作並下來時，我的肩胛骨已經到了中背部。

I'm pulling and retracting my shoulder blade.

我在拉動和縮回肩胛骨。

So I'm coming down, hinging my hips back, and I can feel all those muscles on the back side of the shoulder working as I'm now working that shoulder and the mobility and the control within a full range of motion.

所以，我下來，臀部向後擺動，我能感覺到肩部後側的所有肌肉都在工作，因為我現在正在鍛鍊肩部，在一個完整的動作範圍內鍛鍊活動能力和控制能力。

Now, I'm in a pure abducted motion, out to the side, all the way up into flexion.

現在，我在做一個純粹的外展運動，向一側外展，一直到屈曲。

So I'm teaching my body how to use that new extended range of motion that I was just trying to get with all the prior mobility routine, but because I'm using a little bit of weight,

是以，我正在教我的身體如何使用新的擴展運動範圍，而這正是我在之前的移動訓練中所嘗試的，但因為我使用了一點重量、

I'm basically teaching my body how to lock in that new motion.

我基本上是在教我的身體如何鎖定這個新動作。

So from right here, down, and back up.

從這裡開始，向下，再向上。

And you'll notice that when you're done with this, you just have so much more control of your upper body, especially for all my weightlifters and crossfitters who are gonna be training overhead, this is gonna be great for you.

你會發現，當你做完這個動作後，你對上半身的控制力會大大增強，尤其是對於我所有的舉重運動員和交叉步運動員來說，他們會進行高舉訓練，這對你來說會非常棒。

So maybe just three to five on each side, there you go.

所以，也許每邊只需三到五個，就可以了。

So let's look at our clock, where are we at?

那麼，讓我們看看我們的時鐘，我們現在在哪裡？

Nine minutes and 40 seconds.

九分四十秒

And that's with a little bit of talking and explanation.

而這一切，都要經過一番交談和解釋。

So right there, that shows us that this can be a very simple mobility routine that you can do at home to hit all parts of your body and have you feeling like you're moving better after.

所以，這就告訴我們，這可以是一個非常簡單的移動程序，你可以在家裡做，鍛鍊你身體的各個部位，讓你感覺移動起來更順暢。

You can use this as a warmup, you could also use this as an active recovery day.

您可以將其作為熱身運動，也可以將其作為積極恢復日。

Again, we're not stressing the body a lot, so it allows you to regain your movement, your freedom of control, things that your body should be doing.

同樣，我們不會對身體造成很大的壓力，所以它能讓你重新獲得運動和控制的自由，這些都是你的身體應該做的。

And you're going to notice if you use this as an active recovery day, you're gonna feel that much better the next day.

而且你會發現，如果把這一天當作積極恢復的一天，第二天你會感覺好多了。

So that is it for today's YouTube video.

今天的 YouTube 視頻就到這裡。

I hope you enjoyed the full body mobility routine in less than 10 minutes.

希望您喜歡這套不到 10 分鐘的全身移動練習。

If you have any questions, let me know in the comment section below.

如果您有任何問題，請在下面的評論區告訴我。

And thank you guys so much for watching the video.

非常感謝你們觀看視頻。

And please, if you're enjoying the content I put out, please subscribe to my channel.

如果您喜歡我發佈的內容，請訂閱我的頻道。

Till next time, guys, happy squatting.

下次再見，夥計們，祝你們蹲得愉快。

♪ They say that energy flows where attention goes ♪ ♪ So I pay no mind, why waste my time ♪ ♪ With all these negative cats scratching so ♪ ♪ Caught up in their egos these people have lost their mind ♪

# They say that energy flows where attention goes # # So I pay no mind, why waste my time # # With all these negative cats scratching so # # Caught up in their egos these people have lost their mind #