鋼硬靈活四週挑戰訓練

Jon Engum

優質的關節活動度對運動表現有多大幫助呢? 想像自己不用再跟身體對抗,想像可以行雲流水般掌控自己的身體。

如果能重新拾回青春活力,人生將有多快活?在此,我不是說人會因為做較高強度與力量的訓練,可能會使您欠缺靈活度,反而強壯與力量,乃是來自於良好的靈活度,並展現在每天的生活與運動中,有趣吧?

跟上四週訓練進度,相信你會看到不可思議的成果,並且能如鋼硬靈活般健康。給我四週(16節課),我將為您的人生里程注入嶄新的生命。

 

第一:行為轉變

Jack Lalane是享譽美國已故的健身教父。他的觀念非常前衛,認為教導的是學生,而非訓練客戶,他的訓練是課程而不是健身。「不是健身,而是練習」 這句話,我們可以從文字微妙的隨機變化中學習更多。事實上,這個文字並非隨機,而是經過精密挑選出的重點。

不要盲目地追逐器材場地,操作次數或重量和訓練時間,而是要去體育館、田徑場、健身房等任何地方,嘗試使自己變得更好。嘗試學習課程、嘗試改進操作技術的形式、嘗試學習一些東西。當我們的思維轉變時,我們自然而然就能突破個人紀錄,保持身心協調運作,使我們遠離運動傷害。這是值得您反覆學習的課程,持續學習可使您常保年輕。

 

課程重點:四個關節

我的朋友兼同事Dr. Mark Cheng把肩膀和髖部稱為身體的四個關節。儘管這在東方醫學中應該是常識,但在西方卻不那麼普遍。四個關有幾種不同的含義,讓我解釋一下:肩膀和髖部的肌群,幫助手臂和腿與軀幹穩固結合,這是很明顯的。但是,進一步說明”關節”理論,為了正常運行,關節不能太鬆弛。舉例而言:鞋帶鬆開,鞋子會鬆脫,如果鞋帶綁太緊,就難以解開,鞋子也脫不下來。因此,為了有效運用關節,您必須具備力量與靈活性間的完美平衡。您要像鋼硬靈活般,能屈能伸,卻又不會折斷。

 

髖部和肩膀

接下來四週的課程,我們將在髖部、脊椎和肩膀獲得更佳的靈活性與活動度。

為什麼? 我們只需要在這些關鍵部分作些許改善,就能讓我們獲得非常大的助益。“運動員必須優先啟動髖關節”,這是運動界廣為認知的觀點,Functional Movement Systems (FMS)創始人Gray Cook把臀部稱為 ”惡鄰居”。意思是說:如果您的髖部沒有強大的活動度,膝蓋或下背必會產生代償。

您的膝蓋或下背現在有受傷嗎?

 

我在此介紹的四週訓練,是專門為您每天早上正常運動前而設計的課程。您仍然可以按計劃進行其他任何訓練或活動,但是請優先執行此操作。不要將其視為熱身或訓練,應將其視為運動課程或練習。

 

動作指導

以下描述摘自我的《Flexible Steel》一書中有關如何執行這些動作的摘錄:

壺鈴高腳杯蹲 The Kettlebell Goblet Squat

作家兼力量教練Dan John開發了壺鈴高腳杯蹲。透過一兩個月的持續操作練習,我們發現這種蹲法,對髖部和脊椎有驚人的改善效果。無論您是前蹲舉、背蹲舉還是其他任何蹲舉變化,它都會提高您蹲舉的能力。

握住壺鈴抓住把手,就像抓住方向盤一樣。Pavel表示“抓住壺鈴握把的兩側頂端”。蹲坐時,注意要蹲在兩腳跟的中間。

 

以下幾點不用多說,但還是要強調一下。

  • 確保膝蓋與腳趾對齊。在整個下蹲過程中,膝蓋必須保持與腳趾同方向。
  • 將腳跟放在地面,盡量保持小腿垂直。
  • 保持背部挺直;不可讓您的尾骨在下蹲的位置內收捲曲。
  • 保持擴胸,尤其是在底部的時候。
  • 在底部,將肘關節放在膝蓋內側,此時要盡量對齊背部。
  • 用肘部將膝蓋向外推出,以協助提升髖關節活動度。
  • 您的腳必須牢牢固定在地面上。
  • 確保向上站起時,髖部與肩部同時上升。
  • 不要用臀部牽引或硬扯。

使用高腳杯蹲做為運動和穩定性的訓練。在底部位置停留一會兒,利用左右晃動,畫小8字,實際打開髖關節,拉長脊椎,並嘗試在體內形成更大的空間。

 

壺鈴早安伸展The Kettlebell Good Morning Stretch

早安伸展是對腿部肌群最簡單、最有效的伸展動作,並且有著多樣的變化,以下是經典早安伸展最具效果的變化動作。

Jon Engum Good Morning

Jon Engum Good Morning 2

重點提示:成站姿,雙腳開立與肩同寬。

  • 將壺鈴放在背後,使壺鈴微微地靠在尾骨上。
  • 吸飽氣擴胸,並使膝蓋“柔軟”不緊繃,這裡不需要將膝關節鎖住。
  • 啟動髖關節,嘗試將壺鈴向後推往尾骨方向,同時保持背部打直和胸部“擴大”。
  • 無需擔心彎腰的距離,這不是要碰到腳趾頭。只需要注意,屈髖延伸並將壺鈴盡量往後方遠端移動。記得,它是髖屈曲動作。
  • 操作過程中,應該是感覺腿部肌群緊繃,臉部要放鬆。

 

弓箭步伸展The Lunge Stretch

如何做弓箭步:

Jon Engum Preforming a Lunge

  1. 成弓步右膝跪姿,右小腿與腳背在地面上。
  2. 確保將膝蓋和後腳對齊,置於同一條線上。前腳保持在身體的直線上,左膝蓋垂直於地面上方。
  3. 此時,請確保左小腿垂直,並且膝蓋始終跟隨前腳方向。
  4. 不可讓前腳膝蓋碰到腳趾。
  5. 保持骨盆的水平線。請想像髂骨前方有車燈,必需確保它們都直射向前。
  6. 這時將雙手放在背後或髖部,並向前推動髖部。感覺大腿前側和臀部的伸展,大約是褲子前口袋的位置。
  7. 使用有節奏的前後推拉伸展運動。推動節奏應為1秒向前和1秒向後反覆操作。

 

重點提示:

  • 透過臀部收縮與伸展,配合放鬆臀屈肌,維持背部姿勢,使產生交互抑制的作用。
  • 當動態向前推動過程,腳趾會開始移動向前,此時只需將前腳調整於更深的弓步即可。
  • 伸展過程大口吐氣,這將有助於放鬆目標肌肉。
  • 在開始拉伸之前,可活動臀部做前傾與後傾,使目標肌肉處於良好的準備伸展狀態,這將有助於下一步動作。

 

手臂把The Arm Bar

這個手臂把動作,對肩部、脊椎和所有身體姿勢的作用與運動表現是顯而易見的。您可以立即發現顯著的進步,並且整個身體都感覺敞開。讓我們研究一下經典的手臂把技術。手臂把的起始動作與熟悉的“土耳其起立”動作相同。我寫這篇文章是假設您已經知道如何操作土耳其起立。如果您不了解土耳其起立,請立即停止閱讀,然後請老師指導您,學習土耳其起立。

  1. 躺在地板上,將輕壺鈴置於右側。
  2. 側臥用手槍式握住壺鈴,右手在內側、左手在外側,將肘部拉至肋骨。
  3. 握住壺鈴滾動身體仰臥背貼地,接著將壺鈴上推至雙手臂伸直,如同您準備操作土耳其起立一樣。
  4. 接下來開始和土耳其起立動作有所不同。
  5. 左臂伸直肩屈曲越過您的頭(成水平),手臂在控制壺鈴或“操作”動作中,應保持與地面成(垂直)。

引用Pavel Tsatsouline的話:“以左臂和小腿為旋轉軸,使右臂保持筆直和壺鈴垂直,右膝蓋朝著胸部並向左滾動。慢慢伸展右腿,將其放在地面上。雙腳應該與肩同寬或更寬一些,膝蓋伸直,腳趾延伸。”

 

在操作這個動作時,有四個重要的注意事項:

Points to focus on while preforming an arm bar

  • 重點1-壺鈴和操作手臂必須保持垂直(在所有平面上都使壺鈴手臂保持垂直,但視線無需實際觀察壺鈴)。將頭放在左臂上。
  • 重點2-有節奏地開始收縮抽動臀部。如同範例圖,嘗試將右髖前側放到地面上,這將有助於收縮右臀,保持呼吸,延伸時吐氣。節奏應該是每兩秒鐘一次。
  • 重點3-嘗試使右頸或胸部區域變長。
  • 重點4- 左右移動您的左臂(地面上的手臂)。想像被伸展的擴背肌。

充分掌握重點,操作完畢之後,慢慢地回復原姿勢,再重覆操作上述過程。

 

壺鈴牽拉The Kettlebell Pullover

壺鈴牽拉是另一個常被忽視的動作,但卻能帶給身體姿勢非常強大的改變。這個不起眼的練習動作,將有效反應在您所有推舉動作整體姿勢產生極大的進步。例如:節奏推,軍事推、抓舉等等。

操作方法:

Conduction a pull over step 1

Conducting a pull over part 2

  1. 背部躺在地上。
  2. 雙手抓住一個輕壺鈴;將拇指鉤在手柄上,使壺鈴的主體靠在前臂內側。
  3. 伸展手臂將壺鈴推向上,保持在胸前正上方–類似仰臥推舉動作。
  4. 啟動您的擴背肌和鎖住肘關節。它們必須持續保持這個狀態,在整個操作過程中收縮控制。
  5. 此時,緩慢地將壺鈴以弧形方式往後、往下降低,使其往地面時在頭頂上方。
  6. 屏住呼吸,再以弧形“上拉”狀態,於胸部上方結束。重複5至10次。

注意:如果無法將壺鈴完全拉到地面,在尚未鬆開肩膀或不彎曲手肘的情況下,請盡力延伸遠端,並進行一些收縮/放鬆,使壺鈴的重量可以協助您下降幾英寸。每次放鬆,保守一點。您可能會在每次努力的階段,更深入地了解。隨著時間,您將能夠正確操作壺鈴牽拉。

 

靈活青蛙

“靈活青蛙”這組動作是一帖妙方,它可以使您的髖關節與臀部獲得不可思議的控制力,並改善整體蹲姿。同時,幾乎對所有的運動都具有顯著的影響。

靈活青蛙示範影片

 Pavel Macek鋼硬靈活教練專家示範動作

解開四個關節的課程

我設計的這個訓練一開始會很簡單,我寧可用簡單的動作,讓人能100%的確實操作,也不要動作複雜,讓人無法全心投入。在接下來的四個星期中,我每週會發布四個練習。選一個最適合你的時間,就是去做、不用擔心!到第四週結束時,您就有動力且能完成整套課程。

The Four Knots program

波蘭文翻譯  http://flexiblesteel.com/blog/2017/01/01/polish-translation-of-4-weeks-to-flexible-steel-program/

意大利文翻譯http://flexiblesteel.com/blog/2016/12/29/programma-di-quattro-settimane-per-diventare-flexible-steel/

捷克文翻譯http://www.kb5.cz/2016/12/4-tydny-k-flexible-steel-program-video-soutez/

西班牙文翻譯http://flexiblesteel.com/blog/2017/01/06/282/

4 Weeks to Flexible Steel Challenge

Jon Engum

Student performing a toe touch

We at Flexible Steel would like to rekindle your mobility and flexibility and at the same time give you a chance to WIN $500. This is the time to set your goal to move better, with more energy and ease of movement. Take back control of your mobility AND get a chance to win $500! This 4-week program is one you can do with very limited equipment and space. It will not interfere with any other program you are currently doing; actually, I am sure it will improve it.  You will also feel recharged and I believe it will help to de – stress. We did this challenge back in 2017 and everyone had great results. We are happy to offer it again.

Here’s how to enter:

  1. Go to http://flexiblesteel.com/the-4-weeks-to-flexible-steel-program/ and read The 4 Weeks to Flexible Steel Challenge, easy to use, step by step training plan. The training plan is available in Chinese, Czech, English, Italian, Polish, and Spanish.
  2. Post a video of yourself either on Facebook or Instagram doing part of the training on the Flexible Steel International Facebook timeline.
  3. Make sure to link us (Flexible Steel International) To link the page you need to use @Flexible Steel International and choose the right page in the post. You can post a new video daily for more chances to win. The more you post the better your chances of winning!

Be sure to share and nominate a different friend daily to join you in this exciting challenge.

Every time you post a video of yourself doing a part of the training and tagging @flexiblesteelinternational you are entered into a drawing for $500 cash.

The 8-week challenge starts April 1st, 2020. Weekly prizes will be given away with the grand prize of $500 to be randomly drawn on May 15st, 2020.

If you have not already done so, please like the Flexible Steel International Facebook page and visit the website at http://flexiblesteel.com and challenge your friends!

No BS just FS (Flexible Steel) and a new flexy you with our FREE 4 Weeks to Flex-Appeal Challenge.

We challenge you to become Flexible Steel!

CONTEST RULES

NO PURCHASE OR PAYMENT OF ANY KIND IS NECESSARY TO ENTER OR WIN.
The “4 weeks to Flexible Steel Challenge Contest” is sponsored FlexibleSteel.com (“Sponsor”). This contest is governed by these official rules (“Official Rules”). By participating in the contest, each entrant agrees to abide by these Official Rules, including all eligibility requirements, and understands that the results of the contest, as determined by Sponsor and its agents, are final in all respects. The contest is subject to all federal, state and local laws and regulations and is void where prohibited by law.
This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook. Any questions, comments or complaints regarding the promotion will be directed to Sponsor, not Facebook.

ELIGIBILITY
The Contest is open to legal residents of their respective countries where not prohibited by law, who are eighteen (18) years of age or older at the time of entry who have Internet access and a valid e-mail account prior to the beginning of the Contest Period. Sponsor has the right to verify the eligibility of each entrant.

SWEEPSTAKES PERIOD
The Sweepstakes begins at April 1, 2020 12:01 AM CST and ends at May 15, 2020, 12:01 AM CST. (“Sweepstakes Period”). All entries (submissions) must be received on or before the time stated during that submission period. Sponsor reserves the right to extend or shorten the contest at their sole discretion.

HOW TO ENTER
Post a short video of yourself doing part of the challenge on the FlexibleSteel Facebook Page Timeline. Make sure to include the hashtag “FlexibleSteel” in the post. You can post a new video for another chance to win. The more you post the more you improve your odds.

WINNER SELECTION
All eligible entries received during the Submission Period will gathered into a database at the end of the Submission Period. A winner will be chosen at random.

Weekly winners will be announced weekly. The grand prize winner will be announced on or about May 15, 2020 on or about noon CST. Announcement and instructions for prize will be sent to the e-mail address supplied on the potential prize winner’s entry form. Each entrant is responsible for monitoring his/her e-mail account for prize notification and receipt or other communications related to this sweepstakes. If a potential prize winner cannot be reached by Administrator (or Sponsor) within fifteen (15) days, using the contact information provided at the time of entry, or if the prize is returned as undeliverable, that potential prize winner shall forfeit the prize. Upon the request of the Sponsor, the potential winner may be required to return an Affidavit of Eligibility, Release and Prize Acceptance Form and IRS W-9 form. If a potential winner fails to comply with these official rules, that potential winner will be disqualified. Prizes may not be awarded if an insufficient number of eligible entries are received.

PRIZES:
Grand Prize: $500 USD
. Weekly prize: Flexible Steel book. Maximum value is $30.
Terms and conditions may apply. Incidental expenses and all other costs and expenses which are not specifically listed as part of a prize in these Official Rules and which may be associated with the award, acceptance, receipt and use of all or any portion of the awarded prize are solely the responsibility of the respective prize winner. ALL FEDERAL, STATE AND LOCAL TAXES ASSOCIATED WITH THE RECEIPT OR USE OF ANY PRIZE IS SOLELY THE RESPONSIBILITY OF THE WINNER.

ADDITIONAL LIMITATIONS
Prize is non-transferable. No substitution or cash equivalent of prizes is permitted. Sponsor and its respective parent, affiliate and subsidiary companies, agents, and representatives are not responsible for any typographical or other errors in the offer or administration of the Sweepstakes, including, but not limited to, errors in any printing or posting or these Official Rules, the selection and announcement of any winner, or the distribution of any prize. Any attempt to damage the content or operation of this Sweepstakes is unlawful and subject to possible legal action by Sponsor. Sponsor reserves the right to terminate, suspend or amend the Sweepstakes, without notice, and for any reason, including, without limitation, if Sponsor determines that the Sweepstakes cannot be conducted as planned or should a virus, bug, tampering or unauthorized intervention, technical failure or other cause beyond Sponsor’s control corrupt the administration, security, fairness, integrity or proper play of the Sweepstakes. In the event any tampering or unauthorized intervention may have occurred, Sponsor reserves the right to void suspect entries at issue. Sponsor and its respective parent, affiliate and subsidiary companies, agents, and representatives, and any telephone network or service providers, are not responsible for incorrect or inaccurate transcription of entry information, or for any human error, technical malfunction, lost or delayed data transmission, omission, interruption, deletion, line failure or malfunction of any telephone network, computer equipment or software, the inability to access any website or online service or any other error, human or otherwise.

INDEMNIFICATION AND LIMITATION OF LIABILITY
BY ENTERING THE SWEEPSTAKES, EACH ENTRANT AGREES TO INDEMNIFY, RELEASE AND HOLD HARMLESS SPONSOR AND ITS PARENT, AFFILIATE AND SUBSIDIARY COMPANIES, THE FACEBOOK PLATFORM, ADMINISTRATOR, ADVERTISING AND PROMOTIONAL AGENCIES, AND ALL THEIR RESPECTIVE OFFICERS, DIRECTORS, EMPLOYEES, REPRESENTATIVES AND AGENTS FROM ANY LIABILITY, DAMAGES, LOSSES OR INJURY RESULTING IN WHOLE OR IN PART, DIRECTLY OR INDIRECTLY, FROM THAT ENTRANT’S PARTICIPATION IN THE SWEEPSTAKES AND THE ACCEPTANCE, USE OR MISUSE OF ANY PRIZE THAT MAY BE WON. SPONSOR AND ITS PARENT, AFFILIATE AND SUBSIDIARY COMPANIES DO NOT MAKE ANY WARRANTIES, EXPRESS OR IMPLIED, AS TO THE CONDITION, FITNESS OR MERCHANTABILITY OF THE PRIZE. SPONSOR AND ITS PARENTS, SUBSIDIARIES, AFFILIATES, ADVERTISING AND PROMOTIONAL AGENCIES, AND ALL THEIR RESPECTIVE OFFICERS, DIRECTORS, EMPLOYEES, REPRESENTATIVES AND AGENTS DISCLAIM ANY LIABILITY FOR DAMAGE TO ANY COMPUTER SYSTEM RESULTING FROM ACCESS TO OR THE DOWNLOAD OF INFORMATION OR MATERIALS CONNECTED WITH THE SWEEPSTAKES.

PUBLICITY
By participating, each entrant grants Sponsor permission to use his/her name, likeness or comments for publicity purposes without payment of additional consideration, except where prohibited by law.

SWEEPSTAKES SPONSORS
This sweepstakes is sponsored by:
FlexibleSteel.com
712 Washington St.
 Brainerd, MN 56401
Any questions regarding this Sweepstakes should be directed to Flexible Steel Challenge Contest at info@extremetraining.net.

Wyzwanie Flexible Steel w 4 tygodnie

Student performing a toe touch

Rok 2017 to doskonały czas żeby ustalić nowe cele i ruszać się lepiej, z większą energią i łatwością ruchu.
Flexible Steel Challenge – Przywróć kontrolę nad mobilnością, A TAKŻE skorzystaj z szansy na wygranie 500$ (ok. 2000 PLN)!

Jak dołączyć:

  1. Wejdź na  http://flexiblesteel.com/blog/2017/01/01/polish-translati…le-steel-program/

 

 

i przeczytaj Wyzwanie Flexible Steel w 4 tygodnie, łatwy w użyciu, wytłumaczony krok po kroku plan treningowy.

  1. Na portalu społecznościowym Facebook na osi czasu strony Flexible Steel International wstaw film z nagraniem jak wykonujesz część tego programu.
  1. Upewnij się, że wstawiłeś hashtag #flexiblesteel w poście. Możesz publikować codziennie nowe nagranie co zwiększa szanse na wygraną. Im więcej filmów wstawisz tym większe szanse na wygraną!

Udostępniaj i nominuj różnych swoich znajomych codziennie tak aby dołączali do ciebie w tym ekscytującym wyzwaniu.

Za każdym razem kiedy publikujesz nagranie z wykonywania części programu i dodając hashtag #flexiblesteel bierzesz udział w losowaniu nagrody pieniężnej 500$.

Trwający 8 tygodni challenge rozpocznie się 1 stycznia 2017. Dodatkowe nagrody będą rozdawane w każdym tygodniu, a nagroda główna o wartości 500$ podczas losowania, które odbędzie się 1 marca 2017.

Jeśli do tej pory tego nie zrobiłeś, prosimy polub fanpage Flexible Steel International na Facebooku oraz odwiedź stronę na http://flexiblesteel.com oraz zaproś do wyzwania znajomych!

Żadnej ściemy – tylko FS (Flexible Steel) i nowy flexy-Ty z naszym BEZPŁATNYM Wyzwaniem 4 tygodni do Flex-Appeal.

2017 to rok osiągania wspaniałych rezultatów! Podejmij wyzwanie i zostań Flexible Steel!