核心肌群建立才是長治久安之道

核心肌群建立才是長治久安之道！

做身體健身和拉筋也6年有餘了。之前做也是朋友建議，加上打球動作需要把肌肉強度和伸展性提升，擊球效果才能提升和維持。所以就從2017年開始固定每週做3～4次。現在也都做習慣了，每隔一天就做，每次時間30分鐘。身體的強度和打球效果越來越好。至少我現在打球沒有背痛、肩膀和脖子痛了。因為健身就是強化這些地方。

我必須說，以前我沒有健身，不時打球就這邊不舒服或背常拉到。家裡都會有肌肉鬆弛和消炎藥。這些都是我自己的經驗和感受。做了健身/拉伸後，完全不會有肌肉拉傷或疼痛問題。把身體以前的問題都解決。這也是我要讓大家知道，除了提升你的身體強度和打球穩定性，你的身體也比較強壯，不容易因為一些姿勢不對而產生傷害。

如果你問我要怎麼練，練什麼。其實上去Youbute，打關鍵字拉筋、核心肌肉鍛鍊或瑜伽等，都有一堆影片可以參考。我這邊就不要去班門弄斧了。看是一回事，而做又是一回事。很多人的問題不是不會做或是做不了，要不就是無法維持！往往一開始很拼，也把這當回事。

但幾個月下來就做得越來越少。你會感覺有效，有效後就會逐步把練習的量和頻率給減低。這絕對不會讓身體可以持續維持好的狀態。其實做下來無法長久我也可以理解。因為我也有老婆和孩子，也要工作。所以能用的時間真的不多。尤其一開始的練習真的很辛苦也很累。多數都是一個月不到2個月就陣亡。

過了2個月，身體就可以習慣，效果也逐漸體現。也會越做越輕鬆了。這是我自己的經驗。只要堅持，你的身體是會吸收和提升。但要跨過最辛苦的頭2個月時間。同時要要求自己持之以恆，不能想做才做，身體是很敏感，我有時候忙，3天沒有做伸展和鍛煉，肌肉和筋就很緊。就算已經做了超過5年，也是要持續！

本文未完，下集請待續。

I have been doing workout and stretch for over 6 years. Why? My friend suggested me to improve my swing consistency and accuracy, it's important assignment to keep up a good body condition in order to get the best performance and result. Since 2017, I have been doing work out and body stretch/yoga 3 times per week and each time is about 30 minutes.

It's all about the quality of your work out. You do not need to spend tones of time to build your body strength and core muscles, but you need to be consistent and keep going for rest of your life. It's not only improving your body condition but also make your body stronger without painful after golfing.

You may be curious about the body workout and stretch details, I would suggest you can go to Youbute to search, you can find lots of videos to help you learn. But I would suggest to start the easy ways and every round play 10 to 15 minutes. When your body is comfortable and confident, you can make the time longer and add more into your plan.

It's really helpful and work out my golf swing issues, of course with good body, you can do better on your daily life for all the things. The good thing is your body is stronger and not easy to get hurt! That's why I keep doing it and you will feel the difference once you have done couple months.

The tough thing of work out and stretch is consistency. Since most people are working and sometimes you have to travel for business trip, you may not be able to keep up all the workout with your schedule but try to pick up when you are free. That's important if you do not do it regularly, your body will become lazy and stiff!

to be continued...

核心肌群建立才是長治久安之道/Building your core body is key！～上集
http://www.peargolf.com/article/hexinjiqunjianlicaishichangzhijiuanzhidaobuilding-your-core-body-key%EF%BC%81shangji

下集開始。

上班族很多時間要加班、應酬、或出差。所以練身體的時間也無法固定，但我個人覺得，這也是藉口。我到外地打球或出差也一樣持續做健身和拉筋操。因為這些活動我都濃縮成一套操，就是30分鐘時間可以做完。不需要儀器或工具，最多一條毛巾鋪地上或瑜伽墊就可以。因為一些動作需要利用地板來完成。

我是從頭做到腳（地板運動）的動作練下來，所以從身體平衡、肌肉鍛鍊、和拉筋等都做到。而且當我把不好做的動作練到習慣後，就會增加難度，把動作從靜態變成動態的連續動作。要瞭解靜態動作相對容易和簡單，當你的身體肌肉到一個程度後，把動作變成動態時，身體對動作的負荷就增加，同時也提升肌肉群的強度更高。

因為動態動作都是連動性，都是整個一串肌肉都一起跟著鍛鍊到。這也是讓身體的核心肌群可以不斷去成長和提升的方式。雖然年紀也大了，但現在反而沒有肌肉發炎和拉傷的問題。以前都需要把消炎止痛和肌肉鬆弛的藥備著，而最近5年來完全都沒有吃過，也沒有因為打球而像以前要吃藥。身材也維持的不錯，減少慢性疾病發生。簡單說就是要持續去運動和維持身體狀態！

千萬別認為我做過這些動作就好，一旦你停下來，身體的肌肉和伸展性也會跟著下降和堅硬。這也是這個鍛煉最難的地方就是要堅持和維持。有時候偷個懶是可以，如果時間太長或無法持續，這肯定會產生效果。如果要讓你的golf生涯可以維持在一個好的表現，維持身體狀態絕對是重要的一環。

我的擊球距離是一點都沒有減少，甚至有稍微的提升。這都是我自己持續不斷的做鍛鍊和跑步等健身所得。也因為這在我身上是有效，我也建議大家可以來做。我認為年紀越大就越需要做，這樣身體才能健康和減少退化和老化。打球讓我身體可以健康才是最大的回報，你說呢？

It's hard to keep up the workout and routine stretch. The same with me but I always do the workout and stretch with one towel. Since there are some works on the floor and with the towel, you are able to lay down and proceed the workout. Please do not think the workout has to be in gym or professional tools and equipment.

There are tons of videos from Youtube that you can refer to learn how to do the simple and easy stretch and core muscles workout without using the equipment and tools. The key is to allow you to build your muscles and body flexibility. When your body is able to do the basic workout, you can do some advanced from static to dynamic stretches.

You will feel your body get stronger and load more power. With that, you wouldn't need to take medicines for the body, it will cure your problems from the body spontaneously. That's the reason workout and excise are so important for modern people.

In terms of golf performance, you can perform better and consistent with the swing easily. The first decade of my golfing life, I focus on the swing building without working on the body muscle and stretch, it's hard to keep up my performance and it's always up and down with my striking, but now I am able to control my body and swing better and easily.

It's all related! To start building your body as the first step in order to swing nicely and easily. It's what I have got from past two decade of golf. By building your body, it's all by yourself for regularly body workout and stretch. The professional golfers are doing the same thing to make their performance consistency. How about you?

請尊重本站內容智慧財產權.勿未經洋梨高爾夫同意下進行非法轉載文章!如想進行文章轉載需求,請與下面電郵聯系!

本站新設新浪微博网?版：http://weibo.com/peargolf

手机版：http://weibo.cn/peargolf

大家可加入我的粉絲團,我會不定時將新的信息與活動發怖在微博與臉書，推特內.

Facebook/臉書上搜尋@peargolfcom就有洋梨高爾夫的粉絲頁。twitter/推特搜尋“@GolfPear”

核心肌群建立才是長治久安之道/Building your core body is key！～下集
http://www.peargolf.com/article/hexinjiqunjianlicaishichangzhijiuanzhidaobuilding-your-core-body-key%EF%BC%81%EF%BD%9Exiaji