GYMNAST STRONG

原文翻译：

GYMNAST STRONG（体操运动员之强健）

特别且有效的体重锻炼：不需要设备器材通过自身体重克服重力来锻炼自己肌肉的训练。

在萨默尔教练不到8个月的指导下，让我看见了自己原本认为打算要放弃的方面有了意想不到的进步。

开始的时候要做一些你喜爱的体操练习动作，然后你就会意识到体操练习可以锻炼你之前根本没有注意到的一部分肌肉。

QL 运动 —— 一种不一样的热身运动

萨默尔教练从举重运动员丹尼汤普森 Donnie Thompson 借鉴了这套练习，并将这些练习叫做“butt walk”（利用臀部进行移动）。 Donnie Thompson “超级丹” 是举起超过3,000磅（约1360kg,包括抓举，挺举，蹲下等整个全套动作）。QL运动是为了锻炼你的臀部肌肉和你的腰方肌，腰方肌被“超级丹”称作 “你后背后的狂暴巨人（腰方肌的强大可以让一个人更加的有力量而且站得更稳）”：

Donnie Thompson “超级丹”

1.坐在一个垫子上，将腿向前伸展，感觉脚踝有被拉伸的感觉即可，然后挺直你的后背，伸直你的腿。这个姿势就叫做屈体，这本书中很多地方会涉及到这个姿势。

2.将壶铃或者哑铃举到你的锁骨位置。我本人体重170磅（约77kg，使用的是30—60磅的壶铃，约13—27kg）。我用的壶铃是带有把儿的，而“超级丹”喜欢托着底部直接举起。

3.将你的腿伸直，膝盖不能弯曲，然后左右挪动你的臀部向前移动，我通常会移动10—15英尺（大约3-4米的样子）。

4.然后再向后退着移动3-4米。就这样子来回移动就是了。

QL 运动

kettlebell——壶铃

Jefferson Curl(J-Curl)—— 一种体重锻炼的练习

萨默尔教练说：这个过程缓慢且需要耐心，不能操之过急。对于这种负载来锻炼柔韧度的练习，不是让你拼命地机械地去拉伸你的肌肉，而是要平滑地控制好每天的节奏，慢慢地进行。这个练习的最终目标就是能举起和你身体重量一样的杠铃（这里是指做 J-Curls 练习时举起的姿势，见下图），但我是从15磅开始练的，到目前我已经加到了50-60磅了。这样的练习对锻炼胸部和后背的肌肉效果真是令我意想不到，而且同时也锻炼了我的腿后肌。当我问萨默尔教练 J-Curls 练习的频率时，他说：“频率是要和你的呼吸一致”。也就是说，J-Curls 是作为每个基础运动强度最低的元运动（基础的基础）。

1.首先，站直，腿并拢,双手握住杠铃，两只手之间的距离和两边肩膀同宽。（图A）想象你站在高处蹲举的样子。

2.然后将你的下巴紧贴胸前（目的是为了头和身体一起移动）慢慢地的弯下腰，从你的颈部椎骨开始每次向下移动一个关节。（图B）始终保持你的手臂伸直并且杠铃要靠近你的腿，直到你不能再向下移动为止。当你的柔韧度变的越来越好时，你可以站在一个箱子上面，带着可以将你的手腕放在脚趾上的目标努力地去练习。在练习过程中要尽量保持腿和地面垂直，并且在你头过腰之前臀部尽量不要向后凸出来。

3.最后，慢慢的站起来，同样地每次伸展一个椎骨关节，记住，下巴最后才能伸出来。（图C）以上3点是一套动作，然后反复练习5-10遍即可。

Jefferson Curl(J-Curl)

Dips with ROT (Ring Turn Out)

先问你一个问题，你可以在吊环上做10-20 个标准的升降吗？问这个问题你可能感到非常的吃惊，我甚至打赌你都很难在吊环上做5个单独的（非连续）升降，到最高点后可以有适当的分开（不必像图片那样竖直）。在做这个动作练习时，你的屁股是不可以撅起或者你的身体是不可以前倾的，在最高点缓慢下沉时你需要非常好的臂力，在最低点上升时需要非常好的肩膀拉伸力。你可以先骂我，因为这个标准动作实在太难了，不过你在8周后你要谢谢我，虽然困难但你可以慢慢得练，如果你开始能做到15个标准的升降，你可以考虑用吊环做俯卧撑，这种方法可以看 Kelly Starrett 凯利·斯塔雷特（第122页）的介绍，这种方法也是他第一次展示给我看。对于做俯卧撑的标准后面会介绍到。

Push-up with rings

Hinge Rows

这个对于你来说是一个中等难度而且低风险的练习动作，它可以很好得锻炼你的旋转肌群（旋转肌群由四条小肌肉所构成：supraspinatus 棘上肌、infraspinatus 棘下肌、subscapularis 肩胛下肌和teres minor 小圆肌，四条连接肩胛骨和肱骨的肌肉协同运作，让肩关节得以做出复杂的三度空间动作；让手臂可做上举、外展、伸展和旋转等动作）而且在吊环上可以进行倒立以及几乎体操中任何一个动作。你可以想象一下，就像棺材里的吸血鬼忽然坐起来，然后摆个大力士的姿势（秀秀自己的两个手臂的肱二头肌的样子）。注意：在整个动作过程当中你一定要始终抓紧吊环。一旦你可以做上20个这样的动作后，你可以谷歌 “lat flys” ，然后根据视频做“lat flys”。（见下图）

黄色的位置——旋转肌群 lat flys

1.当你坐在地板上时，一副吊环的位置大约在你头部上方一英尺（约30厘米）左右的地方。

2.你坐在地板上时，你一定要抓紧吊环。首先将你的脚后跟放在地板上，然后向后靠，手臂伸直，屁股离开地板，向上抬起。记住要尽量将自己的身体伸直（从头到脚后跟）（图A）

3.然后开始坐起来，直到你的头在两个吊环之间，并且你的身体和你的手臂都成90度（图B），此时你的样子就和刚才从棺材里坐起来的吸血鬼是一样的（哈哈）。

4.最后缓慢地向后躺下，恢复到上面的步骤2的状态，重复以上的步骤5-15次即可。

Hinge Rows

Hinge Rows

Ag walks with Support

这项运动对很多人都有效果，而且是一个很好用的闹钟。当你们尝试着做这项运动时，你们中99%的人将会意识到自己其实没有那么好的肩膀柔韧度或臂力。

1.首先，找一些家具滑块，就是我们在家移动家具为了不让地面有划痕的滑块，它看起来也有点像水杯垫。

2.然后，坐下来，将你的脚后跟放在滑块上（我旅行时经常将滑块放在包里）。

3.再然后将你的手放在地板上，用手将自己支撑起来，记得手臂要伸直，屁股离开地板，尽量将身体伸直（从肩膀到脚后跟），就像在 hinge rows 运动中从头到脚后跟伸直一样。

4.是不是很简单？那现在，你可以移动你的手，然后推着你的脚一起向前或向后。保持这样的动作运动5分钟，刚开始的60秒里你可能感觉比较轻松，但后面… 窍门：当你深夜2点在酒店走廊里做这项运动时，你会感觉无比地兴奋，不相信，你可以试试（哈哈）

Ag walks

Ag walks

Pike pulses

当一个傻瓜朋友嘲笑我练习 GST 时，我此时就越想将它练好，因为 Pike Pulses 最后看起来会使你的头摇晃，就像吃了摇头丸一样。

1.首先，屈体姿势坐下，腿和脚伸直并拢，看着你的脚趾。

2.然后手尽量往你脚的方向靠，直到手不能往前为止（或者也可以将手放在脚的前面）。

3.那么现在，试着向上抬起你的脚后跟离地面约1-4英尺（约3-10厘米左右），这样就是一个基本动作单元或者称为一次“Pulse”。对于你们99%的人来说，这几乎不可能完成，而且你会觉得自己看起来就像一个冰雕。为了降低难度，你可以减少幅度和将你的手放于臀部和膝盖之间的位置，这样的难度就可以让你最起码完成15-20次的“Pulse”。

如果你现在做得蛮好的话，接下来你可以尝试将自己的后背靠在墙上，那么看看会发生什么呢？对不起，是我不好，仅仅是开个玩笑，这样做你根本一次“Pulse”都做不了，你只能前后摇摆，就像个摇篮似的。靠墙是让你老实点（警察是不是经常叫一些可疑人靠墙不要动，然后说“老实点”），哈哈！

Pike Pulses

Pike Pulses

Cast Wall Walk

如果你没有体操训练的基础，那么这项运动可能会使你感兴趣，也可能让你感觉很糟糕。当你感觉这项运动没什么用时，我经常以它来作为我结束所有锻炼的一项收尾运动，所以我也推荐你这么去做。首先，我们先来做些准备工作。

挺胸收腹：坐在一张椅子上，背挺直，将两只手放在膝盖上。现在尽量地挺胸收腹；通过收缩腹肌来将自己的身体变“shorten”。整个运动过程中要始终保持这个姿势。

肩部向前伸展：保持好收腹的动作，现在假设你正拿着电话听筒的一端，此时你的肩膀应该处于胸前的位置，而且你的胸骨会被强烈地向后拉伸。保持好这个姿势，然后调整你的手臂，使你的手臂越过你的头顶，最后尽量地向上伸展，越高越好。到目前为止，准备姿势做好了，听着，不要动，保持好这个姿势，好戏才刚刚开始。

1.首先，保持好挺胸，收腹，举手的姿势走到墙边，然后靠着墙倒立，但脸要朝着墙。（图A）

2.然后，让你的身体保持一条直线，手慢慢地在地板上向前移动，同时你的脚也慢慢地向下移动。（图B）记住你的膝盖要伸直，此时是用你的脚踝进行挪动，而且步子要小。

3.等你的脚到了最下面时（落地），此时你的姿势应该是和你做俯卧撑时的姿势是一样的。（图C）然后最大限度地调整自己的收腹动作和肩部伸展动作（这就是标准的俯卧撑动作）。

4.最后，再倒着回去，将姿势恢复到（图A），也就是倒立的姿势，以上的全套动作称之为一套动作。

这项运动的目标是要做10次循环重复，如果做不到，最起码尽量多做几个。如果你感觉可能坚持不住了，建议你先休息会再继续，否则你的头和脸都会遭殃！

Cast Wall Walk Cast Wall Walk——图A Cast Wall Walk——图B Cast Wall Walk——图C

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译者笔记：

本文让我印象最深的就是利用滑轮做 Ag walks ，特别是能让你在半夜兴奋不已，我虽然没有在半夜做这项运动，但我每次学习工作累的时候会做类似的动作——首先站直，两脚分开，然后身体慢慢地向后倾，摆好姿势向前走动，然后再向后走动，如此往复5次左右即可。如果次数多了会感到有点累，这样的运动能使你感觉精神焕发，再次投入学习工作中去效果会非常好，如果此时你感觉累了，那就快试试吧。其他的一些运动我还在尝试中，不妨你也一起来尝试一下，或许会有意想不到的惊喜哦！

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原文：

GYMNAST STRONG

Unusual and Effective Bodyweight Exercises

In less than eight weeks of following Coach Sommer’s protocols , I saw unbelievable improvement in areas I’d largely given up on.

Try a few of my favorite exercises , and you’ll quickly realize that gymnasts use muscles you didn't even know you had.

QL Walk — An Unusual Warmup

Coach sommer borrowed this exercise from power lifter Donnie Thompson, who calls it the “butt walk.” Donnie “Super D” Thompson is the first person to hit a power lifting total of more than 3,000 pounds ( bench press + deadlift + squat ).The QL walk is intended to get your glutes and quadratus lumborum (QL) firing , the latter of which Donnie calls “an angry troll in your back”:

1.Sit down on a mat(or gravel, if you want to turn your ass into hamburger meat ). Legs are extended in front of you , ankles can be touching or slightly apart , and your back should be straight. I keep legs together. this is “pike” position , which I’ll refer to quite a bit in this book.

2.Lift a kettlebell or dumbbell to your collarbones (think front squat) . I weigh 170 pounds and use 30 to 60 pounds. I hold the kettlebell “horns,” but Donnie prefers to support it from underneath.

3. Keeping your legs straight (no bend at the knee）, walk your butt cheeks — left, right, left, right—across the floor. I typically go 10 to 15 feet.

4.Reverse direction and go backward 10 to 15 feet. That’s it.

Jefferson Curl(J-Curl)

Think of this as a controlled , slowly rounded, stiff-legged deadlift. From Sommer: “Progress slowly and patiently. Do not rush. For this type of loaded mobility work , never allow yourself to strain, grind out reps, or force range of motion. Smooth , controlled movement is the order of the day.” The ultimate goal is body weight on a bar , but start with 15 pounds. I currently use only 50 to 60 pounds. This can perform miracles for thoracic , or mid-back, mobility ,all while helping the hamstrings in the pike position. When I asked Coach Sommer how often I should do these, he said , “we do these like breathing.”In other words, at a minimum, J-Curls are done at the beginning of every primary workout.

1.Begin by standing up straight, legs locked , holding a bar waist-high with your arms shoulder width apart. (fig.A) Think dead-lift top position.

2.Tuck your chin tightly against your chest (keep it tucked for the entire movement ) and slowly bend over, one vertebra at a time , from the neck down.(fig.B) Keep your arms straight and the bar close to your legs. Lower until you can’t stretch any farther. As you become more flexible, stand on a box (I use a rogue plyo box), with the goal of passing your wrists below your toes. Keep your legs as perpendicular to the ground as possible , and try to not push your hips back until your head is below your waist.

3. Slowly stand back up, rolling one vertebra at a time.  Your chin should be the last thing to come up. ( fig. C) That’s 1 rep. Repeat for a total of 5 to 10 reps.

Dips with RTO(Ring Turn Out)

So you can do 10 to 20 regular dips? Fantastic. I challenge you to do 5 solo dips on rings with proper turn-out at the top(“support position”). Imagine the lines of the knuckles pointing to 10 and 2 o’clock at the apex. Perform this without piking (bending at the hips) or leaning your torso forward. This requires the brachial to work like a mofo at the top , and it requires good shoulder extension at the bottom—my nemesis. Curse me , then thank me in 8 weeks. If you can’t do 15 regular dips , consider starting with push-ups with RTO, which Kelly Starrett (page 122) first showed me. For the push-ups, ensure that you use the hollow and protracted position from cast wall walks on page 19.

Hinge Rows

This is an excellent low-risk option for smashing your mid-traps and external rotator cuff muscles, which are used for handstands and just about everything in gymnastics. Visualize popping up like Dracula in a coffin, then hitting a double bicep pose. The catch: You hands are holding rings the entire time. Once you can do 20 reps of hinge rows,Google “lat flys” and progress to those.

1.Set up a pair of rings to hang about a foot above your head when you’re sitting on the floor.

2.While sitting on the floor, grab the rings. Keeping your heels on the floor, lie back, and — arms straight —lift your hips off the ground. Focus on making your body (head to heel) ramrod straight. (fig. A)

3.Sit up (pike) until your head is between the rings and hit that double-bicep pose. The bends at your waist and elbows should be about 90 degrees. (fig. B)

4.Slowly lower yourself back down. Repeat 5 to 15 times.

Ag Walks with Rear Support

These are hugely productive and a major wakeup call for most people. 99% of you will realize you have no shoulder flexibility or strength in this critical position.

1.Get some furniture sliders ($5 to $15). These look like drink coasters and are used to move furniture around without scratching the floor.

2.Sit down in pike position and put your heels on the furniture sliders (which I now always pack for travel workouts).

3.Put your hands son the floor by your hips and —arms straight —lift your hips off the ground. Try to make your body perfectly straight from shoulder to heel, just as in the hinge rows.

4.Easy?Now walk forward with your hands ,pushing your feet along the floor. This can be done forward and backward. Aim for 5 minutes of constant movement, but feel free to start with 60 seconds (you’ll see). Pro tip:This is a treat way to freak people out when done at 2 a.m.in hotel hallways.

Pike Pulses

When one of my meathead friends is laughing at my GST exercises, I have them attempt this. It usually ends with a head shoe and a puzzled “Holy fuck.”

1.Sit in pike position in the middle of the floor.Point your toes and keep your knees locked.

2.Walk your hands out on the floor, as far toward(or past) your feet as you can.

3. Now, try to lift your heels 1 to 4 inches, which is 1 repetition or “pulse.” For 99% of you , this will be completely impossible and you’ll feel liken ice statue. Ratchet back and put your hands midway between hip and knee. See how you do and then move your hands forward enough to allow only 15 to 20 pulses.

If you did really well, now try it with your lower back against a wall. What happened? Sorry, killer, you weren’t actually pulsing, you were rocking back and forth like a cradle. Do it against the wall to keep yourself honest.

Cast Wall Walk

If you have no gymnastics background, this on will bw=e fun/terrible. I use cast wall walks as a workout finisher and recommend you do the same , as you’ll be worthless afterward. First ,Let’s define the position you need to maintain.

Torso “Hollow”:Sit on a chair , back straight ,with your hands on your knees. Mow ,try to bring your sternum (chest bone) to your belly button ; “shorten”your torso by 3 to 4 inches by contracting and pulling in your abs. You'll maintain this position throughout the entire exercise. No lower-back arch or sag permitted.

Shoulders”Protracted”:Keep your torso “hollow” per the above. Now , pretend you’re hugging a telephone pole. Your shoulders should be well in front of your chest, sternum pulled back strongly. Straighten your arms but maintain this position. Next ,without losing any of the aforementioned, lift your arms overhead ass high as you can. There you go. Now we can begin.

1.Get into a handstand position against a wall, nose facing toward the wall. (fig.A)

2.Keeping your body in one line ,slowly walk your hands out and your feet down the wall simultaneously. (fig.B) Keep your knees straight and walk with your ankles. The steps should be small.

3.Reach the bottom with your feet on the floor in a push-up position. (fig.C)correct your form to be maximally follow and protracted.

4.Reverse and go back up the wall, returning to handstand position. That is 1 rep ,my friend.

Target is 10 reps, but stop this on e at least a few reps before muscular failure. Otherwise, woe unto your face when gravity opens a can of whoops on your flattened head.

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推荐阅读：

中文名 —— 《巨人的工具》

原名 —— TOOLS OF TITANS

—— 蒂莫西.费里斯 （Tim Ferriss）著

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