How to Really Improve Your Golf Games?如何真正改善你的高爾夫遊戲？

Mun's Note: This article is a guest post from Hugo of 門注：本文是一個客人的員額從雨果 Beeblefitness.com Beeblefitness.com .  Hugo is am experienced Personal Trainer from England.  Together with his wife, he runs his company 。雨果是我親身經歷的教練從英國。連同他的妻子，他經營他的公司 On Track Fitness 在跟踪健身 where they specialize in a wide range of fitness needs including sport specific training and people with disabilities and injuries. 他們專門從事範圍廣泛的體育健身的需要 ， 包括具體的培訓和殘疾人士及受傷。

POWER!力量！ That seems to be the number one item in many golfer's wish list – wanting those extra yards added to their drive and fairway shots.  Adding more power to the swing or increasing your drive is not a new idea.  You can find thousands of websites, videos and books teaching you that skill as though this is the “holy grail” of golf and will finally stop you slicing the ball and allow you to join the PGA tour.  However, at the end of a round, most golfers will tell you that they would gladly trade that extra 10 yards on their drive for a more consistent game.  Yes, being consistent in all of your games is far more important.這似乎是一個項目的數目在許多球員的願望清單-希望這些額外的碼，增加他們的驅動器和球。添加更多的權力，鞦韆或增加您的驅動器是不是一個新概念。您可以找到數以千計的網站，視頻和書籍教你，技巧，雖然這是“聖杯”的高爾夫球，最後會阻止你切球，讓你參加PGA巡迴賽。然而，在最後一個回合，大多數高爾夫球手會告訴你，他們會樂意貿易10碼外的驅動器上一個更一致的比賽。是的，是一致的，在您所有的遊戲更為重要。

How To Make Your Game More Consistent 如何使您的遊戲更加一致
In order to make your game better, you will need at least 3 skills:為了更好地讓你的遊戲，您將需要至少3個技能： good technique which takes practice and lessons, an analytical mind which means you can stay calm and focused when your game wanders and finally a body which is able to cope with all the physical stresses of a round of golf.  Now, I may not help you with the first two but the last item is something I definitely can help you with.良好的技術，它採用的做法和經驗，分析性記住這意味著你可以保持冷靜，集中注意力在你的遊戲遊蕩，最後一個機構能夠應付所有的物理應力圓高爾夫球。現在，我可能不會幫你與前兩個，但最後一個項目是我一定能幫助您。

The Challenge 挑戰
If you continually do one particular movement, the muscles used will tighten up and over time will become shorter.   What this means is that the whole body's structure and ability to adapt and change is being restricted and pulled by the shorter stronger muscles and allowed to do so by weak opposing muscles.如果你不斷地做一個特定的運動，肌肉會加強使用，並隨著時間的推移將越來越短。這就意味著，整個身體的結構和能力，適應和變化是受到限制，並拉著短肌肉較強，並允許做如此薄弱的反對肌肉。 The result is usually something has to give and needless to say it will often be your back that gives.  It will be under constant pressure not only from the swing motion itself, but because the muscles of the back are shortening over time.結果通常是必須付出一些代價和不用說，往往是說給你的背部。這將是持續的壓力下，不但從擺動議案本身，而是因為肌肉的背部，縮短了時間。

The Answer: Stretch and Strengthen .  The simple answer is that you will need to stretch to allow the muscles to work through their natural range and not to be all short and tight. 答案：伸展和加強 。答案很簡單，你需要伸展，使肌肉，通過他們的工作範圍內的自然和不被所有的短期和緊張。 Having that said, if you just stretch the muscles, then you will actually end up creating longer but weak muscles which will be prone to injury.如果有這樣說，如果你只是伸展肌肉，那麼你就會真正結束創建時間，但是薄弱的肌肉將容易發生損傷。 The trick is to not only make them longer but also to make them stronger within their new range of movement.訣竅在於，不僅使他們的時間，但也使他們在其強大一系列新的行動。

How?如何？

1) Warming Up Before Your Gym Work Out 1）在您的熱身體操工作出
If you already have worked out at the gym, then give yourself a pat on the back, but get ready to make some changes.如果您已經制定了在健身房，然後給自己拍了回來，但準備作出一些改變。 Make sure at the start, you warm up on a cardiovascular piece of equipment for around 10 minutes building your resting heart rate up to around 70% of your maximum heart rate [MHR = (220 minus your age)x 70%].確保在一開始，你就熱身心血管一塊設備的建設約10分鐘的靜息心率高達約70％最大心率[最大心率=（220減去你的年齡）× 70％]。

Immediately after your warm-up, you should perform a full body stretch.你們的熱情後，立即行動，你應該執行全身舒展。 The warm-up will have got your blood pumping and your muscles warm.在熱身會收到你的血液泵和肌肉溫暖。 Warm muscles stretch much more readily than cold muscles which of course means that after your warm-up your stretching should go further than if your muscles were cold.溫暖的肌肉更容易伸展比冷肌肉這當然意味著，在您的熱身您的拉伸應該更進一步比在肌肉冷。

During this stretching routine please make sure you stretch your back through all its movements: forwards, backwards, lateral bends and finally twists.在此延伸例行請確保您舒展背部通過其所有動作：向前，向後，橫向彎曲，最後曲折。 The legs must be stretched, including your quads, hamstrings, calf muscles and also your hip flexor muscles and glute muscles.腿必須延伸，包括您的聖城，腿筋，小腿肌肉以及你的臀部肌肉和臀部訓練器屈肌肌肉。

Keep the stretching slow, controlled and do not bounce or force the stretch to go further than it wants to.保持伸展緩慢，控制，不反彈或強制拉伸超越了它想。 Finally hold each stretch for at least 40 seconds with nice slow deep breathing.最後，每個伸展保持至少40秒的好緩慢深呼吸。 Find your happy spot and really relax.現場找到您的幸福和真正放鬆。

2) Train Your Whole Body 2）火車全身
After a full body stretch you should be able to train your muscles through a fuller range of movement than before.經過充分的身體舒展你應該可以通過訓練你的肌肉更全面的範圍比以前的行動。 Your workout must train the body as a whole, do not try and emulate the golf swing in an exercise.你必須培養鍛煉身體作為一個整體，不要試圖模擬高爾夫揮桿的演習。 It will never work and that movement should be left outside on the golf course.它永遠不會工作，並且運動應該在外在球場上。 In the gym, you are looking to make your body as strong and supple as possible so that it can last out on the golf course and find the constant swinging motion a breeze.在健身房，您正在尋找使你的身體柔軟強勁盡可能使之可以持續了在球場上，找到不斷擺動議案變得輕而易舉。 There is no magic workout that is the best for golf, just make sure you include the whole body and work every muscle so that you do not have a weakness that may cause you a problem out on the course.沒有魔術鍛煉是最好的高爾夫球場，只需確保您包括整個身體和工作的每一塊肌肉，使你沒有一個弱點，可能會導致您的問題出在球場上。

The muscles you need to make sure you train are as follows:肌肉你需要確保你訓練的情況如下：

• Legs: Quadriceps, Hamstrings, Hip Flexors 腿：股四頭肌，膕旁肌，髖屈肌
• Glutes & Hips: Gluteus Maximus, Abductors and Adductors 臀部和臀圍：臀大肌，綁架者和內收肌
• Chest: Pectoralis Major 胸圍：胸大肌
• Back: Latissimus Dorsi, Erector Spinae, Rhomboids and Trapezius 返回：背闊肌，豎脊肌，長菱形和斜方肌
• Shoulders: Deltoids 肩：美洲黑
• Core: Abdominal muscles focusing on the Transverse abdominals 核心：腹肌側重於橫向腹部

There are a lot of muscles included here, but do not worry.  You do not have to fit all them into every workout as long as they are all included every week in a variety of workouts, especially the ones that you are weak on.有很多這裡包括肌肉，但不要擔心。不必適合所有他們到每一個鍛煉，只要它們都包含在每週多種訓練，特別是那些你薄弱的。 You may have noticed that I have not included your arms in the workout, this is because they are worked more than enough in all the other upper body exercises.您可能已經注意到，我沒有將你的手臂在鍛煉，這是因為他們的工作綽綽有餘，在所有其他上身演習。

3) Finish As You Began 3）完成至於你開始
After the workout you should begin a cool-down procedure.鍛煉後，你應該開始降溫過程。 Start with a cardiovascular machine and pick a lower than average level that you find relatively easy and go through the movement at about half the pace that you would normally.啟動與心血管機，挑選一個低於平均水平，你覺得比較容易，經過運動的一半左右的速度，您通常會。 Go for about 5 minutes (until your heart rate drops to about 50% of your MHR) and now stretch your whole body again making sure you cover all the muscles.進入5分鐘左右（直到你的心率下降到約50％的最大心率），現在你的整個身體拉伸再次確保你涵蓋所有的肌肉。

I cannot stress enough how important this stretch is.我想強調不夠多麼重要伸展。 It is all too easy to complete the exercises and then leave the stretching out.這是太容易完成練習，然後離開伸出。 However if you do this, you will end up with tight, unforgiving muscles that will restrict your movements in your swing and ultimately affect your game in a bad way.然而，如果您這樣做，您將結束與緊張，無情的肌肉會限制你在你的揮桿動作，並最終影響到你的遊戲處於劣勢。 So do not leave the gym thinking it does not matter, it does!所以不要離開體操思想不打緊，但它！

Summary 摘要
Is there really anything different to a golfer's workout than anyone else?是否真的有什麼不同，高爾夫的訓練比其他人？ In a word, yes.總之，是的。 Whatever you may think of golfers they are athletes and their bodies must be highly tuned to perform the movements required of them.不管你覺得他們的高爾夫球運動員和他們的身體必須高度調整到所需執行的動作他們。 Of course some golfers look like they have spent more time at the 19th hole than the gym, but I can guarantee that their muscles are supple and able to perform the swing time and time again.當然，有些球員看起來他們有更多的時間花費在第19洞比健身房，但我可以保證，他們的肌肉柔軟，能夠執行搖擺一次又一次。 This means that a golfer's workout is as important to them as a footballer's workout is to a footballer.這意味著，一個球員的訓練是同樣重要的他們作為足球運動員的訓練，是一名足球運動員。 The difference between a golfer's workout and a non-golfer's is that they have to do these exercises and stretches to keep their muscles supple and functioning correctly to be at the top of their game.之間的區別高爾夫的訓練和非球手的是，他們做這些練習和伸展肌肉保持柔軟和運作正常，以頂部的遊戲。

Mun's note: Thanks to Hugo for sharing his experience. 門的話：感謝雨果分享他的經驗。 It is my honor to have him writing for這是我的榮耀他的寫作 MunFitnessBlog.com MunFitnessBlog.com . 。 Don't forget to leave a comment here to tell Hugo what you think or ask him regarding fitness related matter.不要忘記在這裡發表評論雨果告訴你的想法或要求他對健身相關的問題。 At the mean time, check out my article of在此同時，檢查了我的文章 How To Swing Like Tiger Woods? 如何搖擺老虎伍茲一樣？ Also, I am looking for other fitness articles from guest author and if you think you can write excellent post too,此外，我在尋找其他的健身文章從客人作者，如果你認為你可以寫出優秀的職位也 let me know 讓我知道 . 。

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