How To Swing Like Tiger Woods?如何摆动像老虎伍兹？ His Secret Gym Workout Finally Exposed.他的秘密健身房锻炼最后暴露出来。

All this while, I thought most golfers just have to focus in their skill in swinging the clubs.所有这一切的同时，我想大多数球员只需要集中在他们的技能在摆动的俱乐部。 Why? Golfers don't have to run.为什么？ 高尔夫球不必运行。 They don't have to jump. 他们不必跳转。 They don't have any body contact with other players. Just swing the clubs. 他们没有任何身体接触的其他球员。只要俱乐部挥杆。

Really that easy?真的那么容易吗？ Not really.并非如此。 Two years ago, my friend has already told me that Tiger Woods actually does weight training.两年前，我的朋友已经告诉我，老虎伍兹实际上不负重训练。 However, that time, we could not have any solid proof.然而，那个时候，我们不能有任何坚实的证据。 Fortunately, I came across an interview article last week and it is true that Woods spend lots of time in gym.幸运的是，我碰到的采访文章上周，这是真的，老虎伍兹花费很多时间在健身房。

Wait, who is Tiger Woods?等待，谁是老虎伍兹？

Nope, not a real tiger.不，不是真实的老虎。

Tiger Woods is an American professional golfer whose achievements to date rank him among the most successful golfers of all time. Woods was the highest paid professional athlete in 2006 with about $100 million from winnings and endorsements. 老虎伍兹是美国的职业球员 ， 其迄今取得的成就 ， 他的排名中最成功的球员之一。老虎伍兹收入最高的职业运动员在2006年约1亿美元的奖金和背书。

After 31-year-old Tiger Woods won his 13th major at Southern Hills in August 2007, he said this, “Other guys have gotten tired.经过31岁的老虎伍兹赢得了他第13个大满贯在南丘在2007年8月，他说这一点， “其他球员变得疲惫。 You see their shoulders slumping and dragging.你看到他们的肩膀上塌落和拖延。 I feel fine.我觉得很好。 You should always train hard and bust your butt. Not everyone considers golf a sport and they don't treat it as such. They paid the price.”您应始终刻苦训练和萧条的对接。 并不是所有人都认为 ， 高尔夫运动 ， 他们不把它作为。他们付出了代价。 “

This championship in Oklahoma had the hottest conditions in major championship history, with temperatures reaching 39 degree Celsius during the final round.这项赛事已在俄克拉何马州最热门的条件大满贯赛历史上，气温达到39摄氏度在最后一轮。 At least 264 people were treated for heat exhaustion.至少有264人接受治疗中暑。 The ability to stay focus for the 4-day tournament was paramount.能够集中住宿的4天的比赛是至关重要的。 Woods believes that his renowned fitness has given him an edge in golf's biggest events.伍兹认为，他的著名的健身给了他的优势在高尔夫上最大的事件。

Yes, Woods' effort working out at gym differentiates himself from others. Therefore, many amateur golfer wants to learn about his workout.是的， 老虎伍兹的努力工作在健身房区分自己从他人。因此，许多业余球手想了解他的锻炼。 They all think that it must be some special program that is never been done before.他们都认为，必须有一些特殊的程序，是从未有过的。 To make things more mysterious, Woods never talked about his gym workout openly. It was one part of his very public life that he kept private for many years.为了让更多的神秘， 老虎伍兹从来没有谈到他的健身房锻炼公开。这是一部分非常公共生活，他保密了很多年。 However, in然而，在 Men's Fitness 男性健身 July 2007 edition, he finally shared with us. 2007年7月版，他终于与我们分享。

Even after being a father, Tiger Woods actually still finds time for workouts at gym as many as six days a week.即使在作为一个父亲，老虎伍兹实际上仍然认定的时间在健身房锻炼多达每周六天。 His trainer, Keith Kleven, disclosed that Tiger Woods has gained about 30 pounds of muscles for the past 10 years .他的教练基思克莱文透露， 老虎伍兹已经上涨了大约30磅的肌肉 ， 在过去10年 。 In 1996, Woods was 6-foot-2 and 158 pounds. 1996年，老虎伍兹身高6英尺2和158英镑。 He tried to gain weight, but his father told him that family history suggested he would not be able to do so.他试图体重增加，但他的父亲告诉他，家族史的建议，他将不能够这样做。 Even Woods continued to lift weights, results were not obvious.老虎伍兹继续提升重量，结果并不明显。 However, the change occurred about the time he won the career Grand Slam in 2000 at age of 24.然而，发生变化的时候，他赢得了四大满贯赛在2000年24岁。 He was delighted that he finally felt strong and all his hard work has paid off.他很高兴，他终于感到强烈和他的所有努力得到了回报。

Tiger Woods' workout regimen at gym : 老虎伍兹在健身房锻炼方案 ：
1) Cardiovascular warm-up exercise (30 minutes) including treadmill, stair stepper or bike. 1 ）心血管热身运动 （ 30分钟） ，包括跑步机，楼梯步进或自行车。

2) Total body stretching focusing on the muscles of the legs and trunk. A trainer assists him with physical therapy to help his body to prepare the joints for the rigors of swinging a golf club. 2 ）全身伸展重点放在肌肉的双腿和躯干。教练协助他接受物理治疗，以帮助他的身体准备关节的严格的挥杆高尔夫俱乐部。

3) Core exercises (focusing in posture and balance) 3 ）核心演习（侧重于姿势和平衡）
These exercises are performed to strengthen the muscles that stabilize his body.这些演习是为了加强肌肉的稳定他的身体。 Core training involves keeping the torso in place while taking his limbs through different movements.核心培训涉及的躯干保持在他的四肢同时通过不同的运动。 This workout helps to improve the muscles of the abdomen and back.这锻炼有助于改善腹部肌肉和背部。 These muscles are the key muscles needed for the twisting the body withstands during the golf swing.这些肌肉是关键肌肉扭曲需要经受身体在挥杆。 For example, Woods may sit on the medicine ball and perform dumbbell curl while trying to maintain his balance on the ball.例如，老虎伍兹坐在医药球和执行哑铃弯举，同时试图保持其平衡球。 He may also anchors long rubber bands to fixed positions and performs movements similar to the golf swing.他也可主播长期橡皮筋固定阵地和执行动作类似挥杆。

4) Endurance runs of seven miles (11 kilometers) and speed runs of three miles (five kilometers) 4 ）耐力运行七英里（ 11公里）和高速运行的三英里（ 5公里）

5) Weight training 5 ）重量训练
Now, this is the most interesting part.现在，这是最有趣的部分。 On high-intensity days, he lifts 80 percent of his maximum weight doing exercises such as the bench press, the shoulder press and squats.在高强度的天，他升降机百分之八十的他最大重量做运动，如卧推，肩出版社和蹲下。

Keith Kleven did not disclose how much weight Woods is doing, but rumor said that Woods was基思克莱文没有透露有多少重量伍兹是这样，但传闻说 ， 老虎伍兹 bench pressing 板凳紧迫 about 300 pounds (about 136 kilogram). Many doubt so . 约300英镑 （约合一三六公斤） 。 许多人怀疑的 。 Yes, I do not think that he ever did that.是的，我不认为他以往任何时候都没有说。 Even if he does, he should not do it often. That load would put his shoulder joint at the risk of getting injured. Not a risk he is willing to take that might ruin his career.即使他，他不应该做的事往往。 加载将他的肩关节的危险越来越受伤。不是风险，他愿意采取可能断送他的职业生涯。

Spy shots taken when Tiger Woods are doing bench press.间谍拍摄当老虎伍兹在做卧推。

Tiger Woods trains with weight machines, free weights, dumbbells and medicine balls.老虎伍兹列车重量机，免费重量，哑铃和药品球。 However, what Woods does differently from a typical weight lifter is that he tries to perform various exercises in movements and positions that mimic the golf swing .然而，伍兹并不不同于典型举重的是，他尝试执行各种演习在运动和立场 ， 模仿挥杆 。 He works on his golf posture and grip strength by lifting dumbbells.他的作品在他的高尔夫姿势和握力取消哑铃。 Since the golf swing is a very dynamic movement, I suspect that most of Woods' exercises are done that way and not just sitting doing由于挥杆是一个非常活跃的运动，我相信大部分的老虎伍兹的演习是这样做的方式，而不只是坐在做 isolation exercise 孤立行使 for individual muscles.个别肌肉。

Tiger Woods said that he does not have any ego in the gym. He believes that it is important to listen to his body when comes to pushing weight. 老虎伍兹说 ， 他没有任何自我在健身房。他认为，重要的是要听取他的身体时，来推动重量。 Therefore, he never hurt himself by taking too much load.因此，他从来没有伤害自己的考虑太多的负荷。 It is no surprise that he opts for high repetitions with smaller weights.毫不奇怪，他选择高重复较小重量。 These workouts include leg-press (with machine) and这些训练包括腿新闻（机器）和 biceps-curl 二头肌，卷曲 (with machine too) nowadays. （机器太）现在。

5) Cool down 5 ）冷下来
Woods stretches again to cool down.老虎伍兹再次延伸降温。

Some people are saying that Tiger Woods is taking steroid to be that muscular. May be these people just refuse to believe that the world richest golfer is working at gym hard to be in shape. 有些人说 ， 老虎伍兹是类固醇是 ， 肌肉。可能是这些人只是拒绝认为，世界最富有的球员是工作在健身房很难形状。

I do not play golf.我不打高尔夫。 Not a fan of Tiger Woods either.不喜欢老虎伍兹不是。 However, let's agree that Tiger Woods is a champion.然而，让我们一致认为，伍兹是一个冠军。 I hope that we can learn from a champion and not to discount his achievement by accusing him taking steroid.我希望我们能够学习的冠军，而不是他的成就，折扣指责他采取类固醇。 In fact, his physique is attainable by almost everyone, provided we work out like him consistently.事实上，他的体质是可以实现的几乎每个人，只要我们像他那样工作始终。

Some people also said that, “Hey, we all can build a physique like Tiger's. 也有人说， “嘿，我们都能够建立一个体格像老虎的。 Not that tough.” Yes. 不是艰难的。 “是的。 However, bear in mind that Tiger Woods is already 31 years old and to maintain the smooth range of motion on his swing while gaining that strength and mass, is just impressive.但是，记住，老虎伍兹已经31岁，并保持平稳运动范围，同时对自己的挥杆获得的实力和质量，仅仅是印象深刻。 Don't you agree?难道你不同意？

Physical fitness is always a huge advantage in any sport.体能是一个巨大的优势在所有运动中。 The fitter you are, the better you are in winning the games.你的身体，更好地你赢得比赛。 So, the next time you see Woods winning another trophy, just remember that this guy trains hard at gym too. As he said, “I bust my butt to stay in shape. ”所以，下次您再看到老虎伍兹赢得奖杯，只要记住，这个家伙在健身房训练太艰苦。 正如他所说 ， “我破产我屁股为了保持身材 。 ”

No joke, every champion works hard behind the scene.不是开玩笑，每一个冠军努力幕后。

Check out another article on退房的另一篇文章 How to Really Improve Your Golf Games (with workout at gym)? 如何真正提高你的高尔夫球游戏（与在健身房锻炼） ？

You may want to check out some of the bestselling books about Tiger Woods:您可能需要检查的一些最畅销的书籍老虎伍兹：

• How to Really Improve Your Golf Games?如何真正提高你的高尔夫球？
• How To Relieve Shoulder Pains Like Kerri Wash With Kinesio Tape?如何缓解肩部疼痛像直播洗涤机能磁带？
• How Michael Phelps Managed To Break So Many Swimming World Records, One After Another?如何菲尔普斯打破所以许多游泳世界纪录，一个又一个？
• After 24 Hours of Waiting…经过24小时的等待...

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