How To Swing Like Tiger Woods?如何像老虎伍兹摆动？ His Secret Gym Workout Finally Exposed.他的秘密健身房锻炼，终于大白。

All this while, I thought most golfers just have to focus in their skill in swinging the clubs.而所有这一切，我想大多数球员只需要集中在他们的俱乐部在摇摆技能。 Why? Golfers don't have to run.为什么呢？ 高尔夫球没有运行。 They don't have to jump. 他们没有跳。 They don't have any body contact with other players. Just swing the clubs. 他们没有任何其他球员的身体接触。只要俱乐部挥杆。

Really that easy?真的那么简单吗？ 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，老虎伍兹实际上没有重量训练。 However, that time, we could not have any solid proof.不过，那个时候，我们不能有任何确凿的证据。 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的确是老虎伍兹在健身房花费很多时间。

Wait, who is Tiger Woods?等待，谁是老虎伍兹？

Nope, not a real tiger.不，不是一个真正的老虎。

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 ， 美国职业高尔夫球手 ， 其迄今取得的成就跻身的所有时间。老虎伍兹是薪酬最高的职业运动员，在2006年大约为100万美元奖金和背书的他最成功的高尔夫球手 。

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次在南丘主要在2007年8月，他曾这样说，“其他球员也变得疲惫。 You see their shoulders slumping and dragging.你看到他们的肩膀下滑并拖动。 I feel fine.我感觉很好。 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.”你应该总是努力训练，你的臀部和胸部。 并不是所有人都认为高尔夫运动 ， 他们不这样看待它。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.这在俄克拉何马比赛曾在大满贯赛历史上最热的条件，达到在最后一轮39摄氏度的温度。 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.留的能力为重点的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，他的著名的体能，使他对高尔夫的最大的活动力。

Yes, Woods' effort working out at gym differentiates himself from others. Therefore, many amateur golfer wants to learn about his workout.是的， 老虎伍兹努力工作的健身房自己与众不同的地方。因此，许多业余球员想了解他的训练。 They all think that it must be some special program that is never been done before.他们都认为，它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.为了使事情变得更加神秘， 老虎伍兹从来没有谈到他的健身房锻炼身体 ， 公开。这是他的一个非常公开的生命的一部分，他保存多年的私人。 However, in然而，在 Men's Fitness 男士健身 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.即使作为一个父亲，老虎伍兹实际上仍然认为，在健身房锻炼的时间多达每周6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，老虎伍兹为6尺2寸，158磅。 He tried to gain weight, but his father told him that family history suggested he would not be able to do so.他想增加体重，但他的父亲告诉他，家族病史的建议，他不能这样做。 Even Woods continued to lift weights, results were not obvious.即使是老虎伍兹继续举重，效果不明显。 However, the change occurred about the time he won the career Grand Slam in 2000 at age of 24.但是，这一变化发生的时间大约在2000年，他赢得了24岁的在四大满贯赛。 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计划 ：
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，楼梯步进或骑自行车。

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）全身拉伸腿部和躯干肌肉的重点。教练协助他与物理治疗，以帮助他的身体准备的挥杆高尔夫俱乐部的严酷的关节。

3) Core exercises (focusing in posture and balance) 3）核心活动（侧重于姿势和平衡）
These exercises are performed to strengthen the muscles that stabilize his body.这些演习进行加强肌肉，稳定他的身体。 Core training involves keeping the torso in place while taking his limbs through different movements.核心培训涉及有何维持躯干同时考虑通过不同的动作他的四肢。 This workout helps to improve the muscles of the abdomen and back.这有助于提高训练的腹部和背部的肌肉。 These muscles are the key muscles needed for the twisting the body withstands during the golf swing.这些肌肉的扭动身体承受需要在挥杆的主要肌肉。 For example, Woods may sit on the medicine ball and perform dumbbell curl while trying to maintain his balance on the ball.例如，老虎伍兹坐在实心球和执行哑铃卷曲，同时力求保持他对球的平衡。 He may also anchors long rubber bands to fixed positions and performs movements similar to the golf swing.他也可能锚长橡皮筋固定位置，并执行动作类似挥杆。

4) Endurance runs of seven miles (11 kilometers) and speed runs of three miles (five kilometers) 4）耐力跑了7英里（11公里）和3英里（5公里的速度运行）

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80升降机做他的最大重量百分比，如卧推练习，肩新闻界和蹲坐。

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多少重量伍兹在做什么，但传闻说 ， 当时老虎伍兹 bench pressing 板凳紧迫 about 300 pounds (about 136 kilogram). Many doubt so . 约300英镑 （大约有136公斤）。 许多人怀疑的 。 Yes, I do not think that he ever did that.是的，我不认为他曾经这样做。 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.即使这样做，他不应该这样做，往往。 这负荷将置于危险的时候受伤 ， 他肩关节。则不存在风险，他愿意有可能毁掉他的职业生涯。

Spy shots taken when Tiger Woods are doing bench press.老虎伍兹时采取在做卧推谍照。

Tiger Woods trains with weight machines, free weights, dumbbells and medicine balls.老虎伍兹与重量训练机，举重，哑铃，医药球。 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，伍兹不同于典型的举重选手，他所做的是试图执行职务的运动和各种演习 ， 模拟高尔夫球场挥杆 。 He works on his golf posture and grip strength by lifting dumbbells.他的作品通过取消对他的高尔夫哑铃姿势和握力。 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由于高尔夫挥杆是一个充满活力的运动，我怀疑老虎伍兹的演习大多是这样做的方式，而不是只坐在做 isolation exercise 隔离演习 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 ， 他没有在健身房自我。他认为，重要的是要听他的身体，当来到推动重量。 Therefore, he never hurt himself by taking too much load.因此，他从来没有伤害到自己太多的负荷。 It is no surprise that he opts for high repetitions with smaller weights.这是毫不奇怪，他与小重量高重复opts。 These workouts include leg-press (with machine) and这些训练包括腿压（带机）和 biceps-curl 二头肌卷曲 (with machine too) nowadays. （与机器太）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 ， 老虎伍兹正在类固醇的是 ， 肌肉。可被这些人就是不相信世界上最富的球员是在健身房很难在塑造工作。

I do not play golf.我不打高尔夫。 Not a fan of Tiger Woods either.不是老虎伍兹的球迷也。 However, let's agree that Tiger Woods is a champion.然而，让我们的同意，老虎伍兹是一个冠军。 I hope that we can learn from a champion and not to discount his achievement by accusing him taking steroid.我希望我们能够从一个冠军，而不是指责他折扣到类固醇，他的成就。 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，只要我们的工作像他一贯。

Some people also said that, “Hey, we all can build a physique like Tiger's. 也有人说，“嘿，我们都可以建立一个像体质老虎的。 Not that tough.” Yes. 不是艰难。“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，保持自己的挥杆议案顺利范围的同时，获得这种力量和群众，只是令人印象深刻。 Don't you agree?难道你不同意？

Physical fitness is always a huge advantage in any sport.体能始终是一个巨大的优势，在任何体育项目。 The fitter you are, the better you are in winning the games.你的钳工，是你最好赢得游戏。 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. ”因此，下次看到老虎伍兹赢得一项冠军，只记得这家伙列车在健身房辛苦。 正如他说：“我胸部我的屁股保持好状态。”

No joke, every champion works hard behind the scene.不是开玩笑，每一个冠军作品的幕后努力。

Check out another article on退房另一篇文章上 How to Really Improve Your Golf Games (with workout at gym)? 如何真正改善您的高尔夫游戏（用在健身房锻炼身体）？

You may want to check out some of the bestselling books about Tiger Woods:您可能想要检查的有关老虎伍兹的畅销书有：

Category: 分类： Fitness News 健身新闻 · · Weight Training 重量训练 Email This Post 通过电子邮件发送此帖

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