How To Swing Like Tiger Woods?如何擺動像老虎伍茲？ His Secret Gym Workout Finally Exposed.他的秘密健身房鍛煉最後暴露出來。

All this while, I thought most golfers just have to focus in their skill in swinging the clubs.所有這一切的同時，我想大多數球員只需要集中在他們的技能在擺動的俱樂部。 Why? Golfers don't have to run.為什麼？ 高爾夫球不必運行。 They don't have to jump. 他們不必跳轉。 They don't have any body contact with other players. Just swing the clubs. 他們沒有任何身體接觸的其他球員。只要俱樂部揮桿。

Really that easy?真的那麼容易嗎？ Not really.並非如此。 Two years ago, my friend has already told me that Tiger Woods actually does weight training.兩年前，我的朋友已經告訴我，老虎伍茲實際上不負重訓練。 However, that time, we could not have any solid proof.然而，那個時候，我們不能有任何堅實的證據。 Fortunately, I came across an interview article last week and it is true that Woods spend lots of time in gym.幸運的是，我碰到的採訪文章上週，這是真的，老虎伍茲花費很多時間在健身房。

Wait, who is Tiger Woods?等待，誰是老虎伍茲？

Nope, not a real tiger.不，不是真實的老虎。

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. 老虎伍茲是美國的職業球員 ， 其迄今取得的成就 ， 他的排名中最成功的球員之一。老虎伍茲收入最高的職業運動員在2006年約1億美元的獎金和背書。

After 31-year-old Tiger Woods won his 13th major at Southern Hills in August 2007, he said this, “Other guys have gotten tired.經過31歲的老虎伍茲贏得了他第13個大滿貫在南丘在2007年8月，他說這一點， “其他球員變得疲憊。 You see their shoulders slumping and dragging.你看到他們的肩膀上塌落和拖延。 I feel fine.我覺得很好。 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.”您應始終刻苦訓練和蕭條的對接。 並不是所有人都認為 ， 高爾夫運動 ， 他們不把它作為。他們付出了代價。 “

This championship in Oklahoma had the hottest conditions in major championship history, with temperatures reaching 39 degree Celsius during the final round.這項賽事已在俄克拉何馬州最熱門的條件大滿貫賽歷史上，氣溫達到39攝氏度在最後一輪。 At least 264 people were treated for heat exhaustion.至少有264人接受治療中暑。 The ability to stay focus for the 4-day tournament was paramount.能夠集中住宿的4天的比賽是至關重要的。 Woods believes that his renowned fitness has given him an edge in golf's biggest events.伍茲認為，他的著名的健身給了他的優勢在高爾夫上最大的事件。

Yes, Woods' effort working out at gym differentiates himself from others. Therefore, many amateur golfer wants to learn about his workout.是的， 老虎伍茲的努力工作在健身房區分自己從他人。因此，許多業餘球手想了解他的鍛煉。 They all think that it must be some special program that is never been done before.他們都認為，必須有一些特殊的程序，是從未有過的。 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.為了讓更多的神秘， 老虎伍茲從來沒有談到他的健身房鍛煉公開。這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，他終於與我們分享。

Even after being a father, Tiger Woods actually still finds time for workouts at gym as many as six days a week.即使在作為一個父親，老虎伍茲實際上仍然認定的時間在健身房鍛煉多達每週六天。 His trainer, Keith Kleven, disclosed that Tiger Woods has gained about 30 pounds of muscles for the past 10 years .他的教練基思克萊文透露， 老虎伍茲已經上漲了大約30磅的肌肉 ， 在過去10年 。 In 1996, Woods was 6-foot-2 and 158 pounds. 1996年，老虎伍茲身高6英尺2和158英鎊。 He tried to gain weight, but his father told him that family history suggested he would not be able to do so.他試圖體重增加，但他的父親告訴他，家族史的建議，他將不能夠這樣做。 Even Woods continued to lift weights, results were not obvious.老虎伍茲繼續提升重量，結果並不明顯。 However, the change occurred about the time he won the career Grand Slam in 2000 at age of 24.然而，發生變化的時候，他贏得了四大滿貫賽在2000年24歲。 He was delighted that he finally felt strong and all his hard work has paid off.他很高興，他終於感到強烈和他的所有努力得到了回報。

Tiger Woods' workout regimen at gym : 老虎伍茲在健身房鍛煉方案 ：
1) Cardiovascular warm-up exercise (30 minutes) including treadmill, stair stepper or bike. 1 ）心血管熱身運動 （ 30分鐘） ，包括跑步機，樓梯步進或自行車。

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 ）全身伸展重點放在肌肉的雙腿和軀幹。教練協助他接受物理治療，以幫助他的身體準備關節的嚴格的揮桿高爾夫俱樂部。

3) Core exercises (focusing in posture and balance) 3 ）核心演習（側重於姿勢和平衡）
These exercises are performed to strengthen the muscles that stabilize his body.這些演習是為了加強肌肉的穩定他的身體。 Core training involves keeping the torso in place while taking his limbs through different movements.核心培訓涉及的軀幹保持在他的四肢同時通過不同的運動。 This workout helps to improve the muscles of the abdomen and back.這鍛煉有助於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.這些肌肉是關鍵肌肉扭曲需要經受身體在揮桿。 For example, Woods may sit on the medicine ball and perform dumbbell curl while trying to maintain his balance on the ball.例如，老虎伍茲坐在醫藥球和執行啞鈴彎舉，同時試圖保持其平衡球。 He may also anchors long rubber bands to fixed positions and performs movements similar to the golf swing.他也可主播長期橡皮筋固定陣地和執行動作類似揮桿。

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

5) Weight training 5 ）重量訓練
Now, this is the most interesting part.現在，這是最有趣的部分。 On high-intensity days, he lifts 80 percent of his maximum weight doing exercises such as the bench press, the shoulder press and squats.在高強度的天，他升降機百分之八十的他最大重量做運動，如臥推，肩出版社和蹲下。

Keith Kleven did not disclose how much weight Woods is doing, but rumor said that Woods was基思克萊文沒有透露有多少重量伍茲是這樣，但傳聞說 ， 老虎伍茲 bench pressing 板凳緊迫 about 300 pounds (about 136 kilogram). Many doubt so . 約300英鎊 （約合一三六公斤） 。 許多人懷疑的 。 Yes, I do not think that he ever did that.是的，我不認為他以往任何時候都沒有說。 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，他不應該做的事往往。 加載將他的肩關節的危險越來越受傷。不是風險，他願意採取可能斷送他的職業生涯。

Spy shots taken when Tiger Woods are doing bench press.間諜拍攝當老虎伍茲在做臥推。

Tiger Woods trains with weight machines, free weights, dumbbells and medicine balls.老虎伍茲列車重量機，免費重量，啞鈴和藥品球。 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，伍茲並不不同於典型舉重的是，他嘗試執行各種演習在運動和立場 ， 模仿揮桿 。 He works on his golf posture and grip strength by lifting dumbbells.他的作品在他的高爾夫姿勢和握力取消啞鈴。 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由於揮桿是一個非常活躍的運動，我相信大部分的老虎伍茲的演習是這樣做的方式，而不只是坐在做 isolation exercise 孤立行使 for individual muscles.個別肌肉。

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. 老虎伍茲說 ， 他沒有任何自我在健身房。他認為，重要的是要聽取他的身體時，來推動重量。 Therefore, he never hurt himself by taking too much load.因此，他從來沒有傷害自己的考慮太多的負荷。 It is no surprise that he opts for high repetitions with smaller weights.毫不奇怪，他選擇高重複較小重量。 These workouts include leg-press (with machine) and這些訓練包括腿新聞（機器）和 biceps-curl 二頭肌，捲曲 (with machine too) nowadays. （機器太）現在。

5) Cool down 5 ）冷下來
Woods stretches again to cool down.老虎伍茲再次延伸降溫。

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. 有些人說 ， 老虎伍茲是類固醇是 ， 肌肉。可能是這些人只是拒絕認為，世界最富有的球員是工作在健身房很難形狀。

I do not play golf.我不打高爾夫。 Not a fan of Tiger Woods either.不喜歡老虎伍茲不是。 However, let's agree that Tiger Woods is a champion.然而，讓我們一致認為，伍茲是一個冠軍。 I hope that we can learn from a champion and not to discount his achievement by accusing him taking steroid.我希望我們能夠學習的冠軍，而不是他的成就，折扣指責他採取類固醇。 In fact, his physique is attainable by almost everyone, provided we work out like him consistently.事實上，他的體質是可以實現的幾乎每個人，只要我們像他那樣工作始終。

Some people also said that, “Hey, we all can build a physique like Tiger's. 也有人說， “嘿，我們都能夠建立一個體格像老虎的。 Not that tough.” Yes. 不是艱難的。 “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，記住，老虎伍茲已經31歲，並保持平穩運動範圍，同時對自己的揮桿獲得的實力和質量，僅僅是印象深刻。 Don't you agree?難道你不同意？

Physical fitness is always a huge advantage in any sport.體能是一個巨大的優勢在所有運動中。 The fitter you are, the better you are in winning the games.你的身體，更好地你贏得比賽。 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茲贏得獎杯，只要記住，這個傢伙在健身房訓練太艱苦。 正如他所說 ， “我破產我屁股為了保持身材 。 ”

No joke, every champion works hard behind the scene.不是開玩笑，每一個冠軍努力幕後。

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爾夫球遊戲（與在健身房鍛煉） ？

You may want to check out some of the bestselling books about Tiger Woods:您可能需要檢查的一些最暢銷的書籍老虎伍茲：

• How to Really Improve Your Golf Games?如何真正提高你的高爾夫球？
• How To Relieve Shoulder Pains Like Kerri Wash With Kinesio Tape?如何緩解肩部疼痛像直播洗滌機能磁帶？
• How Michael Phelps Managed To Break So Many Swimming World Records, One After Another?如何菲爾普斯打破所以許多游泳世界紀錄，一個又一個？
• After 24 Hours of Waiting…經過24小時的等待...

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