原文翻譯：
如果世間最好的狀態(tài)是為了變強(qiáng)大而拼命地伸展自己匙姜，為什么你不呢？
CHRISTOPHER SOMMER
克里斯多夫·薩默爾(IG/FB:@GYMNASTICBODIES,GYMNASTICBODIES.COM)是前任美國(guó)國(guó)家體操隊(duì)教練和 GymnasticBodies 的創(chuàng)始人冯痢，GymnasticBodies 是一個(gè)健身訓(xùn)練系統(tǒng)氮昧，這個(gè)系統(tǒng)我自己也嘗試了8個(gè)月（它不隸屬任何機(jī)構(gòu)）。作為享譽(yù)世界的體操教練浦楣，薩默爾以將他的學(xué)生培養(yǎng)成最強(qiáng)壯袖肥，最有力的世界運(yùn)動(dòng)員而著稱。在他40年的教練生涯中振劳，薩默爾教練將他的訓(xùn)練技巧認(rèn)真地記錄下來 — 他的成功和失敗 — （這樣做）以便于他能把關(guān)鍵的要素系統(tǒng)地變成能讓高手和新手運(yùn)動(dòng)員練習(xí)的優(yōu)秀方法椎组。他利用40年的細(xì)心觀察創(chuàng)建了Gymnastic Strength Training(GST)。
本文精神動(dòng)物：獵鷹
背景故事
在去年历恐， GST 和雙人瑜伽 AcroYoga （本書第53頁(yè)）的結(jié)合徹底改變了我自己寸癌。39歲的我變得比我20歲的時(shí)候還要柔韌和靈活了。盡管我在書中講了關(guān)于雙人瑜伽動(dòng)作的要點(diǎn)弱贼，但我難免會(huì)遺漏掉可以通過視頻和圖片表達(dá)的內(nèi)容蒸苇，不過不用擔(dān)心，你可以上谷歌哦吮旅。
在你的劣勢(shì)上下功夫
“如果你想成為種子選手溪烤，你現(xiàn)在必須是個(gè)布丁（笨拙）”—要想有所成就庇勃，必須放下一切檬嘀，那么剛開始看起來肯定很笨拙。
當(dāng)我抱怨自己直臂后舉（請(qǐng)想象一下：雙手緊握同時(shí)放在你的后背责嚷，手臂伸直鸳兽，然后不帶彎曲地緩緩抬升）的動(dòng)作如此笨拙時(shí)，教練首先告訴我的是：當(dāng)你對(duì)自己越?jīng)]有信心再层，甚至要放棄時(shí)贸铜，越要迎難而上堡纬，克服你的弱點(diǎn)。我自己最大的弱勢(shì)：直臂后舉和胸椎彎拱（相對(duì)應(yīng)的還有后背彎拱）蒿秦。在經(jīng)過3-4周的練習(xí)后烤镐，效果提升了10% ?— ?從一開始我的動(dòng)作能讓教練吐到現(xiàn)在能讓教練笑（說明已經(jīng)有了質(zhì)的進(jìn)步）— 困擾我多年的身體問題（就是之前那些在開始的時(shí)候顯得如此笨拙的動(dòng)作）終于徹底消失了。為了能讓你找到自己身體的薄弱點(diǎn)和劣勢(shì)棍鳖，可以找你身邊的教練或其他人進(jìn)行功能性運(yùn)動(dòng)測(cè)試（FMS）炮叶。就像薩默爾所說的那樣：“不管你現(xiàn)在擁有什么，你應(yīng)該盡最大努力將你所擁有的能力發(fā)揮出來渡处。 ”（不要抱怨自己的劣勢(shì)镜悉，而要將它們變成你的優(yōu)勢(shì)）
“柔韌度”VS“靈活度”
薩默爾是我見過對(duì)“柔韌度”和“靈活度”之間的差別描述地最為具體和清晰的教練∫教保“柔韌度”可能是被動(dòng)的侣肄，但是“靈活度”需要通過整個(gè)移動(dòng)的范圍以及最終移動(dòng)的范圍來確認(rèn)你的身體抗壓強(qiáng)度。我們也可以看書中15頁(yè)和18頁(yè)的兩個(gè)“靈活度”的例子醇份，它們也被可看作是“主動(dòng)柔韌度”（與被動(dòng)柔韌度相對(duì)）稼锅。“屈體上仰”就是一個(gè)特別清晰的證明僚纷，它會(huì)測(cè)試大部分人身體抗壓強(qiáng)度的極限矩距。
請(qǐng)保持訓(xùn)練強(qiáng)度的一致性和連貫性
“慢點(diǎn)，干嘛這么著急怖竭？”薩默爾教練的提醒：首相要確定你已經(jīng)適應(yīng)了當(dāng)前的訓(xùn)練強(qiáng)度锥债，然后再慢慢增加強(qiáng)度，要讓自己訓(xùn)練強(qiáng)度前后連貫一致痊臭。如果你想一口吃個(gè)大餅哮肚，那么受傷你是逃不掉的。在 GST（Gymnastic Strength Training）中趣兄，驚喜通常會(huì)不知不覺的出現(xiàn)绽左，而這之前你可能長(zhǎng)時(shí)間看不到任何進(jìn)步。大概在六個(gè)月內(nèi)你會(huì)一直處于收效甚微的狀態(tài)艇潭，而我感覺有非常大的進(jìn)步也是突然之間的事（正所謂量變引起質(zhì)變）拼窥，但這對(duì)于薩默爾教練來說沒有什么驚訝的。
“我過去經(jīng)常告訴我的運(yùn)動(dòng)員：有笨的運(yùn)動(dòng)員蹋凝，也有老的運(yùn)動(dòng)員鲁纠，但沒有又老又笨的運(yùn)動(dòng)員，因?yàn)樗鼈兌妓懒索⒓拧改含！?/p>
從“控制飲食 與 鍛煉”到“吃 與 訓(xùn)練”
薩默爾教練不喜歡將健康和“控制飲食 與 鍛煉”畫上等號(hào)。他發(fā)現(xiàn)更有效的是：“吃 與 訓(xùn)練”迄汛。一個(gè)是是為了美捍壤，另一個(gè)是為了實(shí)用骤视。前者沒有明確的目標(biāo)，而后者總是有明確的目標(biāo)鹃觉。
他們盡然不做熱身運(yùn)動(dòng)专酗！
薩默爾教練講述了一個(gè)大概在2017年他參加一個(gè)非體操成年組的研討交流會(huì)的情景：
“當(dāng)時(shí)我們身邊全都是站著野獸般一樣的舉重高手，它們擁有強(qiáng)壯的肌肉盗扇。這些越強(qiáng)壯的運(yùn)動(dòng)員就能越快的蹲下祷肯，他們的膝蓋，腰疗隶，腳踝…這些身體部位長(zhǎng)得就像嬰兒一樣佑笋。當(dāng)時(shí)我們也沒有進(jìn)行激烈的任何討論，只是站在適當(dāng)?shù)牡胤介_始做些簡(jiǎn)單的彈跳熱身運(yùn)動(dòng)斑鼻。
“不會(huì)吧蒋纬！他們根本不會(huì)做像我一樣的初級(jí)熱身運(yùn)動(dòng)。他們的靈活性如此之差坚弱，而我們用了15分鐘就做完了日程安排的熱身運(yùn)動(dòng)項(xiàng)目颠锉。這些運(yùn)動(dòng)沒什么復(fù)雜的，也沒什么強(qiáng)度史汗，只是些簡(jiǎn)單的，基礎(chǔ)的伸展運(yùn)動(dòng)拒垃。這樣的運(yùn)動(dòng)能使一天的肌肉處于放松的狀態(tài)停撞。但那些所謂強(qiáng)壯如牛的運(yùn)動(dòng)員做了整整一個(gè)半小時(shí)，最后全部累趴下了悼瓮，當(dāng)時(shí)的場(chǎng)景就像我在越南或者拍一部戰(zhàn)爭(zhēng)片一樣戈毒。于是我非常驚訝的看著我們的學(xué)員，然后說 ‘我現(xiàn)在該怎么辦横堡？他們盡然不做熱身運(yùn)動(dòng)埋市，他們盡然不做熱身運(yùn)動(dòng)！’ ”
為什么那些奧運(yùn)男選手有如此大的肱二頭济道宅？
男奧運(yùn)體操運(yùn)動(dòng)員的肱二頭肌一般都會(huì)很大很強(qiáng)壯，他們主要是通過直臂運(yùn)動(dòng)胸蛛，特別是吊環(huán)運(yùn)動(dòng)來鍛煉肱二頭肌污茵。
但是作為一個(gè)新手我們?cè)鯓硬拍茏龅醐h(huán)運(yùn)動(dòng)來鍛煉我們的肱二頭肌呢？我是用一個(gè)50/50的滑輪組將我自身的重量分?jǐn)偝鋈ピ嵯睿@個(gè)跟在吊環(huán)上是差不多的泞当。然后我將這組滑輪和一根綁有金屬裝置的杠桿組合在一起，這個(gè)金屬裝置可以放置我的前手臂民珍，那么我就可以將自己抬升起來襟士，這樣就是一個(gè)自制的吊環(huán)了盗飒。像類似的吊環(huán)裝置最好的版本是在歐洲，而在美國(guó)則是用的類似“iron cross trainers”的裝置陋桂。
3種每個(gè)人都可以做的肩部練習(xí)動(dòng)作
>? ? J-Curl(下一篇就會(huì)介紹)
>? ? 肩部伸展：將雙手放在后背逆趣，然后緊握雙手，慢慢地抬升章喉，或者坐在地板上用手支撐起你的臀部然后移動(dòng)汗贫。
>? ? 胸橋運(yùn)動(dòng)：首先向后抬起你的腳，盡量地抬起（大約離地1米以上）秸脱，讓你的肩膀和上背有明顯的拉伸感落包，然后將所有的注意力集中在你的手臂上，伸直你的手臂（如果有可能摊唇，還可以伸直你的腿）咐蝇，最后保持好姿勢(shì)進(jìn)行深呼吸。
適合非體操人士的運(yùn)動(dòng)目標(biāo)
下面的這些目標(biāo)是將許多力量和靈活性的運(yùn)動(dòng)整合成一個(gè)動(dòng)作：
初級(jí)：J-Curl
中級(jí)：跨踏式倒立[我正在練習(xí)]
高級(jí)：斯塔爾德式倒立
有時(shí)候你僅僅只需要一個(gè)震動(dòng)按摩棒
薩默爾教練給我介紹了一位俄羅斯醫(yī)療按摩專家巷查，這位專家建議我使用一個(gè)帶插頭的日立牌震動(dòng)按摩棒有序。（后面有點(diǎn)污這里就不翻譯了，但可以看原文岛请，哈哈）
只是開個(gè)玩笑了旭寿，使用這個(gè)按摩棒可以放松你緊張的肌肉（比如有時(shí)候肌肉忽然緊張起來）。你可以將這個(gè)按摩棒放在你腹肌上崇败，調(diào)整到合適的震動(dòng)頻率盅称，然后按摩個(gè)20-30秒。另外使用按摩棒對(duì)于緊張性頭疼和落枕有很好的放松效果后室，你可以將按摩棒放置在你的枕骨部位（頭蓋骨的正下方）缩膝。注意：將按摩棒放置在家里可能顯得很異樣或者看上去也非常的棒（呵呵）。最后祝你能有個(gè)好的按摩體驗(yàn)岸霹。
譯者筆記：
本文主人公克里斯多夫·薩默爾教練疾层，通過他40年的體操執(zhí)教經(jīng)驗(yàn)告訴作者蒂莫西·費(fèi)里斯很多體操上的訓(xùn)練技巧，但作者得到最多可能是對(duì)于自身的劣勢(shì)是如何轉(zhuǎn)化為優(yōu)勢(shì)的贡避。薩默爾教練時(shí)常提醒我們痛黎，開始不能著急，當(dāng)遇到困難特別是自己的弱點(diǎn)時(shí)刮吧，我們應(yīng)該迎難而上舅逸，慢慢地一點(diǎn)點(diǎn)地克服困難，可能在開始甚至是相當(dāng)長(zhǎng)的時(shí)間里進(jìn)步緩慢皇筛，但越是處于這種境地越是要耐得住寂寞和枯燥乏味琉历，奇跡或許就出現(xiàn)在你一覺醒來的時(shí)候。
本文中主要講了訓(xùn)練身體柔韌度和靈活性的一些動(dòng)作和技巧，還有些是我們平時(shí)在家里就可以練習(xí)的基本動(dòng)作旗笔，比如直臂后屈彪置，胸椎拱屈和后背拱屈。文中還提到了我們作為新手怎樣利用類吊環(huán)裝置鍛煉我們的肱二頭肌蝇恶，有條件的可以去試試拳魁。最后的小按摩棒確實(shí)是個(gè)好東西（不許瞎想哦，誰(shuí)想誰(shuí)污撮弧，哈哈哈）潘懊，它對(duì)我們的頭疼和落枕都能起到很好的放松作用哦！
趕快試試吧贿衍！
原文：
“If the best in the world are stretching their asses off in order to get strong , why aren’t you? ”
CHRISTOPHER SOMMER
Christopher Sommer (IG/FB:@GYMNASTICBODIES,GYMNASTICBODIES.COM) is a former U.S. National Team gymnastics coach and founder of GymnasticBodies, a training system that I’ve tested for the last 8months (no affiliation ). As a world-renowned coach, Sommer is known for building his students into some of the strongest, most powerful athletes in the world .During his extensive 40-year coaching career , Coach Sommer took meticulous notes on his training techniques — his wins and failures — so that he? could translate the best elements into a superior exercise system for both high-level and beginner athletes . His four decades of careful observation led to the birth of Gymnastic Strength Training(GST).
Spirit animal :Falcon
BACK STORY
The combination of GST and AcroYoga (page 53) has completely remodeled my body in the last year . I’m more flexible and mobile at age 39 than I was at age 20. I’m going to skip explaining a lot (e.g.,Maltese, St-alder press handstand)that is best seen in? video or pictures , though I’ll describe the most critical (starting on page 53).Google is your friend.
ON WORKING ON YOUR WEAKNESSES
“If you want be a stud later , you have to be a pud now.”
Coach first told me this when I was complaining about slow progress with shoulder extension (imagine clasping your hands together behind your back, arms straight , then raising your arms without bending at the waist). When in doubt, work on the deficiencies you’re most embarrassed by. My biggest weaknesses are shoulder extension and bridging using the thoracic spine (versus lower-back arch).After improving them 10% over 3 to 4 weeks —going from “making coach vomit” to merely “making coach laugh”—a host of physical issues that plagued me for years completely disappeared .To assess your biggest weaknesses , start by finding a Functional Movement Screen (FMS) near you . Related from Sommer: “You’re not responsible for the hand of cards you were dealt. You’re responsible for maxing out what you were given.”
“FLEXIBILITY” VERSUS “MOBILITY”
Sommer’s distinction ?between “flexibility” and “mobility” is the most concrete and clear I’ve heard .“Flexibility” can be passive , whereas “mobility” requires that you can demonstrate strength throughout the entire range of motion, including the end range. See the J-curl and pike pulse exercises on page 15 and 18 for two examples of mobility , which can be also be thought of a “active flexibility.” The pike pulse is a particularly? clear demonstration , as it tests “compression strength” in a range that most people never experience.
CONSISTENCY OVER INTENSITY
“Slow down. Where's the fire?” This is Coach’s constant reminder that certain adaptations take weeks or months of consistent stimuli (see page 160). If you rush , the reward is injuries. In GST , there are surprising stair steps after long periods of zero progress. Roughly six months into doing his “hamstring series” with minor gains , I seemingly doubled my max ranges overnight. This was completely unsurprising to Sommer.
“I used to tell my athletes there are stupid gymnasts , and there are old gymnasts , but there are no old , stupid gymnasts because they're all dead.”
“DIET AND EXERCISE” ?“EAT AND TRAIN”
Coach Sommer dislikes the fitness fixation on “diet and exercise.” He finds it much more productive to focus on “eat and train.” One is aesthetic, and the other is functional. The former may not have a clear goal , the latter always does.
THEY FAILED WARMUP!
Coach describing his first-ever seminar for non-gymnast adults, in roughly 2007:
“We’ve got all of these beasts there [advanced lifters], and they’re strong. I tried to do my entry—level plyometric group work and some floor work with them. The stronger the athlete , the faster they went down: knees, lower back , ankles···from baby stuff. We’re not talking anything hard. We’re talking about standing in place , and , with knees straight, being able to bounce down the floor using just your calves.
“No way. Their tissues couldn’t take it. They hadn’t done anything like it. [To show you ] how bad mobility was , we had 15 minutes on the schedule to stretch. Nothing intricate ,Nothing intense —just an easy, basic stretch. Get them loosened up for the day. That stretch took an hour and a half to complete. There were bodies lying everywhere. It was like I was in Vietnam or filming a war movie. I turned to my staff, and I’m like ,’What the fuck am I supposed to of now? They failed warmup. They failed warmup.’”
WHY THOSE OLYMPIC BOYS HAVE GIGANTIC BICEPS
Male Olympic gymnasts don’t have biceps the size of their waists from curls. It comes largely from straight—arm work , especially Maltese work on rings.
But how on earth can you practice a Maltese as a novice? I use a 50/50 pulley system to cut my body—weight resistance in half , which is similar to the Ring Thing (Power Monkey Fitness ) or generic “dream machine” that Jason Nemer (page 46) loves using. I combine this with “power levers” strap—on metal gauntlets that allow me to attach the ring ropes to my forearms anywhere between the elbow and the fist. This allows me to use progressive resistance , starting near the elbow and moving out to the hand. The best versions are currently only available in Europe , but there are vaguely similar “iron cross trainers” available in U.S.
3 MOVEMENTS EVERYONE SHOULD PRACTICE
>.? J—Curl(page 15)
>.? Shoulder Extension:Lift a dowel behind your back (standing) ,or sit on the floor and walk your hands backward behind your hips.
>.? Thoracic Bridge:Elevate your feet enough to feel the bulk of the stretch in the upper back and shoulders, not the lower back. The feet might be 3+ feet off the ground. Ensure you can concentrate on straightening your arms (and legs, if possible), holding the position, and breathing.
GOOD GOALS FOR ADULT NON—GYMNASTS
The following goals incorporate many different aspects of strength and mobility into single movements:
Beginner:J—Curl
Intermediate:Straddle Press Handstand[TF: I’m working on this]
Advanced:Stalder Press Handstand
SOMETIMES, YOU JUST NEED A VIBRATOR
Coach Somer introduced me to a Russian medical massage specialist who recommended I use the plug—in ( not cordless) model of the Hitachi Magic Wand on its high setting. I’ve never experienced such heights of ecstasy. Thanks Vladimir !
Just kidding. In this case , It’s for relaxing hypertonic muscles(i.e., muscles that are tense even though they shouldn’t be ). Just place the wand on your muscle belly (not insertion points ) for 20 to 30 seconds , which is often all it takes at the proper hertz. Tension headaches or a stiff neck? It’s great for relaxing the occipitals at the base of the skull. Warning :Having Hitachi Magic Wands lying out around your house can go terribly wrong—or terribly right. Good luck explaining your “hypertonic muscles.” As one friend said to me ,”I think my wife has that has the same problem…”
推薦閱讀：
中文名 —— 《巨人的工具》
原名 —— TOOLS OF TITANS
—— 蒂莫西.費(fèi)里斯 （Tim Ferriss）著
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