原文翻譯：
GYMNAST STRONG（體操運(yùn)動(dòng)員之強(qiáng)健）
特別且有效的體重鍛煉：不需要設(shè)備器材通過(guò)自身體重克服重力來(lái)鍛煉自己肌肉的訓(xùn)練。
在薩默爾教練不到8個(gè)月的指導(dǎo)下，讓我看見(jiàn)了自己原本認(rèn)為打算要放棄的方面有了意想不到的進(jìn)步。
開始的時(shí)候要做一些你喜愛(ài)的體操練習(xí)動(dòng)作，然后你就會(huì)意識(shí)到體操練習(xí)可以鍛煉你之前根本沒(méi)有注意到的一部分肌肉。
QL 運(yùn)動(dòng) —— 一種不一樣的熱身運(yùn)動(dòng)
薩默爾教練從舉重運(yùn)動(dòng)員丹尼湯普森 Donnie Thompson 借鑒了這套練習(xí)，并將這些練習(xí)叫做“butt walk”（利用臀部進(jìn)行移動(dòng)）。 Donnie Thompson “超級(jí)丹” 是舉起超過(guò)3,000磅（約1360kg,包括抓舉，挺舉，蹲下等整個(gè)全套動(dòng)作）。QL運(yùn)動(dòng)是為了鍛煉你的臀部肌肉和你的腰方肌，腰方肌被“超級(jí)丹”稱作 “你后背后的狂暴巨人（腰方肌的強(qiáng)大可以讓一個(gè)人更加的有力量而且站得更穩(wěn)）”：
1.坐在一個(gè)墊子上，將腿向前伸展，感覺(jué)腳踝有被拉伸的感覺(jué)即可，然后挺直你的后背，伸直你的腿。這個(gè)姿勢(shì)就叫做屈體，這本書中很多地方會(huì)涉及到這個(gè)姿勢(shì)。
2.將壺鈴或者啞鈴舉到你的鎖骨位置。我本人體重170磅（約77kg，使用的是30—60磅的壺鈴，約13—27kg）。我用的壺鈴是帶有把兒的，而“超級(jí)丹”喜歡托著底部直接舉起。
3.將你的腿伸直，膝蓋不能彎曲，然后左右挪動(dòng)你的臀部向前移動(dòng)，我通常會(huì)移動(dòng)10—15英尺（大約3-4米的樣子）。
4.然后再向后退著移動(dòng)3-4米。就這樣子來(lái)回移動(dòng)就是了。
Jefferson Curl(J-Curl)—— 一種體重鍛煉的練習(xí)
薩默爾教練說(shuō)：這個(gè)過(guò)程緩慢且需要耐心，不能操之過(guò)急。對(duì)于這種負(fù)載來(lái)鍛煉柔韌度的練習(xí)，不是讓你拼命地機(jī)械地去拉伸你的肌肉，而是要平滑地控制好每天的節(jié)奏，慢慢地進(jìn)行。這個(gè)練習(xí)的最終目標(biāo)就是能舉起和你身體重量一樣的杠鈴（這里是指做 J-Curls 練習(xí)時(shí)舉起的姿勢(shì)，見(jiàn)下圖），但我是從15磅開始練的，到目前我已經(jīng)加到了50-60磅了。這樣的練習(xí)對(duì)鍛煉胸部和后背的肌肉效果真是令我意想不到，而且同時(shí)也鍛煉了我的腿后肌。當(dāng)我問(wèn)薩默爾教練 J-Curls 練習(xí)的頻率時(shí)，他說(shuō)：“頻率是要和你的呼吸一致”。也就是說(shuō)，J-Curls 是作為每個(gè)基礎(chǔ)運(yùn)動(dòng)強(qiáng)度最低的元運(yùn)動(dòng)（基礎(chǔ)的基礎(chǔ)）。
1.首先，站直，腿并攏,雙手握住杠鈴，兩只手之間的距離和兩邊肩膀同寬。（圖A）想象你站在高處蹲舉的樣子。
2.然后將你的下巴緊貼胸前（目的是為了頭和身體一起移動(dòng)）慢慢地的彎下腰，從你的頸部椎骨開始每次向下移動(dòng)一個(gè)關(guān)節(jié)。（圖B）始終保持你的手臂伸直并且杠鈴要靠近你的腿，直到你不能再向下移動(dòng)為止。當(dāng)你的柔韌度變的越來(lái)越好時(shí)，你可以站在一個(gè)箱子上面，帶著可以將你的手腕放在腳趾上的目標(biāo)努力地去練習(xí)。在練習(xí)過(guò)程中要盡量保持腿和地面垂直，并且在你頭過(guò)腰之前臀部盡量不要向后凸出來(lái)。
3.最后，慢慢的站起來(lái)，同樣地每次伸展一個(gè)椎骨關(guān)節(jié)，記住，下巴最后才能伸出來(lái)。（圖C）以上3點(diǎn)是一套動(dòng)作，然后反復(fù)練習(xí)5-10遍即可。
Dips with ROT (Ring Turn Out)
先問(wèn)你一個(gè)問(wèn)題，你可以在吊環(huán)上做10-20 個(gè)標(biāo)準(zhǔn)的升降嗎？問(wèn)這個(gè)問(wèn)題你可能感到非常的吃驚，我甚至打賭你都很難在吊環(huán)上做5個(gè)單獨(dú)的（非連續(xù)）升降，到最高點(diǎn)后可以有適當(dāng)?shù)姆珠_（不必像圖片那樣豎直）。在做這個(gè)動(dòng)作練習(xí)時(shí)，你的屁股是不可以撅起或者你的身體是不可以前傾的，在最高點(diǎn)緩慢下沉?xí)r你需要非常好的臂力，在最低點(diǎn)上升時(shí)需要非常好的肩膀拉伸力。你可以先罵我，因?yàn)檫@個(gè)標(biāo)準(zhǔn)動(dòng)作實(shí)在太難了，不過(guò)你在8周后你要謝謝我，雖然困難但你可以慢慢得練，如果你開始能做到15個(gè)標(biāo)準(zhǔn)的升降，你可以考慮用吊環(huán)做俯臥撐，這種方法可以看 Kelly Starrett 凱利·斯塔雷特（第122頁(yè)）的介紹，這種方法也是他第一次展示給我看。對(duì)于做俯臥撐的標(biāo)準(zhǔn)后面會(huì)介紹到。
Hinge Rows
這個(gè)對(duì)于你來(lái)說(shuō)是一個(gè)中等難度而且低風(fēng)險(xiǎn)的練習(xí)動(dòng)作，它可以很好得鍛煉你的旋轉(zhuǎn)肌群（旋轉(zhuǎn)肌群由四條小肌肉所構(gòu)成：supraspinatus 棘上肌、infraspinatus 棘下肌、subscapularis 肩胛下肌和teres minor 小圓肌，四條連接肩胛骨和肱骨的肌肉協(xié)同運(yùn)作，讓肩關(guān)節(jié)得以做出復(fù)雜的三度空間動(dòng)作；讓手臂可做上舉、外展、伸展和旋轉(zhuǎn)等動(dòng)作）而且在吊環(huán)上可以進(jìn)行倒立以及幾乎體操中任何一個(gè)動(dòng)作。你可以想象一下，就像棺材里的吸血鬼忽然坐起來(lái)，然后擺個(gè)大力士的姿勢(shì)（秀秀自己的兩個(gè)手臂的肱二頭肌的樣子）。注意：在整個(gè)動(dòng)作過(guò)程當(dāng)中你一定要始終抓緊吊環(huán)。一旦你可以做上20個(gè)這樣的動(dòng)作后，你可以谷歌 “l(fā)at flys” ，然后根據(jù)視頻做“l(fā)at flys”。（見(jiàn)下圖）
1.當(dāng)你坐在地板上時(shí)，一副吊環(huán)的位置大約在你頭部上方一英尺（約30厘米）左右的地方。
2.你坐在地板上時(shí)，你一定要抓緊吊環(huán)。首先將你的腳后跟放在地板上，然后向后靠，手臂伸直，屁股離開地板，向上抬起。記住要盡量將自己的身體伸直（從頭到腳后跟）（圖A）
3.然后開始坐起來(lái)，直到你的頭在兩個(gè)吊環(huán)之間，并且你的身體和你的手臂都成90度（圖B），此時(shí)你的樣子就和剛才從棺材里坐起來(lái)的吸血鬼是一樣的（哈哈）。
4.最后緩慢地向后躺下，恢復(fù)到上面的步驟2的狀態(tài)，重復(fù)以上的步驟5-15次即可。
Ag walks with Support
這項(xiàng)運(yùn)動(dòng)對(duì)很多人都有效果，而且是一個(gè)很好用的鬧鐘。當(dāng)你們嘗試著做這項(xiàng)運(yùn)動(dòng)時(shí)，你們中99%的人將會(huì)意識(shí)到自己其實(shí)沒(méi)有那么好的肩膀柔韌度或臂力。
1.首先，找一些家具滑塊，就是我們?cè)诩乙苿?dòng)家具為了不讓地面有劃痕的滑塊，它看起來(lái)也有點(diǎn)像水杯墊。
2.然后，坐下來(lái)，將你的腳后跟放在滑塊上（我旅行時(shí)經(jīng)常將滑塊放在包里）。
3.再然后將你的手放在地板上，用手將自己支撐起來(lái)，記得手臂要伸直，屁股離開地板，盡量將身體伸直（從肩膀到腳后跟），就像在 hinge rows 運(yùn)動(dòng)中從頭到腳后跟伸直一樣。
4.是不是很簡(jiǎn)單？那現(xiàn)在，你可以移動(dòng)你的手，然后推著你的腳一起向前或向后。保持這樣的動(dòng)作運(yùn)動(dòng)5分鐘，剛開始的60秒里你可能感覺(jué)比較輕松，但后面… 竅門：當(dāng)你深夜2點(diǎn)在酒店走廊里做這項(xiàng)運(yùn)動(dòng)時(shí)，你會(huì)感覺(jué)無(wú)比地興奮，不相信，你可以試試（哈哈）
Pike pulses
當(dāng)一個(gè)傻瓜朋友嘲笑我練習(xí) GST 時(shí)，我此時(shí)就越想將它練好，因?yàn)?Pike Pulses 最后看起來(lái)會(huì)使你的頭搖晃，就像吃了搖頭丸一樣。
1.首先，屈體姿勢(shì)坐下，腿和腳伸直并攏，看著你的腳趾。
2.然后手盡量往你腳的方向靠，直到手不能往前為止（或者也可以將手放在腳的前面）。
3.那么現(xiàn)在，試著向上抬起你的腳后跟離地面約1-4英尺（約3-10厘米左右），這樣就是一個(gè)基本動(dòng)作單元或者稱為一次“Pulse”。對(duì)于你們99%的人來(lái)說(shuō)，這幾乎不可能完成，而且你會(huì)覺(jué)得自己看起來(lái)就像一個(gè)冰雕。為了降低難度，你可以減少幅度和將你的手放于臀部和膝蓋之間的位置，這樣的難度就可以讓你最起碼完成15-20次的“Pulse”。
如果你現(xiàn)在做得蠻好的話，接下來(lái)你可以嘗試將自己的后背靠在墻上，那么看看會(huì)發(fā)生什么呢？對(duì)不起，是我不好，僅僅是開個(gè)玩笑，這樣做你根本一次“Pulse”都做不了，你只能前后搖擺，就像個(gè)搖籃似的。靠墻是讓你老實(shí)點(diǎn)（警察是不是經(jīng)常叫一些可疑人靠墻不要?jiǎng)樱缓笳f(shuō)“老實(shí)點(diǎn)”），哈哈！
Cast Wall Walk
如果你沒(méi)有體操訓(xùn)練的基礎(chǔ)，那么這項(xiàng)運(yùn)動(dòng)可能會(huì)使你感興趣，也可能讓你感覺(jué)很糟糕。當(dāng)你感覺(jué)這項(xiàng)運(yùn)動(dòng)沒(méi)什么用時(shí)，我經(jīng)常以它來(lái)作為我結(jié)束所有鍛煉的一項(xiàng)收尾運(yùn)動(dòng)，所以我也推薦你這么去做。首先，我們先來(lái)做些準(zhǔn)備工作。
挺胸收腹：坐在一張椅子上，背挺直，將兩只手放在膝蓋上。現(xiàn)在盡量地挺胸收腹；通過(guò)收縮腹肌來(lái)將自己的身體變“shorten”。整個(gè)運(yùn)動(dòng)過(guò)程中要始終保持這個(gè)姿勢(shì)。
肩部向前伸展：保持好收腹的動(dòng)作，現(xiàn)在假設(shè)你正拿著電話聽(tīng)筒的一端，此時(shí)你的肩膀應(yīng)該處于胸前的位置，而且你的胸骨會(huì)被強(qiáng)烈地向后拉伸。保持好這個(gè)姿勢(shì)，然后調(diào)整你的手臂，使你的手臂越過(guò)你的頭頂，最后盡量地向上伸展，越高越好。到目前為止，準(zhǔn)備姿勢(shì)做好了，聽(tīng)著，不要?jiǎng)樱３趾眠@個(gè)姿勢(shì)，好戲才剛剛開始。
1.首先，保持好挺胸，收腹，舉手的姿勢(shì)走到墻邊，然后靠著墻倒立，但臉要朝著墻。（圖A）
2.然后，讓你的身體保持一條直線，手慢慢地在地板上向前移動(dòng)，同時(shí)你的腳也慢慢地向下移動(dòng)。（圖B）記住你的膝蓋要伸直，此時(shí)是用你的腳踝進(jìn)行挪動(dòng)，而且步子要小。
3.等你的腳到了最下面時(shí)（落地），此時(shí)你的姿勢(shì)應(yīng)該是和你做俯臥撐時(shí)的姿勢(shì)是一樣的。（圖C）然后最大限度地調(diào)整自己的收腹動(dòng)作和肩部伸展動(dòng)作（這就是標(biāo)準(zhǔn)的俯臥撐動(dòng)作）。
4.最后，再倒著回去，將姿勢(shì)恢復(fù)到（圖A），也就是倒立的姿勢(shì)，以上的全套動(dòng)作稱之為一套動(dòng)作。
這項(xiàng)運(yùn)動(dòng)的目標(biāo)是要做10次循環(huán)重復(fù)，如果做不到，最起碼盡量多做幾個(gè)。如果你感覺(jué)可能堅(jiān)持不住了，建議你先休息會(huì)再繼續(xù)，否則你的頭和臉都會(huì)遭殃！
譯者筆記：
本文讓我印象最深的就是利用滑輪做 Ag walks ，特別是能讓你在半夜興奮不已，我雖然沒(méi)有在半夜做這項(xiàng)運(yùn)動(dòng)，但我每次學(xué)習(xí)工作累的時(shí)候會(huì)做類似的動(dòng)作——首先站直，兩腳分開，然后身體慢慢地向后傾，擺好姿勢(shì)向前走動(dòng)，然后再向后走動(dòng)，如此往復(fù)5次左右即可。如果次數(shù)多了會(huì)感到有點(diǎn)累，這樣的運(yùn)動(dòng)能使你感覺(jué)精神煥發(fā)，再次投入學(xué)習(xí)工作中去效果會(huì)非常好，如果此時(shí)你感覺(jué)累了，那就快試試吧。其他的一些運(yùn)動(dòng)我還在嘗試中，不妨你也一起來(lái)嘗試一下，或許會(huì)有意想不到的驚喜哦！
原文：
GYMNAST STRONG
Unusual and Effective Bodyweight Exercises
In less than eight weeks of following Coach Sommer’s protocols , I saw unbelievable improvement in areas I’d largely given up on.
Try a few of my favorite exercises , and you’ll quickly realize that gymnasts use muscles you didn't even know you had.
QL Walk — An Unusual Warmup
Coach sommer borrowed this exercise from power lifter Donnie Thompson, who calls it the “butt walk.” Donnie “Super D” Thompson is the first person to hit a power lifting total of more than 3,000 pounds ( bench press + deadlift + squat ).The QL walk is intended to get your glutes and quadratus lumborum (QL) firing , the latter of which Donnie calls “an angry troll in your back”:
1.Sit down on a mat(or gravel, if you want to turn your ass into hamburger meat ). Legs are extended in front of you , ankles can be touching or slightly apart , and your back should be straight. I keep legs together. this is “pike” position , which I’ll refer to quite a bit in this book.
2.Lift a kettlebell or dumbbell to your collarbones (think front squat) . I weigh 170 pounds and use 30 to 60 pounds. I hold the kettlebell “horns,” but Donnie prefers to support it from underneath.
3. Keeping your legs straight (no bend at the knee）, walk your butt cheeks — left, right, left, right—across the floor. I typically go 10 to 15 feet.
4.Reverse direction and go backward 10 to 15 feet. That’s it.
Jefferson Curl(J-Curl)
Think of this as a controlled , slowly rounded, stiff-legged deadlift. From Sommer: “Progress slowly and patiently. Do not rush. For this type of loaded mobility work , never allow yourself to strain, grind out reps, or force range of motion. Smooth , controlled movement is the order of the day.” The ultimate goal is body weight on a bar , but start with 15 pounds. I currently use only 50 to 60 pounds. This can perform miracles for thoracic , or mid-back, mobility ,all while helping the hamstrings in the pike position. When I asked Coach Sommer how often I should do these, he said , “we do these like breathing.”In other words, at a minimum, J-Curls are done at the beginning of every primary workout.
1.Begin by standing up straight, legs locked , holding a bar waist-high with your arms shoulder width apart. (fig.A) Think dead-lift top position.
2.Tuck your chin tightly against your chest (keep it tucked for the entire movement ) and slowly bend over, one vertebra at a time , from the neck down.(fig.B) Keep your arms straight and the bar close to your legs. Lower until you can’t stretch any farther. As you become more flexible, stand on a box (I use a rogue plyo box), with the goal of passing your wrists below your toes. Keep your legs as perpendicular to the ground as possible , and try to not push your hips back until your head is below your waist.
3. Slowly stand back up, rolling one vertebra at a time.? Your chin should be the last thing to come up. ( fig. C) That’s 1 rep. Repeat for a total of 5 to 10 reps.
Dips with RTO(Ring Turn Out)
So you can do 10 to 20 regular dips? Fantastic. I challenge you to do 5 solo dips on rings with proper turn-out at the top(“support position”). Imagine the lines of the knuckles pointing to 10 and 2 o’clock at the apex. Perform this without piking (bending at the hips) or leaning your torso forward. This requires the brachial to work like a mofo at the top , and it requires good shoulder extension at the bottom—my nemesis. Curse me , then thank me in 8 weeks. If you can’t do 15 regular dips , consider starting with push-ups with RTO, which Kelly Starrett (page 122) first showed me. For the push-ups, ensure that you use the hollow and protracted position from cast wall walks on page 19.
Hinge Rows
This is an excellent low-risk option for smashing your mid-traps and external rotator cuff muscles, which are used for handstands and just about everything in gymnastics. Visualize popping up like Dracula in a coffin, then hitting a double bicep pose. The catch: You hands are holding rings the entire time. Once you can do 20 reps of hinge rows,Google “l(fā)at flys” and progress to those.
1.Set up a pair of rings to hang about a foot above your head when you’re sitting on the floor.
2.While sitting on the floor, grab the rings. Keeping your heels on the floor, lie back, and — arms straight —lift your hips off the ground. Focus on making your body (head to heel) ramrod straight. (fig. A)
3.Sit up (pike) until your head is between the rings and hit that double-bicep pose. The bends at your waist and elbows should be about 90 degrees. (fig. B)
4.Slowly lower yourself back down. Repeat 5 to 15 times.
Ag Walks with Rear Support
These are hugely productive and a major wakeup call for most people. 99% of you will realize you have no shoulder flexibility or strength in this critical position.
1.Get some furniture sliders ($5 to $15). These look like drink coasters and are used to move furniture around without scratching the floor.
2.Sit down in pike position and put your heels on the furniture sliders (which I now always pack for travel workouts).
3.Put your hands son the floor by your hips and —arms straight —lift your hips off the ground. Try to make your body perfectly straight from shoulder to heel, just as in the hinge rows.
4.Easy?Now walk forward with your hands ,pushing your feet along the floor. This can be done forward and backward. Aim for 5 minutes of constant movement, but feel free to start with 60 seconds (you’ll see). Pro tip:This is a treat way to freak people out when done at 2 a.m.in hotel hallways.
Pike Pulses
When one of my meathead friends is laughing at my GST exercises, I have them attempt this. It usually ends with a head shoe and a puzzled “Holy fuck.”
1.Sit in pike position in the middle of the floor.Point your toes and keep your knees locked.
2.Walk your hands out on the floor, as far toward(or past) your feet as you can.
3. Now, try to lift your heels 1 to 4 inches, which is 1 repetition or “pulse.” For 99% of you , this will be completely impossible and you’ll feel liken ice statue. Ratchet back and put your hands midway between hip and knee. See how you do and then move your hands forward enough to allow only 15 to 20 pulses.
If you did really well, now try it with your lower back against a wall. What happened? Sorry, killer, you weren’t actually pulsing, you were rocking back and forth like a cradle. Do it against the wall to keep yourself honest.
Cast Wall Walk
If you have no gymnastics background, this on will bw=e fun/terrible. I use cast wall walks as a workout finisher and recommend you do the same , as you’ll be worthless afterward. First ,Let’s define the position you need to maintain.
Torso “Hollow”:Sit on a chair , back straight ,with your hands on your knees. Mow ,try to bring your sternum (chest bone) to your belly button ; “shorten”your torso by 3 to 4 inches by contracting and pulling in your abs. You'll maintain this position throughout the entire exercise. No lower-back arch or sag permitted.
Shoulders”Protracted”:Keep your torso “hollow” per the above. Now , pretend you’re hugging a telephone pole. Your shoulders should be well in front of your chest, sternum pulled back strongly. Straighten your arms but maintain this position. Next ,without losing any of the aforementioned, lift your arms overhead ass high as you can. There you go. Now we can begin.
1.Get into a handstand position against a wall, nose facing toward the wall. (fig.A)
2.Keeping your body in one line ,slowly walk your hands out and your feet down the wall simultaneously. (fig.B) Keep your knees straight and walk with your ankles. The steps should be small.
3.Reach the bottom with your feet on the floor in a push-up position. (fig.C)correct your form to be maximally follow and protracted.
4.Reverse and go back up the wall, returning to handstand position. That is 1 rep ,my friend.
Target is 10 reps, but stop this on e at least a few reps before muscular failure. Otherwise, woe unto your face when gravity opens a can of whoops on your flattened head.
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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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