The Minimalist’s Strength Workout

• 分类: Clippings
• 创建: 2025-01-28
• 标签: 极简主义, 力量训练, 家庭锻炼, 健康生活, 灵活性, 日常锻炼

The Minimalist’s Strength Workout

摘要 (Summary)

这篇文章介绍了一种极简主义的锻炼方案，强调了在家中使用壶铃、哑铃和引体式吧台进行全方位力量训练的重要性。作者分享了自己的锻炼经验，并引用了几位专家的看法，说明这种锻炼可以提高力量、灵活性和日常生活中的功能能力。

要点 (Key Facts)

1. 极简主义锻炼方案，适合家庭使用。
2. 包括引体向上、杯蹲、俯卧撑、弓步和单腿硬拉五个基本动作。
3. 每周建议进行2-3次锻炼，每个动作3组。
4. 适合所有年龄层，增强力量和灵活性。
5. 专家建议保持简单和一致，以促进健康。

正文 (Content)

If you’re willing to buy a kettlebell, some dumbbells, and a pull-up bar, you don’t even need to leave your home to do this minimalist workout. Illustrations by Erin Wilson.
如果您愿意购买壶铃，一些哑铃和引体式吧台，那么您甚至不需要离开家即可进行这种极简主义的锻炼。艾琳·威尔逊（Erin Wilson）的插图。

Like most athletes who would rather be outdoors running, riding, swimming, or hiking, I don’t set aside much time for the gym. Yet I fully realize the importance of building general strength and mobility—not just to support my outdoor activities, but also for everyday health and fitness. I’d like to be able to unload groceries, haul suitcases up and down stairs, and bend over to put on my shoes well into my eighties. That means I have to go to the gym a few days a week. But when I’m there, I try to focus solely on the essentials. (If you’re willing to buy a kettlebell, some dumbbells, and a pull-up bar, you don’t even need to leave your home.)
就像大多数宁愿在户外跑步，骑行，游泳或远足的运动员一样，我不会为健身房留出很多时间。然而，我完全意识到建立一般力量和流动性的重要性，而不仅仅是支持我的户外活动，还为了日常的健康和健身。我希望能够卸下杂货，在楼梯上上下移动手提箱，然后弯腰穿上鞋子，将鞋子放到我的八十年代。这意味着我必须每周几天去健身房。但是当我在那里时，我尝试只专注于必需品。 （如果您愿意购买壶铃，一些哑铃和上拉杆，那么您甚至不需要离开家。）

Thinking I might be on to something good—but far from sure—I worked up the courage to put my 35-to-40-minute routine to the ultimate test: Twitter.
以为我可能会做一些好事 - 但毫无疑问，我勇于勇气，将我的35到40分钟的例行程序投入到最终测试中：Twitter。

Minimalist workout for all-around strength:
为了全方位实力的极简主义锻炼：
-3x6 pull-up  -3x6上拉
-3x8 goblet squat  -3x8杯蹲
-3x16 push-up  -3x16俯卧撑
-3x8 lunge  -3x8弓步
-3x8 single-leg deadlift  -3x8单腿硬拉
(2-3x week)  （2-3X周）

— Brad Stulberg (@BStulberg) August 11, 2017
- 布拉德·史丹伯格（@bstulberg） 2017年8月11日

The response was overwhelmingly positive, and a handful of experts liked or retweeted the post. I wanted to learn more about why they agreed, so I reached out to some of the best in the business for details.
反应绝大多数是积极的，少数专家喜欢或转发了该帖子。我想进一步了解他们为什么同意，因此我与业务中最好的一些详细信息联系。

• “What you have designed is an effective ‘minimalist’ workout that travels well, easily adapted to many different environments with minimum equipment necessary,” says Vern Gambetta, a veteran strength coach who works with numerous world champion athletes and professional sports teams.
  “您设计的是一种有效的'极简主义'锻炼，可以很好地旅行，很容易适应许多不同的环境，具有最低限度的设备，” Vern Gambetta说，他与众多世界冠军运动员和职业运动队合作。
• “Simple beats optimal,” according to Brett Bartholomew, a strength and conditioning coach for NFL football players and the author of Conscious Coaching. “Habits work. Consistency works. The simpler something is, the more indelible it becomes.”
  NFL足球运动员的力量和调理教练，有意识的教练的作者布雷特·巴塞洛缪（Brett Bartholomew）表示，“最佳节奏”。 “习惯有效。一致性有效。简单的东西越不可磨灭。”
• “This workout hits four major basic movements: push, pull, squat, and hinge,” comments Michael Lord, a sports chiropractor who treats and trains elite athletes in Northern California. “It also uses full ranges of motions, so it’s accomplishing mobility work within a strength routine.”
  “这种锻炼打入了四个主要的基本运动：推，拉，蹲和铰链，”运动脊医迈克尔·洛德（Michael Lord）评论说，他对北加州的精英运动员进行了治疗和培训。 “它还使用了完整的动作范围，因此在实力程序中完成了移动性工作。”

Here’s a closer look at the routine and some additional insight from the pros. Lord recommends going through this workout at least twice a week, starting by doing three sets of each exercise (with one to two minutes of rest in between) before moving to the next. As for how many reps you should do in each set, Lord says to pick a number that will leave you fatigued by the end of the last set, but not so tired that your form is falling apart. For the exercises that involve dumbbells, select a weight that will put you in the six-to-12-rep range, he says.
这是对例程的仔细研究，并从专业人士那里获得了一些其他见解。 Lord建议每周至少进行两次锻炼，首先进行每组练习（在两者之间进行一到两分钟），然后再搬到下一个锻炼。至于您在每组中应该做多少次的代表，洛德说要选择一个会使您在最后一组结束时疲倦的数字，但不要那么疲倦，以至于您的形式崩溃了。他说，对于涉及哑铃的练习，请选择一个将使您处于六到12-rep范围的重量。

As you get stronger, increase the weight or up the reps. According to Bartholomew, doing so will help promote continuous adaptation. If you want to add an aerobic boost to the workout, Gambetta suggests either adding 30 seconds of rope jumping or running in place between each exercise or making the workout a circuit. (In other words: Rather than doing three consecutive sets of each exercise with prolonged rest between each set, do three rounds, going from one exercise to the next, with only ten to 15 seconds of rest.)
随着您变得更强大，增加重量或增加代表。根据Bartholomew的说法，这样做将有助于促进持续的适应。如果您想在锻炼中增加有氧运动的提升，Gambetta建议在每次锻炼之间增加30秒的绳索跳跃，或者在每次锻炼之间进行奔跑，或者使锻炼成为电路。 （换句话说：与其进行三个连续的练习，每组之间延长休息，而是进行三轮练习，从一个练习到下一个练习，只有十到15秒的休息。）

Pull-Up  上拉

Grip the bar with your palms facing out and hands slightly wider than shoulder-width apart. Pull yourself up so your chin is above the bar. Hold for one second. Then extend all the way down so your arms are straight and elbows are locked. Throughout the movement, focus on keeping your core taut. You’ll know you’re achieving this because your legs won’t be swinging around. “Pull-ups are foundational, akin to eating your fruits and vegetables,” says Lord. “They include major muscles of the shoulders, upper back, and torso and train postural strength and core stability as much as the shoulders when performed properly.”
用手掌朝向握住酒吧，双手比肩膀宽度稍宽。将自己拉起来，以便下巴在酒吧上方。保持一秒钟。然后一直向下延伸，使您的手臂伸直，肘部被锁定。在整个运动中，专注于保持核心绷紧。您会知道自己正在实现这一目标，因为您的腿不会四处摆动。 Lord说：“上拉是基本的，类似于吃水果和蔬菜。” “它们包括肩膀，上背部和躯干的主要肌肉，以及在正确执行时与肩膀一样多的姿势力量和核心稳定性。”

Goblet Squat  杯蹲

Stand with your legs slightly wider than shoulder-width apart, feet pointing slightly out. Hold a kettlebell by the horns, or a dumbbell with palms facing up, close to your chest. Squat down, keeping your heels on the ground. At the lowest point, your butt should be parallel to or just below your knees. Then push up to a standing positioning, locking your knees at the top. “This movement carries a low risk of injury and helps keep your body in alignment,” says Bartholomew. “Since the weight is held close to your chest, not only is it a great tactile reminder to keep proper posture while squatting, but it also allows you to easily put the weight down if fatigued.”
腿部宽度比肩膀宽度略宽，脚略微指出。握住壶铃，或者靠近胸部的哑铃，靠近手掌。蹲下，将高跟鞋放在地上。在最低点，您的屁股应平行于膝盖或下方。然后向上推到站立位置，将膝盖锁在顶部。 Bartholomew说：“这种运动的受伤风险很低，有助于使您的身体保持对齐。” “由于重量靠近您的胸部，不仅是在蹲下时保持适当姿势的触觉提醒，而且还可以让您在疲劳时轻松减轻体重。”

Push-Up  俯卧撑

Begin with your chest down and palms pressing into the ground, thumbs at or a little outside of your nipples. Press up, locking your elbows at the top. Lower your back all the way down, so your chest hovers just a centimeter or two off the ground. Press up. Repeat. Be sure to tuck in your stomach and keep your core tight throughout the movement so you have minimal arch in your spine. “It seems simple, but when you break it down, a push-up is a great expression of core stability and connecting the upper and lower body,” says Lord. “A push-up is not only about strengthening your shoulders and chest, but also about strengthening your core; it’s like a dynamic plank.”
从您的胸部向下开始，手掌向地面，大拇指或乳头外面的拇指。按下，将肘部锁在顶部。一直向下降低背部，因此胸部徘徊在地面仅一厘米或两厘米。按下。重复。一定要塞入胃中，并在整个运动过程中保持核心紧绷，以便脊柱的拱形最小。洛德说：“这似乎很简单，但是当您分解时，俯卧撑是核心稳定性并连接上半身的很好的表达。” “俯卧撑不仅在于增强您的肩膀和胸部，还涉及增强您的核心；就像一个动态的木板。”

Standing Lunge or Split Squat

站立的弓步或蹲下

Stand straight, toes pointing forward, feet about six inches apart. If you’re using dumbbells to increase the challenge, hold an equal weight in each hand at your sides, arms straight. Step forward with either foot so your knee is above your ankle. Push through the heel of the forward leg to return to an upright standing positioning. Repeat, this time stepping down with the opposite leg. “Lunges target multiple muscle groups and transfer to many movements in daily life,” says Bartholomew. “You can also experiment with lateral lunges. It’s the same idea as a straight lunge, only you hold a single dumbbell at your chest and step out horizontally, lunging from side to side. This takes you out of straight-line movements, working other muscle groups that are often neglected by runners and cyclists.”
站立，脚趾向前指向，脚相距约六英寸。如果您使用哑铃来增加挑战，请在双方的每只手举起同等的重量，双臂伸直。用两只脚向前走，使膝盖在脚踝上方。穿过前腿的脚跟，返回直立的站立位置。重复一遍，这次用相反的腿辞职。 “弓步针对多个肌肉群，并转移到日常生活中的许多运动，” Bartholomew说。 “您还可以尝试使用侧向弓步。这与直弓相同，只有您在胸部握住一个哑铃，然后水平走出来，从侧面到另一侧。这将使您摆脱直线运动，使其他肌肉群体经常被跑步者和骑自行车的人忽略。”

Single-Leg Deadlift  单腿硬拉

Stand on one leg, keeping your knee slightly bent. If you’re using dumbbells, hold them on the same side as the leg you’re standing on. Bend forward at the hip, extending your free leg straight behind you for balance. Continue lowering until your chest is parallel with the ground, dumbbell almost touching the floor. Then press back to an upright position. “This exercise brings it home as it combines the challenges of single-leg stability, lower-body mobility, strength, and posture,” says Lord.
站在一条腿上，保持膝盖稍微弯曲。如果您使用的是哑铃，请将它们与站着的腿保持在同一侧。在臀部向前弯曲，将您的自由腿直接伸展到您身后，以保持平衡。继续降低直到胸部与地面平行，哑铃几乎触摸地板。然后压回直立的位置。洛德说：“这项练习将其带回家，因为它结合了单腿稳定性，低身的流动性，力量和姿势的挑战。”