大家好，今天我们要介绍的是jeff cavaliere athleanx.com what's up guys jeff cavaliere athleanx.com today we're going to cover
11个练习，可让您利用最容易被忽略的内容之一 11 exercises that allow you to tap into one of the most overlooked and
未充分利用的肌肉功能可获得更好的效果 underutilized muscle functions to get better results
这就是拉伸反射，所以今天我们要讲解为什么 it's called the stretch reflex so today we're going to go through that well why
你又回到这里了吗？伸展反射我是在伸展，不是那种 are you back here again stretch reflex I'm uh I'm stretching it's not that kind
拉伸它不是不，哦，这会让我的介绍真的很尴尬 of stretching it's not no oh this is gonna make my intro really awkward
[音乐] [Music]
现在感觉很好，十一个人亲自挑选了，因为它们为您提供 feel good now eleven exercises guys hand-picked because they provide you
最好的机会利用这种伸展反射来创造一个 with the best opportunity to tap into that stretch reflex which creates a
具有更大的肌肉招募潜力，并且总体上具有更好的收益，因此 greater potential for muscle recruitment and an overall better gains so with that
有人说我们要覆盖身体中的每个肌肉群 being said we're gonna cover every single muscle group in the body here one
让我们开始分解它们，现在拉伸反射实际上是 by one let's start breaking them down so now the stretch reflex is actually
我们都拥有的只是如果您不真正使用它 something we all have it's just that we're not really tapping into it if you
不知道该如何保护我们的肌肉 don't know how to it seems to protect the mechanism that our muscles have that
当我们的肌肉暂时处于静止状态时，可以使我们获得更好的收缩强度 allows us to get a better strength of contraction when a muscle is momentarily
延伸到极限，我们可以通过故意正确地做到这一点来做到这一点 stretched to its limits and we can do it by actually doing it purposely right
将其构建到我们进行的练习中，这是执行此操作的最佳方法之一 building it into the exercises that we do so one of the best ways to do this if
我们在谈论我们的三头肌是做类似卧三头肌的事情 we're talking about our triceps is to do something like the lying tricep
扩展现在有一个原因，为什么它比其他任何方法都更好，因为 extension now there's a reason why this works better than anything else because
它需要三头肌完全伸展，看看您是否刚刚这样做，这是 it takes the tricep muscle to a full stretch see if you just did this this is
在三头肌下推式推举中，您可以看到当我伸展时，因为 the tricep pushdown you can see that while I'm getting a stretch because the
肘部尽我所能弯曲，但实际上我没有完全伸展 elbow is flexing as much as I can I'm actually not getting a full stretch on
三头肌，因为长头要求我的手臂抬起并越过我的手臂 the tricep because the long head requires that my arm be up and over my
像这样的头在这里没有发生，所以正确的是这个说谎 head like this it's not happening here so the right one is this the lying
三头肌伸展，因为在这里我不仅使肘部弯曲得尽可能多 tricep extension because here I not only get the elbow to be bent as much as I
可以，但是我抬起手肘，抬起头来吸引那头长头 can but I get the elbow up and over my head that recruits that long head on
伸展，所以这就是我们要做的事情 stretch so here's what we're going to do you're gonna take this exercise and do
它是您这样做的两种方式之一 it one of two ways either you do it just like this which
表示您跌至最低点，然后展开 means you get down to the bottom here go into a full stretch and then turn that
尽可能快地进入拉伸区并添加拉伸区以引起 around as quick as possible get into the stretch and add a stretch to elicit that
如果您想以更高的水平进行拉伸反射 stretch reflex if you want to do this at a more advanced level that you would do
这使您的代表一路下滑，您将四分之一举行简短的会议 this you take your rep all the way down you come up one quarter hold for a brief
第二，然后让那种弹力反射掉下来， second and then allow sort of a drop into that stretch reflex and come out of
在那一点上，它变得更加弹道， it becomes a little bit more ballistic at that point again more for the
真正有过这种拉伸反射经验的高级人士 advanced people who have actually had experience with this stretch reflex but
事实是，如果您想让肱三头肌有一个 the fact is you can do it either way if you want to get the triceps to have a
更强的收缩和更大的整体收益，那么这就是 stronger strengthen contraction and greater overall gains then this is what
您现在要做的是五个步骤，这里是选择的练习 you do now when it comes to the five steps the exercise of choice here is the
倾斜二头肌卷曲为什么会因为它使您有机会放二头肌 incline bicep curl why because it gives you that opportunity to put the biceps
在伸展位置，任何站立都会从您的开始 in a stretch position anything standing is going to start with your
伸出手臂在您身体的前面或最多在您身体的侧面，但是如果我们 arms out in front of your body or at best of the side of your body but if we
可以让我们的手臂自然地回到我们的身体后面，那么我们已经开始 can get our arms back naturally behind our body then we've already started to
充分利用这一点，但是我们如何进行锻炼很重要，因为如果您这样做 tap into that stretch but how we do the exercise matters see because if you do
你这样的倾斜卷发实际上你甚至从未允许二头肌 your incline curls like this you're actually never even allowing the bicep
完全处于伸展状态，很多人会这样做 to get into a stretched position at all and a lot of people will do this they
缩短运动的底部范围，以便正确地执行此操作 cut short the bottom range of motion so to do this the right way what you do is
确保您的手臂一直沉入底部，然后再次 you make sure that your arms are sinking all the way back at the bottom and again
您将要确保自己脱离此职位，以将其应用于 you'll want to make sure that you get out of this position to apply that
二头肌伸展运动我们可以在这里做些额外的事情，这是另一个 stretch of the biceps we can do something extra here which is another
利用拉伸反射的方法，即收缩拮抗药 way to utilize the stretch reflex and that is to contract the antagonistic
在这种情况下，三头肌就是肌肉，我们知道如果我们收缩三头肌， muscle in this case the triceps we know that if we contract the triceps we have
暂时放松二头肌，以使瞬间伸展更大 to momentarily relax the biceps to allow for a greater stretch that momentary
三头肌的收缩使您放松二头肌 contraction of the triceps gives you that relaxation of the biceps that
触发伸展反射，使更大的收缩强度 triggers the stretch reflex which allows for that greater strength of contraction
从底部开始，而高级版本将完成与您相同的操作 out of the bottom and the advanced version would do the same thing you come
从下到上向上四分之一，保持一小段时间 down to the bottom up a quarter hold it for a brief second drop down into that
位置使三头肌收缩并再次从其反弹 position get that tricep contraction and bounce right back out of it again either
不管你做什么，或者你从哪里开始都不重要 way it doesn't matter which one you do or where you're starting from they're
两者都将努力使这些偏见更加紧缩，所以现在就来 both going to work to get those biases contracting harder so now when it comes
后面我实际上为您提供了三种锻炼方式，因为 to the back I actually got three exercise options here for you because
您想要伸展背部，必须确保双臂向上伸 you want to stretch the back out you got to make sure that your arms up out in
身体的前方，没有比这里更容易上手的起点了 front of your body and there's no easier place to start than right here on a lat
下拉式选单，但您不会这样做，不会做过头 pulldown but you're not going to do this you're not gonna do the overhand lat
下拉菜单现在没有问题，我已经完成了一百万次练习 pulldown now there's nothing wrong with this I've done this exercise a million
时代，并喜欢它，但我们试图利用拉伸反射，那么你得到 times and loved it but we're trying to tap into the stretch reflex then you got
将您的手切换到这个位置，为什么它不只是关于它的手 to switch your hands to this position why it's not just about the hands it's
当您的手臂伸出您的手臂时会发生什么 what happens to your arms when you do that your arms come out in front of your
身体，我们知道，由于拉特附着在上臂上，因此 body and we know that since the lats attach to the upper arm going from a
这里到这里的位置在最后一个位置上产生了更大的伸展，而没有 position of here to here creates a bigger stretch on the last without even
做练习中的任何代表，所以当我们现在做时，我们来 doing any of the reps yet in the exercise so when we do this now we come
下来，我们可以像对待标准的方式一样来做 down we could do them the same way we either could do them the standard way of
进入顶部的伸展位置并尝试快速扭转 going into that stretch position at the top and trying to quickly reverse the
再次往回走，记得暂时拉伸一下 direction back down again remember get that momentary stretch take advantage of
身体的内在功能，然后回到更强壮的身体 that built-in function of our body and get back down into a stronger
如果我们想去做的话，请在该纬度下拉菜单上进行收缩 contraction on that lat pulldown if however we want to go and do this with a
更高级的方法，我们可以确保我们得到 little bit more advanced way we can just make sure that we get
再往上走，记得往下拉几秒钟，让它掉下来 up there again remember pull down just a little bit hold for a second let it fall
向上并再次拉下现在我们可以做另外两个练习之一 up to the top and pull down again now we can do this two other exercises one of
我喜欢的方法是坐在排座位上，也许您可​​能有 the ways I like to do it is with the seated row and maybe you might have
注意到Jessi进行锻炼时，把手不在他的水平 noticed when Jessi did the exercise the handles weren't at the level of his
上半部或他的胸部实际上要低得多，为什么，因为 midsection or his chest they're actually much lower why because
如果我们允许我们放低手脚，因为 if we allow ourselves to get our hands down low out in front of us because
我们向前倾斜实际上是在创造手臂的相对高度 we're leaning forward is actually creating a relative elevation of our arm
我现在处于这个位置，我现在可以在拉特上伸展更多的力量 more stretch on the lats as you see here now with me being in this position I can
得到伸展，我可以利用伸展反射 get that stretch and I can take advantage of the stretch reflex by being
当我在重复结束时有点激进 a little bit aggressive as I get towards the end of that repetition remember
让伸展带带我经过那整个伸展带，然后回到 allow the stretch to take me through that full stretch and come back into a
更强大更强大的收缩第二版 stronger more powerful contraction the second version of this would once again
举手一会儿让它掉下来然后来 be get the hands up hold for a brief second allow it to drop and then come
回到更强大的收缩，最后一个动作实际上是 back into a more powerful contraction the last exercise is one that actually
感谢我的朋友和同事约翰·梅多斯（John Meadows）在“梅多斯”行中，但是 credit to my friend and colleague John Meadows in its The Meadows row but
如果您想利用更大的拉伸力，则不必这样做 instead of doing it this way if you want to take advantage of a greater stretch
反射比我们要做的只是将其稍微铺开 reflex than we have to do is just apply this slight roll out to it so this
您可以看到的锻炼是在闭环环境中训练您的好方法 exercise you can see is a great way in a closed chain environment to train your
返回，但是当我把杆放到地上时，我只是将其再次滚动到 back but as I get the bar down to the ground I simply roll it out to again
让自己得到更大的舒展并迅速将其回滚并向上滚动 allow myself to get a greater stretch and quickly roll it back and right up
进入rep更有力收缩更多肌肉纤维吸收更好 into the rep more powerful contraction more muscle fiber recruitment better
从长远来看，肌肉会增加，所以现在当涉及到胸部时 muscle gains in the long run so now when it comes to the chest maybe you're
我以为我知道杰夫不会去胸口飞，我的意思是 thinking I II know Jeff's not going to go to the chest fly well sort of I mean
我不会做无支撑的哑铃卧推，因为我知道 I'm not going to do an unsupported dumbbell bench fly because I know the
肩膀在该位置的脆弱性，我们不想玩 vulnerability of the shoulder in that position and we won't want to play
实际上，随着锻炼的伸展反射，我们甚至没有做 around with the stretch reflex of that exercise in fact we don't even do the
练习，但是您可以在此处进行站立训练，即3d exercise however you could do the standing version here which is the 3d
电缆分频器我们只有传统方式才有机会 cable crossover we have the opportunities just the traditional way
在这里，我们得到了伸展，然后爆发出来，或者我们可以 here where we get that stretch and then explosively come out of it or we could
沿科尔多瓦的方式弹起来，然后弹道下降一点 take it up that Cordova way drop it back down a little bit more ballistically
再次受到控制，总是会在另一个强者的帮助下回到顶端 again under control always come up back up to the top with another strong
收缩，但我们不必停在那里，我们可以将其应用于卧推 contraction but we don't have to stop there we can apply this to a bench press
还有哑铃卧推的形式，我们有几件我们想要的东西 also in the form of a dumbbell bench press we have a couple of things we want
确保我们做得更有效，第一件事是 to make sure that we do to make this even more effective the first thing is
无论何时，只要利用我之前讲过的内容作为胸部掌握技巧 utilize what I've covered before as the chest master tip whenever you're
训练你的胸部要确保自己抓住陷阱 training your chest you want to make sure that you take your traps you
压低它们，因为当您压低陷阱时，不仅会设置 depress them because when you depress your traps not only is it setting your
肩blade骨前后移动，但从肩膀位置 shoulder blades back and down but it's taking your shoulders from a position of
从这里占主导地位，这使他们摆脱困境，以至于胸部 dominance from here and it's getting them out of the way so that the chest
可以做更多的工作，但我也为自己做得更多 can do more of the work but I've also given myself a greater stretch on the
胸部用那些哑铃触摸胸肌的外侧并开车， chest touching the outside of your pecs with those dumbbells and driving and
我会更加有力地重复每一次，当然您有机会去做 I've every repetition more forcefully of course you've got the opportunity to do
如果您选择让更多弹道推到 that extra quarter rep if you so choose to get that more ballistic extra push to
使重复变得更具爆炸性，所以您可能想知道 make that repetition even that much more explosive so you might be wondering well
杰夫（Jeff）浸洗是一种很好的锻炼胸部的方法，实际上 Jeff what about a dip a dip is a great exercise for the chest that actually
确实可以很好地拉伸胸肌，尤其是那些较低的PEC纤维 does place a good stretch on the pecs especially those lower PEC fibers
但是我不会在这里使用它，因为您已经在 however I wouldn't use it as a choice here because you're already in a
处于底部的弱势位置，因此进入底部则更多 vulnerable position at the bottom of a dip so going into a bottom a dip more
积极地只是服用已经脆弱的肩膀前囊 aggressively it's just taking already vulnerable shoulder anterior capsule and
施加更大的压力，这样的好运动确实可以伸展 placing more stress on it so a good exercise that does place a stretch on
胸部，但不适用于这种特殊用途，所以当涉及到肩膀时 the chest but not for this particular use so when it comes to the shoulders if
您想要在中间的Della处创建更大的宽度 you want to create more width in size the middle Della's where you should
可能会集中精力，但是您可以在此处看到的侧面提升 probably focus your efforts however the side lateral raise you can see here has
它的局限性至少在拉伸反射募集方面 its limitations at least as far as the stretch reflex recruitment goes because
你永远不会真正到达那里，你是否想伸展中间的三角洲 you never really get there you see if you want to stretch your middle delt out
您将不得不将手臂伸过身体，这是唯一的方法 you're gonna have to bring your arm across your body and the only way to do
它利用电缆或改变锻炼方式 this it's utilize either cables or to change the way you do the exercise and
您进行身体定位时，我们可以在这里进行此操作 the positioning of your body when you do it and we can do this here with this
当我以这种方式躺在板凳上时，可以看到侧面倾斜 incline side lateral raise you can see as I lay myself on the bench in this way
在横向抬高过程中，我不会被自己的腿挡住，而是可以跨过身体 I don't get stopped by my own leg in the lateral raise I can go across my body
向前走得更远，得到我们一直在寻找的延伸 further out in front and get that stretch that we're looking for and again
我们可以做到这一点，即每四分之一的方式占用一点 we can do this pin that one on a quarter way take it up just a little bit and
然后将其放下，然后更有力地从底部走出 then drop it and more forcefully coming out of the bottom here the choice is up
对您来说，这取决于您的经验水平，但这是做到这一点的方法 to you it depends on your level of experience but this is the way to do it
如果您想利用这一点并将其涂在肩膀上 if you're looking to take advantage of this and apply it to your shoulder
训练，所以现在当谈到腿部时，我们可以应用拉伸反射 training so now when it comes to the legs we can apply the stretch reflex
在这里也要深蹲，因为这是一个很好的机会 here as well think about it a squat because it's a great opportunity to do
但是，这可能是您在想的哦，我们要达到四边形，对不 this however you might be thinking oh we're hitting our quads right no the
应用于下蹲时的拉伸反射实际上是将其放置在臀部上 stretch reflex when applied to a squat is actually placing it on the glutes
因为如果您考虑下蹲时会发生什么，您就会意识到 because if you think about what happens at the bottom of squat you realize
方形框上没有足够的拉伸来实际利用 there's there's not enough stretch on the quads to actually take advantage of
如果您跌至深蹲，您将看到反射，您只需 the reflex you see if you get to the bottom of the squat you were to simply
躺在你身边，你会发现这并没有把四边形放在 lay yourself on your side you'll see that this is not placing the quads on
任何类型的有效伸展，即使膝盖弯曲也不弯曲 any type of significant stretch even though your knee is bent it's not bent
足够，当然可以更大程度地拉伸四边形 enough and of course to get a greater stretching your quads
知道直肌也能穿过髋部时，你就得把自己的腿 knowing that the rectus crosses the hip as well you'd have to get your leg
在你身后，所以这不会割到那里，但我们确实知道，因为 behind your body so this isn't gonna cut it there but we do know that because
我们深蹲在臀部深处 we're in deep hip flexion at the bottom of a squat
我们将在臀肌上大展拳脚，变得更强壮 we're going to have a great stretch on the glutes we're gonna get a stronger
从蹲坐的底部伸出最困难的地方进行举重 thrust out of the bottom of the squat the hardest place to perform the lift
现在，事实上，这并不会使暂停蹲位贬值 now that being said that doesn't devalue the pause squat as a matter of fact the
暂停下蹲是出于其他原因，请记住还有其他方面 pause squat is done for a different reason remember there's other aspects to
您的训练这不是您应该追求的唯一目标 your training this is not the only thing you should be pursuing the stretch
反射，因为在蹲下蹲时您正在学习 reflex because at the bottom of pause squat you're learning to take the
将反射范围扩大，因此您可以获得更多 stretch reflex out of the equation so you can get more
力量和克服克服惯性的整体能力 strength and just overall ability to overcome the inertia of being at the
升降机的底部，这样您可以返回并向其添加拉伸反射 bottom of the lift so that way you go back and add the stretch reflex to it
现在您可以同时获得它们的好处，最后在这里我们可以 now you get the benefits of both of them and finally here we can hit the
像单腿RDL这样的锻炼来ham绳肌，否则我们可以打臀部 hamstrings with an exercise like the single leg RDL or we can hit the glutes
您会看到您如何做此练习实际上会改变您是否 you see how you do this exercise will actually change whether or not you're
很多人将注意力从腿筋转移到臀部 going to shift the focus from the hamstrings to the glutes a lot of people
将会像这样进行练习，如果您尝试创建 will do this exercise like this and this might be good if you're trying to create
伸展腿筋，因为向前倾斜时，您不会 a stretch on the hamstrings you see because as you lean forward you're not
得到真正的臀部负荷，因为您不允许自己 getting any real loading of the hip because you're not allowing yourself to
完全屈曲臀部，你只是简单地弯腰 go into hip flexion at all you're just simply bending for it the waist which
在腿筋上产生伸展感，这是执行 creates that stretch on the hamstrings this is the best way to perform the
如果您想在腿筋上获得弹力反射，请进行锻炼，但是如果 exercise if you're looking to get that stretch reflex on the hamstrings but if
我们想将焦点转移到胶水上，所以如果您坐下来，您会看到自己创建的 we wanted to ship the focus to the glue so if you sit back you see you create
通过铰接在臀部上来弯曲髋关节，当您做铰链时， the hip flexion by hinging at the hips and when you do hinge that will load the
优先选择大腿筋来招募他们，因为重点 glutes up preferentially recruiting them over the hamstrings because the focus
并不是要保持膝盖伸直，而是我要再次最大化您的铰链 isn't so much on keeping a straight knee as it is I'm maximizing your hinge again
无论您在这里选择哪种人，您的操作方式都一样， whichever one you choose here guys the way you do it's going to be the same and
这个想法是通过采取更多的肌肉纤维来完成手头的任务 the idea is recruiting more muscle fibers to the task at hand by taking
反射的优势，您现在可能正在忽略，所以他们有一个 advantage of a reflex you're probably overlooking right now so they have a
小伙子的11项最佳练习可以帮助您获得更大的收获 guy's 11 exercises prime to help you to get better gains
开始实施它们自己使用它们开始看得更好 start to implement them use them yourself to start to see better
同时，如果您正在寻找一个包含所有这些功能的程序 games in the meantime if you're looking for a program that builds in all these
在正确的时间进行锻炼，以获取正确的结果，这些都是我们的职责 exercises at the right time to get you the right results they're all in our
athleanx.com上的athlean-x程序（如果您尚未这样做的话） athlean-x programs over at athleanx.com if you haven't already done so guys make
确保您可以订阅并打开通知，以免错过新消息 sure you can subscribe and turn your notifications so you never miss a new
我们放出来的视频也许是杰西的更好的介绍 video when we put one out maybe even a better intro from Jessie alright see you
很快 soon [Music]