健身 | 一個全身運動Turkish Get-Up

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如果有條件，我會去爬樹、捕魚、狩獵……那些是手腦並用的運動。在沒有這些的現實里，土耳其起立(Turkish Get-Up)實在是個方便至極的全身運動。

The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task.

要完成這套動作，需要全身肌肉的配合。

這其實就是一套從躺著到站立，再從站立回到躺著的一套動作。可以增加身體協調性、關節靈活性和肩關節的穩定性等等。

• Core strength and stability
• T-spine mobility
• Hip mobility
• Hip extension (glute) strength
• Gleno-humeral (shoulder) stability
• Body awareness and proprioception
• Etc.

無法鏈接視頻，如需觀看視頻解析請挪步微信公號「達達萬事屋」(d2house)

圖示動作分解-僅供參考

（這裡是一側的動作，另一側反著來就好）

1. To begin the exercise lie flat on the floor, face up, carefully placing the kettlebell roughly 12 inches beside your right arm.

第一步：先平躺，面朝上，把壺鈴(或其他合適重量的替代物) 放在旁邊。

2. Roll onto you right, towards the kettlebell, grab the kettlebell with two bent arms.

第二步：向右側卧，雙手曲臂扣住壺鈴。

3. Roll back onto your back firmly gripping onto the kettlebell

第三步：握住壺鈴回到仰卧，曲右腿。

4. Gently let go of the kettlebell with the left hand, and bench press the weight up with your right hand, make sure your arms are fully vertical from the floor and elbows are locked out, from this point onwards unless directed the kettlebell will be held in this position.

第四步：左手放開壺鈴平放回地上，右手握緊壺鈴並向上伸直，鎖住肘部。

5. Bend your right knee and plant your foot firmly onto the ground.

第五步：左手準備支撐，屈膝的右腿向地面發力。

6. Lift the right shoulder off from the floor, sort of like doing a twisting ab crunch. {卷腹}

第六步：左手曲肘支撐，右肩繼續起來，有點往卷腹練習走的感覺。

7. Twist until you have to support your weight onto your left elbow which will be firmly on the ground.

第七步：左手伸直觸地支撐，身體繼續起立。

8. Pop off from your left elbow onto your hand, the hand should be slightly behind but out wide.

第八步：左手繼續支撐，左腿屈膝跪著支撐，臀部離地，身體繼續起立。

9. Raise your butt and extended left leg off the floor. With your weight balanced on your left hand and right leg, begin to pass your left leg underneath you, knee and toes on the ground, ending up on a lunge type position .{弓步式}

第九步：平衡由左手右腿重點把握，雙腿呈弓步式，快起來了。

10. Stand up, hold the position, and then reverse the process to sit back down.

第十步： 完全站立。然後再從站立回到初始卧姿。

注意：全程眼睛要看著手裡的重物、不要弓背、左右側要均衡練習。一開始建議空手練習，先把動作做到位。

peace out ~