Name: LeanBeefPatty｜WARMUP ROUTINE - フルボディ・モビリティ (LeanBeefPatty | WARMUP ROUTINE - full body mobility)
Uploaded: 2025-04-16T14:18:43.000Z
Duration: 22 min 24 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

こんにちは、そして私のチャンネルへようこそ。

未来形

My name is Patti and today I will be taking you through a full body mobility routine This is not necessarily the best mobility routine.

私の名前はパティで、今日は全身のモビリティ・ルーティンを紹介します。これは必ずしもベストなモビリティ・ルーティンではありません。

法助動詞 A2

There is no best routine, but I like this one This is pretty much my favorite exercises that I do before I work out You also don't have to do them before workout.

ベストなルーティンというものはないけれど、私はこれが気に入っている。これは、私がワークアウトの前に行うエクササイズの中で、かなりお気に入りのものだ。

They can be done on their own You can just practice mobility for the sake of practicing mobility It doesn't need to be warming up for strength training or anything else.

モビリティの練習のためにモビリティの練習をするだけでもいいし、筋力トレーニングのためのウォーミングアップなどである必要はない。

Mobility is pretty subjective So ultimately the number that you do is going to depend on what you're comfortable with Well, I might feel comfortable after doing 15 reps.

モビリティはかなり主観的なものだから、最終的には自分が心地よいと感じる回数による。

It might take you 20 reps to feel comfortable You know what I'm saying?

気持ちよく感じるには20レップは必要かもしれない。

So don't necessarily take this as an end-all be-all Just kind of take it as a learning process and then make it your own make it fun Make it fancy make it fantastic without further ado.

だから、必ずしもこれをすべてととらえる必要はない。ただ、学びのプロセスとしてとらえ、そして自分なりのものにするのだ。

Let's get started Going to start with what I would consider probably one of the most popular hip opening mobility Movements the 9090 it's called the 9090 because your leg is in a 90 degree and a 90 degree 9090 so here Wow, look at that check it out.

9090と呼ばれるのは、足が90度、90度9090になるからだ。

Oh my gosh There I count that as one Two Three Four You Five Six Seven Eight Nine Ten another variation of the 9090 is having your hands back like this I'm pretty sure this is technically something else like it's called something else.

なんてこった......これを1本と数えると......2本、3本、4本......5本、6本、7本、8本......9本......9090のもうひとつのバリエーションは、こうやって手を後ろに回すことなんだ。

I Don't think it's that important to know all the names to everything all the time Especially when people just make up the names, you know, I've heard people call one exercise Something crazy that they definitely just made up on the spot It's not the concepts are all there.

僕は、すべての名前を知っていることはそれほど重要なことだとは思わない。

If you find yourself scooting forward That's okay.

Just concentrate on controlling your movement and if need be Scoot back Next movement.

ただ、自分の動きをコントロールすることに集中し、必要であればスクートバックする。

We are going to be doing the ATG split squat so this movement is really good for your knee strength and Overall lower body mobility.

ATGのスプリット・スクワットをやるので、この動きは膝の強さと下半身全体の可動性にとても良い。

So you start with a pretty wide stance Deep lunge These can also be weighted you can just Hold little dumbbells you could weight it from your shoulders You could wear a weight vest.

ディープ・ランジは、小さなダンベルを持ったり、肩から担いだり、ウエイトベストを着たりして、重みをつけることもできる。

I Would focus especially at the beginning more on the quality over the weight-bearing though You Okay, I like to do between six and ten per leg if that movement by itself is just a little too much right now You're not feeling that you're able to do it.

特に最初のうちは、体重をかけることよりも質に重点を置きます。

That is okay The purpose of mobility is to you know, increase that over time Here's a couple of variations that you can do to build up to that one.

モビリティーの目的は、時間をかけてそれを高めていくことなんだ。

It's kind of more this hip opening Very nice slow controlled You Another variation is Increasing the height of your lead leg so you can also use like a chair pretty much the higher obviously up to a certain degree the leg is the easier the movements gonna be so There we go nice You Okay, so that was six each leg I did show it with the progression for the left leg But if you can do it without needing the progression do it without the progression and six each leg or again Just feel it out.

もう1つのバリエーションは、リードする脚の高さを高くすること。椅子を使ってもいいし、ある程度まで脚が高ければ高いほど、動きは楽になる。

Whatever feels good for you feeling warmed up.

体が温まっていると感じるなら、何でもいい。

That is the number you want to do It doesn't have to be super strict.

We are going to be doing the Cossack squat.

これからコサック・スクワットをやるんだ。

So basically It's like a super deep side lunge.

つまり、基本的には超ディープなサイドランジのようなものだ。

I feel most of this stretch in my hamstring You might feel it somewhere else though starting position I count that one Two Three Four Five Five so a variation for the Cossack squat apart from just not going all the way down If you can't go all the way down is to hold on to something you can use a chair You can use a table.

私はハムストリングにこのストレッチを感じることが多い。

アジャスタブル・ベンチを使ってもいい。

I'm gonna use this big box then hold it for support and Go where you can you can hold your friend's hand if you have a friend whose hand you can hold I Didn't mean that in a mean way, you know what I meant Next we're gonna do the deep squat into hamstring stretch movement, so this has two difficult portions The deep squat and the hamstring stretch both are pretty difficult you start in a deep squat Grab your toes if possible Rise rise your butt There's one Two Three Four Five Six Seven Eight Nine Ten and here is a variation for that both if you can't get that deep in your squat And if you're not able to touch your toes yet Here's something you can try this movement very difficult for people even based on just physiology alone Sometimes people's legs are proportioned in a way that makes this position difficult.

この大きな箱を支えにして、友達の手を握ってもいいし、友達の手を握ってもいいし、友達の手を握ってもいい、ディープスクワットとハムストリングス・ストレッチの2つの難しい動きがあります。深いスクワットから始めて、できればつま先をつかみ、お尻を上げます。

Just go where you can Straighten This is a good progression Eventually, maybe you get a little lower Feel it the progression we're progressing We're progressing Okay, moving on to some mobility of this Region the thoracic area thoracic twist start lifting up Threading the needle needle threaded nice feeling a good stretch in your upper back Reaching please upward Then Breathe out Other side breathing in Breathing out Okay Okay, those can feel pretty good So if you want to do more of those you can do more of those But I feel like five slow five to six between five and ten slow movements Each side is usually enough for me, especially with everything else together But maybe if you were only gonna do that, maybe you want to do a bit more It's really feel it out.

できるところからまっすぐに行ってください、もっとやりたければ、もっとやってもいいんだ。でも僕は、左右それぞれ5回ずつ、ゆっくり5～6回ずつ、ゆっくり5～10回ずつやれば十分だと思う。

Your body is more intelligent than you give it credit for a lot of times, so Yes, next we're gonna do everybody's favorite Cat cow.

そうだ、次はみんなが大好きなキャット・カウをやろう。

これは気まずいかもしれないね。

It's Notorious even infamous, but it is a really great exercise.

悪名すら高いが、本当に素晴らしい練習だ。

So I'm gonna show you two variations one classic cat cow cat Feeling the pull up through the shoulders and then breathe out That Was five I think Another variation that's also good that I find is less awkward because your butt is not in the air is a shoulder cat cow You can pretty much do a cat cow with every little segment of your back But the lower ones like the hardest one.

2つのバリエーションをお見せしましょう。1つはクラシックなキャットカウ、キャットカウ。肩から引き上げて息を吐く。

Anyway, the shoulder cat cow Reach up through your shoulders Shrug, it's like a shrug I Okay, and then I'm not even gonna attempt this one is just like you're like I'm not gonna do that, but you could also try that out really get some good Body awareness doing these things Sometimes it can also help to film yourself or look at yourself in a mirror For me at least that helps create the mind-muscle connection is looking at these things.

肩をすくめて、肩をすくめるような感じだ。

Okay next we are going to do a child's pose and Seal pose.

さて、次は子供のポーズとシールのポーズをします。

I'm pretty sure those are like the yoga names for them I don't do yoga.

それはヨガの名前みたいなものだと思うけど、僕はヨガはやらないんだ。

So pardon me if there is a different name, but this is what I call these stretches I'm 100% positive.

だから、違う呼び名があったら許してほしいが、私はこのストレッチをこう呼んでいる。

There are other names for these stretches This one's a lat stretch and then this one's like an abdominal stretch.

このストレッチには他にも名前があるんだ。

So getting started I like to start in the seal just to get my positioning you can start in the other one So you start here breathe in as you go up Breathe again and then Breathe out really stretch forward.

そこで、私は自分のポジショニングを知るためにシールから始めるのが好きなんだ。

これを大腿筋で感じているはずだ。

It feels amazing and then return Feels so good.

素晴らしい気分になって、また戻ってくる。

Oh my gosh I Stretching up like a seal ready for that circus ball to hit you in the face Stretch back.

サーカスのボールが顔に当たるのを覚悟して、アザラシのように背伸びをする。

Oh Yeah, this that one kind of reminds me more of a cat than a child But I don't know I don't spend a lot of time around children so to be fair I don't know the poses that they get into Okay, that was five You can do more but that is enough That feels like enough to me.

ああ、これは子供というより猫を連想させるけど、子供と一緒にいる時間が少ないから、公平を期すために、彼らがどんなポーズをとるのか知らないんだ。

Like I feel good after that, but that does feel really really good So if you want to do more You should do more next we're gonna do some shoulder cars controlled articular rotation So I'm gonna show you two variations first variation single arm in this bent over position here Reach Behind your back I'll do with my hand open so you can see how my shoulders rotating You Other single arm You Here I really focus on the ability of my shoulder to rotate I Did a really bad job of breathing in that one I who I was not breathing make sure you're breathing make sure Breathe air this other shoulder car Variation you can do double arm just like seated you can also do it standing but for the sake of this I am NOT gonna stand up so Up sun salutation just kidding.

でも、すごく気持ちいいんだ、だから、もっとやりたければ、もっとやったほうがいい。次は、肩の関節回旋をコントロールしたショルダーカーをやってみよう。肩が回転することに集中するんだ。呼吸をするのが本当に下手だった。

That's not a sun salutation behind your back You Okay, that was those two variations I wouldn't say one is better than the other one I usually do the single arm one just because I don't know.

それは背中で太陽礼拝をするんじゃない。

That's the one I usually like to do but you Can do whichever one you want last but not least we are going to be doing some supine angels here I have a foam roller.

私がいつもやっているのはこれだけど、好きなほうをやってもいい。

You don't necessarily have to use a foam roller, but the foam roller feels really really good So if you have the option, I would say go for it the foam roller I'll show you without the foam roller too, but I'm pretty sure you're gonna understand what to do without it Lay on the foam roller.

必ずしもフォームローラーを使う必要はありませんが、フォームローラーは本当に気持ちがいいので、もしオプションがあるのなら、フォームローラーを使うことをお勧めします。フォームローラーなしでもお見せしますが、フォームローラーを使えば、フォームローラーなしで何をすればいいか理解できると思います。

Like I said in a previous video sacrifice Arms out to the side stretch up.

前のビデオで言ったように、両腕を横に伸ばして犠牲にする。

Oh, yeah I usually do like 10 to 12 of these Oh, I'm gonna do the last six just on the ground the way that nature intended You can also do these seated up against a wall Also Relatively self-explanatory wall angels Okay, and that is going to conclude today's mobility routine.

最後の6回は地面に座って、自然が意図した方法でやる。

Like I said earlier This is not an exhaustive list of mobility movements.

先ほども言ったように、これはモビリティ・ムーブメントの網羅的なリストではない。

There are plenty of other great movements These are just some of my personal favorites.

他にも素晴らしいムーブメントはたくさんある。

These are the ones that I have kind of Conditioned myself to do before every workout.

これらは、毎回ワークアウトの前にやるように自分自身をコンディショニングしてきたものだ。

So they come very naturally to me and After a little bit of time if you like them I'm sure they will come naturally to you too.

だから、僕にとってはとても自然なことだし、少し時間が経てば、もし君がそれを気に入れば、きっと君にとっても自然なことだろう。

If this didn't feel like it was enough for you That's also fine.

もしこれで物足りないと感じたのなら、それも構わない。

数字は非常に主観的なものだ。

You can do more by all means Please don't get started in a workout if you're not comfortable and feeling ready to work out Please don't forget to Like and subscribe.

もっとできるはずです。快適で、ワークアウトをする準備ができていない場合は、ワークアウトを始めないでください。

I'd really appreciate that drop a comment Let me know what you thought about this mobility routine Let me know if you already do these movements if you like these movements if you're not a fan of these movements I appreciate all of your feedback always and with that being said I hope you have a great time and a wonderful workout if you're about to work out adios

このモビリティ・ルーティンについてどう思ったか教えてほしい。すでにこれらの動きをしているかどうか、これらの動きが好きかどうか、これらの動きのファンでないかどうか教えてほしい。