WWE 选手 Jade Cargill 的核心循环：量很大，先看清再跟练
How Jade Cargill Built WWE-Level Strength With This Simple Core Routine
WWE 选手 Jade Cargill 在 Women's Health 的 Strong Like 栏目里分享了她休赛期的核心训练：她一周练五天核心，循环从两组、每组 50 次抱药球俄罗斯转体开始，接着是收腹收腿的 in-and-outs、自行车卷腹、爆发式仰卧起坐类动作 follow-throughs，最后以多轮 1 分钟平板支撑收尾；她个人纪录是 34 岁时撑到 3 分钟平板。让她最有力量感的动作其实是引体向上——颈部重伤后重新能完成多次引体，对她意义很大。需要提醒普通读者：这是职业摔角选手、且有大学一级篮球背景的训练量，动作次数和频率都远超一般人的起点，颈腰有伤或刚开始训练的人不要照单全收，先把动作做标准、量力递进，必要时请教练评估。
It takes strength to do what Jade Cargill does—not only in the ring as a WWE Superstar, but also at home as a mother, in the front office as an owner of the Atlanta Smoke, and in her career as a child psychologist.
Cargill always been muscular, but during this phase of life, she’s ready to “put the pedal to the metal,” in the gym, she told Women’s Health in the latest installment of Strong Like. “I want to look strong as ever.”
She’s no stranger to the weight room. Cargill played D1 basketball in college, and always felt at-home in the weight room. One of her strength and conditioning coaches during that time remains a major source of inspiration because they pushed Cargill harder than anyone had before.
Cargill also draws inspiration from Chyna, the prominent WWE star of the late ‘90s and early 2000s. “Seeing her embody, and go out there and shine so bright, I [realized], ‘That’s what I want to do,’” Cargill says.
One exercise that makes her feel especially strong is the pull-up. After recently dealt with a severe neck injury, regaining the ability to complete several reps has “meant the world” to her.
During the WWE offseason, Cargill trains several days a week and pays special attention to her core, completing an ab circuit five days a days. The strength she’s built helps her nail moves in the ring, including a stalling suplex, which requires her to hold her opponent upside down (!), before falling backwards, slamming them to the ground.
Cargill maintained that strength through her pregnancy, working out the entire time, fighting through aches and pains. She even worked out on the day she gave birth.
The core routine that’s built her six-pack—and her incredible strength—starts with two sets of 50 Russian twists while holding a medicine ball. Next, she works on her core control by doing a few sets of in and outs, which require timing her legs and upper body to meet in a V position over her hips.
Then, she hits a round of bicycle crunches, working on rotation, and into follow throughs, exploding up off the ground in a sit-up like motion. She closes out with a few rounds of minute-long planks.
One particular achievement she’s proud of: hitting a three minute plank at 34-years-old. “You never know how strong you are until you push yourself to that limit,” she says.
What’s in Jade’s Gym Bag
Executive Producer of Video Dorenna Newton
Filmed by Derrick Saint Pierre & Romy Rainer
Video Editor Josh Archer
Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
来源：颜如玉编辑台 · womenshealthmag.com