最小化力量训练 Minimum Strength Training

在我近 2 年的力量举训练中,我在反复思考一个问题:

当我每天花 3 个小时在健身房做训练,花 2 个小时看理论知识,我还剩多少时间给生活,给家人,给朋友,给自己?

在我去健身房训练的经历里,我看到很多请私教的人,他们要么运动协调性很差,总是用不完整的代偿性动作拼完最后一个重复;要么明明纤细单薄却被要求做 Burpee或跳绳累的眼冒金星。于是我在思考另一些问题:

有没有动作难度贼低的力量训练?除了肚子有肉哪儿都没肉的奇怪体质到底是怎么回事?

于是,「最小化力量训练」的理论及体系化课程就悄悄在我脑海中萌发。

缺失的,往往是亟需的

不以 Body Building 为目的,不以体育竞技为目的的以上目标人群,最缺失的,也是他们真正最需要的,就是力量训练

  • 久坐白领:他们往往体态问题严重,急需通过力量训练放松部分肌群以及加强部分肌群,以恢复良好体态,并一步达到塑形目的。
  • 瘦弱人群:天生干瘦,怎么吃都长不胖,除了肚子有肉哪儿都没肉。急需通过力量训练,刺激肌肉生长,让自己壮起来;
  • 年长人群:肌肉萎缩,骨质酥松,跑跳能力较弱,心肺功能差。急需通过动作幅度小,心率平缓的力量训练恢复肌肉活力,增强骨骼健康,以更好的自主生活。(典型人物为金斯伯格大法官)
  • 不喜欢高强度心肺训练的人群:听到要做 10 个 burpee 就想下跪。想健身,但被健身房私教各种高强度间接性训练劝退,对健身有畏惧心理。
  • 没时间投入太多时间健身的所有人:生活高于一切,时间最为宝贵。时间需要用在刀刃上。多关节全身运动让训练者花更少时间,收获更大价值。

以上人群需要的是,耗时少,动作幅度小,运动表现要求低,装备易得,在家就可以完成的力量训练。而这个力量训练必须以多关节全身运动为主,以最基本的运动模式(蹲推拉铰链)为主,且必须同时兼顾稳定性训练(stability)和活动度训练(mobility),为提高训练者肌肉及骨骼健康,从而提高自主生活质量。

力量训练不是 Rocket Surgery, No Fancy

“有没有动作难度贼低的力量训练?”

“有!”

如果我们把人类的基本动作模式分为:蹲,推,拉,铰链,负重行走及本能动作,那么恭喜你,这些动作你都会。且你会发现,很多高难度的动作其实都是在它们的基础上延伸。当然,如果你以长期身心健康为目的,你不需要为高难度动作伤任何脑筋。

人类基本运动模式及不同年龄层训练优先级图解

课程大纲

兼顾「肌肉力量、身体稳定性及关节活动度」的壶铃训练

  • 单节课耗时:15-20 分钟
  • 装备:瑜伽垫 + 阻力带 + 壶铃 1-2个

#1. Fire Engery Engine:用最基础最经典的动作,激活身体发动机,为接下来的训练做好全身准备。

#2. Body Scanning:从上到下的顺序,用最基础的动作,完成一套全身的力量训练。

#3. The Big Three:将三大项动作(深蹲、硬拉和推)融合在一起,完成一套具有挑战的全身力量训练。

#4. Rock and Roll:借用 Original Strength ®️ 的原理,设计了一套 Reset Your Body 的积极恢复训练操。

#5. Loaded Carry:经典的负重动作,运动幅度极低,基本属于 isometric exercise 训练原理。巩固之前所有的力量训练。

#6. Hip Series:久坐人群最容易丢失,就是臀部肌肉。这套动作则专门性针对久坐而设计。充分激活臀大肌,臀小肌,臀中肌,让身体的发动机(髋关节)如获新生。

#7. The Humane Burpee:Burpee 是出了名的心扉炸裂型运动。但改良后的 Humane Burpee 降低运动幅度,同时增加力量训练在其中,实操性更强。这是一套减脂塑形兼备的动作。*该课程原创作者为 Dan John

#8. Never Let go:一套经典的壶铃动作流,兼顾爆发力训练,力量训练,稳定性训练及心肺训练。why never let go?一旦开始,壶铃就不会放下,直到你完成最后的动作。是对绝对力量和耐力的挑战!*课程名称致敬 Dan John 的书 Never Let go

家庭健身,在路上

创作者兼教练介绍

  • 美国国家体能与运动协会认证私人教练(NSCA-CPT)
  • 力量举运动员,目前最佳成绩为 World Powerlifting 新疆思迈泰俱乐部赛女子全场冠军(体重 50kg,总成绩268kg,维京系数 403.126)。
  • 硬式壶铃训练认证
  • 前阿里巴巴体验设计专家,转行专注家庭健身,及科普绘画。

Wandering Weights #350

力量训练的秘密花园 #350

3 tips for increasing your overhead press

Train 3x/week. Heavy day, volume day, explosive day. The heavy day could be 1 – 5 ladders using (at least) your 7rm. The volume day could be MANY sets of 3 – 5 reps, practiced for 20 – 30 minutes, focusing on perfect technique. The explosive day could be 5 reps on the minute, every minute, for 10 minutes of single or double kettlebell push press.

每周至少训练三次,分别冲刺重量、容量和爆发力。重量的那一天,从7RM的重量开始,可以采用阶梯策略;容量的那一天,几组3-5个重复即可,大概20-30分钟,保证每一次的动作都非常完美;爆发力的那一天,可以做每分钟5个重复,持续10分钟的训练模式,单壶铃或双壶铃都可以。

Apply “Goldilocks” tension = just the right amount of squeezing the glutes, bracing the abs, and gripping the bell to boost performance. Too little tension and you become floppy and use poor technique. Too much tension and you distract from the exercise and put on the brakes. It has to be “just right.” GOT IT?

学会收缩自己的肌肉,全程绷紧(但又不是那么紧)。Pavel 说过,所谓的绷紧,大概就是让你的肚脐眼和P眼无限接近的意思,阿懂?

Keep your forearm vertical. People lose strength in the press whenever their forearm begins to tilt. The strongest pressing path is found wherever the forearm remains vertical and keeping the forearm vertical will slip you into your ideal pressing groove, which varies from person to person (and even more so with kangaroos).

保证小臂垂直。

Why adding the Goblet Squat did wonder for your back

If you don’t know, your psoas is the muscle that connects the lumbar spine to the legs. But the psoas is more than a muscle, according to Liz, it’s a messenger of health, safety, and fear in the body. Many people are familiar with the messages of their psoas, but they are not aware that the messages are coming from their psoas.

腰大肌是连接脊柱尾端和大腿的肌肉,它不仅起到肌肉本身该有的支撑和保护作用,它还是身体信息的传输者。

Low back pain, for example, can often be the message from the psoas that something is not quite right in the body. When this happens the psoas usually gets blamed for the pain rather than listened to for the message. As a result, the psoas is often stretched, poked, prodded, and “released” in an attempt to relieve the back pain. Incidentally, Liz warns against all of these methods as they are more of a “shoot the messenger” type approach and they can often result in much greater consequences.

后腰不舒服,则是腰大肌经常要负责传递的信息。也正是因为这样,人们总误以为是这个信使本身在疼痛(它真的只是帮忙通信的),于是专注于后腰的拉伸,按摩,放松。殊不知完全搞错了。

In fact, Liz says one of the keys to keeping a healthy psoas, or an “I am safe” messaging psoas is to keep healthy, mobile ankles – ankles that glide.

事实上,要给腰大肌传递“我很好”的信息,你唯一需要做的,是加强髋关节的活动度及臀部的肌肉力量:高脚杯深蹲及底部暂停。

A nice summary of Franco Columbo’s insights on training

Franco 是意大利健美運動員,舉重運動員,演員,作家,製片人和持牌脊椎治療師。哥倫布最初是一名拳擊手,曾在1976年和1981年贏得了奧林匹亞先生的冠軍,並在1977年參加了首屆《世界最強者》的比賽,並獲得了第五名。

Even though they were young, both Columbu and Schwarzenegger needed one full rest day in between body part workouts. So, for example, for one week, do not do a squat or deadlift workout more than three times, Monday, Wednesday, and Friday.

不管你多么年轻,你都应该留至少24个小时给自己恢复。一周内,不要深蹲或硬拉超过3次(如果是 Easy Strength 模式另当别论,毕竟容量才10个重复)。

You need at least one day in between, Tuesday and Thursday to recover. On Tuesday and Thursday, assuming your training is on weekdays and not weekends, you can work upper body or assistance exercises.

Superset bench press with cable crossovers to build a champion chest. Success leaves clues. Why reinvent the wheel when you have a great workout strategy that you can immediately implement into your routine? Of course, every person’s skeleton, tendon attachments, and body structure is different, but it is certainly worth a try for yourself and see how it goes.

休息期间,你可以偶尔做一些上肢的训练(上肢恢复快)或一些辅助训练。BP 和 绳索拉构成的超级组能让你拥有冠军的胸肌。当然,你也可以自己设计最适合你的超级组策略。

Allowing your muscles to rest helps them grow. Proper rest gives your tendons and joints time to get accustomed to heavy weight training.

Less is More. In that case, you can do squats on Monday and Friday, deadlifts on Wednesday, and Bench Press/Upper body on Tuesday and Thursday.

少即是多,休息也是训练的一种方式:周一周五蹲腿,周三硬拉,周二周四做 BP 等上肢运动。

Full Article:https://www.otpbooks.com/dan-john-wandering-weights/

Until then, let’s all keep on lifting and learning.

Sandy Yeh

2019 香港

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