【奧林匹克式舉重動作不能捨棄的理由】
分享《The System: Soviet Periodization Adapted for the American Strength Coach》書中對奧林匹克式舉重的看法。該書的作者們並沒有否定專項訓練的重要性,但強調現階段(美國許多力量教練)用其他動作「取代」奧林匹克式舉重是不智的作法,主要的理由是上膊和抓舉能訓練到「大範圍動作」與「全身性」的「爆發力」與「速度」。下面附上原文、我的譯文和懸垂式上膊的訓練側拍影片:
--
#以下為譯文,最後附上原文,若有發現翻譯不到位或有問題的地方,非常歡迎也希望各界指正!
--
近年來,隨著人們越來越重視力量訓練中的安全性,以及所謂的「專項力量」訓練,奧林匹克式舉重動作已不再受到許多力量教練的青睞。主要的理由是,如果運動員不是要參加奧林匹克舉重比賽,有更好的爆發力訓練動作可以選,它們更容易轉化為運動賽場上的成績,而且這些動作不用移動那麼大的重量,所以對身體的壓力與風險會低很多。
為了甩開風險,有許多擲藥球或更有創意的動作已經在許多運動團隊的力量課表中取代上膊、抓舉、挺舉。在我們看來,這個鐘擺甩得太遠了,這些動作一直都能培養出世界上最強、最具爆發力運動員,現在卻要完全捨棄,實在太過極端。
我們要瞭解奧林匹克式舉重動作的主要目的是:通過「大範圍的動作」(特別是下肢)在全身產生最大的爆發力。
專攻奧林匹克式舉重選手和特別注重專項力量訓練的選手,這兩者的訓練課表,你最常發現的區別是:舉重選手是透過大範圍且快速的動作來訓練下肢;換言之,後者的動作幅度大都比較小。很多教練出於善意,使用了許多替代舉重的練習動作,但這些練習並沒有辦法達到舉重動作所需的柔韌性、協調性與力量輸出。
使用奧林匹克式舉重動作可以訓練到關節在較大彎屈幅度時的爆發力和穩定度,那也是身體在賽場上可能會碰到的幅度。(譯者註:當然對純跑者和泳者來說就並非如此了,不過自行車選手和大部分的球類運動相當符合)
一位運動員在進行完整的抓舉、挺舉時,如果進步太快或是沒有經過正確的指導再加上大重量,的確會導致受傷。但所有的訓練動作都是這樣,只要進階太快、操作不當或重量太重都會受傷,所以問題不在動作,而在於教練沒讓運動員準備好。
像美式足球或籃球這種運動的動作幅度很大,執行動作時需要高度的柔軟度與力量;在提升這些能力上,奧林匹克式舉重動作會比擲藥球的訓練更有效率。這些動作並不危險,只要你能先評估他們的身體是否有能力安全完成這些動作,事先對舉重動作進行規劃與指導,以及循序漸近地增加重量和動作難度,那麼很多顧慮都會消失。
當你能有效且適當地進行奧林匹克式舉重訓練,你會發現它的好處遠遠大於缺點。
(但作者也強調並不是每個人一開始都適合練奧林匹克式舉重動作)
一開始先別進行大量且高強度的奧林匹克式舉重訓練,最好先等到運動員們至少已經練了幾年之後才能大量的練。如果他們在早期要發展爆發力,可在運動員學習和改善舉重動作時先進行「跳躍」與「增強式訓練」。
無論什麼動作,練熟了動作的技術之後,接下來「速度」是第一位。雖然體育界很重視力量和肌肥大,但力量所表現出來的速度才是真正分出運動員實力差異的關鍵所在。
在健力(powerlifting)比賽中,動作的速度並不重要,目標是舉得更重,不管花多長時間,比賽結果只看重量。但在美式足球場上,最強壯的線鋒球員若不能迅速將力量轉化為控制對手防守球員的能力,他們就不能算是成功的進攻組球員。同理,一位能肩推數百磅重的鉛球選手,如果他不能用全身的力量來加速擲出鉛球,他也將無法把獎牌帶回家。
--
#原文如下
THE OLYMPIC LIFTING CONTROVERSY
In recent years with the increasing emphasis on safety in strength training and what is termed “sport specific” training, the Olympic lifts have fallen out of favor with many strength coaches. The argument is that if you are not competing in Olympic lifting, there are better options for training explosive strength that translate more readily to sports performance, without the risks and strain inherent in rapidly moving heavy weights.
Variations of medicine ball throws or more creative exercises have taken the place of cleans, snatches, and jerks in the strength programming of many teams as coaches try to reduce those risks. In our opinion, the pendulum has swung too far away from using the movements that have consistently produced the strongest and most explosive athletes in the world.
The main goal of the Olympic lifts is to generate maximal power and explosive strength in the entire body through large ranges of motion, particularly for the lower extremities.
The differences you will most often find between the training regimen of an Olympic weightlifter and of athletes performing more “sport specific” training are that weightlifters consistently take the lower extremities through high-speed, large range-of-motion exercises. Many of the substituted movements and exercises used by a well-intentioned strength coach do not come close to demanding and developing the flexibility, coordination, and force output demanded by the weightlifting exercises.
It is true that subjecting an athlete to a full snatch or jerk with a substantial amount of weight without the proper instruction or progression will often result in injury. However, that holds true for any exercise. It is not the fault of the exercise, but rather the coach’s fault for failing to prepare the athlete to succeed.
Dynamic sports like football or basketball require suppleness and strength expressed through large ranges of motion; the Olympic lifts are more effective at facilitating those qualities than a medicine ball toss. If you assess an athlete to be physically capable of performing the movements safely and if the lifts are programmed and coached effectively and progressed in both weight and complexity, many concerns diminish.
You will discover that when implemented effectively and appropriately, the benefits of the Olympic lifts far outweigh the drawbacks.
A significantly high volume of Olympic lifting is best left to the athletes with at least a few years of training under their belts. For developing athletes such as these, the power and explosive qualities can be addressed through jumping or plyometric training as the Olympic lifts are coached and refined over time.
After mastering technical efficiency and form, no matter what the movement, speed should always be the priority. Although strength and muscle hypertrophy are important in the world of sports, the rapid expression of that strength is what separates athletes on the field of play.
In the sport of powerlifting, the speed of the movement is not critical. The goal is to lift the maximum weight, however long it takes. On the football field, the strongest linemen will rarely succeed if they cannot rapidly translate that strength to control an oncoming defender. A shot putter who can military press hundreds of pounds will not take home a medal without the ability to explosively accelerate the entire body to throw the shot.
(extracted from page 101~102)
--
若有發現翻譯不到位或有問題的地方,非常歡迎也希望各界指正!
同時也有81部Youtube影片,追蹤數超過70萬的網紅てぬキッチン/Tenu Kitchen,也在其Youtube影片中提到,〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓 \新刊!魔法のてぬきおやつの続編が発売になりました♪/ 『材料2つから!オーブン不使用!もっと!魔法のてぬきおやつ』 ↓↓ https://www.amazon.co.jp/dp/4847070267 電子版も同時発売になりました! ↓↓ h...
large volume 在 創業小聚 Meet Startup Facebook 的最佳貼文
#英文新聞 #meetglobal
行動支付戰場,街口支付持續領先
In Taiwan, with an annual growth of 132%, the transaction volume of mobile payment hit a record high of NT$423 billion in 2020, and electronic payment transactions accounted for over a third of the amount. Facing large-cap companies, JKOPAY, the Taiwan-based e-payment service provider, is now still in the lead of this highly competitive e-payment race.
https://meet-global.bnext.com.tw/articles/view/47402
large volume 在 CheckCheckCin Facebook 的最佳貼文
【越吃越瘦】減肥從選對食材開始
⭐不少瓜果都有祛水消腫功效
⭐注意身體偏寒人士不宜多吃
#星期四食材
減肥多吃瓜(濕熱型👍)
坊間有「凡瓜皆涼」之說,的確不少瓜類蔬菜都屬性偏涼,例如冬瓜、絲瓜、青瓜等,體質虛寒人士不宜多吃,但如果你屬於濕熱型肥胖體質,症狀包括食慾旺盛、容易疲倦、小便量少帶黃、大便黏臭、多面油、易長暗瘡、體味重等,可以適量吃瓜紓緩濕熱症狀,亦有助減肥;因濕熱型肥胖人士宜清熱袪濕,多吃有清熱利水功效的食材,配合強度大的帶氧運動,例如跑步、跳繩、球類運動等,流汗有助排走體內濕氣,減肥就事半功倍。
冬瓜 — 性涼,有清熱祛暑、利水消痰功效,尤其適合夏天食用,對水腫、腳臭、暑熱煩悶很有幫助。注意陽虛體質、脾腎虛弱及易有腹瀉者不宜。
苦瓜 — 性寒,有袪暑解熱、清心明目的功效,適合於夏日食用,可紓緩咽喉腫痛、目赤等偏熱症狀,糖尿病人同樣合適,脾胃虛寒者不宜多吃。
絲瓜 — 性涼,有清熱解毒、化痰、安胎通乳的功效,適量服用能改善因夏季而導致的口乾、咳嗽多黃痰、婦女帶下過多或味重、孕婦產後母乳不通等症狀。
青瓜 / 老黃瓜 — 老黃瓜為成熟版青瓜,兩者功效相約,同樣性涼,具清熱解毒、生津止渴及利尿消腫的功效,適合濕熱、陰虛體質、痛風、高血壓、高血脂人士食用。要注意脾胃虛寒、容易腹痛、泄瀉者不宜食用。
節瓜 — 性平,能健脾胃、袪濕,功效像一個平和版的冬瓜,能紓緩水腫、孕婦身體浮腫、肥胖等症狀。適合任何體質人士食用。
留言或按讚👍🏻支持一下我們吧!❤️ 歡迎 Follow 我們獲得更多養生資訊。
Melons can aid weight loss (for damp heat body constitution👍)
People tend to assume that all melons are cold in nature. Many melon-type vegetables such as winter melon, loofah, and cucumber are indeed cool in nature, and individuals with a weak and cold body should avoid eating them.
However, if your body belongs to the damp heat condition and has obesity problem (symptoms: large appetite, fatigue, yellowish urine, sticky stool, oily face, grows acne easily, and has body odor), eating melons can relieve the damp heat symptoms and help with weight loss.
Individuals with this body constitution should clear heat and dispel dampness from the body regularly. remove dampness from the body, you will be able to lose weight more effectively.
Winter melon - cool in nature, clears summer heat, promotes diuresis and clears phlegm. It is suitable to eat during the summer, and can relieve edema, feet odor, and irritability due to summer heat. Note that it is not suitable for those with yang deficiency body constitution and those with asthenic spleen and kidneys and those prone to diarrhea.
Bitter gourd – cold in nature. It can clear summer heat, clear the heart and improve eyesight. It is suitable for eating in the summer. It can relieve the heat-related symptoms such as sore throat and redness in eyes. It is suitable for those with diabetes. Those with asthenic spleen and stomach should not have too much.
Luffa - cold in nature, it clears heat and removes toxins, reduces phlegm, stabilizes pregnancy and aids lactation. When taken appropriately, it can relieve summer-related symptoms such as dry mouth, cough with yellow phlegm, alleviate high volume of vaginal discharge or discharge that has strong odor, and improve postpartum lactation difficulty.
Cucumber / old cucumber - Old cucumber is the mature vegetable of a cucumber plant. They have similar healing effects, and both are cool in nature. They can clear heat and detoxify, promote fluid production to relieve thirst, and promote diuresis to relieve bloating. Suitable for those with damp heat and yin deficient body constitutions, as well as those with gout, high blood pressure, and high cholesterol. Note it is not suitable for those with asthenic spleen and stomach and those prone to diarrhea and loose stool.
Hairy gourd - mild in nature, can strengthen the stomach and spleen and dispel dampness. The healing effects are similar to a mild version of winter melon and can alleviate edema, bloating due to pregnancy, and excess weight. It is suitable for all body types.
Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.
#男 #女 #我胖了 #濕熱
large volume 在 てぬキッチン/Tenu Kitchen Youtube 的最佳解答
〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓
\新刊!魔法のてぬきおやつの続編が発売になりました♪/
『材料2つから!オーブン不使用!もっと!魔法のてぬきおやつ』
↓↓
https://www.amazon.co.jp/dp/4847070267
電子版も同時発売になりました!
↓↓
https://www.amazon.co.jp/gp/product/B08T14M8HH
\お陰様で再度重版していただき10万2千部に!本当に本当にありがとうございます!/
『世界一ラクチンなのに超美味しい!魔法のてぬきごはん』
↓
https://www.amazon.co.jp/dp/4847099621
\15万8千部突破!!お菓子レシピ本大賞♪/
『材料2つから作れる!魔法のてぬきおやつ』
↓
https://www.amazon.co.jp/dp/484709879X/
Amazon、その他ネット書店、全国の本屋さんで販売していただいております!
ぜひチェックしていただけると嬉しいです♪
〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓〓
▽〝大葉ベーコンエッグチーズトースト 〟の詳しいレシピはこちらのブログから♪
『てぬキッチンのブログ』⇒ https://www.tenukitchen.com/entry/2021/08/15/205743
▽twitterもやっているので、もし『てぬキッチン』のレシピをお試し頂いたら、#てぬキッチン をつけて投稿してもらえると嬉しいです♪
『てぬキッチンのtwitter』⇒ https://twitter.com/tenu_kitchen
【大葉ベーコンエッグチーズトースト】
今日は、大葉を使って『大葉ベーコンエッグチーズトースト』を作りました!
のせて焼くだけのお手軽なトーストですが、大葉の香りがふわっとしてとても美味しいです。
大葉にベーコンとチーズと卵も追加することで、ボリュームも満点!大葉が少し余っていたら、ぜひぜひお試しください!
〈材料〉1人分
食パン 1枚
大葉 4枚
ハーフベーコン 2枚
卵 1個
ピザ用チーズ お好みの量
マヨネーズ お好みの量
▽チャンネル登録はこちらから♪
⇒http://www.youtube.com/channel/UC1HZhN0HjriRUhqH7wGyRQg?sub_confirmation=1
【Ooba Bacon Egg Cheese Toast】
Today, I made "Ooba Bacon Cheese Toast" using perilla!
It's a simple toast that you just put on and bake, but the aroma of the perilla leaves is fluffy and very delicious.
By adding bacon, cheese and eggs to the perilla, the volume is perfect! If you have a little extra perilla, please try it!
〈INGREDIENT〉for1
1 piece of bread
4 large leaves
2 pieces of half bacon
1 egg
Pizza cheese your favorite amount
Mayonnaise as much as you like
▽Subscribe to my channel♪
⇒http://www.youtube.com/channel/UC1HZhN0HjriRUhqH7wGyRQg?sub_confirmation=1
◎お仕事の依頼等はこちらまで→tenukitchen_tenukin@yahoo.co.jp
------------------------------------------------------------------------------
楽曲提供:フリーBGM DOVA-SYNDROME by http://dova-s.jp/
効果音素材:ポケットサウンド – https://pocket-se.info/
--------------------------------------------------------------------------
large volume 在 ロイドごはん Youtube 的最讚貼文
名物⁈川崎の町中華で高くそびえる焼きそばを食べてみた!神奈川県川崎市『太陸』に伺いました。味のある外観に魅かれて中に入ると昭和を思わせる町中華店の雰囲気が漂います。メニューにはラーメン、餃子、チャーハンと定番が揃いますが実はこちらには大盛りのメニューが…。のんびりした雰囲気ですが、そのボリュームや味わいは半端ありません!無事に完食なるか⁈早速動画をご覧ください!
*感染対策を徹底して撮影を行っています。
*撮影に際しては、お店の方や周りのお客様に充分配慮して撮影をおこなっています。
I tried the soaring yakisoba in the famous⁈ Kawasaki town of China! We visited "Tairiku" in Kawasaki City, Kanagawa Prefecture. When you enter the restaurant, you will feel the atmosphere of a Chinese restaurant in the town, which is reminiscent of the Showa era. The menu includes ramen, dumplings, and fried rice, but in fact, there is a large menu here. It's a laid-back atmosphere, but its volume and taste are not odd! Will you finish your meal safely?⁈ Please watch the video immediately!
* We take thorough measures against infection.
* When shooting, we take the shop and the customers around us into consideration.
いつもありがとうございます!( ´ ▽ ` )
高評価&チャンネル登録もよろしくお願いいたします!
#町中華 #川崎 #孤独のグルメ #ロイドごはん #フラメンコロイド #大食い
—————《サブチャンネルもよろしくお願いします!》—————————————
【メロンシートジャーニー】
https://www.youtube.com/channel/UCwNlBAUziFWkJZFY_u3t65A
【フラメンコロイド】
https://www.youtube.com/channel/UCsFJHNg3SR41R2a3vctUInw
—————《本日の店舗情報》—————————————————
『太陸』
https://tabelog.com/kanagawa/A1405/A140501/14006842/
—————《ロイドごはんオススメの動画! ROIDGOHANs’ Recommended video》———————————
78才おじいちゃん屋台ラーメンの朝『幸っちゃん』夜明けの銀座【飯テロ】Old Style Ramen Stall Yatai Japanese Street Food
https://youtu.be/YHiWYvhxUI4
【家系ラーメン特集!】
https://www.youtube.com/playlist?list=PL6yW17uB9uIVUmOS8qnXrRwcBu8W-uRYZ
神回【ラーメン二郎の貴重映像】全増しが出来るまで一部始終を大公開!【ラーメン二郎 ひばりヶ丘店】ramen
https://youtu.be/mBFcdMHyaxA
—————《オリジナルサイトの情報》—————————————————
★ロイドwalker《人生をドラマチックに彩る旅とグルメと温泉図鑑》
https://ramenjapan.net/
★メロンシート《フラメンコギターの世界一の旅》
https://pordiotama3.xsrv.jp
★フラメンコロイド 《フラメンコロイドの神話と伝説》
https://flamenkoroid.net
—————《twitter》—————————————————————
★ロイドごはん
https://twitter.com/roidgohan
★メロンシート
https://twitter.com/meloncito310
★フラメンコロイド
https://twitter.com/flamenkoroid
—————《instagram》———————————————————-
★ロイドごはん
https://www.instagram.com/roidgohan
★メロンシート
https://www.instagram.com/satoshimelo...
★フラメンコロイド
https://www.instagram.com/flamenkoroid
large volume 在 ロイドごはん Youtube 的最讚貼文
・前回の「全マシマシ」【大食い】ラーメン二郎横浜関内系譜の名店【BOOBOO太郎】飯テロ ramenhttps://youtu.be/T09XvLFkWxU
千葉のインスパイア系に再訪!以前視聴者の方から勧めて頂き訪れた千葉の二郎インスパイア系『ラーメンブーブー太郎。』に再訪です。麺量のボリューム、コールなどは二郎や二郎系などとほとんど一緒なのでご安心ください。シンプルに小ラーメンと大があり、ブタの量はダブル(8枚)まで。他に汁なしがあります。
それでは、早速観ていきましょう!
*感染対策を徹底して撮影を行っています。
*撮影に際しては、お店の方や周りのお客様に充分配慮して撮影をおこなっています。
・ Last time "All Mashimashi" [Gluttony] Ramen Jiro Yokohama Kannai Genealogy Famous Store [BOOBOO Taro] Rice Terrorism ramen https://youtu.be/T09XvLFkWxU
Revisit Chiba's inspirational system! Chiba's Jiro-inspired "Ramen Boo Boo Taro." I will return to. Please be assured that the volume of noodles and call are almost the same as Jiro and Jiro. There are simply small ramen and large, and the amount of pigs is up to double (8 pieces). There is also no soup.
Let's watch it now!
* We take thorough measures against infection.
* When shooting, we take the shop and the customers around us into consideration.
いつもありがとうございます!( ´ ▽ ` )
高評価&チャンネル登録もよろしくお願いいたします!
#二郎系 #デカ盛り #ラーメン #ロイドごはん #フラメンコロイド
—————《サブチャンネルもよろしくお願いします!》—————————————
【メロンシートジャーニー】
https://www.youtube.com/channel/UCwNlBAUziFWkJZFY_u3t65A
【フラメンコロイド】
https://www.youtube.com/channel/UCsFJHNg3SR41R2a3vctUInw
🍀「ロイドごはん」公式LINEができました!
お友だち追加はこちら
https://lin.ee/ow4OdaV
—————《本日の店舗情報》—————————————————
『ラーメン ブーブー太郎。(Boo Boo太郎。)』
https://tabelog.com/chiba/A1201/A120101/12040364/dtlrvwlst/B345213774/?lid=tabelog_pickup_review
—————《ロイドごはんオススメの動画! ROIDGOHANs’ Recommended video》———————————
78才おじいちゃん屋台ラーメンの朝『幸っちゃん』夜明けの銀座【飯テロ】Old Style Ramen Stall Yatai Japanese Street Food
https://youtu.be/YHiWYvhxUI4
【家系ラーメン特集!】
https://www.youtube.com/playlist?list=PL6yW17uB9uIVUmOS8qnXrRwcBu8W-uRYZ
神回【ラーメン二郎の貴重映像】全増しが出来るまで一部始終を大公開!【ラーメン二郎 ひばりヶ丘店】ramen
https://youtu.be/mBFcdMHyaxA
—————《オリジナルサイトの情報》—————————————————
★ロイドwalker《人生をドラマチックに彩る旅とグルメと温泉図鑑》
https://ramenjapan.net/
★メロンシート《フラメンコギターの世界一の旅》
https://pordiotama3.xsrv.jp
★フラメンコロイド 《フラメンコロイドの神話と伝説》
https://flamenkoroid.net
—————《twitter》—————————————————————
★ロイドごはん
https://twitter.com/roidgohan
★メロンシート
https://twitter.com/meloncito310
★フラメンコロイド
https://twitter.com/flamenkoroid
—————《instagram》———————————————————-
★ロイドごはん
https://www.instagram.com/roidgohan
★メロンシート
https://www.instagram.com/satoshimelo...
★フラメンコロイド
https://www.instagram.com/flamenkoroid