【低重量、高次數的阻力訓練】
.
低重量(low load)、高次數(high repetitions)的阻力訓練,大多指的是使用的重量,輕到可以一次做15下以上,主要用以熟悉動作技術、重建動作控制能力、提升肌耐力、復健、並作為接下來高重量訓練的基礎。
.
「低重量高次數」或是「高重量低次數」的阻力訓練,有各自獨特的地方,並不是只做哪一類就能得到所有的效果。直覺上,馬拉松選手適合低重量、短跑選手適合高重量,但其實只是比例或比重上的差異(例如馬拉松選手,20% 時間用高重量,80% 時間用低重量),不會絕對只做哪個。
.
以下列舉幾個「低重量高次數」訓練的特點:
.
1. 熟悉動作技術(master exercise technique)
初期若為了不斷追求更高的重量,做不到幾下就累了,而減少「練習」的機會。練習次數的多寡,決定了對動作的熟悉程度,當同樣的動作重複進行很多次,大腦會對動作的印象越來越深刻,這就像是可以不用看階梯就上下樓梯、能不加思索地投進三分球等,因此前期透過多次數的阻力訓練,可以先學會理想的動作技術,不管是深蹲、硬舉、伏地挺身等,理想的動作技術「是能產生最大的力量跟最低的受傷風險」
.
2. 重建動作控制能力(restore motor control)
這部分會有點難理解,是屬於物理治療師在幫曾經受傷的人,重新建立「理想的肌肉出力、關節移動軌跡、發力順序等」的步驟。原先健康的人,肌肉的使用是各司其職,但曾經受過傷、肌肉失衡、失能的人,會使肌肉間的角色對調,可能原先負責久站的小肌肉,變成用來從事費力的工作;負責舉重量的大肌肉,則變成在久站時要無時無刻都要收縮出力。
.
訓練所用的重量過大時,大腦無法思考或「無法有意識地」改變原先錯誤的出力方式,這就像是服務生在做菜、廚師在服務客人,但餐廳客人不斷進來,無法重新分配工作
.
3. 為接下來高重量的基礎(foundation of further training)
除了熟悉動作技術,高反覆次數、低重量的阻力訓練,也可以先讓「肌肉準備好接受更難的任務」。許多人可能有第一次重訓完,隔天很嚴重痠痛的經驗(又稱為延遲性肌肉痠痛, DOMS),會發生這樣的情況多是突然給肌肉「不習慣、過大的刺激」,因此,低重量就像是先提醒大腦接下來會有更大的刺激,先讓身體適應,而適應的過程包括肌纖維會變粗、流到肌肉的血液變多、清理肌肉廢物的速度變快等
.
結論:
不管是什麼運動項目、需求,其實兩類阻力訓練有各自獨特的地方,只是比重或是在不同階段著重其中一個,只要清楚自身的需求,任何訓練方式能達成你的目標,都是適合的。
.
其他文章:https://jackchen.sport.blog/
其他圖片:https://www.instagram.com/chenhc82/
.
.
.
.
#highload #lowreps #lowload #highreps #absolutestrength #maximalstrength #weighttraining #strengthening #resistancetraining #musclefiber #fasttwitch #slowtwich #weightlifting #powerlifting #running #athlete #高重量 #低次數 #低重量 #高次數 #絕對肌力 #最大肌力 #重量訓練 #阻力訓練 #肌力訓練 #肌纖維 #快縮肌 #慢縮肌 #舉重 #健力 #跑步 #運動員 #物理治療師 #肌力與體能訓練師 #陳曉謙
同時也有11部Youtube影片,追蹤數超過88的網紅陳曉謙 運動物理治療師 Jack Chen, sports physiotherapist,也在其Youtube影片中提到,a. 促進單側髖關節及臀部肌群的使用 b. 增加髖關節活動度 c. 獨立單側髖關節的使用、避免其他部位代償 d. 重訓或技術訓練前的熱身 ***相較於分腿髖關節鉸鏈,難度更高,需要更多單腳穩定性來維持平衡,也越接近跑步的動作及運動表現*** 選手:楊俊瀚 a. To facilitate un...
「running technique」的推薦目錄:
- 關於running technique 在 陳曉謙物理治療師/肌力與體能訓練師 Facebook 的最讚貼文
- 關於running technique 在 Soh Wai Ching - Athlete Facebook 的最佳貼文
- 關於running technique 在 Malaysian Chef Norman Musa Facebook 的精選貼文
- 關於running technique 在 陳曉謙 運動物理治療師 Jack Chen, sports physiotherapist Youtube 的最佳解答
- 關於running technique 在 陳曉謙 運動物理治療師 Jack Chen, sports physiotherapist Youtube 的最讚貼文
- 關於running technique 在 一二三渡辺 Youtube 的最讚貼文
running technique 在 Soh Wai Ching - Athlete Facebook 的最佳貼文
Thanks @sportsdirectmy and @asicsmalaysia on hosting this Magic Speed Test Run.
Fastest Runner will walkaway with a pair of this shoe.
I took part in it at 12.30pm slot this afternoon. The plan is to go max speed on the treadmill and hold for 10 min to clock the longest distance.
Last year they did it once with the metaracer shoe on the same condition, "10 min treadmill run challenge" and I took part as well. I clocked 3.3km in 10 min and won the shoe.
Today, I took this opportunity and did it again. Thanks to my family members on coming and support me for this and to my mentor @albert_1206 @ravin1618 and running buddy @jasonkhoo78 although you were late 😜
The first half was great, in control. Then the next half started to feel the challenge of it and switch the running technique to accommodate the 20kph. Glad to have them to cheer on me in the last stretch and I am so glad to have done it ✅
Before the challenge begin, I got myself mentally rehearse that 10 min is just nice and I have done it before, so it will won't be a problem.
Listen to the song while running and 3 songs will be equivalent to 10 minutes 😆
Also glad to have a short meet up with the Marketing Director of @sportsdirectmy after the run. Thanks for supporting me during the run!
#MagicSpeed #TreamillRun #LongestDistanceChallenge #20kph #SportsDirectMalaysia #SportsDirectMy #EdifierMalaysia #MasTowerRunner #SohTheSpeedster #VibrantRunning #BauerfiendMalaysia #Bauerfeind #RudyProjectMy #TenagaNasionalBerhad
running technique 在 Malaysian Chef Norman Musa Facebook 的精選貼文
Chicken satay - the skewering technique is a skill. Mine is more of ‘gigantic’ size. 😅 In Malaysia is way smaller, 2-bite size. My late mum’s neighbours in Butterworth skewered few thousands a day for the famous Leman Satay. Those who grew up in Butterworth in 80s know this satay legacy especially at Meriam Timbul food court by the Butterworth ferry jetty, I believe the family is still running the satay premise. ❤️
running technique 在 陳曉謙 運動物理治療師 Jack Chen, sports physiotherapist Youtube 的最佳解答
a. 促進單側髖關節及臀部肌群的使用
b. 增加髖關節活動度
c. 獨立單側髖關節的使用、避免其他部位代償
d. 重訓或技術訓練前的熱身
***相較於分腿髖關節鉸鏈,難度更高,需要更多單腳穩定性來維持平衡,也越接近跑步的動作及運動表現***
選手:楊俊瀚
a. To facilitate unilateral hip motion and the use of gluteal muscles
b. To increase and maintain hip joint mobility (or range of motion)
c. To isolate the use of hip joint unilaterally and prevent compensations of other surrounding joints
d. As a warm up before trainings (both weight training and technique training)
***compare to Split-stance hip hinge, It's more difficult to perform the hip hinge in a position of Bulgarian split squat. More single-leg balance/stability is needed due to the decrease of base of support. It is more closer to the actual sports performance (ex. running)***
Athlete:Chun-Han Yang
![post-title](https://i.ytimg.com/vi/RR9NZeuX_fU/hqdefault.jpg)
running technique 在 陳曉謙 運動物理治療師 Jack Chen, sports physiotherapist Youtube 的最讚貼文
a. 促進單側髖關節及臀部肌群的使用
b. 增加髖關節活動度
c. 獨立單側髖關節的使用、避免其他部位代償
d. 重訓或技術訓練前的熱身
***相較於髖關節鉸鏈,分腿站與日常動作 (走、跑步等) 更相似,更利於將訓練效果轉換到實際運動表現***
選手:楊俊瀚
a. To facilitate unilateral hip motion and the use of gluteal muscles
b. To increase and maintain hip joint mobility (or range of motion)
c. To isolate the use of hip joint unilaterally and prevent compensations of other surrounding joints
d. As a warm up before trainings (both weight training and technique training)
***compare to Hip Hinge, exercises in a split-stance position are more similar to activities of daily life such as walking and running in a manner of movement pattern, which may help integrating to the actual sports performance***
Athlete:Chun-Han Yang
![post-title](https://i.ytimg.com/vi/NZzocJNOyIk/hqdefault.jpg)
running technique 在 一二三渡辺 Youtube 的最讚貼文
おじゅくんの愛車
はり君すごいよ、
マッハマスター
http://www.sakai-tcb.or.jp/feature/f08.html
http://www.walkerplus.com/sakai/sp/jyuzu/
Large-scale automatic operation two-wheeled vehicle for overseas export that Kawasaki Heavy Industries developed and announced in 2000 Kawasaki ninja ZX-12R (It is an are in Zettoeccs).
Outline
One at development this time developed to seize seat at the velocity of the world from sea bass's GSX1300R falcon known as car at the velocity of the world at which 300 km/h exaggerated is achieved in state of normality on the market. The engine that demonstrates four newly developed four water-cooled stroke parallel cylinders 1199cc, max power 181ps (It is 190ps in the ram air operating state), and max torque 13.8kgm is installed in the backbone frame that lays out the air cleaner in the main pipe. The Futoshi size of 200/50R17 that became a car the first on the market was very adopted in a rear tire. Three models of "CBR1100XX super-blackbird" of HONDA that was able to say "ZX-12R", "Falcon", and the pioneer at 300 km/h cut a new genre "Mega-sports" open.
On the face, it is ZX-9R. (2000?2003 model)ZX-6R(2000?2002 model)The rectification wing is a feature under under a caul like the tail of the equipped aircraft though looked like.
Maximum speed seemed to record 308 km/h, and for a further, maximum speed competition with the falcon to break out. However, it came to be equipped with the speed limiter because of 300 km/h self-imposed restraint that had started in 2001 in European market.
An initial type executes a modification that is greater than the model in 2002 around the engine, the exterior, the chassis, and the gear ratio, etc. though it is this car that an advanced technique was demanded contrasting it with the falcon of the criticized rival by the rider when it is handled the engine with a little difficult treatment and to handle it nervous easily. It improves to the engine characteristic and handling that became a neutral, and the setting that can enjoy the winding running on the pass road etc. without reserve. The radial mount brake caliper of the ZX-10R transfer who is the super-sports model of this company is adopted from the model in 2004.
The engine installed in ZX-12R can buy the unit for about 600,000 yen by making it to Japanese yen. Serious damage can be repaired even when receiving it the entire engine therefore. The thing installed in other Ninja series because an engine mount method different from a conventional Ninja series is adopted cannot be done. The sports car equipped with the engine for ZX -12R is sold in foreign countries. PWC that adopts this engine from Kawasaki Heavy Industries, Ltd. is put on the market.
The seat of the flagship was transferred to ZZR1400 that was the succession model, and it became a production end in 2006 though it was this car that had been bearing the flagship of Kawasaki.
![post-title](https://i.ytimg.com/vi/pqLsQ-CaWww/hqdefault.jpg)
running technique 在 4 Tips For Proper Running Form with Pictures - adidas Runtastic 的相關結果
Lean slightly forward · Look ahead · Keep shoulder blades neutral · Bend elbows around 90 degrees · Stabilize the core · Lift and flex the knee · Push ... ... <看更多>
running technique 在 Proper Running Technique: Six Ways to Run More Efficiently 的相關結果
Proper Running Technique: Top Six Tips · 1. Avoid Over-Striding · 2. Maintain a Tall Posture as You Run · 3. Relax Your Shoulders · 4. Strengthen ... ... <看更多>
running technique 在 8 Tips for Proper Running Form - Verywell Fit 的相關結果
As you run, keep your arms and hands as relaxed as possible. Avoid tightening your hands into fists. If you're clenching your hands, the tension ... ... <看更多>