彈力繩輔助式槓鈴臥推訓練

有的人問到,在國外的影片或訓練中,會看到有人在進行槓鈴「臥推(Bench Press)」,槓鈴會套住彈力繩,這有何的目的呢?若有看過「引體向上不再是夢,六週的訓練計劃!」的文章,或許你能判斷出目的,也能回答,為什麼不直接加上槓片就好!?

首先,我們能看一下Rubberbanditz 網站介紹如何使用彈力繩來進行訓練:

Power and Olympic lifting with bands offer an ascending resistance throughout your entire range of motion, providing a synergistic relationship with your muscles. As your muscles contract and exert force, the bands stretch farther and the resistance is increased.

(譯:在進行爆發力及奧林匹克舉重的訓練時,彈力繩在整個動作範圍中提供一個上升的阻力(Acending Resistance),對於肌肉提供一個加成作用。當你的肌肉進行收縮及發力時,彈力帶伸展的更長,阻力增加就更大。)

At your weakest point, generally at starting position, the bands offer minimal resistance to help you get over the “sticking point” (ex: the lowest point of a squat or bench press). Then, as you extend through your rep, the powerlifting band’s tension increases incrementally, allowing for optimal muscle strengthening efficiency unachievable by the simply force of gravity.

(譯:在你最虛弱的點,一般是在你的起始位置,彈力帶所造成的阻力是最小的,有助於你克服這「障礙點(Sticking Point)」,例如「在深蹲或臥推的最低點」。然後,當突破該點時,彈力帶的張力(阻力)亦開始增加,予許達到最佳肌肉訓練的效率。)

從上述的介紹之後,或許你能明白,為何不加上「槓片」來增重,而是槓鈴套上彈力帶來增加阻力囉。另外,也是有人說利用這種方式來訓練爆發力、最大肌力,但目前還未找到完整的介紹,所以未來有機會再分享囉。

圖片來源: FitstreamPoliquin Article

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