重量訓練機的阻力訓練,受傷機會比較低?

重量訓練是有必要的,不管是否從事運動,但我們應該使用機器(Machine weights)或者是利用啞鈴類非固定式的器材來從事阻力訓練呢?在《Anatomy for Runners》的書中有談到,許多人認為透過機器來進行阻力訓練,受傷的機會比較低,但其實這是一種誤解

在書上的「Can’t I Just Go Straight To the Gym and Hit the Machines?」有提到:

Machines weights have gained a large following due to the misconception that there is less chance for injury. Lifting weights on the machine allows the runner to push as hard as he or she can while being completely free of stabilizing the weight. Remember quote we’ve come back to often: High forces through unstable levers are a recipe for disaster.

The constrained movement on machine weights completely ignores the control and movement skill aspect of lifting weights. While increasing the true strength of a muscle is good, it’s refining of movement skills that produces a more well-rounded athlete, one that can respond instantly to a stumble on the pavement, uneven terrain, or the effects of fatigue during a race.

So what does this mean? Skip the machines. You’ll get better carryover of your strengthening program while controlling your body in stable and unstable situations than from simply moving the weight stack up and down.

在山姆伯伯之前分享"Anatomy for Runners" 書中的,談到的訓練三步驟「Smarter」、「Stronger」與「Spring」,強調穩定性訓練的重要性。透過機器來進行訓練,完全不用考慮到穩定肌群的控制與舉重的技術面,而僅是進行推拉的動作,對於增加肌肉的力量是很好的方式。

但較好的方式是先學會讓身體處於穩定與不穩定時,身體可以在穩定控制的前提下完成訓練的內容。就像書上提到的,在不穩定的槓桿上施加高負荷的重量,這只是一種災難!因此,「先跳過機器吧!(Skip the machines)」。

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