TRX 懸吊訓練繩之棒式(Plank)強度

近來有人提到利用TRX來進行棒式(Plank)或側棒的動作,在「Abs Revealed」這本書也有提到,其中在上圖中,虛線的部份為TRX掛的錨點,而身體靠近錨點及遠離錨點時,對於你在進行棒式時,強度又是如何變化的呢?有TRX的朋友,可以試試看囉。

直接來看看書本怎麼介紹:

(上圖中) This movement helps you create different levels of resistance by changing your starting position for exercises performed with your heels or toes in the foot cradles. For this type of exercise, start in the neutral position, letting your feet hang directly under the anchor point (see figure 4.1).

(上圖左) In general, when you move your body toward the neutral point so that your feet move to the other side of the neutral position (see figure 4.2), the resistance decreases. This is because your body and the TRX will both move in the same direction (toward the neutral point).

(簡譯:身體靠近錨點時,阻力會減低,因為你的身體跟TRX都是往同一個方向移動。)

(上圖右) Similarly, when you move your body and feet farther away from the neutral point on your side of the neutral point (see figure 4.3), resistance increases because your body and the TRX are moving in opposite directions during the exercise. Your body will move farther away from the neutral point as the TRX tries to move toward it.

(簡譯:身體遠離錨點時,阻力會增加,因為你的身體跟TRX是往不同的方向移動。你的身體離開錨點,但TRX試著把你拉回錨點。)

強度的排列,從低至高:「左→中→右」。相信大家還未看文章之前,心裡有個答案了,但山姆伯伯還是將書上寫的分享給大家囉。當然TRX 棒式有很多變化式(如下),但請依照自己的體能條件來進行,以避免不必要的運動傷害。

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