https://www.dragondoor.com/articles/building-an-olympic-body-through-bodyweight-conditioning/
這一篇文章的標題是
Building an Olympic Body through Bodyweight Conditioning
這是我目前看過最專業的徒手訓練文章 在此跟大家分享我的心得 以及部分翻譯
部分翻譯
We have all seen them on television during the Olympics;
these powerful men performing amazing skills with ease and grace.
我們都看過奧運體操選手在比賽的時候輕易展現他們的力與美。
What will probably be even more surprising to you is that they build
their strength and physiques almost entirely with various bodyweight exercises.
會很令你訝異的是，他們大部分是靠自身體重去打造他們的身材與肌力。
https://www.youtube.com/watch?v=rvq1AHaqGto
(再複習一次 0:41 他們完全沒有做重量訓練)
is the bodyweight training of the Olympians also beneficial to
the fitness enthusiast?
And if so, is it possible to apply at least some of it to those without a
professional instructor to guide them or tens of thousands of
dollars of specialized gymnastics equipment?
And the answers are once again - yes and yes.
奧運選手的自身體重自訓練是否對於一般的健身者也有幫助?
如果有，我們是否可以在沒有專業器材跟專業教練的指導下運用這一些動作?
以上兩個問題都是肯定的
In this article, I will cover the basic progressions needed to
learn two primary gymnastics exercises: the planche and the front lever.
This will be by no means a complete bodyweight training program,
but rather an introduction.
在這篇文章中，我會循序漸進的介紹兩個基本體操動作:俄式挺身與前水平
這當然不是一個完整的訓練計畫，而是一個簡介。
A common misconception is that bodyweight exercises
do not build substantial strength but
are rather more suited for building endurance.
一個常見的迷思是自身體重訓練無法練到我們的最大肌力，而比較適合肌耐力訓練
For strength to increase,
the amount of resistance or load worked against must also increase over time.
Hence the problem with bodyweight conditioning - as the resistance
(weight of the body) is fixed, how to continue to increase strength?
Surprisingly the answer is simple -
by decreasing the amount of leverage it is possible to exert on an exercise,
the resistance of an exercise becomes increasingly greater.
如果我們要增加我們的最大肌力，我們對抗的阻力必須要隨著時間增加。
如果身體的重量是固定的，我們如何增加阻力?
答案很簡單，那就是我們改變力臂。
這裡作者要講的是一個基本的槓桿原理
以方程式表達：
F*D=f*d
假設F為身體的重量，f為是我們所施展的力 D與d分別為F與f到支點的距離 F為固定值
當我們改變力臂，我們就能增加我們的阻力以達到肌力訓練的效果
How strong is it possible to become with bodyweight exercises?
Amazingly strong. In fact I would go so far as to say, done correctly,
far stronger than someone who had trained for the same amount of time
with free weights. Want some concrete examples?
One of my former students, JJ Gregory
(1993 Junior National Champion on the Still Rings)
developed such a high degree of strength from my bodyweight conditioning
program that on his first day in his high school weightlifting class
he deadlifted 400lbs., and this at the scale breaking weight of 135 lbs.
自身體重訓練可以練強壯?答案是不可思議的強壯
我有一個學生在高中第一次舉重課就硬舉了400lbs而他只有135 lbs
接下來的圖片就非常清楚的告訴我們如何循序漸進的練習這兩個動作
因為圖片很清楚我就不翻譯了
心得:
這是我目前看過最專業的自身體重訓練文章 作者為一個非常有經驗的體操教練
全世界有成千上萬的體操選手用這一種方式訓練 並且展現在奧運的舞台上
到現在為止還是很多人認為自身體重訓練只能練肌耐力，很容易到達一個級限
或者是不能調整組力
作者已經告訴我們這是一個錯誤的觀念
自身體重訓練可以透過力臂的調整來達到肌力訓練的效果
這是一篇非常好的文章 我只做了一小部分的翻譯
建議大家讀原文