新手的训练动作

走进健身房的玻璃门,首先映入眼帘的是龙门架,它的左右两侧各有一个人在做钢索下拉,练肱三头肌。

接下来是固定器械区:这里一定会有人做高位下拉,而且分了两种版本,有些人上体保持直立,有些人会大幅度后倾;也一定有人在用大飞鸟机,两条铁臂撞的duangduang响。

左边是瑜伽房,但没有瑜伽课的时候就变成了综合活动室。很多人在瑜伽房垫子上扭动身躯进行腹部训练,旁边的手机里放着腹肌撕裂者课程视频,视频里的教练在给大家打气。这个训练很艰苦,我试过。

再往里走才是杠铃、哑铃训练区,大部分人在训练凳上做哑铃卧推、哑铃上斜卧推、哑铃飞鸟、仰卧臂屈伸、坐姿推举……还有很多人在做二头弯举。 是的,二头弯举。

翻开健身杂志、打开网络,又是怎么说的呢?

『复合动作很重要,孤立训练也必不可少,还要练腹肌。』

在训练的前几个月,我尝试了他们教给我的无数个动作,我把5-6个动作安排在一次训练课中,正式训练完成后再来几组腹部训练。我需要精确计算每个部位的训练间隔天数,明天是不是该练肩部?我要去查一下我的记事本。

几个月后我感到极度厌倦。泵感不能让我找到快感。还好,并不是所有人都认为一个新手需要做这么多动作。像Waterbury这类教练就明确告诉大家:你不需要孤立动作。这给了我鼓舞。我想起很久之前Jacky 说的话:我不喜欢健身房,里面的人都在做一些花里胡哨千奇百怪的动作。当时我只是以为他不懂,后来才发现他的无心之论直击要害。

什么是训练的基础?一般人会认为新手应该……做二头弯举?答案和我们常识是相反的,二头弯举这类动作更适合高级训练者。

Eric Bach最近发表了一篇短文,叫 Train Movements First, Muscles Second. 我很喜欢这篇很短很短的文章,更喜欢它的标题。『Train Movements First』, 这是许多貌似高深的训练谜题的答案。如果没有这些教练的教诲,可能我已经放弃训练了。

下面我全文转载这篇文章,它很短,意思也很简单,所以不再翻译,原文贴出。


 

Train Movements First, Muscles Second

Isolation work has its place, but most of your workout program should revolve around these 6 major movement patterns.

by Eric Bach 

 

Unless you’ve already built up serious levels of strength or have physique specific training goals, doing tons of isolation work is a poor use of training time. Sure, isolation work is important for muscle growth, but first make sure you can squat more than 225 before you do leg extensions to “hammer the VMO, bro!”

Picking the right exercises is key to getting results. Biceps curls and hamstring curls aren’t bad, but they shouldn’t make up the majority of your program.

Focus instead on the 6 major movement patterns:

Hinge(铰链类): Deadlift, good morning, kettlebell swing, snatch and clean variations
Lunge(箭步类): Lunge, split squat, step-back lunge, Bulgarian split squat
Push(推类): Bench press, push-up, overhead press, jerk, one-arm press
Pull(拉类): Pull-up, bent-over row, seated row, one-arm row
Squat(蹲类): Front squat, goblet squat, Zercher squat, back squat
Carry(负重行走类): Farmer walk, single-arm carry, overhead carry

Does Your Workout Program Pass the Test?

Now, take a look at your program and ask yourself if these movement patterns are covered throughout the week. If not, cut out the superfluous exercises and get these into your workout plan.

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