讓我們來談談"街頭健身"吧!
問:
1.街頭健身的由來?
2.高手行家的運動,還是男女老少皆宜的全民運動?
3.該怎麼安排訓練課表?
4.街頭健身動作上是有分甚麼類別之類的嗎?
答:
1."街頭健身"
這個競技運動是大約在5年前拉脫維亞正式誕生的,
許多人稱呼的街健始祖Hannibal for king都沒稱他自己練的運動叫做街頭健身,因為他很明確知道他20年前開始練的時候根本沒有"街頭健身"一詞,只有Calisthenics(徒手體操)
PS.Calisthenics又可稱為徒手體操 (非競技體操),更白話可以翻譯成徒手的體能操練,是一種利用自身體重做訓練來達到強身健體並且有一部分是為了肌肥大的效果的鍛鍊方式,也可從中學習一些高難度動作,是街頭健身這個運動的前身,現代人更白話的稱為自身體重訓練(Bodyweight training)。
但是後代許多人看了Hannibal for king的影片後加以學習,甚至結合舞蹈 /音樂 /競技體操 / 個人風格等...後,最後演變成了街頭健身這個競技運動!
並且是由總會WSWCF(世界街頭健身與體操聯盟總會)加以正名並創立制定這項運動的比賽及規則,所以這明確是一個難度頗高的競技運動!
街頭健身不等於徒手訓練,為了達到運動表現效果,愛用甚麼器械來當作輔助訓練沒人管你!
但是街頭健身畢竟是源自於徒手健身,所以如果從徒手的底子一步一步踏穩走上來,你的身體在你訓練的這些時光裡已經默默的培養出一種健身房所不及的協調性以及肌肉徵招能力。
所以有些人還是堅持純徒手來進行鍛鍊,
但是有些人選擇用器材來當作使他更強大的助手,
但是對我個人而言,
堅持徒手鍛鍊提升我街頭健身的表現這是一種精神!
PS.所以當你還不會暴力上槓或是個甚麼簡單的人體國旗 簡單的越入雙槓越出雙槓等等之類的時候(至少要會一項...我覺得)
別跟不懂的人說你是在"玩"街頭健身的,至少至少至少你要會個暴力上槓,不然你就還在徒手健身的階段,還沒突至街頭健身的境界XD
2.答案已經出現在第一個回答裡了,很明顯如果你要按道理來說"街頭健身"了話,很明顯這是一項具有可能受傷風險的高難度運動項目。
但如果你直接用中 文去解釋"Street Workout"(街道鍛鍊)了話,可以說成任何人不分能力不分年齡不分性別,隨時在街道上的任何一處(通常是公園)進行鍛鍊,哪怕你是練最簡單的推牆伏地挺身或是矮槓腳撐地的斜拉引體向上,都叫做街頭健身。
3.如果還是個街頭健身的初心者
(假如是還沒突破暴力上槓或是前後水平或是簡單的花式動作越槓呀或是甚麼之類的能夠隨心所欲的做出來之前)
必須要有如健美般的訓練課表給自己安排訓練內容。
但是如果是玩家等級基本上只要花一些時間維持你原有的能力(包含:體能肌耐力 心肺能力/肌力/花式技術),但你可能得花更多一些的時間開發新的招式。(但前提這是有想往選手之路發展的人,你必須要有足夠的訓練時間!)。
我覺得如果已經是玩家等級的人,就不用那麼在意課表了!
按照著自己的身體去訓練吧~
還有通常玩家等級的不太會有訓練後的痠痛,有了話也不太明顯,因為這類人不會刻意做肌肥大訓練,所以通常很難會有延遲性肌肉痠痛,再來是延遲性痠痛隊選手來說也是一個負擔,不但肌力下降影響練習,放招式還會容易失手或受傷。
我以前剛開始從事徒手健身的時候就是像練健美一樣那麼去安排的~但是當我開始會一些招式的之後,我就沒那麼安排訓練內容了,但如果我知道我接下來某階段要達到某個目標,我會針對這個動作或是套路特別去練習,假如說我下個月有一場比賽 或是一個考試測驗,可能是比單引次數 或是前水平秒數,那我可能會一周會安排一兩天都練這個動作,練到爆,隔天痠到不行的這種訓練方式。
4.街頭健身分為四大類型的人
1.靜態力量: 只專攻靜態支撐或力量展現動作,有些人會同時在意身材 有些人不會,為了維持動作持久度及穩定度,通常不怎麼練腿(可能還是有,但比例不高)。
2.花式動態:幾乎不怎麼在意身材(可能還是有,但比例不高),只管拋的高不高,轉得多不多圈,動作多不多變,流暢度順不順,可能不需要有特別強大的靜態支撐力量也可練成,通常很有膽不怕摔。
3.肌肉體能派:甚麼動態靜態招式都不太熟練,只為了用徒手健身打造理想的身材,以及打造極佳的體能及肌/肌耐力狀態,通常會用許多負重物外掛來達到肌肥大效果,通常也會練腿。(以我的觀點這種人不算街頭健身玩家,街頭健身是一個明確的競技運動項目,這種人我認為他是Calisthenics徒手體操的練習者)。
街頭健身始祖 hannibal for king 就是這種風個的類型,但是他的靜態支撐動作還是穩到不行。
4動靜皆強綜合型:全能型選手,基本上身材會不錯,但是通常不高XD,但是稱不上大隻粗壯,通常也不怎麼練腿。此種人極少見....但想往選手之路的人各個都努力朝這方向邁進。
(世界排名前幾強的都有這等能力)
至於你想成為哪一類的人都是需要時間的磨練!
*之後有空再為大家做影片口說講解,順便說明比賽的評分項目!
*如果還想知道那些街頭健身及徒手體操的相關資訊或是訓練方式,請在底下留言讓我知道,我會找時間整理給各位的^^
同時也有4部Youtube影片,追蹤數超過428萬的網紅emi wong,也在其Youtube影片中提到,♡This video is in partnership with KERRY HOTEL: http://www.shangri-la.com/hongkong/kerry/ ♡SUBSCRIBE FOR WEEKLY VIDEOS ► http://bit.ly/SubscribeToEm...
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好文一篇~~~沒時間用中文劃重點,大家來練習英文閱讀吧!!
不過有一句很重要 --> Remember: It wasn't the kettlebell that hurt your back but how you USED the kettlebell that hurt your back.
切記,不是"壺鈴"傷了你的背,而是"你怎麼用壺鈴"傷了你的背。
所以當你使用壺鈴受傷了,請勿責怪這個偉大的工具,而是要思考自己是怎麼使用壺鈴,是否有找專業的指導教練喔~
Kettlebells: The Good, The Bad and The Ugly.
Here are a few notes, mostly scribbled up at random, on how I feel the kettlebell is best used, and some of its shortcomings.
The Good.
**For Strength: Here the BEST application of the kettlebell is for upper body pressing strength and maybe front squats. In all other ways the barbell (or even your own bodyweight) is better.
That said, how strong do you need to be? The kettlebell can develop more than enough "everyday" strength in all major lifts (pushing, pulling, hinging, squatting, etc).
**For Fat Loss: Where the kettlebell really shines is for metabolic conditioning. The compact nature of the cast iron, and how it lets you transition seamlessly between movements, makes it just absolutely marvelous for short, intense, sweaty workouts.
Surely you can use a barbell, or even dumbbells, for something like complexes, but they don't feel as good or as right as the kettlebell does.
**Return on Investment: The kettlebell is convenient, easy to learn (under the guidance of a good coach), and covers about 80% of all the fitness you could need (strength, flexibility, mobility, metabolic conditioning, fat loss, etc).
The Bad.
** For Strength: If you want to go beyond just "everyday" strength the kettlebell starts to show its shortcomings. In other words, don't expect to develop any overly impressive deadlift with kettlebells alone.
**The Dogma: Somehow, and I'm not going to say I'm not partly to blame, because I am, but there is a strong, almost zealotic attachment to kettlebells for a lot of people.
Just remember it's not the tool that matters, but the method. Don't lose out on the benefits of training with other implements because you feel some deep-rooted romantic notion to defend and use only the kettlebell.
The Ugly.
** Technique: This is not the kettlebell's fault, but the coach's, nor is it exclusive to the kettlebell, but I see more bad technique in swings, cleans, snatches and get ups than I care to count.
Remember: It wasn't the kettlebell that hurt your back but how you USED the kettlebell that hurt your back. The kettlebell has no vendetta against you personally, I swear.
So be judicious. Get a coach--a competent coach--to teach you. There are plenty out there. You just have to be willing to look.
Strong ON!
- Pat
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bodyweight training中文 在 What is strength training? - 什麼是力量訓練? - YouTube 的推薦與評價
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徒手訓練的極致-街頭健身(The Elite of Body weight training, Calisthenics to Street Workout) 2014年底,美國運動醫學會(ACSM)在健康與體適能 ... ... <看更多>