不是撐久就有效!棒式5分鐘,跟1分鐘效果差不多

運動筆記  筋肉爸爸 發表於2016/02/03

 

這篇是筋肉爸爸平時教學生做棒式的經驗中,觀察出的狀況及改善技巧,告訴大家如何練習棒式、了解棒式,再來如何做一些棒式變化;以及加入平時的運動中,讓棒式發揮功用,幫助鍛鍊核心或是很在意的腹部,甚至幫助瘦身。

棒式是現在很常見的運動動作,但想一下,你為什麼要做棒式?

 

疑問 1:「練棒式就能有腹肌?」

事實上:嗯……,不是直接的!

如果是為了消除腹部的脂肪,光是練棒式,其他都沒做,就算撐 10 分鐘也不會有腹肌。如果棒式做得好,接著棒式的變化也做得好,搭配其他動作一起,運動強度足夠,消耗熱量就會足夠,搭配飲食熱量控制,那腹肌就會「跑」出來!

對於初學者,肢體的力量跟協調還不夠強,可以利用簡單的棒式,加上下半身的簡單運動,很容易達到全身性的運動。

 

 範例1:強度較低、動作比較簡單 

利用「基本徒手深蹲 + 棒式 + 弓箭步 + 棒式手輪流碰腰的移動變化」四個動作組合,可以每個動作都做 10~20 下或是 20~30 秒,連續不間斷,做完再休息 20~30 秒,重複數回合。

 

「基本徒手深蹲 + 棒式 + 弓箭步 + 棒式手輪流碰腰的移動變化」四個動作組合。

 

 範例2:強度提升、動作增加難度 

利用「深蹲跳 + 棒式手輪流往前伸直 + 單腳弓步踢 + 棒式手輪流撐起身體」四個動作組合。一樣也可以設定每個動作做 10~20 次或是 20~30 秒,連續不間斷,做完再休息 20~40 秒,重複數回合,或是根據體能自由調整次數及休息節奏。

 

「深蹲跳 + 棒式手輪流往前伸直 + 單腳弓步踢 + 棒式手輪流撐起身體」四個動作組合。

 

註:每個人的體能及程度不同,能夠做的運動強度也不同,要針對自己去選擇適合的動作來做,調整適當的休息時間,做到適合自己的強度。太輕鬆會沒顯著效果,太累會不舒服。可以自行增加,或是改成別的各種動作去做組合,達到全身性且強度足夠的運動!

 

疑問2:「做棒式才是練核心?」

事實上:嗯……,棒式會練到核心,但我們要先了解所謂的核心是什麼。

我們曉得墊上可以練核心,如手撐著地做棒式類的動作,或是躺著的腹部運動,那「趴著」、「站著」可以練核心嗎?

核心肌群包含了骨盆區域、髖部、腹部與下背部的肌肉,在中間層就有腹橫肌、多裂肌、腰方肌、腹內斜肌、橫隔膜、骨盆底肌等。如果包含深層及外層那核心的肌肉群就更廣,訓練方式也就更廣,所以不會只有在墊上才是核心運動,站著也可以視為一種棒式,讓身體軀幹穩固來出力。

使用 Rip 彈力棍、彈力繩、TRX 繩等類型的工具,就是站著也是做棒式的一種意念,藉由張力、阻力跟身體重量,及移動力量,都是需要核心不斷參與的訓練方式,站著、蹲著、跳著、躺著、趴著,都能訓練核心跟全身各部位!

 

使用 Rip 彈力棍、彈力繩、TRX 繩等類型的工具,就是站著也是做棒式的一種意念。

 

所以,任何姿勢下都需要啟動核心,在公車上或是捷運上,站著都需要核心的力量,跑步、單車、游泳都需要核心,負重深蹲或是舉重也需要核心!

墊上訓練棒式只是一部分,完整的核心及全身訓練,需要不同動作不同角度來加強,不要把自己的核心訓練侷限在墊子上了!

 

疑問 3:「棒式要撐多久?」

事實上:姿勢正確的前提之下,其實不用太要求一定要撐很久,除非你很在意時間久不久!

為什麼呢?撐 1 分鐘跟撐 5 分鐘,對於外表的改變其實沒有影響,對於身體功能提升來說,也沒有顯著的效率。要外表改變需要的是一定程度的肌肉發達,以及不會太高的體脂肪,因此運動強度是比較重要的,包含肌力及心肺的負荷!

 

棒式 5 分鐘,跟 1 分鐘效果差不多。

 

所以如果棒式能夠做得很標準,要撐 1 分鐘,還是撐 5 分鐘就看自己的喜好,如果撐 5 分鐘才會累,那你可以想一想,是否可以挑戰別的棒式變化動作,讓你 30 秒就撐不下去了,那這樣也就是說運動強度提高了!

棒式是現在很常見的運動動作,但卻是普遍很難做到標準的動作。

 

棒式的基本要求

  • 肩胛是否能固定?
  • 做的時候臀部、大腿能否同時控制收緊,讓身體固定且穩定?

如果棒式的姿勢沒有正確,就會影響很多,接著在做棒式的變化時候,就會讓動作很難進行,導致出力不正確,效果大減。

 

棒式的常見錯誤

不知道你在運動時,是否有以下經驗:登山式不是腹部出力,變成「腿痠」;手用太多力氣,所以身體在墊子上會滑動(其實如果正確出力,即使流汗,手在墊子上做棒式,或是加上手跟腳抬起的變化動作也不會滑喔!)……若你發生過以上狀況,就是沒有真正使用到你的核心肌肉!而棒式常見的錯誤就是:

  • 用手推導致身體往後。
  • 臀部抬太高。
  • 頭抬太高。
  • 抗拒用核心出力,變成四肢出太多力。

 

你可以試著這樣做棒式

  • 將兩手分開放,不要合起握住,避免手臂過度使力。
  • 手伸直的時候讓肘窩朝前,避免肩關節內旋,讓肩膀跟手臂更費力。
  • 避免習慣性將臀部抬高省力。
  • 避免用手將身體往後推,往後推的力量才會造成流汗時更容易滑動。

如果不改掉以上習慣,就會很難完成正確的棒式喔!

(棒式的常見錯誤可以參閱筋肉媽媽關於棒式常見錯誤的文章。)

核心可以幫助我們的運動能力非常多,跟臀部肌肉群一樣重要,且是關聯的!棒式就是其中一種訓練核心的方式,因此,當基本的棒式能夠姿勢及施力做得正確,那變化動作就不難,接著就可以讓運動變化更多,效果提升。

 

棒式的徒手基礎變化

常見棒式的徒手基礎變化,請注意要點及動作姿勢:

 變化 1:手的移動 

保持核心收緊,手臂伸直再輕放,身體盡量不左右晃動,及勿前後移動。

 

變化棒式之手的移動。

 

 變化 2:手臂輪流撐起身體 

保持核心收緊不放鬆,手掌要撐在手肘的位置上起來。

 

變化棒式之手臂輪流撐起身體。

 

 變化 3:手臂及上半身的旋轉 

利用核心及肩關節的力量來穩定身軀,做左右穩定的來回轉體動作。

 

變化棒式之手臂及上半身的旋轉。

 

 變化 4:腳的移動及下半身旋轉 

將腳屈膝抬起朝向另一側旋轉臀部及腰部,保持手臂部分不移動,用核心的力量來支撐及完成動作,而不是腳跟手的力量。

 

變化棒式之腳的移動及下半身旋轉。

 

 變化 5:登山式 

利用腳的輕快移動來增加核心的訓練強度,需要將身體重量利用核心及手臂來承擔,腳才能感覺不到費力而快速。在組合動作中,登山式除了鍛鍊核心,也是讓心率上升非常好的方式之一。

 

變化棒式之登山式。

 

 變化 6:左右抬腳的蜘蛛人 

將腳屈膝往側面抬起,盡量讓膝蓋靠緊或是超過腰部,專注於核心的出力,勿用手臂及腳的力量來互相推擠身體,導致施力錯誤!

 

變化棒式之左右抬腳的蜘蛛人。

 

基本棒式 VS. 變化棒式

棒式或是棒式變化的要點在於穩定,做變化的時候,其實往往動的部位只是增加核心穩定的難度,動手或是動腳,主要目的都不是在練手跟腳,而是讓固定身體的核心部位更費力!所以記得練習好基本的棒式,才能讓棒式的變化做得更正確,效果達到!

所以可以發揮想法跟創意,將不同技巧融入棒式裡面,可以做更多不同動作,也可以加入其他器材如球或是滾筒,做出更多變化,練習更多技巧及體能。之後會再分享利用不同工具的棒式變化。

 

原文出處:不是撐久就有效!棒式5分鐘,跟1分鐘效果差不多

筋肉爸爸Facebook粉絲專頁

 

*跑步知識 盡在運動筆記*


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