https://www.dragondoor.com/articles/building-an-olympic-body-through-bodyweight-conditioning/
这一篇文章的标题是
Building an Olympic Body through Bodyweight Conditioning
这是我目前看过最专业的徒手训练文章 在此跟大家分享我的心得 以及部分翻译
部分翻译
We have all seen them on television during the Olympics;
these powerful men performing amazing skills with ease and grace.
我们都看过奥运体操选手在比赛的时候轻易展现他们的力与美。
What will probably be even more surprising to you is that they build
their strength and physiques almost entirely with various bodyweight exercises.
会很令你讶异的是，他们大部分是靠自身体重去打造他们的身材与肌力。
https://www.youtube.com/watch?v=rvq1AHaqGto
(再复习一次 0:41 他们完全没有做重量训练)
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.
奥运选手的自身体重自训练是否对于一般的健身者也有帮助?
如果有，我们是否可以在没有专业器材跟专业教练的指导下运用这一些动作?
以上两个问题都是肯定的
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.
在这篇文章中，我会循序渐进的介绍两个基本体操动作:俄式挺身与前水平
这当然不是一个完整的训练计画，而是一个简介。
A common misconception is that bodyweight exercises
do not build substantial strength but
are rather more suited for building endurance.
一个常见的迷思是自身体重训练无法练到我们的最大肌力，而比较适合肌耐力训练
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.
如果我们要增加我们的最大肌力，我们对抗的阻力必须要随着时间增加。
如果身体的重量是固定的，我们如何增加阻力?
答案很简单，那就是我们改变力臂。
这里作者要讲的是一个基本的杠杆原理
以方程式表达：
F*D=f*d
假设F为身体的重量，f为是我们所施展的力 D与d分别为F与f到支点的距离 F为固定值
当我们改变力臂，我们就能增加我们的阻力以达到肌力训练的效果
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.
自身体重训练可以练强壮?答案是不可思议的强壮
我有一个学生在高中第一次举重课就硬举了400lbs而他只有135 lbs
接下来的图片就非常清楚的告诉我们如何循序渐进的练习这两个动作
因为图片很清楚我就不翻译了
心得:
这是我目前看过最专业的自身体重训练文章 作者为一个非常有经验的体操教练
全世界有成千上万的体操选手用这一种方式训练 并且展现在奥运的舞台上
到现在为止还是很多人认为自身体重训练只能练肌耐力，很容易到达一个级限
或者是不能调整组力
作者已经告诉我们这是一个错误的观念
自身体重训练可以透过力臂的调整来达到肌力训练的效果
这是一篇非常好的文章 我只做了一小部分的翻译
建议大家读原文