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弹力带训练八大原则

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发表于 2013-7-21 09:50:33 | 显示全部楼层 |阅读模式
Elastic resistance is a unique mode of training
弹性阻力是一种独特的训练模式
1、Elastic Resistance Force
depends on 3 factors
(弹性阻力取决于3个因素)
图片:11.jpg


Force(力) =  K  * CSA  * ΔL
K  Elastic coefficient
(consistent within brands)
(弹性系数)
CSA  Cross Section Area
(amount of material)
(横截面积)
ΔL  Change in length
(elongation)
(长度变化)
2、Force-Elongation(力-伸长率)
•    Elastic resistance is based on percent elongation% = [(final - resting) / (resting)] * 100%
(弹性阻力随伸长率变化) =[(最后的长度-原始长度)/原始长度]* 100
Thera-Band的同种颜色的产品,当长度增加百分比一样时,产生的力也是一样的,与原始长度无关!
3、Torque ; the FA(力矩和力的角度)
Torque = Force * Lever Arm * sine (Force Angle)
力矩=力*杠杆臂*正弦(力的角度)
4、How long should the band be?
(应使用多长的训练带?)
图片:12.jpg


Use starting length of band or tubing equal to length of lever arm
(使用初始长度等于杠杆臂长度的训练带或训练管)
5、Where do I place the origin?
(起点放在哪里?)
图片:13.jpg


Align the origin in line with the axis of rotation
(起点与旋转轴处于同一直线)
Ensure Force Angle is 0-15° at end range (physiologic end range, where muscle is at it’s shortest length)
(确保在ROM终点角度时力的角度为0-15°)(生理学终点角度,此时肌肉最短)
Keep band within plane of motion
(训练带保持在运动面内)
图片:14.jpg


6、Exercise Dosing : Volume ; Intensity
(训练量:数量和强度)
目标          阻力
力量和爆发力  3-6 RM
大强度运动耐力和速度 10-12 RM
低强度运动耐力  20-25 RM
7、Elastic Resistance Training Dose-Response
(弹性阻力训练剂量反应)
•    6-12 weeks training
•    3 times per week
•    2-3 sets
•    8-12 RM (10-15RM for older)
•    12-14 RPE
•    gradual increase in sets, repetitions, ; resistance

•    6-12周训练
•    每周3次
•    2-3组
•    8-12RM(老年人则10-15RM)
•    RPE评分为12-14
•    逐渐增加组数、重复次数和阻力
8、Elastic Resistance Progression
(弹性阻力渐阶)
•    Increase repetitions or resistance
•    Progress to next color level to maintain proper biomechanics
–    Don’t “shorten-up” on the bands; it will change the biomechanics of the exercise
–    Doubling the band/tubing will double the resistance
•    Increase the challenge of the exercise by changing posture, movement or stability

•    增加重复次数或阻力
•    进阶到下一个颜色(难度)级别,来保持适当的生物力学
–    不要缩短训练带,否则会改变运动的生物力学
–    将训练带或训练管对折阻力会加倍
•    通过改变姿势、运动或稳定性来增加训练难度

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