肌力訓練法－肌力訓練的迷思

The Methods of Strength Training-the Myths of Muscle Hypertrophy

林政東(Jeng-Dong Lin)

《運動教練科學》 17期 (2010/03) Pp. 1-16

https://doi.org/10.6194/SCS.2010.17.01

摘要

肌力訓練的方法有四大類，有解剖適應訓練法、健美訓練法、高負荷訓練法及快速肌力訓練法。健美訓練法可以最有效的增加肌肉，但這只是眾多肌力訓練法之中的一種。一般人或初學者應採解剖適應訓練法，以強化骨骼、靭帶、肌腱等結締組織及人體一些重要支撐、平衡、穩定骨架作用的肌群，以均衡及強化身體解剖結構，促進健康；對於運動員，解剖適應可以減緩運動傷害的機會，打下身體的穩固基礎，為以後高强度訓練作準備。高負荷訓練法針對神經肌肉系統的徵召激活機制，以徵召最多的運動單位參與作用。快速肌力訓練則是為了提高激發頻率，快速激活所需的運動單位，形成最快速的神經傳導路徑，加速完成動作。對於這些多樣的訓練法，我們不能以管窺天，不能認定肌力訓練就只是增加肌肉。從人體解剖的觀點透視肌力訓練，我們不僅僅要增加肌肉，更要注意骨骼、靭帶、肌腱結締組織的強化、肌肉力量的平衡、運動單位徵召數量及提升激發頻率的訓練。

關鍵字

健美訓練法 ； 解剖適應訓練法 ； 高負荷訓練法 ； 快速肌力訓練法

並列摘要

There are four kinds of method with strength training. The mostly well known is the training for muscle hypertrophy which can effectively increase the muscle mass, but it is not the only way for building strength. There are also other methods inducing mechanisms and adaptations at tissues and neuron systems on human body. For building a strong skeleton-muscular structure, the training method adopted is anatomy adaptations which strengthen bone, ligament, tendon, the weak muscles as well as core muscles for supporting, balancing and stabilizing the anatomy structure of human body to promote health. This method is also the fundamental for a beginner to the further development with the high intensity of sport training. For promoting the activation efficiency of neuron-muscular system, the third way is to explore maximum strength by the use of heavy load, which can increase the recruitment number of motor units activated. The fourth method is the training with explosive movement, and the mechanisms are to find and to familiarize the quickest neuron-muscular route selected and to increase the activation frequency. Therefore, speaking of strength training, besides the method of increasing muscle mass, there are also other methods which the adaptations occur on bones, tendons, ligaments, the recruitment efficiency of motor units and the increase of activation frequency.

並列關鍵字

training method of hypertrophy ； anatomy adaptation ； maximum strength ； explosive movement

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