吊環項目倒立及慢舉倒立動作的訓練方法

The Analysis and Training Methods of Handstands and Press to Handstands Movements in Rings

陳光輝(Kuang-Hui Chen) ； 陳智郁(Chin-Yu Chen) ； 高明峰(Ming-Feng Kao)

《大專體育》 127期 (2013/12) Pp. 31-37

https://doi.org/10.6162/SRR.2013.127.05

摘要

吊環是現階段臺灣男子競技體操選手在國際賽會中成績較優異的項目，在專項整體表現上力量動作已達到國際水準，但是在倒立控制能力的部份仍需要加強，本文目的針對吊環項目倒立及慢舉倒立動作的訓練方法來進行探討。透過吊環項目倒立動作的訓練過程分析，細分為倒立架輔助訓練及低吊環器械訓練兩個階段，透過倒立架輔助訓練可避免出現肘關節彎曲的情形，同時學會運用腕關節和肩部來控制倒立動作。低吊環器械訓練時可運用橡皮帶輔助固定雙環間距及維持筆直體勢，藉由此一訓練模式可逐步增加上肢支撐及控制倒立的能力。選手初期學習兩種慢舉倒立動作時輔助者應站立於低吊環器械的兩側，協助選手控制肩部、髖部、下肢的移動位置及速度。技術要點部份，直臂屈體慢舉倒立在上舉階段時需緊縮髖關節角度；曲臂直體慢舉倒立在上肢推撐至倒立位置階段過程中下肢不能超過垂直軸，另外，兩種慢舉倒立動作的體勢由下方上升至倒立位置過程中，身體重心皆需維持於腕關節上方。

關鍵字

競技體操 ； 基本動作 ； 輔助訓練 ； 技術特性

並列摘要

Gymnasts from Taiwan have the excellent performances of ring events in the international games at this moment, and strength movement also reached the international standards, on the other hand, the capabilities for controlling handstands are still need to be improved, the purpose of this study aimed to explore the training methods regarding to handstands and press to handstands elements in rings. Through the handstands motions training processes and analysis, they can be divided in two stages, including performing by handstands stand and training with low rings apparatus, besides, training with stand assistant could avoid wrist twisted, and gymnasts learned how to use the carpal joint and deltoid muscles of the shoulders for controlling the handstands motion. In the training of low rings apparatus, gymnasts could hold both rings to maintain the certain distance and kept the bodies straight by the assistance of rubber straps, this training model could gradually increase the power of gymnasts for supporting their arms and controlling their inversion movements. At the early stage while the gymnasts learned both motions of press to handstands, the assistants or coaches who provided help should stand on both sides of the low rings apparatus to assist the gymnasts in controlling the movement and speed on the shoulders, hips and lower limbs. In terms of technical aspect, gymnasts had to tightening the angle of their hips during press to handstands with piked body, straight arm, and could not let the lower limbs to cross the vertical axis for pressing handstands with straight body and bent arms, more, the body weight should fall above the carpal joints for pressing body turns upside down in handstands.

並列關鍵字

artistic gymnastics ； basic movement ； assisted training ； technical features

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