走進(jìn)健身房的玻璃門，首先映入眼簾的是龍門架，它的左右兩側(cè)各有一個(gè)人在做鋼索下拉，練肱三頭肌。
接下來是固定器械區(qū)：這里一定會(huì)有人做高位下拉，而且分了兩種版本，有些人上體保持直立，有些人會(huì)大幅度后傾；也一定有人在用大飛鳥機(jī)，兩條鐵臂撞的duangduang響。
左邊是瑜伽房，但沒有瑜伽課的時(shí)候就變成了綜合活動(dòng)室。很多人在瑜伽房墊子上扭動(dòng)身軀進(jìn)行腹部訓(xùn)練，旁邊的手機(jī)里放著腹肌撕裂者課程視頻，視頻里的教練在給大家打氣。這個(gè)訓(xùn)練很艱苦，我試過。
再往里走才是杠鈴、啞鈴訓(xùn)練區(qū)，大部分人在訓(xùn)練凳上做啞鈴臥推、啞鈴上斜臥推、啞鈴飛鳥、仰臥臂屈伸、坐姿推舉……還有很多人在做二頭彎舉。 是的，二頭彎舉。
翻開健身雜志、打開網(wǎng)絡(luò)，又是怎么說的呢？
『復(fù)合動(dòng)作很重要，孤立訓(xùn)練也必不可少，還要練腹肌?！?/p>
在訓(xùn)練的前幾個(gè)月，我嘗試了他們教給我的無數(shù)個(gè)動(dòng)作，我把5-6個(gè)動(dòng)作安排在一次訓(xùn)練課中，正式訓(xùn)練完成后再來幾組腹部訓(xùn)練。我需要精確計(jì)算每個(gè)部位的訓(xùn)練間隔天數(shù)，明天是不是該練肩部？我要去查一下我的記事本。
幾個(gè)月后我感到極度厭倦。泵感不能讓我找到快感。還好，并不是所有人都認(rèn)為一個(gè)新手需要做這么多動(dòng)作。像Waterbury這類教練就明確告訴大家：你不需要孤立動(dòng)作。這給了我鼓舞。我想起很久之前Jacky 說的話：我不喜歡健身房，里面的人都在做一些花里胡哨千奇百怪的動(dòng)作。當(dāng)時(shí)我只是以為他不懂，后來才發(fā)現(xiàn)他的無心之論直擊要害。
什么是訓(xùn)練的基礎(chǔ)？一般人會(huì)認(rèn)為新手應(yīng)該……做二頭彎舉？答案和我們常識(shí)是相反的，二頭彎舉這類動(dòng)作更適合高級(jí)訓(xùn)練者。
Eric Bach最近發(fā)表了一篇短文，叫 Train Movements First, Muscles Second. 我很喜歡這篇很短很短的文章，更喜歡它的標(biāo)題?！篢rain Movements First』, 這是許多貌似高深的訓(xùn)練謎題的答案。如果沒有這些教練的教誨，可能我已經(jīng)放棄訓(xùn)練了。
下面我全文轉(zhuǎn)載這篇文章，它很短，意思也很簡(jiǎn)單，所以不再翻譯，原文貼出。
Train Movements First, Muscles Second
Isolation work has its place, but most of your workout program should revolve around these 6 major movement patterns.
by Eric Bach
Unless you’ve already built up serious levels of strength or have physique specific training goals, doing tons of isolation work is a poor use of training time. Sure, isolation work is important for muscle growth, but first make sure you can squat more than 225 before you do leg extensions to “hammer the VMO, bro!”
Picking the right exercises is key to getting results. Biceps curls and hamstring curls aren’t bad, but they shouldn’t make up the majority of your program.
Focus instead on the 6 major movement patterns:
Hinge（鉸鏈類）: Deadlift, good morning, kettlebell swing, snatch and clean variations
Lunge（箭步類）: Lunge, split squat, step-back lunge, Bulgarian split squat
Push（推類）: Bench press, push-up, overhead press, jerk, one-arm press
Pull（拉類）: Pull-up, bent-over row, seated row, one-arm row
Squat（蹲類）: Front squat, goblet squat, Zercher squat, back squat
Carry（負(fù)重行走類）: Farmer walk, single-arm carry, overhead carry
Does Your Workout Program Pass the Test?
Now, take a look at your program and ask yourself if these movement patterns are covered throughout the week. If not, cut out the superfluous exercises and get these into your workout plan.
