【原创文章1】自重健身如何改变我们的生活？

Darkkiller23 2018-02-18

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自重健身如何改变我们的生活？

什么是自重健身？这是一种利用自身体重进行锻炼的运动方式，有别于传统健身房的器械健身。据研究表明，人体内约有206块骨头，数量可能不尽相同，但有超过600块肌肉相互协调、配合运作(Harman, 1994)。当人们进行自重训练时，他们不仅锻炼单一的肌肉，而是锻炼到大量的肌肉群体。换句话说，自重健身主要侧重于锻炼肌肉组织间的协调与合作。本篇文章的主要内容为自重健身如何改变我们的生活以及自重健身的优势所在。

首先，大部分的人喜欢在健身房进行锻炼，因为他们可以使用专业的器械，同时能够通过增减重量调节训练的强度。相比较而言，自重健身很少用到额外的重量（负重训练除外），这也就意味着人们大可不必去到健身房，任何时间任何地点都可以进行锻炼。比如，自重健身里一些基础的训练动作如引体向上，俯卧撑、曲臂撑、深蹲、平板支撑等，需要的仅为自身体重或者一根单杠。因此，当人们不愿或者不方便去到健身房时，自重训练就是最好的选择。故，自重健身改变了人们训练的方式。

（图片来自网络）

其次，人们每天都在做着大量的自重训练，比如走路、跑步、甚至是打字（锻炼到手部肌肉）。在大多数健身房的器械训练中，人们仅依靠单一的关节或肌肉进行训练。毫无疑问这不利于我们的机体健康，为了避免被过度训练和拉伸，肌肉需要整体协调发力。如果人们选择自重健身的方式进行训练，他们会意识到并不需要反复进行单一肌肉的训练，自重健身就能同时锻炼到多个肌肉组织。Jeffrey (2010) 指出，大多数自重训练是闭锁链练习，既使用多个关节进行阻力训练用以离开或者朝向一个锚定的身体部分（这句话为引用文献，可能翻译的不太准确）。闭锁链练习往往是更实用的运动。它比“隔离训练”更有效，可以大大增强人体的肌肉力量和四肢协调能力。故，自重健身改变了人们训练的目的（不是单一要求大肌肉块，而是全身性、多方位的提升）。

（图片来自网络）

再者，自重健身是一项适合所有人的运动，并且能够陪伴人们的一生。例如，在中国很多的小学（可以说是所有学校了）就配备有完善的单双杠，云梯等自重健身器械，适用于小孩子进行锻炼、玩耍。而一些老年人也会选择在公园、广场利用自重健身器械进行晨练等活动。针对年轻人和成年人而言，自重健身也是他们进行锻炼的不二之选。近些年，街头健身和徒手体操广泛流行于世界各地。很多人都乐于尝试街头健身这一项运动。而街头健身的好处和乐趣也就不言而喻了。作为自重健身里的重要成员，街头健身和徒手体操是最好的训练方式之一。人们通过训练在收获友谊的同时，也能够互相激励，相互帮助。文章表明，进行徒手体操动作的训练能够促进人们健康的生活，达到理想的身体状态(Chao, LIN, and CHEN, 2016)。故，自重健身改变了人们训练的意义。

（图片来自网络）

结语，自重健身不仅是一项运动，更是一种生活方式。中国有句古话：有志者，事竟成。只要你愿意尝试自重训练，那么它必将改变你的生活，你会发现自己远比想象中强大。

翻译：赵玉笛

以下为英文原版：

How does bodyweight training change our lives?

What is bodyweight training? It is obvious that it is a kind of sport that utilizes the weight of a person’s body, instead of the formal fitness equipment to engage in regular resistance training. According to the research, there are approximately 206 bones in the body, although the number can vary, and over 600muscles all of which work in accordance with each other (Harman, 1994). When people do the body weight training, they are not only exercising one single muscle but also using plenty of muscle tissues. In other words, it mainly emphasizes the coordination and cooperation between muscle groups. So, the study about how body weight training changes our lives and what the advantages of bodyweight training are would be the theme of this essay.

It is acknowledged that many people enjoy doing exercise in the gym - because they can see the professional machines, just like barbells which people could simply add or subtract to control their training volume. However, compared with that, body weight training uses little extraneous weight, which means that it is not compulsory to go to the gym, and people can carry on training anywhere and anytime. More specifically, the essential tools for basic movements such as pull-ups, push-ups, dips, squats, and planks, are their bodies or horizontal bars. Hence, in the future, when people are too tired to go to the gym, body weight training will be the best way to do workouts. It changes the way people exercise.

It is unobtrusive that people actually do bodyweight training all the time, such as walking, running, even typewriting. In most cases, if someone always goes to the gym for exercise, they only use a limited number of joints or muscles to finish their actions.There is no doubt that it is bad for our bodies, in order to avoid being over-trained and pulled, muscles need to work as a whole, not individually. However, if they have chosen bodyweight training, they could realize that without operating a single part of their muscles repetitively, it will strengthen several muscles group in a proper period. Jeffrey (2010) reported that most bodyweight exercises are closed-chain exercises, which use multiple joints as the resistance is moved away from or toward an anchored body part. Closed-chain activities often are more functional movements. They are more effective than ''isolation training'’, and can greatly develop people’s strength of muscle and coordination of limbs. It changes the purpose of people’s exercise.

Furthermore, body weight training is all-orientated which means it is suitable for everyone and can accompany people all their lives, breaking the chains of aging. For example, many primary schools are equipped with horizontal bars and parallel bars which are designed for kids and suitable for them to do some exercises. In China, many elder people choose to ramble in the park for morning exercise and use bodyweight training equipment. For adults, body weight training suits them best.Recently, street workout and calisthenics are very prevalent around the world.Many people choose to start their exercise by street workout. There are so many interesting outcomes and lots of fun when they do street workout. As an important part of body weight training, street workout and calisthenics are the best forms to do the exercise. People can make numerous friends and get plenty of motivations for training. According to the article that calisthenics promotes healthy living, and a desirable physique can be attained with it (Chao, LIN, and CHEN, 2016). It changes the people’s awareness of exercise.

In conclusion, body weight training is not only a sport but also a lifestyle. From doing it, people could recognize how strong they are. There is an old saying that where there is a will, there is a way. Bodyweight training will change a lot if people are willing to do it.

[1] Harman E. The biomechanics of resistance training. In: Essentials of Strength Training and Conditioning, Baechle T and Earle R1 Eds. Champaign, IL: Human Kinetics, 1994. pp. 19-21.

[2]Harrison, Jeffrey S, CSCS, NSCA-CPT. Strength and Conditioning Journal: Bodyweight Training: A Return To Basics Lawrence Vol. 32, Iss. 2, (Apr2010): 52-55.