Re: [閒聊] 這些同學都是可造之才!

看板MuscleBeach (健身)作者ermae (Bigbear)時間16年前 (2010/02/20 13:27)推噓4(4推 0噓 16→)

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找了很久，終於在國外的網站找到重訓跟身高發育的答案 http://kidshealth.org/teen/expert/fitness/lifting.html 大概翻譯一下 Many misconceptions surround strength training. Done properly, strength training is an important component of any exercise program at any age, along with cardio and flexibility exercises. Before beginning a formal strength-training regimen, consult your doctor to get the go-ahead. 很多人對於重量訓練常常有許多誤解。但是只要適度，重訓對於任何年齡的運動規劃都扮演一個很重要的角色。 Kids and teens who are still growing should avoid heavy weights and power-lifting, and should be supervised, especially when starting out. In a supervised program, the trainer will teach proper technique and safety, and will know when you're ready to progress to a heavier weight. 由於正在發育，青少年應該避免使用太重的重量或者舉重訓練，也應該有人在旁指導。 But you don't have to pump weights at the gym to benefit from strength training. You can use light hand weights, exercise bands, or even your own body weight to strengthen and tone muscles. Also, warm up before and cool down after every workout to avoid injury. 或者僅用你自身的體重也可以來增強跟調整肌肉。 ___________________________________________________________ 另一篇 http://en.allexperts.com/q/Weightlifting-Exercise-1549/height-1.htm 節錄相關的字句 Weight lifting can hurt you especially at your age, IF YOU ARE NOT USING PROPER FORM. 重訓在青少年的年紀特別容易受傷，前提是你用不適當的方式。 Be very very careful with the weight you put on your back for squats or deadlift. That can effect your growth plates. In reality you can get very effective work from doing little weight and slow repetitions using the primary force of gravity. I get my teen athletes to do squats and bench press slowly. 由其是在蹲舉跟硬舉的時候，對於重量要適度斟酌。它們會影響生長板。事實上只需由地心引力跟輕點的重量及較慢的速度就能有很好的訓練效果。我訓練那些青少年運動員就是如此。 ___________________________________________________________________________ http://0rz.tw/z8SiE Now, lifting. Where will you lift? With other kids around? That is the thing you have to be careful about. Kids try to lift heavy and that is when they get hurt. Both my boys lift. My one son is 12 the other 16. The key is to not hurt yourself. Bone injuries have been related to the lifting of maximum weights with improper technique. Truth be known, research shows that the bone density of kids who lift is greater than kids who don't lift. But learn the proper technique and don't go heavy. 小孩子常常想要做大重量以至於使自己受傷。我的兩個小孩都有重訓，關鍵就是不要傷到你自己。骨頭受傷通常都是由於做到最大重量及不適當的姿勢造成值得注意的事，研究發現做重訓的小孩比不做重訓的小孩骨質密度來的高。但重點是要知道正確的姿勢及不要做太重。最後附上解答問題的人的背景第一篇 http://kidshealth.org/parent/misc/reviewers.html Kate M. Cronan, MD Medical Editor, KidsHealth Co-Director, Adoption Consultation Service Alfred I. duPont Hospital for Children Wilmington, DE Associate Professor of Pediatrics Jefferson Medical College Philadelphia, PA 第二、第三篇 http://0rz.tw/69STg Karen Sullivan My training has been with my mentor, Jack Michaels, ACSM(美國運動醫學會) and professor at the College of William and Mary.My certifications are with the American Fitness Professionals and Associates. Professionals and Associates(美國體適能專業人員協會). I hold a certification as a Personal Trainer and a Post Rehabilitation Exercise Expert (Isn't that a mouth full). My continuing education requirements have been fulfilled at a number of organizations and are monitored by ACSM(美國運動醫學會). I keep my Red Cross CPR and First Aid current. 個人以為，不適度運動造成傷害是大家都知道的。剩下的都在文章裡提到了。 -- ※ 發信站: 批踢踢實業坊(ptt.cc) ◆ From: 114.32.189.59 ※ 編輯: ermae 來自: 114.32.189.59 (02/20 13:29) ※ 編輯: ermae 來自: 114.32.189.59 (02/20 13:36)

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