爆发重拳-专项训练
<h2><span style="FONT-SIZE: 12pt">在尝试后边的训练计划之前，你必须拥有一定的整体力量，这一点很重要。 <span lang="EN-US"><?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></span></span></h2><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">目的是提高爆发力和速度。</span><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">主要内容包括：</span><span lang="EN-US" style="FONT-SIZE: 10.5pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> </span><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">力量训练</span><span lang="EN-US" style="FONT-SIZE: 10.5pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> </span><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">增强式训练</span><span lang="EN-US" style="FONT-SIZE: 10.5pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> </span><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">综合训练</span><span lang="EN-US" style="FONT-SIZE: 10.5pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> </span><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">出手速度训练</span><span lang="EN-US" style="FONT-SIZE: 10.5pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> </span><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">核心训练</span><span lang="EN-US" style="FONT-SIZE: 10.5pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">这个训练课程可以帮助有志拳手战胜普遍存在的动力无法养成的观点。</span><span lang="EN-US" style="FONT-SIZE: 10.5pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">重要提示：本课程不是为初级运动员准备的。相反的，它是专为有经验的运动员设计的用于提高动力的高级课程。在尝试后边的训练计划之前，你必须拥有一定的整体力量，这一点很重要。</span> 晕 字太多了，一下子发不完，下面继续 <br><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">重要概念</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">了解这个体系</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">在整个课程中，</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">你将进行各种高速度、</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">高强度的练习，</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">目的是提高出拳力量。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">在讲解本课程中的专项训练之前，你必须先了解该体系背后的逻辑关系。我希望你能仔细通读本章。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">我们的目的是提高出拳力量。为了有效的做到这一点，一个人必须准确理解</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">“</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">动力</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">”</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">的定义。我们训练到底是为了提高什么？动力通常是用下面的等式定义的：</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">动力</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">=</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">力量</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">×</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">速度</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">动力是力量与速度相结合的结果。它是完成动作的速率。要成为一个有效率的拳手，你必须在最短的时间内发出最大的力量。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><br/> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">我们每个人的肌肉纤维排列方式都是不同的。肌肉纤维中有一部分是快肌（白肌）纤维，另一部分是慢肌（红肌）纤维。快肌与慢肌纤维的比例早在出生之前就由遗传决定了。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">慢肌纤维（</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">1 </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">型）主要在耐力活动中起作用。慢肌纤维负责为诸如马拉松选手之类的运动员提供心血管耐力。慢肌纤维为有氧运动而生。它们拥有利用氧气和进行长时间工作的固有能力。这些有氧肌肉收缩起来要比白肌慢的多。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">快肌纤维（</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">2 </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">型）偏重于爆发动作。快肌纤维负责为泰森这样的拳击手提供出拳的爆发力。本课程将以快肌纤维作为训练目标。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">运动单位</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">肌肉纤维组成运动单位。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">一个运动单位包含数百条肌肉纤维和以及一条向这些肌肉纤维发送信号的神经。当信号传递给运动单位让它收缩时，这一运动单位中的所有纤维都会收缩。这一概念被称作</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">“</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">极端原则</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">” </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">。此外，运动单位中的所</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">有肌肉纤维都是同一类型的（快肌或慢肌）</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">。</span> <span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">更重要的是，并非所有运动单位都是被同时激活的。低强度练习不会激活快肌纤维。如果练习不能刺激快肌运动单位，那么这个运动单位中包含的肌肉纤维就不适合这种训练。如果一个运动单位在练习中没有得到调用，那么它就不会做出反应。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">这一原理在实施动力训练课程时极为重要。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">我们必须尽可能多的激活快肌纤维，以产生最大的效果。快肌纤维负责肌肉的爆发运动。我们在训练出拳力量时必须把目标集中于这些肌肉纤维。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">肌肉纤维的调用</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">训练强度是影响肌肉纤维调用的一个可控制因素。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">肌肉纤维的调用受神经系统的控制。低强度训练激活慢肌纤维。当训练强度提高时，快肌纤维开始得到调</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">用。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">人体是一个</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">“</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">聪明</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">”</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">的体系。特定肌肉纤维的调用以某种特定活动施加的身体需求为基础。例如，举起</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <?xml:namespace prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" /><st1:chmetcnv w:st="on" unitname="磅" sourcevalue="5" hasspace="True" negative="False" numbertype="1" tcsc="0">5 <span lang="EN-US" style="FONT-FAMILY: 宋体; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'"><span lang="EN-US">磅</span></span></st1:chmetcnv><span lang="EN-US" style="FONT-FAMILY: 宋体; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'">的哑铃不需要快肌纤维。身体会激活慢肌纤维来完成这项活动。当某种活动（例如举起重物）对力量的需求提高时，身体就会调用高起点的运动单位。这些运动单位包含更有力的快肌纤维。</span> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">我们的目的是最大限度的激活快肌纤维。这些是负责动力的肌肉纤维，因此尽可能多的调用这些纤维非常重要。当你调用额外的运动单位时，你的动力能力也会相应得到提高。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">没有奇迹</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">肌肉纤维调用能力的提高需要时间。出拳力量不可能在一夜间奇迹般的提高。你的身体需要时间来适应和增长。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">轻重量高次数的训练不会提高动力输出。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">这种类型的力量训练只对肌肉耐力有益。很多拳击教练错误的摒弃大重量训练，而去选择极轻量的训练。这些教练在设计课程时更多的是依据传统，而不是科学。为了提高动力（激活快肌纤维），你必须使用大重量。</span> <span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">让我们回顾一下</span><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">训练课程中的专项训练项目。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">力量训练</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">力量训练是动力训练课程中的一项。力量训练每周进行两次。这些训练将以多关节复合动作为主，采用大重量。多关节动作会调动多个肌肉群，给神经系统施加较大的需求。这种训练方式可以增强执行力、平衡性、协调性和稳定性。你的动力和运动素质会得到提高。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">加速力量</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">本课程侧重发展加速力量。加速力量由起动力量和爆发力量组成。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">起动力量：起动力量指的是激活尽可能多的肌肉纤维的能力。你必须为出拳之类的爆发动作激活快肌纤维。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">爆发力量：爆发力量是起动力量的延伸。一旦肌肉纤维被激活（起动力量）</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">，保持肌肉纤维</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">“</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">打开</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">”</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">的能力便依赖于爆发力量。想一下高速起动的短跑选手。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">他快速的起跑动作表现出的是起动力量。如果他能保持他的速度，表现出的就是爆发力量。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br style="mso-special-character: line-break"/><br style="mso-special-character: line-break"/></span> <span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">哑铃训练</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">本训练课程需要用到哑铃和杠铃。某些动作无法用哑铃进行，其他动作则无法用杠铃进行。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">虽然常常被忽视，但是哑铃却能提供一些常规力量训练无法提供的好处。哑铃训练可以让你的各部分肢体独立运作。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">大多数运动员左右两侧的力量和协调性存在差异（往往很显著）</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">。在用哑铃训练时，强势侧无法协助弱势的一侧。弱势侧必须独立运作，从而力量和协调性都会提高。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">增强式训练</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">本课程会采用一些训练方式（例如实心球、负重阻力、体重）进行增强式运动。增强式训练是增强起动速度、加速度和动力的爆发性练习。增强式训练由专门用于提高动力输出和肌肉神经活化作用的爆发动作组成。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">通过对神经系统的训练，增强式训练能够教会身体以速度和动力做出反应。增强式训练并不是什么新鲜事物。世界级的运动员已经成功使用增强式训练长达数十年。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">增强式训练的益处可以通过对伸缩循环（</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">SSC</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">）的研究加以完美阐释。当肌肉伸长时，它会收缩并产生弹性能量。这种力量适用于肌肉的增长。随后肌肉会集中收缩。肌肉缩短，储存的能量会大幅度提高收缩力量。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">在离心收缩过程中，肌肉会储存弹性能量。肌肉张力增大。储存的弹性能量可以用于有力的、动态的运动。通过在其收缩前伸展肌肉，它便能以更大的力量收缩。增强式训练课程会提高伸缩循环的效率。增强式训练能够教会肌肉储存更多的弹性能量，教会它在更短的时间内产生更大的动力。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">增强式训练教会肌肉尽可能快的获得最大力量。为了达到这些目的，你必须以最大的力量完成每一个增强式动作。每一次重复都需要全力付出。在进行增强式训练时，训练强度是必需的。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">如果方法正确，增强式训练的时间效率和效力都很高。增强式技术能够模拟出拳之类的特定动作。本课程会包含一些专为出拳力量最优化而设计的训练。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span> <span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">实心球</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <br/> <br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">实心球是提高爆发速度的很棒的一种工具。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">本课程会使用常规的实心球和一个较小的</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <?xml:namespace prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" /><st1:chmetcnv w:st="on" unitname="磅" sourcevalue="5" hasspace="True" negative="False" numbertype="1" tcsc="0">5 <span lang="EN-US" style="FONT-FAMILY: 宋体; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'"><span lang="EN-US">磅</span></span></st1:chmetcnv>“</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">手球</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">” </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">。实心球是极好的训练用具，可以让你自始至终的加速。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">在出拳时没有减速过程。拳头会以最大的动力直接击打目标。在整个动作中你的手臂都不会减速。相反的，如果采用负重训练，你必须在动作末端减速。否则，你就会把杠铃投到空中，失去控制。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">实心球打破了这些限制。实心球可以让你以全程加速传递最大的力量。在提高动力的训练中，这种训练形式的好处是显而易见的。</span>
<p style="TEXT-INDENT: 6pt; mso-char-indent-count: .5">综合训练<span lang="EN-US"> <br/> <br/></span>综合训练综合了力量训练、增强式训练和针对训练。单纯的力量训练不能使速度和动力最大化。通过增强式训练和力量训练的结合，你的力量比率可以得到提高。力量比率就是动作中力量完成的速度。综合训练会激活神经系统和快肌纤维。你要用力量训练<span lang="EN-US">“</span>发动引擎<span lang="EN-US">” </span>，然后用增强式训练<span lang="EN-US">“</span>点火起飞<span lang="EN-US">” </span>。力量训练会激活快肌纤维（负责爆发力的肌纤维） 。你要在训练组中加入增强式训练，以便把目标集中于这些爆发性肌肉纤维。增强式训练会给那些被力量训练激活的肌肉纤维施加压力。在这种激活状态下，肌肉具有极强的适应能力。综合训练的目标同时集中于神经系统和肌肉纤维。这种训练形式可以让慢肌纤维像快肌纤维一样运作。<span lang="EN-US"> <br/></span>综合训练是最高级的训练形式之一。为了确保最佳的效果，组间必须充分休息。在每个综合训练组完成之后，你必须给肌肉以恢复的时间。组间休息不足会给有氧系统带来压力。你进行综合训练的目的不是追求它的有氧效果。综合训练计划中比较典型的组间休息时间是在<span lang="EN-US"> 2 </span>分钟到<span lang="EN-US"> 5 </span>分钟之间。 综合训练组的实例如<span lang="EN-US"><br/></span>下：<span lang="EN-US"> <br/> </span>高翻<span lang="EN-US"> <br/> </span>实心球下手投<span lang="EN-US"> <br/> </span>进行下一组时休息<span lang="EN-US"> 2-5 </span>分钟<span lang="EN-US"> <br/></span>本课程会把各种不同的力量训练、 增强式训练以及出拳之类的针对训练结合在一起。这些训练会共同增强出拳的爆发力。<span lang="EN-US"> <br/> <br/></span>出手速度训练<span lang="EN-US"> <br/> <br/></span>除了力量训练和增强式训练之外，本课程还需要一些出手速度训练。你将以很轻的手部负重进行短时间的出拳训练。注意加粗的字<span lang="EN-US">“</span>轻<span lang="EN-US">” </span>。在负重速度训练中最常见的错误就是使用过大的负荷。在练习速度时不是越多越好。为了在速度上获得真正的提高，你必须尽可能快的移动双手。<span lang="EN-US"> <br/></span>如果给动作施加过大的重量，负荷会引发不正确的调用模式，因为你的手臂要适应<span lang="EN-US">“</span>上举<span lang="EN-US">”</span>以阻止大重量的下落。你是在对抗重力，而不是集中于正确的出拳技术。常规的拳套重<span lang="EN-US"> <?xml:namespace prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" /><st1:chmetcnv w:st="on" unitname="盎司" sourcevalue="16" hasspace="True" negative="False" numbertype="1" tcsc="0">16 <span lang="EN-US"><span lang="EN-US">盎司</span></span></st1:chmetcnv><span lang="EN-US">（<st1:chmetcnv w:st="on" unitname="磅" sourcevalue="1" hasspace="True" negative="False" numbertype="1" tcsc="0">1 <span lang="EN-US"><span lang="EN-US">磅</span></span></st1:chmetcnv><span lang="EN-US">）</span></span></span> 。在这样的训练中你不需要<span lang="EN-US"> 1<st1:chmetcnv w:st="on" unitname="磅" sourcevalue="3" hasspace="True" negative="True" numbertype="1" tcsc="0">-3 <span lang="EN-US"><span lang="EN-US">磅</span></span></st1:chmetcnv><span lang="EN-US">以上的重量。 <br/></span></span>很多拳手所犯的错误就是，用大重量进行击影练习。他们认为，大重量可以让戴着轻拳套打拳时的出手速度得到提高。 与阻抗速度训练相关的最常见的误解之一就是刚放下重物时的初始感觉。大多数拳手会移除手上的负荷，打几拳，说道：<span lang="EN-US"> <br/>“</span>喔，我的手感觉快了！<span lang="EN-US"> ” <br/></span>移除重物之后<span lang="EN-US">“</span>感觉<span lang="EN-US">”</span>快是很自然的，但这并不意味着你的双手的移动真的变快了。<span lang="EN-US"> <br/></span>径赛运动员在练习速度时会背上<span lang="EN-US"> <st1:chmetcnv w:st="on" unitname="磅" sourcevalue="50" hasspace="True" negative="False" numbertype="1" tcsc="0">50 <span lang="EN-US"><span lang="EN-US">磅</span></span></st1:chmetcnv><span lang="EN-US">的重物奔跑吗？ <br/></span></span>当然不会！ <span lang="EN-US"><?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">适用于短跑运动员速度训练的原理同样适用于拳手的出手速度训练。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">在进行速度训练时，你必须尽可能快的移动双手。采用短时间高强度的训练，组间始终保持充分的休息。</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">如果采用过大的重量，</span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">你的双手的移动速度将不足以产生提高。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-fareast-font-family: 宋体; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><br/></span><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 'Times New="New"Roman'; mso-font-kerning: 1.0pt; mso-ascii-font-family: 'Times New="New"Roman'; mso-hansi-font-family: 'Times New="New"Roman'; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">本课程会把轻负荷训练和无负荷训练（空手）结合起来练习。你必须用最高的强度进行每一个训练。</span> 以快求快。 <br/> <br/>重要原则 <br/> <br/> 出手速度训练必须在精力充沛时练习。不要在疲劳时做这些训练。 <br/> 在做出手速度训练时不要练至力竭。集中进行短时间高强度的速度爆发练习，组间充分休息。出手速度训练与耐力训练是不同的。 <br/> 不要使用过大的重量。轻负荷比较理想。在进行负重出手速度训练时并不是越多越好。 <br/> 出拳时保持放松。紧张的拳手速度必然会慢。 <br/> 正确的出拳技术是不可替代的。在尝试出手速度训练之前先要掌握基本的拳击技术。 <br/> <br/>核心力量 <br/> <br/>核心就是身体的质心。它是手臂和双腿的根基。核心训练的目标必须集中于腹部、髋部、躯干和下背。核心在运动中提供稳定性。核心肌肉位于躯干深处。<br/>这些肌肉为脊柱提供支撑，为运动提供根基。所有的运动都是从核心开始的。当你移动时，你产生力量的能力会通过这些肌肉得以超越。核心力量直接影响你产生力量的能力。 <br/>地面运动在核心处协调配合。正确的核心训练课程必须能够增强背部、髋部和躯干，而不只是腹壁。一个完整的核心训练计划不应该只集中于常规的团身和仰卧起坐。运动从你的双脚发起。卧倒时获得的力量不是总能传递给站立状态。 <br/>不要忽视核心。它直接影响你产生力量的能力。强有力的核心对于运动来说是很重要的。在出拳时，你会激活核心的肌肉。腹背协调工作，控制躯干的运动。<br/>出拳产生的力量会经由核心和躯干部位进行传递。 <br/>核心训练对于运动能力和防止损伤都是必不可少的。 核心能让你发出强有力的动作。 支撑身体， 有效传递力量需要一个强壮的躯干。 如果你的核心软弱无力，那么你的整个人就会软弱无力。你会易于受伤，并且永远无法发挥真正的力量潜力。 <br/> <br/>总结 <br/> <br/>本课程是专为拳手增强出拳爆发力制定的。 虽然很多练习者都相信拳手是天生的而非养成的，但是我们都有能力获得显著提高。不要让守旧派的练习者阻碍你提高动力的进程。我们具有的遗传能力是不同的， 但是我们都具有提高的能力。<br/>只要着手去做，你就会看到成果。 <br/> <br/> <br/>
终于发完了，休息一下 <br>坐着学习！ 你这样是违规的 哪里转来的？学习了 好长好长。。。实用性。。。 好长 慢慢看下
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