英語(yǔ)聽(tīng)力文摘 超慢舉重訓(xùn)練

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Super Slow Weight Training

用超慢的速度舉重，相對(duì)的就要花超長(zhǎng)的訓(xùn)練時(shí)間。你以為這樣做的訓(xùn)練效果會(huì)比較好嗎?Alabama大學(xué)的研究者針對(duì)兩組進(jìn)行29分鐘訓(xùn)練的舉重者進(jìn)行研究。一組舉重者的舉重模式是花五秒舉起、十秒放下，另一組則用傳統(tǒng)模式的一秒舉起、一秒放下。結(jié)果顯示，舉重速度較快的那一組，所燃燒的卡路里比較慢的那組多出了71%，舉起的重量也多了較慢那組的250%。

研究團(tuán)隊(duì)的領(lǐng)導(dǎo)者Gary Hunter博士指出:想要使力氣得到最大的增長(zhǎng)，就必須盡可能的快速舉起啞鈴,在你能控制的范圍內(nèi)，放下啞鈴的時(shí)候相對(duì)的慢一些。在放下啞鈴的時(shí)間上，你有更多的成長(zhǎng)空間，只要維持在你能控制的范圍內(nèi)，就能減低受傷的機(jī)率。

Are you lifting weights too fast? Learn the best ways to lift for the results you want on this Moment of Science.

Most people lift weights way too fast, but some athletes do what’s called super- slow weight training. Rather than do three sets of eight to twelve repetitions so quick that their muscles hardly know what’s happening, they do one set of four to eight repetitions per exercise. And it’s called super slow for a reason.

You’re supposed to take about ten seconds to contract your muscles, then five seconds to extend the muscles. Super slow weight training results in more strength and larger muscles, as well as more effective loss of body fat and provides a better aerobic workout too.

Ye!Ye!You may have heard about this super slow stuff. While you’re right that most people do indeed lift too quickly, risking injury, as well as perhaps cheating themselves by jerking or bouncing the weights, there is little scientific evidence that lifting super slowly is more beneficial than regular weight training. It’s recommended that you take two seconds to contract your muscles, pause for a second, then take four seconds to extend your muscles.

Consider that if you lift super slowly, the amount of weight you’re able to lift is less than with traditional weight lifting. This and other factors contribute to the evidence that traditional weight training increases oxygen-consumption, heart rate, metabolism, and strength over super slow weight training. Of course, lifting weights, however slowly, is better than no strength training at all.