Name: 單板滑雪的重量分配和正確的基本姿勢 (WEIGHT DISTRIBUTION & CORRECT BASIC STANCE FOR SNOWBOARDING)
Uploaded: 2024-06-23T16:32:13.000Z
Duration: 11 min 15 s

In today's video, I want to talk to you about weight distribution.

在今天的視頻中，我想和大家談談重量分配。

情態助動詞 B1

How much weight should you have going through the front foot?

How much weight should you have going through the back foot?

Does it change through different parts of the turn?

在轉彎的不同部分是否會發生變化？

My short answer is don't think about it too much and don't try and put numbers on it because trying to figure out exactly what percentage of weight you have going down through each foot is incredibly difficult to do, especially when you're sliding down the mountain on a plank of wood.

我的簡短回答是，不要想太多，也不要試圖用數字來表示，因為要準確計算出每隻腳所承受的重量比例是非常困難的，尤其是當你踩著木板從山上滑下來的時候。

Instead, you can just follow a very simple and easy-to-implement rule that will have you standing on your board in a certain way.

相反，你只需遵循一個非常簡單易行的規則，就能以特定的方式站在黑板上。

Once you're stood on your board like that, you'll have your weight in your right place and you won't even need to think about how much weight you have going through the front or the back foot.

一旦你這樣站在衝浪板上，你就會把重心放在正確的位置上，你甚至不需要考慮前腳或後腳的重量。

I'll give you that rule in just a moment.

Then after that, we'll get on to exactly when during the turn you might want more weight through the front of the board or more weight through the back of the board.

之後，我們將具體討論在轉彎過程中，什麼時候需要更多的重量通過滑板前部，什麼時候需要更多的重量通過滑板後部。

Then finally, we'll cover some specific scenarios where you really want to exaggerate how much weight you have to the front or how much weight you have to the back.

最後，我們還將介紹一些具體的場景，在這些場景中，你確實需要誇大前方的重量或後方的重量。

Let's get on to this one rule that you can implement.

讓我們來看看這一條你可以實施的規則。

When you put it into your riding, it's going to fix 99% of your weight distribution woes.

當你把它放進你的車中時，99% 的重量分配問題都會迎刃而解。

When we're talking about weight distribution, we're talking about weight over the front foot or weight over the back foot, or making a movement towards the nose or making a movement towards the tail to apply more pressure through the front of the board or the back of the board.

當我們談論重量分配時，我們談論的是前腳或後腳的重量，或向板頭或向板尾移動，通過板的前部或後部施加更大的壓力。

This is often referred to as fore and aft movement.

To do that, to get more pressure towards the nose or more pressure towards the tail, we're making a longitudinal movement where we shift our weight from tail to nose or nose to tail across the length of the board.

要做到這一點，向板頭或板尾施加更大的壓力，我們需要做一個縱向運動，將重心從板尾轉移到板頭，或從板頭轉移到板尾。

I think this obsession with weight distribution comes from when you're learning to snowboard.

我認為這種對重量分配的痴迷來自於你學習滑雪板的時候。

The most common beginner mistake that everyone does when they're learning to make turns is that they have way too much weight over the back foot.

初學者在學習轉彎時最容易犯的錯誤就是後腳重心過重。

When your weight's over the back foot, you can't use your front knee and your hip and your front ankle effectively as a lever to turn the board from edge to edge.

當你的重心在後腳上時，你就無法有效地利用前膝、髖部和前腳踝作為槓桿，將衝浪板從一個邊緣轉到另一個邊緣。

What we say to beginners is put more weight on the front foot.

我們對初學者說的是，把更多的重量放在前腳上。

We might say, hey, put 60% of your weight on the front foot, but 70% of your weight on the front foot.

我們可能會說，嘿，把 60% 的重心放在前腳，但 70% 的重心放在前腳。

All of that is to do is simply to encourage them to get out of this position and shift them into this stacked position where their hips and knees are stacked vertically over their ankles, and that will allow them to make effective steering movements.

所要做的就是鼓勵他們擺脫這種姿勢，轉而採用這種疊放姿勢，即臀部和膝蓋垂直疊放在腳踝上，這樣就能讓他們做出有效的轉向動作。

What is simpler than thinking 80%, 70% of weight on my front foot and 20% or 30% on my back foot?

有什麼比把 80%、70% 的重心放在前腳，20% 或 30% 放在後腳更簡單的呢？

It's really hard to actually quantify how much pressure you're putting through your feet.

實際上很難量化你的雙腳承受了多大的壓力。

What is much, much simpler is to follow this simple rule.

簡單得多的辦法就是遵循這個簡單的規則。

All that is, is to simply imagine your spine, the line of your spine down here, you just want to keep that at all times perpendicular, so at a right angle, to the angle of your board.

就是簡單地想象一下你的脊柱，脊柱的線條在這裡，你只想讓它始終保持垂直，與木板的角度成直角。

If your board is like that, my spine is like that.

如果你的木板是這樣，我的脊柱也是這樣。

As the board tilts, my spine is going to tilt with it.

當木板傾斜時，我的脊椎也會隨之傾斜。

What you can imagine even easier is like an upside down capital letter T.

你更容易想象到的是一個顛倒的大寫字母 "T"。

If you maintain that position at all times during your riding, you'll have correct weight distribution through your feet, and you'll be able to ride well on slopes of any gradient.

如果在騎行過程中始終保持這種姿勢，就能通過雙腳正確分配重心，在任何坡度的斜坡上都能騎得很好。

Now, for most of you, simply maintaining that upside down capital letter T position with your spine perpendicular to the angle of the board at all times will have you riding much, much better, and it will have your weight in the right place.

現在，對於大多數人來說，只需始終保持大寫字母 "T "的倒立姿勢，讓脊柱垂直於滑板的角度，就能讓你的騎行效果好得多，也能讓你的重心保持在正確的位置上。

It will have you balanced with your weight centered over the middle of the board, and most importantly, it will have your joints effectively stacked upon each other, so you can use them effectively to steer your board.

它能讓你保持平衡，讓你的體重集中在衝浪板的中部，最重要的是，它能讓你的關節有效地相互疊加，這樣你就能有效地利用它們來操縱衝浪板。

Some of you might be thinking, well, I've heard you want weight to the front of the board at the start of the turn to help use that top part of the side cut.

有些人可能會想，我聽說在開始轉彎時，要把重心放在板的前部，以幫助利用側切的上半部分。

Through the middle of the turn, you might want your weight a bit more centered using the middle of the board.

在轉彎中段，你可能希望重心更集中在板的中部。

At the end of the turn, I've heard that aft pressure, pressure through the tail, is really helpful.

在轉彎末端，我聽說尾部壓力，即通過尾部的壓力，真的很有幫助。

Yes, that is really good advice because ideally, throughout the turn, as you work your way through the curve of the turn, through the arc of the turn, it's nice to have some pressure at the front of the board at the start of the turn, so it kind of grabs and pulls you in, and then you progressively work your weight along the side cut and finish with weight through the tail of the board at the end of the turn.

是的，這是個非常好的建議，因為理想情況下，在整個轉彎過程中，當你通過轉彎的曲線、轉彎的弧度時，最好在轉彎開始時在板的前端施加一些壓力，這樣它就會抓住你並把你拉進來，然後你的重心會沿著側切逐漸移動，最後在轉彎結束時重心會穿過板的尾部。

Often, when people think about this and they kind of overthink it, it ends up when they get into these kind of awkward positions.

通常情況下，當人們思考這個問題時，如果想得太多，最終就會陷入尷尬的境地。

At the start of the turn, they might be really kind of lent out like this, or at the end of the turn, they might be right back over the tail like this.

在轉彎開始時，它們可能會像這樣伸出來，或者在轉彎結束時，它們可能會像這樣回到尾部。

When you start doing that, it gets you into these strange positions where your leg might be straightened out, and if your leg's straightened out, suddenly you lose the ability to kind of use your knee and your hip over that front foot to steer the board.

當你開始這樣做的時候，你就會進入這些奇怪的位置，你的腿可能會伸直，如果你的腿伸直了，你就會突然失去用膝蓋和臀部頂住前腳來操縱滑板的能力。

The whole idea with maintaining this sort of upside down capital letter T position is because your joints are stacked, you can use your knees and your hips independently, really effectively, to steer the board.

保持這種大寫字母 "T "的倒立姿勢，是因為你的關節是堆疊的，你可以獨立地、非常有效地使用膝蓋和臀部來操縱滑板。

If you use knee steering properly, the great thing about knee steering is that if you get it right, it actually gives you that weight shift that we want from fore progressively to aft, shifting your weight along the side cut of the board throughout the turn without you having to think about making any of these kind of weird movements that often get you out of shape.

如果你能正確地使用膝部轉向，膝部轉向的好處在於，如果你掌握得當，它實際上能讓你的重心從前方逐漸轉移到後方，在整個轉彎過程中，你的重心會沿著衝浪板的側切面轉移，而無需考慮做出這些經常會讓你走形的怪異動作。

讓我來告訴你具體的操作方法。

So, turning from toes to heels, my front knee and hip pass over the top of the board, I land my weight through the heel of my front foot right there, and that sends my weight to this top part of the side cut of the board here, and that will start pulling me into the turn.

是以，從腳尖轉到腳跟時，我的前膝和臀部會越過沖浪板的頂部，我的重心會通過前腳的腳跟著地，這樣我的重心就會傳到衝浪板側切的頂部，從而開始拉動我轉彎。

My back knee is still over the board with a little bit of pressure on the toe edge, but as soon as that front foot is clicked in, I start to pull my back knee and hip across the board, and as I do that, that will start to apply pressure through the heel of my back foot, and that's going to slowly shift my weight from being over the nose of the board through the center of the board, and that is happening as I come through the middle part of the turn, which is putting my weight in the center of the board.

我的後膝關節仍在衝浪板上方，腳尖邊緣有一點壓力，但只要前腳一踩進去，我就開始將後膝關節和臀部拉過沖浪板，這樣就會開始通過後腳的腳跟施加壓力，慢慢地將我的重心從衝浪板的鼻子上方轉移到衝浪板的中央。

Then, at the end of the turn, as my back knee and hip has come fully over my back foot, that's going to give me more pressure through the back of the board, and that pressure is only going to increase as I start to roll my front knee and hip over the board to get onto the toe edge.

然後，在轉彎結束時，當我的後膝關節和髖關節完全越過我的後腳時，這將會給我的板後部帶來更大的壓力，而當我的前膝關節和髖關節開始越過板面滾動到腳尖邊緣時，壓力只會越來越大。

As that front foot's flattening, I've got more pressure through the back foot at the end of the heel side turn there, and then as my shin starts applying pressure into the front of the boot and my hip and knee are stacked vertically over the toe edge, over my front foot, suddenly that weight is shifting from the back of the board up to the nose of the board, now on the toe edge.

當前腳變平時，我的後腳在腳跟側轉彎的末端承受了更大的壓力，然後當我的脛骨開始向靴子前部施壓，我的臀部和膝蓋垂直疊加在腳趾邊緣，也就是我的前腳上時，重心突然從板的後部轉移到了板的前端，也就是現在的腳趾邊緣。

Once again, as my back knee and hip passes over the top of the board, that's going to draw my weight from the nose through the center, end of the toe side turn, maximum bend through my back knee, hip stacked vertically over the toe edge, pressure through the back of the board.

再次，當我的後膝關節和髖關節越過板的頂部時，這將把我的重心從鼻子引向中心，在腳尖側轉的末端，通過我的後膝關節實現最大彎曲，髖關節垂直堆疊在腳尖邊緣，通過板的背面施加壓力。

As that is happening, once again, my knee is now rolling from toes to heels over the board, ready to repeat the process.

就在這時，我的膝蓋又一次從腳尖到腳跟在木板上滾動，準備重複這個過程。

If you're knee steering effectively, then you're going to get that weight shift through the turn fore to aft that we want.

如果你的膝部轉向有效，那麼你就能通過前後轉向獲得我們想要的重心轉移。

If that knee steering talk has left you a little bit confused, don't worry.

如果膝關節轉向的說法讓你有點困惑，不用擔心。

I'll put some video tutorials on knee steering in the video description down below that you can take a look at.

我會在下面的視頻描述中提供一些有關膝關節轉向的視頻教程，你可以看看。

Before we finish, I want to quickly address some of the scenarios when you might want to break out of that upside down capital letter T with your spine perpendicular to the angle of the board.

在我們結束之前，我想先簡單說說在什麼情況下，你可能會想要擺脫倒置的大寫字母 "T"，讓你的脊柱與木板的角度垂直。

Today, we've got some cruddy soft snow that I rode through earlier, and to help keep the nose afloat on that stuff, I definitely shifted more weight to the back foot and broke out of that perfect perpendicular position.

今天，我們遇到了一些泥濘鬆軟的雪地，我之前騎過，為了讓車頭在這些雪地上保持浮動，我肯定會把更多的重心轉移到後腳上，擺脫那種完美的垂直姿勢。

It's really going to help keep the nose up on the top of the snow if you shift more weight over the back foot.

如果將更多的重心轉移到後腳上，就能真正幫助車頭保持在雪頂上。

If you want to start doing butters, presses, really kind of bending the board, bending your weight over the nose of the tail, then obviously you're going to have to break out of that position.

如果你想開始做 "黃油手"、"壓手"，真正地彎曲滑板，將你的重心彎曲到尾部的鼻樑上，那麼很明顯，你必須擺脫這種姿勢。

As you kind of absorb the bumps one leg at a time, then you might not be holding that perfect upside down capital letter T.

當你一條腿一條腿地吸收顛簸的時候，你可能就不會握住那個完美的倒過來的大寫字母 "T "了。

If you can keep that position, if you can keep your spine perpendicular to the angle of the board on slopes you're riding of any given gradient, then it's going to properly stack your joints effectively over each other so that you can knee steer and use each leg independently to turn the board.

如果你能保持這個姿勢，如果你能在任何給定坡度的斜坡上保持脊柱與滑板角度垂直，那麼你的關節就能有效地相互疊加，這樣你就能進行膝部轉向，並獨立使用每條腿來轉動滑板。

And if you can do that, you can create turns of any size and shape.

如果你能做到這一點，你就能創造出任何大小和形狀的轉彎。

And if you're doing that, well, then you're riding pretty well.

如果你能做到這一點，那麼你騎得很好。

And you probably don't need this advice and you're probably not worried about what percentage of weight is going through each foot because you're already riding well.

你可能不需要這些建議，也可能不擔心每隻腳的重量比例，因為你已經騎得很好了。

So many people ask me about that and it usually comes from when you get onto steeper slopes, you really are kind of struggling to keep enough weight on the front foot.

很多人都問過我這個問題，而這通常來自於當你爬上較陡的斜坡時，你真的很難在前腳上保持足夠的重心。

But rather than trying to put a number on it, as I say, just keep your spine perpendicular to the angle of the board and you'll be good.

但不要試圖用數字來表示，就像我說的那樣，只要保持脊柱與木板的角度垂直就可以了。

Once you've got that, then it's going to be easy to make small deviations from that perfect position and you'll feel what that does to your board.

一旦你做到了這一點，就很容易從完美的位置上做出微小的偏差，你就會感覺到這對你的衝浪板有什麼影響。

For instance, you might want to keep a bit more weight over the front foot throughout the turn to let the back end kind of wash around if you need to quickly get through a tight spot in between moguls.

例如，如果您需要快速通過雪山之間的狹小區域，您可能需要在整個轉彎過程中將更多的重心放在前腳上，讓後端在雪山上衝來衝去。

Or you might be carving and you're really driving a lot of weight into the board, a lot of pressure through the board and you feel the back end kind of going away from you a little bit.

或者你在雕刻的時候，你真的把很多重量都壓在了板子上，通過板子施加了很大的壓力，然後你會感覺到後端離你有點遠。

Then yeah, you might want to shift a bit more weight through the back foot and that's where this kind of open carving position comes from that I've talked about in other videos that allows you to drive more weight through the back of the board.

然後，是的，你可能想通過後腳轉移更多的重心，這就是我在其他視頻中提到的開放式雕刻姿勢的由來，它可以讓你通過板的後部驅動更多的重心。

But for 99% of what you need to do, spine perpendicular to the angle of the board and you're good.

但對於您需要做的 99% 的事情來說，脊柱垂直於木板的角度就可以了。

字幕列表影片播放

單板滑雪的重量分配和正確的基本姿勢 (WEIGHT DISTRIBUTION & CORRECT BASIC STANCE FOR SNOWBOARDING)

awkward

struggle

properly

exaggerate