Name: 3 種有氧運動不會讓你的肌肉消失！(3 cardio workouts that don’t kill your calisthenics gains)
Uploaded: 2025-02-22T21:01:10.000Z
Duration: 9 min 5 s

People say cardio burns muscle, that if you run too much, you'll lose all your gains.

人們說有氧運動會燃燒肌肉，如果你跑得太多，你會失去所有的收穫。

Unless you're training like a marathon runner, cardio isn't going to shrink your muscles overnight.

除非你像馬拉松運動員一樣訓練，否則有氧運動不會讓你的肌肉一夜之間縮小。

The right kind of cardio boosts endurance, speeds up recovery, and even makes you stronger.

正確的有氧運動能增強耐力，加快恢復，甚至讓你更強壯。

Most people do the wrong type of cardio, and that's why they think it's bad.

大多數人都做錯了有氧運動的類型，這就是他們認為有氧運動不好的原因。

But what if I told you some cardio workouts can actually build your strength, instead of taking it away?

但是，如果我告訴你一些有氧運動實際上可以增強你的力量，而不是削弱你的力量呢？

I'll show you three cardio workouts that don't just preserve muscle, but help build it.

我將向你展示三種有氧運動，它們不僅能保持肌肉，還能幫助鍛鍊肌肉。

Why Cardio is Good for Gains Cardio improves endurance, which means you can do more reps before gassing out.

為什麼有氧運動有利於增益 有氧運動能提高耐力，這意味著你可以在體力不支之前做更多的動作。

It also helps your body recover faster between sets.

它還有助於身體在兩組動作之間更快地恢復。

Less fatigue means better performance in your workouts.

更少的疲勞意味著更好的鍛鍊效果。

Fast twitch muscle fibers get activated with explosive cardio.

爆發性有氧運動可激活快捻肌纖維。

These are the same fibers that help you jump higher, sprint faster, and power through calisthenics moves.

正是這些纖維幫助你跳得更高、衝刺得更快，並在體操動作中提供動力。

It flushes out lactic acid so you feel less sore after training.

它能排出乳酸，讓你在訓練後感覺不那麼痠痛。

但並不是所有的有氧運動都是一樣的。

Do the wrong kind, and yeah, it can mess with your gains.

如果做錯了，就會影響你的收益。

Let's talk about the right cardio workouts that actually make you stronger.

讓我們來談談真正能讓你更強壯的正確有氧運動。

Huge, explosive, and built like power athletes, not like skinny endurance runners.

他們身材魁梧、爆發力強，就像力量型運動員，而不是瘦弱的耐力型選手。

That's because sprinting is more than just running fast.

這是因為短跑不僅僅是跑得快。

It forces your muscles to generate explosive power with every step, making it a natural strength builder.

它迫使你的肌肉每走一步都能產生爆發力，是一種天然的力量鍛鍊方法。

It activates fast twitch muscle fibers, the same ones you use for explosive pull-ups and jumps.

它能激活快速抽動肌肉纖維，也就是你用來做爆發性引體向上和跳躍的肌肉纖維。

Unlike long distance running, sprinting builds power instead of draining your muscles.

與長跑不同，短跑能增強力量，而不是消耗肌肉。

It's also an excellent way to improve speed and agility without losing strength.

這也是在不損失力量的情況下提高速度和靈活性的絕佳方法。

Sprinting trains your nervous system to fire faster.

短跑能訓練你的神經系統更快地反應。

That means better reaction time and control over your movements.

這意味著更快的反應時間和更好的動作控制。

The faster your muscles fire, the quicker and stronger your body responds during exercises like explosive push-ups, plyometrics, or dynamic pull-ups.

在進行爆發力俯臥撐、負重練習或動態引體向上等運動時，肌肉發力越快，身體的反應就越迅速、越有力。

A lot of people think of sprinting as just running fast.

But real sprint training is about maximum effort.

但真正的短跑訓練是要付出最大的努力。

Every sprint rep forces you to push against the ground with as much force as possible, which transfers directly into stronger legs and explosive power.

每個短跑動作都迫使你用盡可能大的力量推向地面，從而直接轉化為更強的腿部力量和爆發力。

If you are a beginner, start with 20-30m sprints and walk back, repeating 5-6 times.

如果你是初學者，從 20-30 米衝刺開始，然後走回來，重複 5-6 次。

As you progress to intermediate level, increase to 40-50m sprints while focusing on explosive acceleration.

當你達到中級水準時，可增加到 40-50 米衝刺，同時注重爆發力加速。

For advanced athletes, try hill sprints for higher resistance and more power gains.

對於高級運動員來說，可以嘗試山地衝刺，以獲得更大的阻力和更多的力量。

Sprint once or twice a week, and you'll see a difference in your speed, strength, and overall athleticism.

每週衝刺一到兩次，你就會發現自己的速度、力量和整體運動能力都有了很大的提高。

You might think of it as just playground fun, but trust me, it's one of the most underrated tools for serious training.

你可能認為這只是遊樂場的樂趣，但相信我，它是最被低估的嚴肅訓練工具之一。

There's a reason boxers, martial artists, and top athletes all use it.

拳擊手、武術家和頂級運動員都使用它是有原因的。

It builds endurance, rhythm, and footwork like nothing else.

它能鍛鍊人的耐力、節奏感和步法，是其他任何運動都無法比擬的。

When you jump rope, you make your ankles and calves stronger.

當你跳繩時，你的腳踝和小腿會變得更強壯。

This helps you stay stable during calisthenic moves.

這有助於您在做體操動作時保持穩定。

When you're more stable, you can control your movements better and do them more safely.

當你更穩定時，你就能更好地控制自己的動作，做起來也更安全。

Another thing most people overlook is how jump rope builds footwork.

另一件被大多數人忽視的事情是跳繩如何鍛鍊步法。

這就是拳擊手和運動員使用它的原因。

If you can control your feet, you can control your movement.

如果你能控制你的雙腳，你就能控制你的動作。

Good footwork means better balance, and better balance means stronger control over bodyweight exercises.

良好的步法意味著更好的平衡，而更好的平衡意味著對體重練習更強的控制。

Pistol squats or dragon squats would benefit from it.

手槍深蹲或龍蹲都能從中受益。

You don't just move stronger, you move smarter.

你不僅能變得更強壯，還能變得更聰明。

You can do it as a warm-up, a finisher, or even a full workout if you're short on time.

如果時間不夠，您可以把它當作熱身運動、收尾運動，甚至是一次完整的鍛鍊。

It keeps your heart rate high without putting excessive strain on your muscles.

它既能保持較高的心率，又不會給肌肉帶來過多負擔。

If you are a beginner, start with basic bounces for 30 to 60 seconds at a time.

如果你是初學者，可以從基本的彈跳開始，每次 30 到 60 秒。

As you progress to intermediate level, try alternating feet or using a boxer step, which mimics sprinting mechanics.

當你達到中級水準時，可以嘗試交替雙腳或使用拳擊手步法，模仿衝刺力學。

For advanced jumpers, incorporate double unders to make the workout more explosive.

對於高級跳繩者，可加入雙下跳，使鍛鍊更具爆發力。

Even just 5 minutes of jump rope at the start or end of your workout will level up your endurance.

即使在鍛鍊開始或結束時跳繩 5 分鐘，也能增強你的耐力。

Let's talk about different jump rope options.

讓我們來談談不同的跳繩選擇。

There's your basic rope, affordable, and great for getting a feel of rope jumping.

這是最基本的繩索，價格適中，非常適合體驗跳繩。

Then, we have weighted ropes, light for skill work, medium for endurance, and heavy for strength training.

然後，我們有配重繩，輕繩用於技能訓練，中繩用於耐力訓練，重繩用於力量訓練。

Here's the thing, while any jump rope can work, if you want something that'll last a lifetime and help you maximize your training, check out Crossrope.

問題是，雖然任何跳繩都能起作用，但如果您想要的跳繩能讓您終生受用，並能幫助您最大限度地提高訓練效果，那就來看看 Crossrope 吧。

They offer all these options in one ecosystem.

它們在一個生態系統中提供所有這些選項。

From their lightweight ropes for speed work to their heavy ropes for strength training, they've got you covered.

從用於速度訓練的輕型繩索到用於力量訓練的重型繩索，它們都能滿足您的需求。

Their AMP app is specially designed for jump rope training.

他們的 AMP 應用程序專為跳繩訓練而設計。

For just $8 a month, less than 2 fancy coffees, you get access to their app that tracks your jumps, measures your progress, and helps you burn up to 20% more calories.

每月只需 8 美元（不到兩杯高級咖啡的價格），您就可以使用他們的應用程序，該應用程序可以跟蹤您的跳躍、衡量您的進展，並幫助您多消耗 20% 的卡路里。

With over 2,500 workouts in their library, who says cardio has to be boring?

他們的資料庫中有超過 2,500 種鍛鍊方法，誰說有氧運動一定是枯燥乏味的呢？

是的，我知道，每個人都討厭它們。

But burpees are like that one friend who always tells you the hard truth.

但 burpees 就像一個總是告訴你真相的朋友。

你可能不喜歡它，但你需要它。

They train your whole body in one movement, and if done right, they build both strength and endurance without killing your gains.

它們在一個動作中訓練你的整個身體，如果方法得當，既能增強力量和耐力，又不會影響你的收益。

Burpees also build explosiveness because they combine pushing, squatting, and jumping in one movement.

Burpees還能增強爆發力，因為它將推、蹲和跳結合在一個動作中。

If you do them right, they're a strength-focused cardio exercise, not just a random burnout drill.

如果你做得對，它們就是一種以力量為重點的有氧運動，而不僅僅是一種隨意的疲勞訓練。

Most people rush burpees and end up doing them inefficiently.

大多數人都急於做 "burpees"，結果導致效率低下。

But if you control each part of the movement, you get way more benefit with less wasted energy.

但是，如果你能控制動作的每個部分，就能以更少的能量消耗獲得更多的益處。

A clean, explosive burpee forces your body to work efficiently under fatigue, improving both endurance and strength at the same time.

一個乾淨利落、爆發力強的 burpee 迫使你的身體在疲勞狀態下高效工作，同時提高耐力和力量。

Burpees improve conditioning for real-world movement.

Burpees能提高實際運動的調節能力。

Unlike treadmill cardio, they train your body to handle full body exertion without losing coordination or control.

與跑步機上的有氧運動不同，它們能訓練你的身體在不失去協調性或控制力的情況下處理全身的運動量。

That carries over into sports, calisthenics, and even everyday physical activity.

這一點在體育運動、健身操甚至日常體力活動中都有所體現。

If you are a beginner, do burpees without the jumping part and at a slower pace.

如果您是初學者，可以不做跳躍動作，用較慢的速度做 burpees。

Once you're comfortable, progress to standard burpees with controlled and smooth reps.

一旦你感到舒適，就可以進行標準的有控制的、平穩的擊打動作。

Advanced athletes can add tuck jumps or weight vest for more intensity.

水準較高的運動員可以增加翻騰跳躍或負重背心，以提高強度。

The idea that cardio kills gains is outdated.

有氧運動會扼殺收益的觀點已經過時。

But if you do it right, you're only going to get stronger, leaner, and more explosive.

但如果方法得當，你只會變得更強壯、更瘦削、更具爆發力。

If you're looking for a solid jump rope, cross rope makes some of the best out there.

如果您正在尋找一種可靠的跳繩，十字繩是最好的選擇。

Right now, you can get 15% off with the code GRAVEGEAR.

現在，使用代碼 GRAVEGEAR 可以享受八五折優惠。

Oh, did I mention they've just released the latest AMP 2.0 handle that gives you real-time jumping feedback and more?

哦，我有沒有提到他們剛剛發佈了最新的 AMP 2.0 手柄，可以為您提供實時跳轉反饋等功能？

Together with the AMP app, this is the first time we've seen a jump rope that can measure your progress and push you towards your goals.

結合 AMP 應用程序，這是我們第一次看到跳繩可以測量您的進度並推動您實現目標。

Skip with it once and it learns your preferences and level, then tailors a training plan just for you.

跳過一次，它就會了解你的喜好和水準，然後為你量身定製訓練計劃。

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3 種有氧運動不會讓你的肌肉消失！(3 cardio workouts that don’t kill your calisthenics gains)

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