Name: 第 14 章 - 柔韌性訓練概念 (Chapter 14 - Flexibility Training Concepts)
Uploaded: 2025-06-25T00:25:50.000Z
Duration: 38 min 38 s

程度副詞

So we're going to knock out flexibility training, which with that sequence of everything, we were really talking about how chapter 13 kind of lumped everything together.

是以，我們要取消靈活性訓練，這與所有事情的順序有關，我們確實在討論第 13 章是如何把所有事情混為一談的。

Chapter 14 really is going to work on getting everything in the right order, or in the right order, or in the right order,    so that we can start to really say, OK, flexibility.

第 14 章真正要做的是把所有東西都按正確的順序排列好，或按正確的順序排列好，或按正確的順序排列好，這樣我們就可以開始真正地說，好的，靈活性。

Then we're going to move into core balance.

So we're going to keep progressing through each one of these.

So as we go through, just remember, it's each step of your training program based on that integrated training model that we had talked about.

是以，在我們進行培訓的過程中，請記住，培訓計劃的每一步都是以我們之前談到的綜合培訓模式為基礎的。

So there's your learning objectives down there on the bottom.

So flexibility, probably one of the most underappreciated of them all.

是以，靈活性可能是最不受重視的因素之一。

We have to make sure that proper flexibility can lead to everything, proper muscular endurance, proper strengthening, proper, it doesn't really matter what it is.

我們必須確保適當的柔韌性能帶來一切，包括適當的肌肉耐力、適當的強化、適當的，其實這並不重要。

It's just the simple fact that we can continuously change if our flexibility is up to date.

這只是一個簡單的事實，只要我們的靈活性與時俱進，我們就能不斷改變。

Normal extensibility of all soft tissues that allow the complete range of motion of a joint.

所有軟組織的正常伸展性，使關節能夠完全活動。

So basically being able to move through the full range of motion without having any sort of issues that will apply back to you.

是以，基本上能夠進行全方位的運動，而不會出現任何問題。

Again, achieving that greater amount of extensibility is going to be basically, it's going to be more about that term mobility, which is flexibility plus joint range of motion.

再次強調，實現更大的延展性基本上要靠 "移動性"，也就是柔韌性和關節活動範圍。

So don't assume that flexibility means mobility.

是以，不要以為靈活性就意味著機動性。

靈活性是機動性的一個組成部分。

You can be flexible, but you may not be able to put your joint through full ranges of motion.

你可以保持靈活，但你可能無法讓關節充分活動。

You might be flexible, and you might not be able to put your joints through a full range of motion.

你可能很靈活，但你可能無法讓你的關節做全方位的運動。

There might be other subtleties that are preventing that from happening.

可能還有其他微妙的因素阻礙了這種情況的發生。

So that's where we have to make sure that we're well aware of what is going on at that point in time, especially with each one of our people, because every one of us is going to have an individual amount of mobility based on our flexibility.

是以，我們必須確保清楚地瞭解當時的情況，尤其是我們每個人的情況，因為我們每個人都會根據自身的靈活性而有不同程度的流動性。

So these are some of those factors I was kind of hitting on.

所以，這些都是我在思考的一些因素。

Myofascial tissue elasticity, or like it says, you're connected to myofascial, basically that outer perimeter of the muscle for the most part.

肌筋膜組織彈性，就像它說的，你與肌筋膜相連，基本上是肌肉外周的大部分。

A composition of the tendons or the skin surrounding the joint.

But yeah, if you have scar tissue, things like that, that can make a big difference.

但是，如果你有疤痕組織之類的東西，就會造成很大的影響。

Just itself, how yours is made up versus someone else's, like how your scapula is shaped versus another person's.

就像你的肩胛骨和別人的肩胛骨的形狀一樣。

You know, how long is your femur compared to another person's, et cetera.

你知道，與其他人相比，你的股骨有多長，等等。

The strength of the opposing muscle groups can play a difference.

對立肌群的力量也會產生影響。

Body comp, your gender, age, activity level, previous injuries, or other existing medical conditions.

體型、你的性別、年齡、活動量、以前受過的傷或其他現有病症。

Now, with repetitive movements, basically, we're just meaning continuous overload to that that's going to be provided that's going to basically hinder your flexibility.

現在，對於重複性的動作，基本上，我們的意思是持續的超負荷，這基本上會阻礙你的靈活性。

So poor flexibility can lead to what we would call altered movement patterns or what we would call relative flexibility.

是以，柔韌性差會導致我們所說的運動模式改變，或者我們所說的相對柔韌性。

So at that point there, our body really just tries to work along the line of what we would call the path of least resistance.

是以，在這一點上，我們的身體實際上只是試圖沿著我們所說的阻力最小的路徑工作。

So if our normal path is blunted or it's stopped, then we basically have to understand that in that moment, we are basically not being able to pull with that line of direction.

是以，如果我們的正常路徑變得模糊或停止了，那麼我們基本上就必須明白，在那一刻，我們基本上無法拉動那條方向線。

So therefore, what we would have to do is we have to be able to go through.

是以，我們必須做的是，我們必須能夠通過。

And really, it has to be, you know, the body has to change and adapt.

實際上，這必須是，你知道，身體必須改變和適應。

That's why you have new, poorer movements than what we normally would have.

這就是為什麼會出現新的、比我們正常情況下更差的機芯。

Now, if you start with your feet slightly externally rotated, that could be potentially a proper squat positioning.

現在，如果你開始時雙腳略微外旋，這有可能是正確的深蹲姿勢。

But if you're squatting and your feet are externally rotated that degree, like this person up here in this top section, whoop, you know, with her feet kind of moving way out wide, like penguin stance, or when that person is squatting down and moves in that direction, that's a problem.

但是，如果你在蹲下時，雙腳外旋到一定程度，就像上面這部分的這個人一樣，"嗖 "地一下，你知道，她的雙腳移動得很開，就像企鵝站姿一樣，或者當這個人蹲下並向那個方向移動時，那就有問題了。

Same thing down below, where you'd have the person who is trying to reach overhead, who, you know, they're doing an overhead, you know, strict press or shoulder press, whatever you want to call it, military press.

同樣的道理，在下面，你會看到有人正試圖將手舉過頭頂，你知道，他們正在做高舉動作，你知道，嚴格按壓或肩部按壓，不管你怎麼稱呼它，軍式按壓。

And they go into what we would call lumbar extension or looks like slight lordosis.

他們會進入我們所說的腰椎伸展狀態，或者看起來像輕微前凸。

And that is really, like it says there, decreased sagittal plane shoulder flexion.

就像上面說的，肩關節矢狀面屈曲減少。

So therefore, what you end up with is an ability for your arms to move directly overhead.

是以，你最終得到的是手臂直接在頭頂移動的能力。

You see that person's shoulders are not stacked correctly.

你看，那個人的肩膀沒有疊好。

They're a little bit more anterior than they would be, you know, a little bit more neutral.

它們比原來更靠前一點，你知道，更中性一點。

So we have to be aware that the nervous system is not recruiting the right muscles the right way because the path of least resistance is, like, basically disrupted in some way.

是以，我們必須意識到，神經系統沒有以正確的方式招募正確的肌肉，因為阻力最小的路徑在某種程度上被打亂了。

So, you know, we got to be aware that, you know, muscle groups are going to be dictated by, you know, that ability of, you know, that flexibility amount.

所以，你知道，我們必須意識到，你知道，肌肉群將受制於，你知道，那種能力，你知道，那種靈活性。

So if you are not able to have the proper flexibility of very specific muscles, then basically what we're doing is we're not going to have proper body control.

是以，如果你無法擁有特定肌肉的適當靈活性，那麼基本上我們所做的就是無法擁有適當的身體控制能力。

So we have to be able to provide a specific amount of techniques in the right manner so that we can adjust and work with everybody in their own manner to get the right extensibility and in all planes of motion, sagittal, frontal and transverse.

是以，我們必須能夠以正確的方式提供特定數量的技術，這樣我們就可以根據每個人的方式進行調整和工作，以獲得正確的伸展性，並在所有運動平面（矢狀面、正面和橫向）上進行伸展。

And here's just a couple of examples here.

Talking about the lats, the biceps femoris or your very strong, very powerful main hamstring muscle, and then your gastrocnemius and how all three of them have sagittal, frontal and transverse plane implications.

說到腰肌、股二頭肌或你非常強壯有力的主要腿筋肌肉，再到你的腓腸肌，以及它們三者對矢狀面、前方面和橫向面的影響。

Just, you know, three of a few that are like that manner.

只是，你知道，少數幾個這樣的人中有三個是這樣的。

So, you know, we have to understand too that with flexibility, the kinetic chain, which we know about muscular system, skeletal system and nervous system.

是以，我們也必須明白，有了柔韌性，就有了我們所瞭解的肌肉系統、骨骼系統和神經系統的運動鏈。

If that, if any one of those is disrupted through flexibility, it's going to affect the other, which is going to affect the other, which means if the nervous system or if the muscular system is having a, you know, is, is off or tight or whatever you want to call it, you know, you know, overactive, then ultimately what's going to happen is that muscular system, the nervous system is not going to allow the muscular system to fire those muscles because it's like, why it's not feeling good.

這意味著，如果神經系統或肌肉系統出現，你知道，是，是，是關閉或緊繃或任何你想稱之為，你知道，你知道，過度活躍，那麼最終會發生什麼是肌肉系統，神經系統不會允許肌肉系統發射這些肌肉，因為它喜歡，為什麼它感覺不好。

And then therefore your skeletal system doesn't, those joints do not move correctly.

是以，你的骨骼系統就無法正常活動，這些關節就無法正常活動。

So you can see where it can become very, very challenging.

是以，你可以看到它變得非常非常具有挑戰性。

So that kinetic chain, we've talked about this a little bit before too, you know, the upper kinetic chain and the lower kinetic chain, you know, shoulder, elbow, wrist, hip, knee, ankle, and foot, you know, basically from pelvis down and then pelvis up.

是以，我們以前也討論過這個動能鏈，你知道，上動能鏈和下動能鏈，你知道，肩、肘、腕、髖、膝、踝和足，你知道，基本上是從骨盆向下，然後骨盆向上。

So, you know, we, we can, you have an upper and lower kinetic chain and that can, you know, those kinetic chains can cause certain muscular imbalances.

所以，你知道，我們，我們可以，你有一個上下運動鏈，這可以，你知道，這些運動鏈可以導致某些肌肉失衡。

Those muscular imbalances can lead to eventual poor posture.

這些肌肉失衡最終會導致姿勢不良。

Those poor postures leave to lead to horrible movement patterns or improper movement patterns, which eventually lead to an injury of some state.

這些不良姿勢會導致可怕的運動模式或不正確的運動模式，最終導致某種狀態的損傷。

And this is really what we would call postural, postural distortion patterns.

這就是我們所說的姿勢，姿勢扭曲模式。

When your muscles become imbalanced, they lead to that postural change, which leads to the movement change, which lead to an injury because of that cumulative effect.

當你的肌肉變得不平衡時，就會導致姿勢的改變，進而導致動作的改變，由於這種累積效應，就會導致受傷。

So we have to be aware that if we see these imbalances, we have to catch them by doing things like the overhead squat assessment or the single leg squat assessment or the push or the pull assessment.

是以，我們必須意識到，如果我們發現了這些不平衡，我們就必須通過進行諸如高抬腿深蹲評估、單腿深蹲評估、推力或拉力評估來抓住它們。

This is why we do those because we see where things are out of whack, out of alignment.

這就是我們做這些工作的原因，因為我們能看到哪裡出了問題，哪裡不對齊。

是以，我們必須意識到這一點。

So static postural distortions and altered movement patterns are what it's going to lead to.

是以，靜態姿勢的扭曲和運動模式的改變是它會導致的結果。

And it's not a proper positioning for that.

And we have to be aware that at any point in time, you know, this can happen to anybody, whether you're a high level exerciser or a low level exerciser just doesn't matter.

我們必須意識到，在任何時候，你知道，這種情況都可能發生在任何人身上，無論你是高水平的鍛鍊者還是低水平的鍛鍊者，這並不重要。

So again, with those muscle imbalances, alterations in length of the muscles surrounding a joint, you know, and if you look in the background of the, of the still shot in the very background of the faint, you know, there's your muscle balance.

是以，如果你再看一下照片的背景，在模糊的背景中，你就會發現肌肉的不平衡，以及關節周圍肌肉長度的變化。

And you've seen this picture before blew it up a little bit bigger here, but the muscle imbalance, you know, your shortened muscle on the left side, York's, you know, your length and muscle or your underactive muscle on the right side.

你以前見過這張圖片，這裡放大了一點，但肌肉失衡，你知道，你左側的肌肉縮短，約克的，你知道，你的長度和肌肉或你右側的肌肉活動不足。

And by doing that, that imbalance will lead to prop improper poles.

這樣一來，不平衡就會導致道具極點不當。

So then you end up with these things down here on the bottom, postural distortions, which we talked about from this slide right here, you know, the, the imbalances, which lead to the injury eventually, that takes time though.

所以，你最終會在底部出現這些東西，姿勢扭曲，我們在這張幻燈片上就談到過，你知道，不平衡，最終會導致受傷，但這需要時間。

Repetitive movements, that cumulative effect.

So there's that cumulative trauma because of repetitive movements or that constant overload, emotional distress, people who care you ever heard of people who carry their, their stress in their neck or so be it.

是以，由於重複性運動或持續超負荷工作、情緒困擾等原因，會造成累積性創傷，你聽說過有人會把壓力放在脖子上嗎？

I'm poor training technique, just improper movement while training can cause wrong muscles to fire, causing imbalance, poor bodily control.

我是訓練技術不佳，只是訓練時動作不當，會導致錯誤的肌肉發力，造成不平衡，身體控制力差。

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第 14 章 - 柔韌性訓練概念 (Chapter 14 - Flexibility Training Concepts)

constantly

specific

critical

stretch