Name: 每項力量與耐力訓練的 5 分鐘講解 (Every Strength & Endurance Discipline Explained in 5 Minutes)
Uploaded: 2025-10-30T08:11:36.000Z
Duration: 5 min 11 s

Powerlifting Powerlifting is one of the most straightforward strength sports.

Powerlifting 是最直接的肌力運動之一。

It focuses on three main the squat, the bench press and the deadlift.

它主要著重於三項：squat、bench press 和 deadlift。

These lifts are designed to test the raw strength of an athlete from head to toe.

這些動作旨在測試運動員從頭到腳的純粹肌力。

Powerlifting competitions see athletes attempting to lift as much weight as possible for one rep in each of the three lifts.

在 Powerlifting 競賽中，運動員會在三項動作中，各嘗試舉起最大重量的 one rep。

Powerlifters typically train using low reps and high weight, aiming to maximize their one rep max.

Powerlifters 通常會用低次數、高重量來訓練，目標是最大化他們的 one rep max。

While it's all about sheer strength, flexibility and technique are crucial in minimizing injury and and maximizing power output.

雖然這項運動全關乎純粹肌力，但柔軟度和技巧對於減少受傷和最大化力量輸出至關重要。

One downside is that powerlifting doesn't involve much conditioning and many athletes have a bulkier, less athletic appearance due to the focus on maximizing size and strength rather than aesthetics or endurance.

一個缺點是，Powerlifting 並不涉及太多體能訓練，許多運動員因為專注於最大化體型和力量而非外觀或耐力，所以體態較為粗壯，運動員外觀較不明顯。

Weightlifting, also known as Olympic weightlifting, is an explosive sport that involves two lifts, the snatch and the clean and jerk.

Weightlifting，也稱為 Olympic weightlifting，是一項爆發力運動，包含兩項動作：snatch 和 clean and jerk。

The goal is to lift the heaviest possible weight while maintaining proper form.

目標是在保持正確姿勢的同時，舉起最重的重量。

These lifts test an athlete's strength, power, mobility and coordination.

這些動作考驗運動員的力量、爆發力、活動度和協調性。

Unlike powerlifting, weightlifting is more dynamic, requiring quick and precise movements.

跟 Powerlifting 不一樣，Weightlifting 更具動態性，需要快速精準的動作。

Athletes train with lighter weights and focus on speed, technique and explosive power.

選手會用較輕的重量訓練，著重速度、技巧和爆發力。

It's an extremely technical sport and even small mistakes in form can result in significant injury.

這是一項極度講究技巧的運動，即使是微小的姿勢錯誤都可能導致嚴重傷害。

Strongman is a strength sport that tests overall strength, endurance and functional power through a variety of challenging events.

Strongman 是一項力量運動，透過各種具挑戰性的項目來測試運動員的整體力量、耐力和功能性力量。

Un unlike powerlifting or weightlifting, which focus on specific lifts, strongman competitions include tasks like lifting heavy Atlas stones, pulling vehicles like trucks, buses and planes, carrying awkward objects like yokes or pressing logs, and

跟專注於特定舉重的 Powerlifting 或 Weightlifting 不同，Strongman 競賽項目包含舉起沉重的 Atlas stones、拉動卡車、巴士和飛機等車輛、搬運 yokes 等笨重物品，以及

Training for strongman combines heavy lifting with endurance work, helping athletes build both maximum strength and stamina.

Strongman 的訓練結合了重訓和耐力訓練，幫助選手同時建立最大肌力和耐力。

Flexibility, mobility and stamina are crucial as many events demand both power and sustained effort.

柔軟度、活動度和耐力非常重要，因為許多項目都需要力量和持續的努力。

While similar to powerlifting and developing muscle mass, strongman athletes often develop a broader range of physical attributes due to the diversity of challenges they face.

雖然跟 Powerlifting 類似，都會發展肌肉量，但 Strongman 選手因為面臨的挑戰更多樣，通常會發展出更廣泛的體能特質。

Bodybuilding is the pursuit of muscle growth primarily for aesthetic purposes.

Bodybuilding 主要是為了美觀而追求肌肉生長。

Unlike strength focused disciplines like powerlifting or weightlifting, bodybuilding places emphasis on building muscle size, symmetry and definition.

跟 Powerlifting 或 Weightlifting 這類專注於力量的運動不同，Bodybuilding 更強調肌肉的尺寸、對稱和線條。

Athletes train with higher repetitions and moderate to heavy weights and using a wide variety of exercises to target all muscle groups.

選手會用較高的次數和中等到大重量來訓練，並運用多樣化的動作來鍛鍊所有肌群。

Bodybuilders also engage in strict dieting to reduce body fat and reveal the muscle definition underneath.

Bodybuilding 選手也會嚴格控制飲食，減少體脂肪，展現肌肉線條。

While strength does increase with bodybuilding, the primary goal is to shape the body in a visually pleasing way, often leading to the famous bodybuilder physique of large muscles with low body fat.

雖然 Bodybuilding 的訓練也能增加力量，但主要目標是打造視覺上令人愉悅的身形，通常會練就出大家熟知的那種肌肉量大、體脂低的健美身材。

The sport culminates in competitions where athletes display their physique in various poses.

這項運動的最高潮是比賽，選手們會透過各種姿勢來展示自己的體態。

Calisthenics Calisthenics, also known as street workout, is a form of exercise that uses only Body weight as resistance to build strength, muscle and coordination.

Calisthenics Calisthenics，又稱街頭健身，是一種只用自身體重作為阻力來鍛鍊力量、肌肉和協調性的運動。

Movements like push ups, pull ups and dips are the foundation of calisthenics training.

伏地挺身、引體向上和雙槓撐體等動作是 Calisthenics 訓練的基礎。

It's a versatile discipline because it can be done anywhere without needing any equipment.

這是一項很靈活的運動，因為它可以在任何地方進行，不需要任何器材。

Calisthenics athletes are training using the high rep system of training because they are limited with only their own body weight.

Calisthenics 選手因為只能運用自身體重，所以會採用高次數的訓練系統。

That's why sometimes you can see them training with additional weight.

這也是為什麼有時候你會看到他們會額外增加負重來訓練。

Advanced athletes perform moves like human flags, muscle ups, one arm, pull ups, front and back lever, handstand and planche push ups, requiring both strength and a high degree of control.

進階的選手會做人體旗幟、單槓上槓、單臂引體向上、前懸和後懸、倒立和俄挺伏地挺身等動作，這需要力量和高度的控制。

Although calisthenics isn't seen in the Olympics, it is recognized as an official sport by several international organizations.

雖然 Calisthenics 沒有出現在奧運會上，但它已被許多國際組織認可為一項正式運動。

Cardio Cardio is short for cardiovascular exercise and it refers to activities that elevate your heart rate for an extended period, such as running, cycling, swimming, skipping rope and a lot more.

Cardio Cardio 是心血管運動的簡稱，指的是能讓你的心率在一段時間內持續升高的活動，像是跑步、騎自行車、游泳、跳繩等等。

Cardio is primarily focused on improving the heart, lungs and circulatory systems.

Cardio 主要著重於改善心臟、肺部和循環系統。

Efficiency, promoting fat loss, endurance and overall health.

提升效率、促進脂肪燃燒、增強耐力和整體健康。

While not necessarily focused on building muscle or strength, cardio is crucial for heart health and stamina.

雖然不一定著重於建立肌肉或力量，但 Cardio 對於心臟健康和耐力至關重要。

It's an essential component of fitness for both athletes and anyone looking to improve their general health.

對於運動員和任何想改善整體健康的人來說，這都是健身不可或缺的一環。

Gymnastics Gymnastics is a sport that combines strength, flexibility, coordination and balance.

Gymnastics Gymnastics 是一項結合力量、柔軟度、協調性和平衡感的運動。

Athletes perform routines on various apparatus like the rings or vault, high bar, uneven bars, parallel bars, pommel horse, balance beam and the floor, showcasing their physical abilities.

運動員會在吊環、跳馬、單槓、高低槓、雙槓、鞍馬、平衡木和地板等不同的器材上進行表演，展現他們的體能。

It requires a high level of control and body awareness as movements often involve flips, spins and other advanced skills.

這需要高度的控制力和身體覺察能力，因為動作經常包含翻轉、旋轉和其他高難度技巧。

Gymnasts train to develop explosive power, core strength and flexibility.

體操運動員會訓練來發展爆發力、核心力量和柔軟度。

It's a sport that emphasizes grace and athleticism, but

這是一項強調優雅和運動能力的運動，但

it also requires extreme strength, especially in the upper body, core and legs.

它也需要極致的力量，特別是上半身、核心和腿部。

Martial Arts Martial arts is a diverse discipline that includes various forms of combat training, from striking arts like boxing and kickboxing to grappling arts like Brazilian jiu jitsu, judo and a lot more.

武術 武術是一門多元的學科，包含各種形式的格鬥訓練，從拳擊和踢拳等打擊技，到巴西柔術、柔道等纏鬥技，還有更多。

Each form of martial art has its own unique set of techniques, philosophies and fitness demands.

每種武術都有其獨特的技術、哲學和體能要求。

Martial artists develop strength, agility, flexibility, balance and mental focus.

武術家能發展力量、敏捷度、柔軟度、平衡感和專注力。

Training usually involves sparring drills and conditioning exercises to improve skill and endurance.

訓練通常包含對打練習和體能訓練，以提升技巧和耐力。

Whether for competition, self defense or physical fitness, martial arts offer a well rounded approach to fitness.

無論是為了競賽、自衛還是體能鍛鍊，武術都提供了一個全面的健身方法。