If you want to get stronger, you have to set the muscle under tension for the sufficient time and for the sufficient resistance for your goal. And that's it.

如果你想變得更強壯，就必須在足夠的時間和足夠的阻力下讓肌肉處於緊張狀態，以實現你的目標。就是這樣。

Of course, there are many ways to train for different goals.

當然，針對不同目標的訓練方法有很多。

Some want to learn advanced movements. Some want to build a good physique. And some just want to stay fit and active.

有些人想學習高級動作。有些人想塑造良好的體形。有些人只是想保持健康和活力。

So, if you want to know what kind of training is right for you, just take a look on the pros and cons of each type of training.

是以，如果你想知道哪種訓練適合你，就來看看每種訓練的優缺點吧。

Let's start with the pros and cons of Calisthenics.

讓我們從健身操的利弊開始。

PROS :

優點 ：

Calisthenics can be done nearly anywhere and anytime.

健身操幾乎可以隨時隨地進行。

And you also need very little or no equipment for your training.

而且，你只需要很少的訓練器材，甚至不需要器材。

One of the biggest pros, in my eyes, is that you can learn new movements and have more creativity and overall freedom.

在我看來，最大的優點之一就是你可以學習新的動作，擁有更多的創造力和整體自由度。

In weight training, the exercises stay nearly the same.

在負重訓練中，練習方法幾乎保持不變。

All you do is adding of weight.

你要做的就是增加重量。

Maybe you start by lifting only the bar itself and learn the correct technique.

也許你可以從只舉起單槓本身開始，學習正確的技巧。

As you get better, you add up more and more weight. But the exercise stay the same.

隨著你的進步，你會增加越來越多的重量。但運動量保持不變。

Bench Press is Bench Press, no matter which weight you use.

臥推就是臥推，不管你用哪個重量。

If you do calisthenics, you can learn new movements after you've mastered the basics.

如果你做健身操，在掌握基本動作後，還可以學習新動作。

You can learn stuff like levers, flags, handstand, pushups, planche, muscle ups and also combinations of these exercises.

您可以學習槓桿、旗幟、倒立、俯臥撐、雪橇、肌肉上舉以及這些練習的組合。

You can use calisthenics to build up a physique. You can train for strength or just learn complex movements and master your body weight.

您可以利用健身操來增強體質。您可以進行力量訓練，也可以學習複雜的動作，掌握自己的體重。

Another benefit is that you target multiple qualities simultaneously.

另一個好處是，您可以同時針對多種品質。

When you progress into advanced Calisthenic move, you are going to be challenging a multiple ways.

當你進入高級健身動作時，你將面臨多種挑戰。

You are going to build strength, coordination, mobility, flexibility, and overall body control.

您將增強力量、協調性、機動性、靈活性和整體身體控制能力。

The next point is the compound movement training which means you have really no isolation exercises, which can be a pro and a con.

下一點是複合動作訓練，這意味著你確實沒有孤立練習，這既是優點也是缺點。

Isolating muscle's weak spot is very hard to do with bodyweight exercises.

孤立肌肉的薄弱點很難通過負重練習做到。

You always have some stabilizing components in every move which also train other than the targeted areas.

每個動作中都有一些穩定的成分，這也是對目標區域以外的訓練。

This is good because in most cases you don't need isolation exercises.

這很好，因為在大多數情況下，你不需要孤立練習。

Our body is designed for complex movements which involve multiple muscle groups and joints.

我們的身體是為涉及多個肌肉群和關節的複雜運動而設計的。

Another benefit is that you tense more than one or just a few muscle group which gives you a good coordinated component and saves you some time when training.

另一個好處是，你可以繃緊不止一塊或幾塊肌肉群，這樣就能很好地協調肌肉群，並節省訓練時間。

But if you want to target only a specific muscle or to recover from an injury, you can integrate isolation exercises by using machines or other equipment.

但如果你只想針對某塊肌肉或從傷病中恢復過來，你可以通過使用器械或其他設備來整合孤立練習。

CONS : This leads us directly to the cons of calisthenics.

缺點 ：這就直接引出了健身操的缺點。

Like mentioned before, it's hard to isolate muscles.

就像前面提到的那樣，很難孤立肌肉。

In some few cases isolation exercises are necessary to train weak points or help recover from injuries.

在少數情況下，孤立練習對於訓練薄弱環節或幫助傷病恢復是必要的。

If you have such an issue, you need to use the machines or other equipment because you can almost not isolate a specific muscle completely with calisthenics.

如果你有這樣的問題，你需要使用器械或其他設備，因為你幾乎無法通過健身操完全隔離特定的肌肉。

You have limitations in leg training.

你的腿部訓練有侷限性。

I mean you can train your legs only with your body weight. And you can't build up some strong well-trained legs.

我的意思是，你只能用體重來訓練雙腿。而且，你也無法練就一雙訓練有素的強壯雙腿。

But there are limitations. Because our legs have really large and strong muscles, and most calisthenic leg exercises would be a strength endurance or endurance training.

但這也有侷限性。因為我們的腿部肌肉確實很大很結實，而大多數腿部肌肉鍛鍊都屬於力量耐力或耐力訓練。

There's no problem to train your legs for strength endurance and your upper body for maximum strength, as long as you take an eye on a balanced body and avoid too big imbalances.

只要注意身體的平衡，避免過大的失衡，訓練腿部力量耐力和上半身最大力量是沒有問題的。

But if you want to build huge legs or train for maximum strength, you should train your legs with weights.

但是，如果你想練出大長腿或最大限度地增強力量，就應該進行負重腿部訓練。

Even if you do pistols and are only able to do like 5 reps or so,

即使你做手槍，也只能做 5 次左右、

in the most cases, it's more limited because of missing technique than a lack of strength.

在大多數情況下，與其說是力量不足，不如說是技術欠缺。

The next con is that progressions are harder to measure and to understand.

另一個缺點是，進度更難衡量和理解。

In weightlifting you can progress in very little steps by adding small weights.

在舉重運動中，你可以通過增加小重量的方法，循序漸進地取得進步。

In calisthenics you all progress from a move you already mastered to a harder one.

在健身操中，你們都是從一個已經掌握的動作向更難的動作發展。

You do this by changing the lever or work into work with 1 armed or 1 legged execution.

要做到這一點，就必須將槓桿或工作改為單臂或單腿執行。

It's harder to understand how you can change a body weight exercise to make it harder or easier than just adding of weight.

要理解如何改變負重練習，使其變得更難或更容易，比增加重量更難。

The steps from one progression to another can sometimes also be very big and hard.

從一個進步到另一個進步的臺階有時也會非常大、非常難。

And it's much easier if you can just add up an exact amount of weight.

如果你能精確計算出重量，那就簡單多了。

Let's move on to the pros and cons of free weights.

下面我們來談談自由重量的利弊。

PROS :

優點 ：

Compound and isolation exercises are possible.

可以進行復合練習和孤立練習。

You can do compound or isolation exercise.

你可以做複合運動，也可以做孤立運動。

The greater variety of isolation exercises means you have more control over the way your body looks and develops than with body weight exercises.

與負重練習相比，孤立練習的種類更多，這意味著你可以更好地控制身體的外觀和發展。

With body weight you can build an all around good looking body. But with weights you can define specific parts like triceps or shoulders even more precise.

通過舉重，你可以塑造全面的好身材。但通過舉重，您可以更精確地塑造肱三頭肌或肩部等特定部位。

The progressions are easier to understand and to measure.

進度更容易理解和測量。

You have nothing else to do with it and just add or remove some weight. And a hundred kilos are a hundred kilos and will never change.

你與它無關，只是增加或減少一些重量。一百公斤就是一百公斤，永遠不會改變。

So you can always see if and how you progress by comparing the reps with the specific weight with each other.

是以，通過比較特定重量的重複次數，您可以隨時瞭解自己是否取得了進步以及進步的情況。

You have no limitations in leg training.

你在腿部訓練方面沒有任何限制。

CONS :

CONS ：

You need equipments and space like different dumbbells, barbells, weights, benches or racks.

您需要設備和空間，如不同的啞鈴、槓鈴、舉重器、長凳或架子。

This is always connected to spending money either for gym membership or for a lot of equipment you use at home.

這總是與花錢購買健身房會員卡或家中使用的大量設備有關。

You often need a training partner that helps you for the last rep depending on your training method and weight.

根據你的訓練方法和重量，你通常需要一個訓練夥伴來幫助你完成最後一個動作。

You cannot be that much creative while keeping it effective.

你不可能既有那麼多創意，又能保持它的有效性。

Basic mechanics of the exercises remain the same which means that you don't learn new movement.

練習的基本機制保持不變，這意味著你不會學到新的動作。

You can get better at that techniques but they are not that complex than calisthenic techniques.

你可以更好地掌握這些技巧，但它們並不比健身技巧複雜。

Just comepare a military press to a handstand pushup. And only take a look at the complexity of the technique and not at the intensity.

把軍體壓腿比作倒立俯臥撐就可以了。而且只看技術的複雜程度，不看強度。

This can also be an advantage because you learn techniques faster and are able to progress faster.

這也是一種優勢，因為你能更快地學習技術，更快地取得進步。

Let's move on to the pros and cons of machines.

下面我們來談談機器的優缺點。

PROS :

優點 ：

Machines are very safe. You can almost make no huge mistakes using a machine.

機器非常安全。使用機器幾乎不會出大錯。

They are good for rehab after injuries or for people with very bad motion perception.

它們適合受傷後的康復訓練或運動感覺非常差的人使用。

For someone that has a really low level of fitness and or is recovering from an injury, machines may be the tool to get their strength up quickly and safely.

對於體能水準很低或正在從傷病中恢復的人來說，器械可能是快速、安全地增強體力的工具。

Since many machines isolate muscles, it may also be easier to work around certain injuries.

由於許多機器能隔離肌肉，是以也更容易避免某些損傷。

And of course, you can focus on specific muscles.

當然，你也可以專注於特定的肌肉。

Most machines are designed in a way that they get the most out of an isolated movement by using eccentric discs.

大多數機器的設計方式都是通過使用偏心盤來最大限度地利用孤立運動。

This means you can get almost the same tension over the complete movement.

這意味著您可以在整個動作中獲得幾乎相同的張力。

But because of this, you don't train any technique which is very important especially for maximum strength exercises.

但正因為如此，你無法訓練任何技巧，而技巧對於最大力量練習來說是非常重要的。

CONS :

CONS ：

It's non-functional.

它不起作用。

Machines have a lot of cons. But it all comes down to the one point. All movements are fixed motions.

機器有很多缺點。但歸根結底只有一點。所有動作都是固定的。

Machines don't train complete human movement patterns.

機器無法訓練出完整的人類運動模式。

They lock you in the place for a guided movement.

他們會把你鎖在一個地方，引導你運動。

Our bodies are all different. And that's the reason why we need free movements.

我們的身體各不相同。這就是我們需要自由運動的原因。

Machines will always force you into these guided patterns without using your muscles to stabilize the movement.

機器總是強迫你進入這些引導模式，而不使用你的肌肉來穩定動作。

If you only train on machines, you have a higher risk of injury, because your body is not used to move out of those pattern.

如果你只在器械上訓練，受傷的風險會更高，因為你的身體還不習慣擺脫這些模式。

There's also a very high risk to train yourself into an imbalanced body,

把自己訓練成一個不平衡的身體的風險也非常高、

because you don't use the normal movement patterns which our bodies are made for.

因為你沒有使用正常的運動模式，而這正是我們的身體所需要的。

So what's the conclusion?

結論是什麼？

All of the three have their pros and cons.

三者各有利弊。

You need to know how and when you should use one of those three ways to train.

你需要知道如何以及何時使用這三種方法中的一種進行訓練。

Of course, it's also possible to combine two or all.

當然，也可以將兩個或全部組合起來。

But if you don't recover from injury, I suggest you to Calisthenics and Free Weights to train your body.

但如果你沒有從傷病中恢復過來，我建議你用健身操和自由重量來訓練你的身體。

The focus you choose also depends on your goals as well.

您選擇的重點也取決於您的目標。

If you want to learn advanced calisthenic movement, go with that.

如果你想學習高級健身運動，那就去學吧。

If you're interested in bodybuilding, Combined Weights with Calisthenics and maybe also Machines to define special areas.

如果你對健美感興趣，可以將舉重與健身操結合起來，或許還可以用器械來界定特殊區域。

I hope you got a basic overview of the differences between those three forms of strength training.

希望你對這三種力量訓練形式的區別有了基本的瞭解。

If you have any further questions, just leave a comment below.

如果您還有其他問題，請在下方留言。

Thx, Alex!~

謝謝，亞歷克斯