舉重-提升格鬥水平的必殺技 Why MMA fighters should do weightlifting training

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什麼是MMA？

近年來，MMA綜合格鬥運動驟然風靡。所謂MMA，是指「mixed martial arts"，一種開放規則的綜合型競技格鬥運動。

MMA (Mixed Martial Arts) is one of the fastest growing sports in the world – just look at the number of kick boxing and muay thai gyms that have opened in our local neighborhoods for the past year. Yes, MMA encompasses disciplines from various martial arts and Olympic sports, such as boxing, kick-boxing, karate, jiu-jitsu, muay thai, tae kwon do, wrestling and judo.

作為大眾健身運動的MMA綜合格鬥技術，加強了鍛煉的功效，相比傳統單一模式的格鬥訓練，更能有效調動身體各個部位，使練習者的身體素質水平全面提高。

What draws people to MMA? It is a multi-dimensional matchup between 2 fighters with different martial arts style. People are curious to see who is the last man standing and what style he used to win. Some fans also find entertainment in seeing fighters getting beaten, bloodied or knocked out.

初學格鬥者，往往要經歷一段時間的適應期。由於沒能掌握正確的發力模式，常會出現這樣的情況：一拳打出去，胳膊酸了；一腳飛出去，腰扭了……

明明是照貓畫虎，為何畫虎不成反類犬？

缺少必要的力量訓練是關鍵。

MMA fighters are some of the most well-conditioned and skilled sportsman and women. Beginners to the sport need to develop a good base in character, cardio and strength to progress.

奧林匹克舉重作為力量訓練的金字塔尖、所有運動的母項，正是因為它能夠全面提高人的力量、體能、爆發力、協調性、柔韌性，幫助你在進行任何運動時，都能快速掌控自己的身體，提升運動表現能力。

One way to get a intensive, full body strength training is through Olympic Weightlifting. It is a comprehensive sport that complements MMA because it improves an individual』s strength, explosive power, coordination, flexibility and body awareness.

想要快速上手成為格鬥達人

這些力量訓練你絕對不能忽視

1、下肢力量是源泉

下肢的蹬轉是出拳時動力鏈的源泉。在進行擊打動作時，並非僅僅胳膊用力出拳，而是需要依靠蹬地轉體來發力，這時就需要加強腿部力量。

The glutes, quads and hamstrings are some of the biggest muscles in your body. Chinese style Olympic Weightlifting emphasizes on lower body strength and can be transferred to your ability to recover faster from ground, strike, pinch and kick against your fellow opponent.

2、核心力量是保障

核心力量，通俗來講就是指人體軀幹中段的力量，其重要性如同一棵大樹的樹榦，在任何時候都需要充滿力量，才能有效傳導發力以及抗擊打。

格鬥和舉重訓練中一樣，我們常說的收緊核心，並非讓你「收緊腹肌」，而是說在配合呼吸的作用下，使身體中段的腰腹部位完全收緊的狀態。

A solid core stabilizes and protects the spine. It helps transfer explosive force from lower body to upper body, as all powerful movements originate from the center of body out and never from limbs alone (imagine throwing a punch or kick without using your core). This abdominal strength and engagement can be found through Olympic Weightlifting.

3、絕對力量是基礎

俗話說「一力降十會」，不是沒有道理的。在絕對力量面前，任何技巧都顯得多餘。儘管對於格鬥初學者來說，力量並非顯得如此重要，但是如果身體缺少基本的絕對力量，別說是進行高強度訓練，連動作練習都無法很好地完成，這怎麼行？？？

Absolute strength is the maximum weight one can lift in one attempt. If you look at the definition of power, power is the ability to move a heavy load as quickly as possible. When you increase your absolute strength, you will be able increase your power and focus on improving your speed through high intensity training.

4、爆發力是關鍵

李小龍不算嚴格意義上的「孔武有力」之人，然而他的擊打能力卻無人不服，正是因為他有強大的爆發力，即絕對力量的瞬間輸出。

通過舉重中的高翻（Power Clean）及上拉（High Pull），可以有效提高爆發力，這也是許多項目的運動員們最喜愛的舉重動作。

Bruce Lee is admired for his high-speed kicks and punches (Interesting fact: Bruce Lee』s kicks were so fast while filming a scene in 「Enter the Dragon」, that the scene had to be re-filmed in slow motion so it wouldn』t appear fake). Olympic Weightlifting movements such as Power Clean and High Pull can effectively improve the explosive power and transfer to martial art training.

格鬥與舉重還有與許多共同之處，比如都是需要協調發力的全身運動，比如都能鍛煉心肺能力，起到非常好的減脂效果，還比如通過進行力量型的運動能夠有效緩解壓力。說了這麼多，想必大家已經對舉重對格鬥運動的促進方面有了一定的了解。

總而言之，力量訓練對健康與身材管理的作用無疑是巨大的。如果你是一名格鬥愛好者，那麼不妨進行多元化的嘗試，無論選擇哪種運動，找到它們的互通之處，你將會在訓練的道路上事半功倍！

An MMA fighter has to be strong enough to dominate the opponent, throw powerful punches and kicks, absorb impact and able to resist a constant application of force. Building a strong lower body, core, strength and explosive power can make a break between winner and loser.