團課模板——力量階梯組

團課模板——力量階梯組

Strength Ladder

充分動員每一塊大肌群，對它們施加超負荷。

Overload every major muscle group and keep people fully engaged.

力量訓練課不比拘泥於傳統的「次數、組數」模板 。幹嘛不試試讓它們「爬上爬下」？我們通過訓練頻率的迅速改變，激發客戶的訓練興趣，讓他們全力完成訓練任務。

Strength training classes don』t have to adhere to a classic 「sets and reps」 template. Why not climb your way up and down this fun fitness ladder for a fast and furious total-body workout? Repetitions are high, but so is the frequency of change, keeping interest piqued during intense work sets.

• 力量階梯細節

Strength Ladder Details

目標/重點：全身力量訓練

GOAL/EMPHASIS: total-body strength training

總時長：1小時

TOTAL TIME: 1 hour

器械要求：1-2對啞鈴，瑜伽墊。注意：讓客戶選擇一個做15次以上就會變得困難的重量的啞鈴。並讓每個人再準備一對稍輕的啞鈴，以備力竭時使用。

EQUIPMENT NEEDED: one to two sets of dumbbells, exercise mat. Note: Have participants choose a weight that』s challenging after 15 repetitions. Encourage everyone to keep a lighter set ready, to preserve form, if needed.

音樂：每分鐘130次節拍，或稍慢

MUSIC: 130 beats per minute or slower

更多細節內容：每2個訓練動作為一對（例如，肱二頭肌彎舉及側平舉為一對）。例如，我們先做1次彎舉加1次側平舉，然後做2次彎舉及2次側平舉，如此遞增。在做到每個動作做7次後，開始遞減，最後減回1次彎舉加1次側平舉。

ADDITIONAL DETAILS: This workout pairs two exercises (e.g., biceps curl and lateral raise) in a ladder format. For example, you』ll complete one biceps curl and one lateral raise, then two biceps curls and two lateral raises, etc., increasing reps until you reach seven of each exercise. On the second set, you』ll start at seven reps each and decrease to one.

交替做上下肢動作，讓一個肌群工作時，另一個肌群得到休息。中間可以用腹肌練習過度，但不做階梯組。讓學員得到更好的組間休息。

Alternate upper- and lower-body ladders so that one muscle group rests while the other is working. Transition with abdominal exercises, which are not performed as a ladder. This gives students a welcome break from the intense class structure.

小貼士：讓學員們大聲喊出次數。這樣你就能更好地控場，不用給個別人數數了。有些人需要多花點時間來完成俯卧撐和弓步這組動作。此時，讓學員在做完規定次數後，切換到一個恰當的拉伸姿勢，例如嬰兒放鬆式（Child』s Pose）。

Tip: Ask class to count the reps aloud. This will free you up to cue form and to motivate participants individually. Another option is to introduce the exercises and allow participants to work at their own pace as you circulate the room correcting form. Some people may need more time to complete pushup and lunge sets, for instance. In this case, have participants meet in an appropriate stretching posture, such as child』s pose, when they finish their reps.

• 熱身（10分鐘）

Warmup (10 minutes)

將有氧練習與輕度力量訓練相結合。在熱身期間我們可以介紹今天的訓練內容，並提升客戶的心率。提示學員做以下練習：

Pair a cardio exercise with a light strength exercise in the warmup. This is a great way to introduce the class structure, increase heart rates and practice form. Cue attendees to do the following:

• 4個高抬腿+4個開合跳, 8組

four alternating knees and four jumping jacks, 8×

• 寬站距深蹲（最低點停3秒）+ 俯卧撐手腳走, 8組

triple-pulse wide squat with walk-out pushup, 8×

• 4個固定弓步蹲（Stationary Lunges） + 單腿支撐腿伸展（Repeater Knees）, 4組/每邊

four stationary lunges and four repeater knees, 4× each side

• 正式內容（45分鐘）

Work Phase (45 minutes)

第一組

Set One

俯卧撐手腳走 + 過頂推舉，1-7次：

Walk-out pushup and overhead press, 1–7 reps:

• 站在墊子邊緣，啞鈴放在雙腳旁

Stand at foot of mat, dumbbell on each side by feet.

• 蹲下，手撐地，然後雙手向前至俯卧撐姿勢，完成一個標準俯卧撐

Lower into deep squat, placing hands on ground, and walk out to pushup position (from knees is fine). Complete pushup reps.

• 雙手向後走，回到腳下。拿起啞鈴，向上蹲起，然後做一個過頂推舉

Walk hands back to feet, pick up dumbbells, stand up from deep squat, and complete overhead press reps.

交替前弓步 + 交替寬站距深蹲，1-7次

Alternating forward lunges and alternating wide squats, 1–7 reps

• 右腿前弓步，之後左腿前弓步。然後做一個寬站距深蹲，將右腳向外跨一步。收回右腿，然後左邊繼續（第一組做完後，我們可以累積較大的弓步及深蹲的訓練量）。

Forward lunge right, then left, and then do one wide squat, stepping R foot out to side. Return to center and repeat L (1 rep). (This will add up to a lot of lunges and squats by the end of the set.)

• 重複俯卧撐手腳走 + 過頂推舉，7-1次

Repeat walk-out pushup and overhead press, 7–1 reps.

• 重複交替前弓步 + 交替寬站距深蹲，7-1次

Repeat alternating forward lunges and alternating wide squats, 7–1 reps.

• 注意：記得評估客戶的完成情況，如果需要的話，將完成最多次數的一組降低至5次。

Note: Evaluate your participants during the set, and, if appropriate, ladder up to just 5 reps maximum. Do the same in the second and third sets.

腹肌組：吸氣屈膝卷腹，呼氣V字舉腿

Abdominal set: Inhale knees, exhale Vs:

• 仰卧，屈腿卷腹，吸氣

Lie supine, draw knees in over abdominals, inhale and curl upper body in.

• 呼氣，伸腿至45度，雙手舉過頭頂

Exhale, extend legs to 45 degrees and reach arms overhead.

• 收緊腹肌，下背部緊貼地面，伸展手臂至「V」形

Keep lower back securely on ground by engaging abdominals and extend arms into 「V」 shape.

• 選擇：每次伸展一條腿，或只做上半身或下半身的動作

Options: Extend one leg at a time or perform only upper or lower half of move.

第二組

Set Two

肱二頭肌彎舉+側平舉，1-7次：

Biceps curl and lateral raise, 1–7 reps:

• 彎舉時，肘部相對於胸腔靠後，不要借力甩

Perform biceps curls, keeping elbows slightly behind rib cage; use no momentum.

• 完成彎舉，將手心朝下，然後做側平舉。注意：有些訓練者做這個動作的時候需要換一個輕啞鈴

Rotate hands, palms to floor, and do lateral raises leading with back of hand. Note: It may be necessary for some attendees to switch to a lighter weight.

• 肘關節在大多數時候伸直，但在側平舉舉到肩部高度時可以微屈。

Keep elbows mostly straight, but slightly bent, as arms lift laterally to shoulder level.

後撤弓步 + 深蹲帶提膝，1-7次：

Reverse lunge and parallel squat with knee lift, 1–7 reps:

• 右側後撤弓步，然後左側再做一次。雙腳平行，做一個深蹲，然後提起右膝；再做一個深蹲，然後提起左膝（1次）

Do reverse lunge R, then L; squat with feet parallel, then lift R knee; squat again, then lift L knee (1 rep).

重複肱二頭肌彎舉+側平舉，7-1次

Repeat biceps curl and lateral raise, 7–1 reps.

重複反弓步 + 深蹲帶提膝，7-1次

Repeat reverse lunge and parallel squat with knee lift, 7–1 reps.

腹肌組：爬山：

Abdominal set: Mountain climbers:

• 從平板支撐姿勢開始，將膝蓋向胸部靠，雙膝交替做

From plank position, bring knees in toward chest; alternate.

• 收緊腹肌，不要把臀部撅得太高

Keep hips low, abdominals engaged.

• 可以加入一些變化，比如讓左膝頂向右胸等，或可以在平板支撐姿勢下做伸髖動作。

Mix it up by cuing some reps in cross-body motion, or do repeaters on one side. Allow students to enjoy the freedom of this break in structure to play with what feels best.

第三組

Set Three

背部伸展 + 肱三頭肌俯卧撐，1-7次：

Back extension and triceps pushup, 1–7 reps:

• 俯卧，核心收緊，雙腿伸直、胸部離地，做一個背部伸展

From prone position, engage core and perform back extensions, lifting straight legs and chest off ground.

• 雙手置於肩關節正下方，肘緊貼胸腔

Keep hands by shoulders and elbows tight to ribs.

• 做一個俯卧撐，肘緊靠肋骨

Next, ground hands and push into triceps-pushup reps, keeping elbows close to ribs.

旋轉平板支撐 + 擺髖，1-7次擺髖：

Rotating plank with hip pulse, 1–7 pulses:

• 從平板支撐姿勢開始（可以肘支撐，亦可以手支撐）

Begin in plank position (full plank—on forearms or hands—or from knees).

• 轉向一邊，至側平板姿勢，做一個擺髖

Rotate to side plank and pulse hip 1×.

• 回到俯卧平板支撐姿勢下，然後再轉向另一邊，再做一個擺髖，此時算完成1次擺髖

Rotate back to center and to opposite side; pulse 1×.

• 重複，第二次旋轉式做2個擺髖，第三次旋轉做3個擺髖，依次做到第7次

Repeat, increasing pulses up to 7.

重複，背部伸展 + 肱三頭肌俯卧撐，7-1次

Repeat back extension and triceps pushup, 7–1 reps.

重複，旋轉平板支撐 + 擺髖，7-1次擺髖

Repeat rotating plank with hip pulse, 7–1 pulses.

• 放鬆（5分鐘）

Cooldown (5 Minutes)

下列每個拉伸動作做20-30秒：

Hold each of the following stretches for 20–30 seconds:

• 嬰兒放鬆式（child』s pose）
• 下犬式（downward-facing dog）
• 弓步跪姿（kneeling lunge）拉伸髖屈肌及股四頭肌
• 跑者弓步(Runner』sLunge) 拉伸腘繩肌
• 頸後手指交叉（fingers interlaced behind back） 胸肌
• 肱三頭肌拉伸 （triceps stretch）

作者：Pamela Light, MA

翻譯：趙鵬旺