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抓举热身大全套| Snatch Warm-Up

很多举重的小伙伴们经常忽视了热身这个重要步骤,导致发挥不稳定, 试举失败,进步缓慢甚至增加受伤的机率,而一个好的举重热身环节可以让你有:| A good snatch warm-up routine can help you with:

好的发力习惯| Learn the power mechanics

激活神经募集 | Central nervous system activation

加快血液循环,升高体温 | Increase blood flow & body temperature

加快肌肉反应速度和关节活动度 | Enhance muscle firing rate and active mobility

接下来,我会列举几个主要的抓举热身练习,帮助激活身体,募集神经系统,帮助你更好的提高抓举成绩:| here are a few drillscthat will ignite your central nervous system, enhance your motor mechanics, and develop a sounder snatch.​

1. 宽借力推+过头蹲| Behind-the-Neck Snatch Press + Overhead Squat

练习原因:巩固从下至上的发力顺序,和直上直下的深蹲及支撑模式。 非常有利于增加抓举接杠的稳定性。​

2. 直腿宽拉 | Snatch Pull

练习原因:发展抓举上拉技术和爆发力,及加强提肘耸肩的感觉(很多小伙伴根本就没有这个动作)。​

3. 宽硬拉 | Snatch Deadlift

练习原因: 发展抓举起杠上拉时的力量, 特别是伸膝, 伸髋,展体的力量。​

4. 直腿抓| Muscle Snatch

练习原因:强迫大腿和臀部用力,可以非常好的练习杠铃贴身向上的运动模式。

5. 颈后抓支撑 | Snatch Balance

练习原因:强化发力顺序,(臀-肩-杠),和接杠的速度及稳定性。 是抓举辅助练习里较难的一项。(注意力还是要放在臀腿发力,跟我一起说三遍:举重不用手,不用手,不用手!!!)。

6. 发力点位的下蹲抓 | Full Snatch from above the knee

练习原因: 巩固抓举技术,也只有下蹲才能抓更多重量

The Complete Snatch Warm Up| 抓举热身大全套示例:

空杠或pvc杆子做练习,注意力放在动作的准确性和爆发力上。| Perform with an unloaded barbell, focusing on precision and speed.

宽硬拉 | Snatch Deadlift, 1 set of 10 reps

宽借力推+过头蹲 | Behind-the-Neck Snatch Press + Overhead Squat, 1set of 10 reps

宽发力拉 | Snatch Pull, 2sets of 5reps

颈后跳动抓支撑| Snatch Balance, 2 sets of 5 reps

发力点位的下蹲抓 | Full Snatch, 3 sets of 3 reps

然后上个人PR的20%-40%的重量:

Then, load the bar with 20-40% of your one-rep-max and perform:

直腿抓| Muscle Snatch 2sets of 5 reps

高抓+ 过头蹲| Power Snatch + Overhead Squat, 2 sets of 3-5 reps

下蹲抓 | Full Snatch, 2sets of 3-5reps

有目标的进行热身活动!!!

热身的时候要知道为什做这个动作,激活的是哪些地方,假如你有段时间没练了或者就是为了找找抓举顺手的感觉,上面提供的是一个很好的大全套热身动作~~大家可以尝试一下,毕竟都是空杆小重量,然而奥林匹克举重中永远都是技术第一,PR第二, 不要轻易小看空杆,动作不好都是空谈。。。伤着了练都是问题,路慢慢走,走稳点儿。

Warmup With Purpose

This is a great routine to do when you are recovering from a few days off or want to take additional time to develop smoother movement mechanics at the end of a session. Remember, in weightlifting it's always technique first, PR second. With this warm up on hand, you can attack your snatch training sessions with purpose.

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