負重行走技術報告書

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题名:	負重行走技術報告書 Technical Evaluation Report of Loaded Carries
作者:	林靖倫 LIN, CHINH-LUN
贡献者:	體育學系運動教練碩博士班
关键词:	力量訓練農夫走路肌力及體能訓練 strength training farmers walk strength & conditioning training
日期:	2025
上传时间:	2025-02-24 15:37:44 (UTC+8)
摘要:	肌力及體能訓練隨著科學的發展，在現今訓練場域中能見度逐漸變高，隨著國內學者、教練多年的耕耘和研究，以往無法量化、控制的訓練變項都逐漸與科學理論相結合且能實際應用產出預期的結果。而在肌力及體能訓練的範疇內，常見會把肌力訓練動作以人體動作方向作為區隔，分別為：上、下肢的推拉、軀幹的旋轉及行走，其中又以行走的模式最為罕見。行走訓練是相對簡單且自然的，以各種模式負荷重量後的行走對於軀幹的穩定性和整體肌力的提升都有很顯著的成果，此為常見的負重行走訓練。該動作的效益不亞於其他平面的訓練，且有其不可取代性，但在實際的訓練現場中依然處於少數，普遍原因為對該動作的理解和應用上較為欠缺，故本研究透過各方的研究和書籍資料彙整，並輔以實際操作的技術和理解呈現，希冀能提升大眾對該動作的理解。 Strength and conditioning training is more common nowadays, due to the research from domestic scholars and coaches, the unquantifiable and uncontrollable training variables are able to integrate with scientific theories, training become measurable and expectable. Strength and conditioning training exercises are categorized by the directional patterns of human motion, including upper and lower body pushing and pulling, trunk rotation, and walking. Among these, walking-based training is the least common. Walking exercises are relatively simple and natural; when performed with various loaded weights, they significantly enhance trunk stability and overall strength. This is commonly referred to as loaded carry training. Loaded carries can gain huge advantage of human strength and more importantly, it is irreplaceable. However, these exercises are not usually used because of the misunderstanding and lack of practical technique. Therefore, this research consolidates findings from various studies and reference materials, complemented by practical execution techniques and insights. The aim is to deepen the public's understanding of this valuable exercise.
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