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合理安排力量训练的依据是什么?力量训练应如何安排才能获得理想的效果?这是迄今尚未统一认识的问题,也是运动实践中极待解决的重要问题。我们认为,任何一种旨在增强力量的练习方法,都必须遵循“超量负荷”的原则。也就是说,在这类练习中,肌肉必须承受较以往更大的负荷,以产生更深的刺激并进而促使肌肉生长。练习者可以通过增加重复次数,加大每次练习的负荷或者两者兼有的多种途径,来实现“超量负荷”。
What is the basis for a reasonable arrangement of strength training? How should the strength training be arranged to achieve the desired effect? This is a problem that has not yet been unanimously recognized and is an important issue to be solved in the practice of sports. In our opinion, any one of the methods of practice designed to enhance one’s power must follow the principle of “excess load.” That is, in such exercises, the muscles must withstand a greater load than ever before to produce deeper stimuli and, in turn, muscle growth. Practitioners can achieve “excess load” by increasing the number of repetitions, increasing the load on each exercise, or both.