[圖文翻譯] 撐住！- 遇到水平類動作碰槓Hold的訓練平原期時，該如何克服？

原文出處： https://www.instagram.com/p/CNU-Ylbr110/?utm_source=ig_web_copy_link/

原文作者：@micha_bln_
本篇原文感謝 @weilun__0102 提供

本文建議預先具備的動作：（封面是以前水平引體碰槓為例，但事實上適用於任何水平類動作）

如果喜歡我的翻譯，請給我一個「喜歡」，歡迎訂閱我，或是到我的IG @samlee_lmn 來與我互動～

這邊將不定期地將一些相關知識慢慢翻譯成中文與大家一同交流～

Let's assume you are training a certain lever skill and you want to increase your hold time in the current regression (progreesion?) of the skill. Your goal would be to increase the hold time to then progress towards the next progression. But what happens if you reach a plateau and you don't progress in hold time anymore?⁠

讓我們來假設你正在訓練某個水平的動作，你希望在目前的進度，並增加你能夠 “Hold” 住的時間（此指能夠用槓子碰肚並維持），你的目標將會是能夠增加 Hold 住的時間，並往下一個階段邁進。但是當你遇到了訓練的平原期時，到底為何你無法增加 Hold 住的時間？

At first, you should make sure you are really hitting a plateau. Check if you maybe got heavier, or if you changed your training prios (period?) or you just need a deload to get rid of fatigue before you change your whole system. It could also be that you progressed in technique instead of hold time. If that is the case, address those things before adjusting your training method.⁠

首先，你必須要先確定你是真的遇到平原期了。確認如果你有變重，或者你有改變你的訓練週期，或是你需要減重訓練以避免在你改變整個訓練系統之前過度疲勞。也有可能你是增加了技巧，而非能夠 Hold 住的時間長。如果是這樣的狀況，在調整你的訓練方法前，先解決圖片裡的這些問題。

If you checked everything and you are hitting a plateau anyway, you have several options to get rid of the plateau. You can increase your training volume by adding more sets of holds or more assistance exercises for the targeted muscle groups. Splitting up your current volume on a higher frequency could also be an option to boost your progress. If you are already working with a higher hold time, you are probably ready to increase the intensity to progress further. Repeat this whenever progress stalls.⁠

如果你已經確認過所有的問題，但你仍然處於平原期，以下提供幾個選項讓你避免平原帶來的訓練進度停滯：

假如你正在往更長的Hold住時間邁進了，你可能準備好增加訓練的強度去做更進一步地提升。在任何你遇到平原期的時候，可以一再重複循環這些方法。

Do you have problems with implementing skills into your training routine? Let me help you with that! Schedule your free consulting for my online coaching now! Link in bio.⁠

你是否有需要訓練上的協助？讓我來幫助你，請立即來信做網路教練諮詢。

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