訓練腿力的要訣 Key Points for Training Leg Strength

訓練腿力的要訣

Key Points for Training Leg Strength

今年83歲的林教練，示範宋志堅宗師傳授的要訣：「收臀必鬆腰，鬆腰腹內鬆，腹鬆則氣斂入骨，胸必自含」。

這是由腿而腰行於手指的訓練法。掌握收臀鬆腰的要領，身體重量將轉移到大腿的股四頭肌上，可以強化股四頭肌的肌耐力，避免膝蓋負重造成傷害。

Key Points for Training Leg Strength

At 83 years old, Coach Lin demonstrates the key principles passed down from Master Song Zhi-Jian: "When tucking in the buttocks, the waist must be relaxed; when the waist is relaxed, the abdomen is also relaxed. A relaxed abdomen allows the qi to sink into the bones, and the chest will naturally contain."

This training method emphasizes the connection from the legs through the waist to the fingertips. By mastering the principles of tucking in the buttocks and relaxing the waist, body weight shifts to the quadriceps, which can strengthen muscular endurance in the quadriceps and prevent injuries caused by excessive weight on the knees.