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[文化][健身健美][英中对照]健美大神之路 21 固定器械

一线实稿 樊明璨 来源:樊明璨博客 191浏览 0评论

健美大神之路(A Bodybuilder Is Born)

作者:罗恩·哈利斯(Ron Harris)

译者:樊明璨

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Episode 21 – Rise Of The Machines!
第21篇 固定器械

Some arguments are destined to rage on until the end of time. Which religion is right? Who is the greatest baseball player of all time? Should you buy American or foreign cars?
有些争论注定会永远激烈争论下去,比如哪种宗教合适?谁是历史上最伟大的棒球运动员?车应该买美国造还是外国造?

And to those of us in the fitness world, the eternal debate is, what’s better for building muscles, free weights or machines? And wouldn’t you know it, Randy and I were about to have the same heated discussion that countless others before us had regarding these two very different training tools.
在健身界,一个永恒的争论是自由器械(free weights)和固定器械(machines)哪种增肌效果更好。你还不知道吧,我和兰迪即将像无数前辈一样对这两种迥异的训练工具展开一场激烈的讨论。

“No more machines!” Randy announced as we were putting our gym bags away before training chest. “I just read in —- —–‘s (a pro bodybuilder I won’t name here for reasons that will become clear in a minute) column about how he thinks only free weights can make you grow. Machines and cables are for sissies!” I tried to hold in my smug chuckle.
“不要再练固定器械了,”兰迪说这话时,我们正在放健身包,接着准备练胸,“我刚读了XX(某个职业健美运动员,在此我不点名,原因很快便知)的专栏文章,他认为只有自由器械才有助于增肌,固定器械和缆绳是给娘娘腔用的。”我强忍脸上自鸣得意的笑。

“Don’t you know I write that column for —- —-?”
“你难道不知道我写那个专栏是为了——?”

“You do?” Randy looked confused.
“你写的?”兰迪不解。

“Yes, just like I will never have his 21-inch arms, he will never have my God-given ability to string words together. Besides, to most people, sitting down and writing is about as much fun as a root canal.”
“是的,就像我绝不会拥有他的21英寸臂围一样,他也绝不会拥有我的写作天赋。而且,对大多数人而言,坐着写文章就跟做牙根管手术一样有趣。”

“But he did really say that, right?”
“但他确实那样说过,对吧?”

“Yes he did, and he believes it too. He avoids machines like the plague in his workouts, and —- has built a hell of a thickly-muscled physique with free weights.”
“对,他说过,也真的认同,他在训练时会跟避瘟疫一样避免使用固定器械,而且在仅用自由器械的情况下就练出了强悍的肌肉。”

“So he’s right then, isn’t he?” Randy really thought I was going to go along with him that easily. Little does he know the fur on my back bristles (up until about age 29 I didn’t even have any hair on my back – aging sure is fun) whenever someone tries to claim that any one thing is the only path to results, and everything else is a waste of time. That’s like trying to say that only Jennifer Lopez is the only truly beautiful woman on earth. Wait, that was a bad example. She is.
“这样说来,他说的是真的了?”兰迪还真以为我会轻易附和他。他不知道,每当听到有人说成功的途径只有一条,其他途径都是浪费时间时,我背上的汗毛就会竖起来(直到29岁背上不再有毛为止——衰老真的很搞笑),这就好像说珍妮佛·洛佩兹是世界上唯一一个真正的美女一样,慢着,这样比喻不对,珍妮佛·洛佩兹的确是世界上唯一一个真正的美女。

“The thing about that pro is that he has incredibly gifted genetics. I find it hard to believe that he wouldn’t be as impressive had he used a bit more machines in his training over the years.”
“那个职业健美运动员的先天条件极好,这才是关键。如果他在这么多年的训练中多练点固定器械,我相信他的肌肉会同样强悍。”

“You’re not going to try to tell me machines are better than free weights now, are you?” Randy said, challenging me.
“你不是想说固定器械比自由器械好吧?”兰迪质问道。

“No, because that wouldn’t be true either. Free weights are the toughest training tool, and the core basic movements like bench presses, squats, deadlifts, rows, overhead presses, and dips have packed more muscle on more bodies combined than any machine ever could.”
“不是,因为那样说也不对。自由器械是难度最大的训练工具,卧推、深蹲、硬拉、划船、站姿推举、屈臂撑等核心基本动作的组合比任何单个固定器械的增肌效果都要好。”

Randy shook his head and threw up his hands, as it seemed as if I had defeated myself in this debate with that admission.
兰迪摇摇头,举起双手,搞得好像我承认自由器械比固定器械好就是不打自招一样。

“However,” I continued, “there are some machines that free weights can’t duplicate the motion of, or at least not very well. A couple good examples are leg extensions, leg curls and pressing machines like the leg press and hack squat. Squats and Romanian deadlifts are the best overall mass builders for the thighs and hamstrings, but for complete development you also need to use those machines. Even Ronnie Coleman, who is a big proponent of free weights, uses the full spectrum of free weights and machines for his leg training. Of course, he leg presses 2,500 pounds on top of 800-pound squats. And how big are his legs?”
“但是,”我接着说,“有些固定器械的运动是自由器械无法的,至少不能完全模仿,比如跟腿推举和哈克机深蹲的运动比较像的腿屈伸机、腿弯举机和腿推举机等。深蹲和罗马尼亚硬拉是发达大腿和腿后肌群的最好动作,但要全面发达仍需要用到那些固定器械。即使是罗尼·库尔曼这个自由器械的积极拥护者在腿部训练上也同时用到了整套自由器械和固定器械。当然,除深蹲达到800磅外,他的腿举更是达到了2500磅。他的腿得有多大?”

“About the size of my whole body,” replied Randy glumly. This wasn’t exactly accurate. Combined, Ronnie’s legs were probably no more than 170 pounds, even at his off-season weight of 320. So Randy still had the upper hand – barely.
“几乎是我整个人那么大了。”兰迪郁闷地回道。这个说法不完全准确。即使是在非赛季体重达到320磅时,罗尼的两个腿加起来估计也不超过170磅,也就是说兰迪仍然略占上风。

“The problem is that for years, machine manufacturers, in particular Arthur Jones of Nautilus, tried to convince the world that free weights were obsolete now that we had these wonderful machines to use. The Nautilus machines were very good, and ahead of their time in many ways, but when bodybuilders tried switching to training only on machines, they quickly learned that they could not even maintain the same levels of size and strength as before, much less improve. Even the famous bodybuilders who Jones swayed over to machine-only training, such as Mike Mentzer, Casey Viator, and Boyer Coe, eventually went back to incorporating more free weights and less machines in their training. Thus, bodybuilders became disenchanted with machines in general and dismissed them as nothing more than marketing hype. And that was unfortunate.”
“问题是固定器械制造商——尤其是诺德士公司(Nautilus)的亚瑟·琼斯——多年来都大肆宣传自由器械已经过时,因为现在有了很棒的固定器械可以用。鹦鹉螺公司的固定器械的确很好,在许多方面超越了时代,但换为只用固定器械进行训练后,健美运动员们很快发现固定器械甚至无法让自己维持原有的块头和力量水平,提升也甚少。麦克·门泽尔(Mike Mentzer)、凯西·威尔特(Casey Viator)、博耶·科(Boyer Coe)等知名健美运动员受琼斯影响改为只用固定器械训练后也最终回到多自由器械少固定器械相结合的老路上。因此,健美运动员们一般不再迷信固定器械,视其为营销炒作而不予理睬,悲哀啊。”

“But why?” Randy demanded. If all they are good for is a couple leg exercises, what’s the big deal?”
“何必呢?”兰迪说,“如果固定器械只适用于几个腿部练习,又有什么关系呢?”

“That’s not all machines are good for. For example, today we are hitting chest. We’ll start with a dumbbell press, flat or incline, and do four good work sets of 5-10 reps. But if I try to do the other type of dumbbell press after that, what happens?”
“适用固定器械的地方不仅限于此。例如,我们今天练胸,先做平板或斜板哑铃卧推,4组,每组5-10个。如果之后我接着做其他类型的哑铃卧推,会怎样?”

“You turn into a pumpkin?” Randy offered.
“会变成一个南瓜?”兰迪说。

“No, wiseass, I have to use much lighter weights. For the first dumbbell press I can use as much as 140 or 150 pounds, but then if I try a second one, the weights are down to around a hundred pounds.”
“不,傻瓜,是我必须用更轻的重量。第一种哑铃卧推我可以做140或150磅,但要做第二种的话,重量就要降到100磅左右。”

“Big deal,” Randy shrugged. “So your strength goes down after your first exercise.”
“好吧,”兰迪耸耸肩,“就是说完成第一个练习后你的力量下降了。”

“No, that’s not what’s happening,” I corrected him. “It’s my ability to balance the weights that goes to hell in a hand basket. I still have plenty of strength left in me. If I go to a Hammer Strength machine next I can load up a few plates each side and blast away. Not everyone is like me, you don’t seem to be, but there are a lot of bodybuilders who have to be fresh in the workout to be able to balance heavy free weights. For us, machines are a perfect way to continue training heavy for a couple more exercises.”
“不,不是力量问题,”我纠正他,“是平衡重量的能力急剧下降了,力量还剩很多。如果接下来我用一台豪迈力量(Hammer Strength)机进行训练,我可以每边放上几个重量片然后猛做起来。不是所有人都像我这样,你就不像,但的确有很多健美运动员只在训练开始时才能平衡好较重的自由器械。对于我们而言,固定器械是在大重量自由器械训练之后多做几个大重量练习的完美选择。”

“Okay,” Randy conceded, “that sounds right. But since I don’t lose my ability to balance, why do I need machines?”
“OK,”兰迪承认道,“听起来有道理,那我没有丧失平衡能力,为何还需要固定器械呢?”

I reached around Randy and tapped him on the lower back. “Remember this?” I said in my most evil voice – which sounds a little like Darth Vader to me. Others have commented that it sounds like I am trying to imitate Dan Rather.
我走到兰迪身边,轻轻拍了拍他的下背,说,“还记得这里的伤吗?”我用最邪恶的语气说。我自己听起来有点像达斯·维德(Darth Vader),但其他人说我像是在模仿丹·拉瑟(Dan Rather)。

The look on Randy’s face as it turned the color of ash let me know that the memories of his back injury from last year had all just flooded back in Technicolor. He seemed to even be re-living the pain as he winced.
兰迪的脸色一沉,我知道,他回想起了去年背部受伤的事,一切历历在目,仿佛又重新痛了一遍。

“You couldn’t squat for a while, so you did heavy leg presses. And your legs didn’t shrink, they grew. You couldn’t do bent-over barbell rows while your back healed up, so you used the supported T-bar row and a couple Hammer Strength back machines. Your back got more muscular. If you hadn’t had access to any machines, what would your training have been like during that time, Junior?”
“当时你好一阵子无法做深蹲,所以做了大重量腿举。你的腿不但没有缩小,反而长肉了。背伤在愈合时你无法做俯身哑铃划船,所以做了T形杠铃俯身划船,并在几种豪迈力量背部训练机上做了背部训练。你的背变得更壮了。如果你当时不用任何固定器械,你的训练会是怎样一番光景,亲?”

“About as intense as a turtle on Valium,” he said, echoing one of my pet phrases.
“训练强度就跟吃了安定(Valium)的乌龟一样。”他用我的一句口头禅答道。

“You got that right. God forbid you hurt your back again, though I find it hard to believe you never will. When that day comes, you may need to start using more machines again for a while or else your training options will be quite limited.”
“说得对。虽然上帝不许你再次伤害自己的背部,但我很难相信你将来不会,到时好一阵子你可能需要用到更多固定器械,否则你的训练项目会十分有限。”

Randy looked satisfied with my explanations. “Machines aren’t so bad, I guess.”
兰迪看起来很满意我的解释,说,“固定器械也没有那么垃圾嘛。”

“No, they are not. I would never tell anyone trying to put muscle on to abandon the free weight basics, because that would be a huge mistake. But to categorically deny yourself the advantages and training variety machines offer just because some genetic freak told you to would be just as bad.” I let that sink in. “Now let’s argue about more important matters. Who’s hotter – Britney or Jessica?”
“对,固定器械并不垃圾。虽然我决不会叫想增肌的人抛弃自由器械基础训练(因为那样做大错特错),但因受某个先天条件很好的牛人言论影响便否认固定器械的优点并拒绝用其进行训练同样不好。”待兰迪消化一下这句话后我说,“我们现在来讨论点更重要的事,布兰尼和杰西卡谁更美?”

That one went on for the rest of the workout, and we never did agree. But if we all liked the same things, what fun would that be? And for the record, it’s Jessica Simpson by a long shot.
余下的训练时间我们一直在争论这个问题,未能达成一致意见。可是,如果我们大家都喜欢同样的东西,那还有什么意思呢?顺便告诉你,绝对是杰西卡·辛普森要漂亮些。

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