AI 給出的答案：
漸進式重量訓練，也稱為漸進式超負荷，是一種力量訓練方法，涉及逐漸增加身體的壓力，以提高力量、耐力和肌肉質量：
以下是漸進式重量訓練的一些技巧：
- 選擇一個目標：首先以舒適但具有挑戰性的水平進行鍛煉。
- 逐漸增加強度：您可以通過增加重量、重複次數或組數，或減少休息時間來做到這一點。
- 關注深度：在提高速度之前關注運動範圍。
- 感覺肌肉疲勞：感覺肌肉疲勞比做一定次數的重複更重要。
- 計劃鍛煉：您可以使用最多一次重複次數的百分比來計劃鍛煉。
- 與教練合作：經過認證的私人教練可以為您定製漸進式訓練程序。
漸進式超負荷幾乎可以應用於任何練習或活動，但它最常與力量訓練和阻力訓練相關。對於耐力訓練，您可以逐漸增加距離或速度。
過快地增加訓練負荷或頻率可能會很危險並導致受傷。您可能不會像其他類型的訓練那樣立即注意到漸進式超負荷訓練的變化。
Progressive weight training, also known as progressive overload, is a strength training method that involves gradually increasing the stress on your body to improve strength, endurance, and muscle mass:
Here are some tips for progressive weight training:
- Focus on depth: Focus on range of motion before increasing speed.
- Feel muscle fatigue: It's more important to feel muscle fatigue than to do a certain number of repetitions.
- Plan workouts: You can plan workouts using percentages of your one repetition max.
- Work with a trainer: A certified personal trainer can customize a progressive training routine for you.
- Choose a goal: Start by working out at a comfortable but challenging level.
- Gradually increase the intensity: You can do this by adding more weight, repetitions, or sets, or by decreasing rest periods.
Progressive overload can be applied to almost any exercise or activity, but it's most often associated with strength training and resistance training. For endurance training, you can increase distance or speed incrementally.
Increasing the load or frequency of your training too quickly can be dangerous and lead to injury. You may not notice changes as immediately with progressive overload training as with other types of training.
