浦发储蓄卡支付宝活动:怎样快速出拳

一篇黑带杂志文章。不知国内武术杂志有没有翻译过。

翻译：briantan

Speed Punching

快速出拳

Fists Like Lightning

拳如闪电

5 Ways to Boost the Speed of Your Punches

5种加快你出拳速度的方法

作者： Rob LaPointe

If you want to develop goal-oriented discipline, heightened concentration and superlative awareness, you don’t do it by thinking deep thoughts. You do it by attempting something physical.

如果你想获得目标明确的锻炼、高度的注意力集中和最敏锐的思维，你不能仅仅认真思考而已。你应该进行一些身体上的尝试。

The martial arts exemplify this when they lead students through a program of progressive goal setting and self-improvement. Whatever aspect of the arts you’re pursuing—be it forms, sparring or self-defense—you can expect to strengthen, improve and expand your mind and your body.

武术作为这一方面的典型代表，引导修习者循序渐进以达到提升自身的目的。无论你追求的是武术中的哪方面，招式、搏击对战、还是自卫，你都可以强健身心。

By emphasizing physical performance, the martial arts require you to develop your intellect and mental stamina. The reason is simple: Athleticism disciplines the mind. Along the way, the body changes for the better.

由于武术注重身体素质，因此使习者获得思维能力和体能上的提高。原因很简单：运动锻炼脑力。同时，身体也变得越来越出色。

Even within the practice of the martial arts, however, it’s easy to become satisfied with your current level of performance and lapse into maintenance mode. You do your regular workout but stop short of pushing yourself. You practice your forms just to keep from forgetting them. You do pull-ups so you don’t get weak, you spar so you don’t lose your timing or forget your favorite combinations, and you run so you don’t pack on the pounds.

然而在武术的训练中，习者会很容易满足于现状而陷入停滞不前的状况。你做常规的练习却不要求自己进步；你为了防止忘记而练习招式；你为了不变得体弱而做上拉练习；你为了不失去把握时机的能力和招式的组合而做对战练习；你为了不增重而去跑步。

Maintenance mode isn’t about making progress; it’s about treading water. It’s entirely possible to regularly and faithfully go through your routine but never get better at any of it.

停滞不前绝不是进步，就像是游泳时踩水不使自己下沉一样。即便是正常的、认真的完成正常的训练，也很有可能不会取得一点进步。

Sometimes that’s OK, though. After all, most likely there’s a lot going on in your life, and sometimes you have to focus your energy on higher-priority items. But if you’re like most martial artists, you’ll be chomping at the bit to switch back into improvement mode so your skills can climb even higher.

有时这也是正常情况。毕竟生活中的许多事情由于更加紧迫，需要我们花更多的精力。但是如果你像多数真正的武术家一样，你会迫不及待地想重新进入不断取得进步的状态以使自己达到更高的水平。

Speed Secrets

速度的秘密

You can break out of maintenance mode fairly easily by adopting a workout that focuses on increasing your hand speed. The following are some simple drills you can use to improve your skills. They’re guaranteed to leave you faster and smoother after each workout, and in no time that will place you head and shoulders above the competition no matter which art you practice.

你可以十分轻松通过提高手臂速度的训练摆脱停滞不前的状态。以下是一些你可以用来提高自己技术的简易练习。它们保证能让你在训练后动作更迅速更流畅。无论你进行的的是何种武术竞技，它们都会让你在短时间内鹤立鸡群。

As you learn the associated principles and perform the drills, remember that speed is not the same as being in a hurry. In the Wind Book, the final part of Miyamoto Musashi’s Book of Five Rings, the medieval Japanese swordsman cautions: "Really skillful people never get out of time, are always deliberate and never appear busy. From this example, the principle can be seen."

在你学习这些系统的理论、做这些训练的时候，请记住，速度与急急忙忙是不同的。在宫本武藏的著作五轮书的最后部分风之卷中，这位中世纪的日本剑手提到：“真正有技巧的人们从来不会时间不足，永远是主动的而且从来不显得匆忙。根据这个例子，这个原则便可以理解了。”

Set-up

结构

First the science. At one time or another, you’ve probably had someone explain the physics of hitting hard. In short, increasing your speed is more important than increasing the mass of your fist. Technically, it’s stated by a simple equation:

首先是科学的角度。你可能曾经听过别人解释过强力击打的物理原理。简而言之，提高速度比提高拳头的大小更重要。专业点说，这可以表示为一个简单的等式：

ke=1/2mv2

In English, kinetic energy equals one half mass times velocity squared. In simpler terms, the energy of your moving fist and arm increases if the weight of your fist increases, but it jumps even more if your fist moves more quickly.

即运动的能量等于二分之一的质量乘以速度的平方。更简单点说，你的拳头和手臂的力量会随着拳头的质量增加而增加，但如果你的速度增加了，力量会有更大的飞跃。

Therefore, if you increase the mass of your hand by 10 percent, you get a straight 10-percent increase in kinetic energy. However, if you increase your hand speed by the same amount, you get a 21-percent increase in kinetic energy. Obviously, hitting with greater speed pays off with slightly more than twice the kinetic energy.

因此，如果你的拳头质量增加了百分之十，你的拳击的动能直接增加了百分之十。但是如果你的速度增加了同样多的百分比，那么你的动能将提高百分之二十一（110%×110%＝121%）。很明显，获得更快速度可以轻松地让你的攻击力量变成原来的两倍。

Listed below are five drills that will help you boost your speed and thereby bump up your striking power.

以下五个练习可以帮助你提高自己的速度，以达到提高攻击力量的目的。

Hitting a Heavy Bag

打重沙袋

Every martial artist knows how to do a heavy-bag workout. To most efficiently transform your routine into a speed-hitting session, consciously follow these principles:

每个武术家都知道如何做重沙袋练习。为了最有效地将你的日常训练程式转变为速度打击训练，应有意识地遵循下列原则：

- Relax. Don’t tense up when you punch. Don’t strain. As boxers say, "Don’t flex, punch." Just relax and let your fists fly.

- 放松。你打击时不要紧张。不要拉紧。像拳击手们说的，“不要缩着，出拳。”只是放松，让你的拳头飞起来。

"Speed is a relaxed muscle contracting very quickly," says Black Belt Hall of Fame member Bill Wallace. "The problem is that most people anticipate the action they’re about to perform and tense the muscles they’re going to use. What happens then is they’re trying to move an already contracted muscle. They now have the antagonistic and agonistic muscles working against each other, and this hurts their speed." You can avoid that by staying relaxed.

“速度是放松的肌肉非常快速地收缩，”黑带名人堂人物比尔.华莱士说。“问题是多数人预见他们将要做的动作，拉紧了他们将要使用的肌肉。接下来发生的事就是他们试图运动已经收缩了的肌肉。他们使促动肌与拮抗肌相互对抗，这损害了他们的速度。”你可以通过保持放松来避免这种情况。

- Use push/pull. Again, remember what boxers tell us: "Don’t hit with your arm; hit with your body." When you throw a punch, use you entire upper body by consciously drawing back the shoulder of your non-hitting arm.

- 利用推/拉。再次记住拳击手告诉我们的话：“不要用你的手臂去打；用你的身体去打。”当你发出一拳，有意识地将你的非打击手臂的肩部后拉，通过这种方式使用你的整个上体。

- Don’t give away your speed advantage by telegraphing. One of the easiest ways to teach yourself not to telegraph is to be sure you’re moving your striking body part before you move anything else. If you want to throw a punch, your hand must move first. (Note that doing this will also force you to relax.)

- 不要有任何征兆，从而丧失你的速度优势。教你自己出手不要有征兆的最简单的方法之一，是保证在你移动任何其他部位之前，攻击肢体先动。如果你想要发出一拳，你的手必须先动。（注意，做到这点会迫使你放松。）

- Bring it back fast. Don’t just speed up your outbound movement; accelerate the retrieval as well.

- 快速收回。不要仅仅加速你击出的动作；回收的动作也要加速。

If you train according to the aforementioned four principles, you’ll transform your slugging-it-out heavy-bag workout into a speed-hitting workout that trains your body to execute faster and harder strikes.

如果你按照上述四项原则训练，你就会把你的强击重沙袋训练转变成一种速度打击训练，训练你的身体完成更快更猛的打击。

Practicing Combinations

训练组合技术

A great way to accelerate your punches involves overlapping the movements of a combination you happen to favor. If you’re familiar with the computer concept of "pipelining," you know that overlapping can speed up a set of actions that are supposed to be executed sequentially.

一个提高你的打击速度的极好方法，是把你喜欢的组合技术的各个动作交叠起来。如果你熟悉“流水线技术”这个计算机术语的话，你就会理解交叠可以加速一系列按顺序进行的动作。

To illustrate, consider the left-jab-right-uppercut combination. Begin with both hands up in a traditional boxer’s stance. You have an easy jab from this position, but it’s difficult to throw the uppercut without cocking your right hand low before it comes up. Cocking the hand violates the principle of "point of origin"—or firing from where you are, rather than chambering your weapon—so you don’t want to do that.

举个例子，考虑一下左刺拳-右上勾拳的组合。从双手抬高的传统拳击姿势开始。从这个姿势你有一个轻松容易的刺拳，但不将右手降低作准备，很难发出上勾拳。而手的准备动作违反了“原始位置”原则——或者说，从当前的位置直接开火，而不是给你的武器先上膛——所以你不该那么做。

A viable solution—one that increases speed, improves your defense and adds power to the first technique—is as follows: When you execute the left jab, rotate your body slightly to the right while bending your right leg, dropping your right shoulder (but not your hand, which will drop by virtue of the shoulder being lowered) and moving your head to the right. Without telegraphing anything, you’ve cocked your right hand and sped up the combination.

一个可行的方法——这个方法能加快你的速度、增强你的防御、并增强第一击的力量——如下：当你施展左刺拳时，身体稍向右转，同时弯曲你的右腿，降低你的右肩（不是你的手，它将因你肩部的肩降低而自动降低），并将你的头部右移。并没有做任何预动，你的右手已经蓄势待发，并加速了整个组合。

Whatever combination you opt to use, remember not to rush. When you hurry, you not only tense your muscles but also make mistakes. The result is often that you perform the move at less-than-maximum speed and with less-than-optimal form.

无论你选择使用什么组合，记得不要匆忙。当你匆匆忙忙的时候，你不仅拉紧了你的肌肉，同时还会犯错。结果通常是你的动作低于最高速度、次于最佳姿势。

Brazilian jujutsu master Rorion Gracie agrees: "More important than doing the move fast is to focus on doing the move right at slow speed many times. Speed is a result of practice."

巴西柔术大师荷利安.格雷西赞同下述观点：“比快速完成动作更重要的是，多次以较慢的动作正确完成动作。速度是反复练习的结果。”

Sparring

自由对练

If you fire your punch from an obscured position, you’ve increased the "perceived" speed of your technique.

如果你从一个隐蔽的姿态发出你的打击，你就已经加快了你的技术的“感知”速度。

A supporting concept comes from Bruce Lee’s Fighting Method: Advanced Techniques: "The following aspects are needed to attain greater speed: warming-up exercises to reduce viscosity and increase your flexibility; suitable stance; visual and audio awareness, and quick-reacting habitual patterns."

一个支持的观点来自于李小龙的“格斗理论：高级技术”：“为达到更高的速度，下述各方面是必要的：进行热身运动以降低身体的黏滞状态并增强你的柔韧性；适当的姿势；视觉和听觉的敏锐性，以及快速反应的习惯模式。”

With that in mind, remember that in sparring, everything is variable. The side of your body you place forward, how deep you make your stance, whether you hold your hands up or down, how close you stand to your opponent—nothing stays the same. Therefore, you should willfully change those variables when you practice fighting. It will force you and your partner to adapt, and it will create opportunities that demand to be exploited.

记住这些，并记得在自由对练中，每样东西都是可变的。你身体向前的一侧，你的姿势有多低，你的手抬得高还是低，你与你的对手有多近——没有什么是一成不变的。因此，你需要在练习格斗时有意改变这些变数。这会迫使你和你的伙伴去适应，并且产生需要加以利用的机会。

One proven method involves edging toward your opponent, then leaning back slightly so you’re actually closer than you appear before you drop your lead hand. From that position, you can execute a straight lead-arm strike to the jaw as you lean forward. The combination of suddenly leaning forward—and in so doing, showing your opponent how close you actually are since the placement of your feet means most of the gap has been closed in advance—while delivering a strike that comes from below his field of vision and most likely from a position that’s at least partially hidden by his guard will enable you to hit him before he knows what’s happening.

一个已被证明的方法是侧向你的对手，然后稍向后倾斜，这样，在你的前手垂下之前，你实际上比看上去更接近对手。从这个姿势，你可以在身体前倾的同时前手直击下颌。身体突然前倾——这将告诉你的对手你实际离他有多近，因为你脚的位置意味着两人间的大部分距离已经被预先缩短了——同时从对手的视野之下发出一击的组合，很可能从至少是部分被他的防御姿势所掩蔽的姿势发出，将使你在他明白发生了什么之前击中他。

Adding Ancillary Activities

加入辅助练习

Blitzing while you jog is a great way to increase your speed. When you’re out for your morning run, break your gait by suddenly performing blitzing footwork—in other words, shooting your lead foot back as you cross-step with your rear foot and "fall" forward.

在慢跑时闪击，是提高你的速度的极好方法。当你出门晨跑时，用突然加速的步法打破你的跑步节奏——换句话说，当你的后脚向前跨步交叉时，突然将你的前脚后撤，并向前“倾倒”。

Doing that while you run helps you develop your speed, makes your road work more interesting and teaches you not to advertise your set point with flashing neon lights. Most people who develop good blitzing footwork do so only from a stationary position. If you learn how to do it while moving, your hand techniques will be perceived as being even faster.

在你跑步什这样做可以帮助你逐步提高你的速度，使你的路跑更有趣味，并教会你别用霓虹灯彰显你的固定位置。多数人只能从静止的姿势开始做出高质量的闪击步法。如果你学会如何在移动中做，你手上的技术在感觉上会显得更快。

Another drill for speed hitting is the partner coin drop. Have a classmate release a coin while you try to catch it in midair, put it on his open palm and quickly snatch it away. It works because it develops your hand speed while forcing you to react as soon as your partner acts.

另一个培养快速打击的训练模式是同伴丢硬币。你的同伴让硬币落下，你在半空抓住它，将硬币放在他张开的手掌上，你快速抢夺它。这之所以有效是因为它培养了你手的速度，同时迫使你在你的同伴动作时立即反应。

Plyometric Push-ups

爆发撑

A quick way to increase your explosiveness, which is a very practical form of speed for martial artists, is to do push-ups starting from the down position. Thrust your arms out as quickly as you can. Aim to propel your body so high that your hands leave the floor. Fringe benefit: You’ll add strength to your arm muscles, too.

一个快速提高你爆发力——它是武术家速度的一种非常实用的形式——的方法，是从低姿势作俯卧撑。以你所能达到的最快速度将你的手臂撑起。目标是将你的身体推高，使你的手能离开地面。额外的好处：你的手臂肌肉也会得到增强。

Work in Progress

循序渐进

Those are but a few of the drills that can be used for speed hitting. No matter which ones you select, you’ll find that greater results come when you don’t simply go through the motions but concentrate on what you’re doing instead. That’ll transform the exercises into speed drills as well as mind/body drills, and that’s really what the martial arts are all about.

这些只是几个可以用于快速打击的训练模式。无论你选择哪些，你会发现，当你不光是简单地做运动，而是集中注意于你所做的练习时，你会获得更好的效果。这会使这些练习转变为速度训练，同时也是精神/身体训练，这确实就是武术的全部含义。

Smooth Is Fast

流畅就是速度

Philadelphia’s Steve Maxwell, a four-time world jujutsu champion, offers a scientific explanation of the way the human body builds speed in techniques: "Smooth is fast. It takes considerable repetition of a skill movement at slower speeds until the technique is embodied in the nervous system. Once that happens, the application becomes faster and faster.

费城的四届世界柔术冠军史蒂夫.麦克斯韦尔，提出了一种人体发展速度的方式的科学解释：“流畅就是速度。以较慢的速度练习技术动作，直到技术印入神经系统，需要重复相当多的次数。一旦印入神经系统，运用就会越来越快。”

"I teach my students speed by first teaching them to execute the movement slowly. It’s only after many repetitions that full-speed execution is practiced. Later, timing and precision are added, which make the techniques even faster. Speed is built through execution of takedowns, throws, sweeps and finishing holds exactly as [they] would be applied in combat or competition. Speed is specific to the skill to which it is applied."

“我教学生速度，首先教他们慢速完成动作。只有经过多次重复后，才练习全速动作。以后，加入时机和准确性，使得技术更快。速度是通过完全按照格斗或竞技的样子练习摔、投、扫技以及固技发展起来的。速度是特对某种技巧而言的。”

—R.L.