競技體操分腿全旋動作訓練方法探討

Exploring Training Methods for Thomas Flair of Artistic Gymnastics

分腿全旋具備雄大、優美及特殊性等競技體操專項技術特性要求，亦是大多數國際優秀鞍馬選手會在整套中編排實施的系列動作，相當值得臺灣選手進一步學習，因此，本研究針對分腿全旋動作的訓練方法來進行探討。由本文內容中了解到，分腿全旋動作的訓練內容應包含：基本能力、迴旋輔助器及技術訓練等部份。運用滑輪式迴旋輔助器械，透過多倍數反覆模擬訓練增加動作數量可快速提昇選手對動作技術的熟練度，同時進一步得知支撐手肩、腕關節及髖關節部位肌肉運用的情形。技術訓練則是著重在繞進及繞出階段的過程，在前述二個階段中選手需維持抬腿腳的高度、雙腿伸展的幅度及維持擺腿腳迴旋速度，另外，為避免發生身體重心偏離運動軌跡及肩關節移動範圍過大的情形，應運用支撐手肩關節頂肩的動作技術來維持身體重心及減少支撐手肩關節的移位範圍。在肌力訓練部份可透過固定式及移動式訓練方法增加上肢肌力及肌耐力，運用動態與靜態兩種訓練方法提昇腹、背部肌群能力。

Pursuing powerfulness, elegance and uniqueness, Thomas flair, a type of artistic gymnastic move, is often included by excellent pommel horse gymnasts in the routine for competition. For Taiwanese gymnasts, Thomas flair is definitely worth learning. In this study, the author will explore training methods for Thomas flair, and readers can learn that the training of Thomas flair covers basic competence, circular motion suspended aids, and technical training. With multiple and repeated simulating suspended training and increasing number of moves, gymnasts can become more familiar with moves and skills. How muscles of the supporting arms and shoulder, the wrest joints and the hip joints are used can be better understood from such repetition. For technical training, the focus should be placed on the procedure of the flank in and flank out phase spinning movement stages. At these two stages, the gymnast should raise the legs and keep them at certain height, pay attention to the degree the legs should be stretched out, and maintain the speed of spinning of the legs. In addition, to avoid shifting the center of mass of the body away from the path of movement or moving the shoulder joint too much, one should apply the skill of using the shoulder joint of the supporting arm to arch the shoulder for maintaining the center of mass of the body and reducing the shift of the shoulder joint of the supporting arm. For the muscle training part, one can use fixed or movable training methods to increase upper limb muscles as well as muscle endurance. As for the abdominal and back muscle groups, they can be improved by dynamic and static training methods.