分段訓練的第二段，雖然跑得很慢，但左膝蓋跑起來身體真是不太協調。
花了40M跑了5K,，膝蓋疑似沒有要乖乖聽話的樣子，於是換做低衝擊訓練。
相關訊息:http://translate.google.com.tw/translate?hl=zh-TW&langpair=en%7Czh-TW&u=http://www.verticaljumping.com/low_impact.html
原文部分比較精準，GOOGLE翻譯讀起來整個不知道在說啥鬼。。。
Low impact training is a great way to take some of the stress out of your vertical jump workouts. With a few subtle tweaks you can still have a highly specific and effective session. In this article we will discuss some of those changes you can make, how they work, and how you can incorporate them into your training.低影響的培訓是一個偉大的方式來採取一些壓力從你的垂直跳訓練。隨著一些細微的扭動你仍然可以有一個非常具體和有效的會議。在這篇文章中我們將討論其中的一些變化，您可以製作，他們如何工作，以及如何可以把他們融入你的訓練。
Why Use Low Impact Training為什麼要使用低影響的培訓
The primary goal of low impact training is to reduce the shock and stress on your body that normal jumping and plyometrics causes.主要目標是低影響訓練，以減少震動和壓力對你的身體正常跳躍和增強式訓練的原因。 There are many reasons for wanting to do this.有很多原因要求這樣做。 One of the most obvious ones is that a reduction in impact forces will reduce recovery times.其中最明顯的是，減少了衝擊力將減少恢復時間。
If you are an in season athlete and are determined to continue your vertical jump training (not something we necessarily recommend), this reduced impact session will allow you to still obtain some of the benefits of traditional plyometrics without the extensive recovery period.如果你是一個運動員在賽季並決心繼續你的垂直跳訓練（不是我們一定推薦），這減少的影響會議將使你仍然得到了一些傳統的增強式訓練的好處沒有廣泛的復甦時期。 This means you are more free to play at full capacity and less likely to cause yourself an injury.這意味著你更自由地發揮充分的能力，減少可能導致自己受傷。
Another reason might be that you already have an injury.另一個原因可能是你已經受傷。 If you have a serious injury then obviously you shouldn't train, however, if you are starting to rehabilitate you can introduce these sessions as a way of easing back into a full workload.如果你有一個嚴重的傷害，則顯然你不應該訓練，不過，如果你開始恢復你可以引進這些會議作為一種方式回落到一個完整的工作量。
Other reasons for performing low shock workouts might be related to timing of your other commitments eating into your recovery time.其他原因執行低衝擊鍛煉可能與您的其他承諾時間吃進你的恢復時間。 If for example you knew you had a social function and were not going to be able to get a full nights sleep you might want to do a low impact session to ensure your recovery system doesn't get too taxed.例如，如果你知道你有一個社會功能，並沒有將能夠得到一個完整的晚上睡覺你可能想要做一個低影響的會議，以確保您的回收系統沒有得到太多徵稅。
As you can see there is a pattern forming here.正如你可以看到有一個模式在這裡形成。 The reduced recovery time and lower levels of impact can be a very useful tool to have in your training arsenal.減少的恢復時間和較低水平的影響可以是一個非常有用的工具，在你的訓練軍火庫。
How To Make a Training Session Low Impact如何使一個訓練盤中低點的影響
There are many ways to change your workouts to reduce the level of impact on your body.有許多方法來改變你的訓練水平，以減少對身體的影響。 The most obvious one is to not do any jumping at all but to lift weights instead.最明顯的是不要做任何跳躍，而是在所有舉重代替。 You can without ever leaving the ground, still train explosively to improve your muscular power and your vertical jump.你可以不必離開地面，仍然火車爆炸，以提高您和您的肌肉力量垂直跳。 This is essentially what many professional sports people do during the season.這實質上是許多人都在職業體育的季節。 Their goal isn't so much to increase their verticals, but more to maintain the gains they made during the off season.他們的目標是不是要增加其垂直，但更多的成果，以保持他們在淡季期間。
Other things you can do to lower the landing forces is to try an alternative training environment such as pool plyometrics. This sort of training has been proven to be particularly beneficial to aspiring athletes.你可以做其他的事情，以降低登陸部隊是嘗試另一種訓練環境，如游泳池增強式訓練。這種培訓已被證明是特別有益的抱負的運動員。
Another modification you can make to your program is to change your plyometrics to be all jumping onto raised platform type work. This is particularly handy as it allows you to get the full benefit of the actual jumping action, however, as you land on a raised platform, your impact forces are reduced by not having to come all the way down again.另一個你可以修改你的程序是改變你的增強式訓練是所有跳躍式的工作平台上提出的。這是特別方便，因為它可以讓您得到充分受益的實際跳躍動作，但是，正如你所提出的土地上平台，你的影響力都沒有減少來一路下來。
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