---
# System prepended metadata

title: 控制

---

# 控制
[你可能和許多學員一樣，心裡想說，用「控制」這個字眼很奇怪。如果你真這樣想，不妨查一下英文字典，或許對你有幫助，它就是這樣幫助我的。控制（Control）這個英文字，我在字典上找到好幾個定義，除了強調主宰（domination）或命令（command），還包括引導（guidance）和調整（regulation）。我相信，亞歷山大當初心裡想的是建設性的意識引導，或是建設性的意識調整，也就是有意識跟內在豐沛的支持力量合作。](https://www.books.com.tw/web/sys_serialtext/?item=0010795645#:~:text=%E4%BD%A0%E5%8F%AF%E8%83%BD%E5%92%8C%E8%A8%B1%E5%A4%9A%E5%AD%B8%E5%93%A1%E4%B8%80%E6%A8%A3%EF%BC%8C%E5%BF%83%E8%A3%A1%E6%83%B3%E8%AA%AA%EF%BC%8C%E7%94%A8%E3%80%8C%E6%8E%A7%E5%88%B6%E3%80%8D%E9%80%99%E5%80%8B%E5%AD%97%E7%9C%BC%E5%BE%88%E5%A5%87%E6%80%AA%E3%80%82%E5%A6%82%E6%9E%9C%E4%BD%A0%E7%9C%9F%E9%80%99%E6%A8%A3%E6%83%B3%EF%BC%8C%E4%B8%8D%E5%A6%A8%E6%9F%A5%E4%B8%80%E4%B8%8B%E8%8B%B1%E6%96%87%E5%AD%97%E5%85%B8%EF%BC%8C%E6%88%96%E8%A8%B1%E5%B0%8D%E4%BD%A0%E6%9C%89%E5%B9%AB%E5%8A%A9%EF%BC%8C%E5%AE%83%E5%B0%B1%E6%98%AF%E9%80%99%E6%A8%A3%E5%B9%AB%E5%8A%A9%E6%88%91%E7%9A%84%E3%80%82%E6%8E%A7%E5%88%B6%EF%BC%88Control%EF%BC%89%E9%80%99%E5%80%8B%E8%8B%B1%E6%96%87%E5%AD%97%EF%BC%8C%E6%88%91%E5%9C%A8%E5%AD%97%E5%85%B8%E4%B8%8A%E6%89%BE%E5%88%B0%E5%A5%BD%E5%B9%BE%E5%80%8B%E5%AE%9A%E7%BE%A9%EF%BC%8C%E9%99%A4%E4%BA%86%E5%BC%B7%E8%AA%BF%E4%B8%BB%E5%AE%B0%EF%BC%88domination%EF%BC%89%E6%88%96%E5%91%BD%E4%BB%A4%EF%BC%88command%EF%BC%89%EF%BC%8C%E9%82%84%E5%8C%85%E6%8B%AC%E5%BC%95%E5%B0%8E%EF%BC%88guidance%EF%BC%89%E5%92%8C%E8%AA%BF%E6%95%B4%EF%BC%88regulation%EF%BC%89%E3%80%82%E6%88%91%E7%9B%B8%E4%BF%A1%EF%BC%8C%E4%BA%9E%E6%AD%B7%E5%B1%B1%E5%A4%A7%E7%95%B6%E5%88%9D%E5%BF%83%E8%A3%A1%E6%83%B3%E7%9A%84%E6%98%AF%E5%BB%BA%E8%A8%AD%E6%80%A7%E7%9A%84%E6%84%8F%E8%AD%98%E5%BC%95%E5%B0%8E%EF%BC%8C%E6%88%96%E6%98%AF%E5%BB%BA%E8%A8%AD%E6%80%A7%E7%9A%84%E6%84%8F%E8%AD%98%E8%AA%BF%E6%95%B4%EF%BC%8C%E4%B9%9F%E5%B0%B1%E6%98%AF%E6%9C%89%E6%84%8F%E8%AD%98%E8%B7%9F%E5%85%A7%E5%9C%A8%E8%B1%90%E6%B2%9B%E7%9A%84%E6%94%AF%E6%8C%81%E5%8A%9B%E9%87%8F%E5%90%88%E4%BD%9C%E3%80%82) [在運動訓練和要求上，有志者都著重於精準、控制、力量、速度、爆發力和耐力，通常都以超負荷、重量、強度、反覆、忍耐、吃苦，作為訓練的主軸，但如何找到自由、流暢、舒服、省力的方法，卻是不足的。對此，芭芭拉就提出許多確實可行的方法，提供了動作學習和訓練的另一思維，讓我們在探索與運用身體的層面上，有了更多的可能性。只要修正了腦海中的身體構圖，不僅可減少因過度訓練所造成的疲勞、疼痛及傷害，甚至能提高動作的效率和表現，以更流暢、更省力且更安全的方式來完成動作，也讓我們重新思考對待身體的態度，以及能夠和它工作的方式。](https://www.books.com.tw/products/0010795645?sloc=main#:~:text=%E5%9C%A8%E9%81%8B%E5%8B%95%E8%A8%93%E7%B7%B4%E5%92%8C%E8%A6%81%E6%B1%82%E4%B8%8A%EF%BC%8C%E6%9C%89%E5%BF%97%E8%80%85%E9%83%BD%E8%91%97%E9%87%8D%E6%96%BC%E7%B2%BE%E6%BA%96%E3%80%81%E6%8E%A7%E5%88%B6%E3%80%81%E5%8A%9B%E9%87%8F%E3%80%81%E9%80%9F%E5%BA%A6%E3%80%81%E7%88%86%E7%99%BC%E5%8A%9B%E5%92%8C%E8%80%90%E5%8A%9B%EF%BC%8C%E9%80%9A%E5%B8%B8%E9%83%BD%E4%BB%A5%E8%B6%85%E8%B2%A0%E8%8D%B7%E3%80%81%E9%87%8D%E9%87%8F%E3%80%81%E5%BC%B7%E5%BA%A6%E3%80%81%E5%8F%8D%E8%A6%86%E3%80%81%E5%BF%8D%E8%80%90%E3%80%81%E5%90%83%E8%8B%A6%EF%BC%8C%E4%BD%9C%E7%82%BA%E8%A8%93%E7%B7%B4%E7%9A%84%E4%B8%BB%E8%BB%B8%EF%BC%8C%E4%BD%86%E5%A6%82%E4%BD%95%E6%89%BE%E5%88%B0%E8%87%AA%E7%94%B1%E3%80%81%E6%B5%81%E6%9A%A2%E3%80%81%E8%88%92%E6%9C%8D%E3%80%81%E7%9C%81%E5%8A%9B%E7%9A%84%E6%96%B9%E6%B3%95%EF%BC%8C%E5%8D%BB%E6%98%AF%E4%B8%8D%E8%B6%B3%E7%9A%84%E3%80%82%E5%B0%8D%E6%AD%A4%EF%BC%8C%E8%8A%AD%E8%8A%AD%E6%8B%89%E5%B0%B1%E6%8F%90%E5%87%BA%E8%A8%B1%E5%A4%9A%E7%A2%BA%E5%AF%A6%E5%8F%AF%E8%A1%8C%E7%9A%84%E6%96%B9%E6%B3%95%EF%BC%8C%E6%8F%90%E4%BE%9B%E4%BA%86%E5%8B%95%E4%BD%9C%E5%AD%B8%E7%BF%92%E5%92%8C%E8%A8%93%E7%B7%B4%E7%9A%84%E5%8F%A6%E4%B8%80%E6%80%9D%E7%B6%AD%EF%BC%8C%E8%AE%93%E6%88%91%E5%80%91%E5%9C%A8%E6%8E%A2%E7%B4%A2%E8%88%87%E9%81%8B%E7%94%A8%E8%BA%AB%E9%AB%94%E7%9A%84%E5%B1%A4%E9%9D%A2%E4%B8%8A%EF%BC%8C%E6%9C%89%E4%BA%86%E6%9B%B4%E5%A4%9A%E7%9A%84%E5%8F%AF%E8%83%BD%E6%80%A7%E3%80%82%E5%8F%AA%E8%A6%81%E4%BF%AE%E6%AD%A3%E4%BA%86%E8%85%A6%E6%B5%B7%E4%B8%AD%E7%9A%84%E8%BA%AB%E9%AB%94%E6%A7%8B%E5%9C%96%EF%BC%8C%E4%B8%8D%E5%83%85%E5%8F%AF%E6%B8%9B%E5%B0%91%E5%9B%A0%E9%81%8E%E5%BA%A6%E8%A8%93%E7%B7%B4%E6%89%80%E9%80%A0%E6%88%90%E7%9A%84%E7%96%B2%E5%8B%9E%E3%80%81%E7%96%BC%E7%97%9B%E5%8F%8A%E5%82%B7%E5%AE%B3%EF%BC%8C%E7%94%9A%E8%87%B3%E8%83%BD%E6%8F%90%E9%AB%98%E5%8B%95%E4%BD%9C%E7%9A%84%E6%95%88%E7%8E%87%E5%92%8C%E8%A1%A8%E7%8F%BE%EF%BC%8C%E4%BB%A5%E6%9B%B4%E6%B5%81%E6%9A%A2%E3%80%81%E6%9B%B4%E7%9C%81%E5%8A%9B%E4%B8%94%E6%9B%B4%E5%AE%89%E5%85%A8%E7%9A%84%E6%96%B9%E5%BC%8F%E4%BE%86%E5%AE%8C%E6%88%90%E5%8B%95%E4%BD%9C%EF%BC%8C%E4%B9%9F%E8%AE%93%E6%88%91%E5%80%91%E9%87%8D%E6%96%B0%E6%80%9D%E8%80%83%E5%B0%8D%E5%BE%85%E8%BA%AB%E9%AB%94%E7%9A%84%E6%85%8B%E5%BA%A6%EF%BC%8C%E4%BB%A5%E5%8F%8A%E8%83%BD%E5%A4%A0%E5%92%8C%E5%AE%83%E5%B7%A5%E4%BD%9C%E7%9A%84%E6%96%B9%E5%BC%8F%E3%80%82) [相同的動作如何在不同的人身上發揮效果呢？彼拉提斯並不特別追求動作的外型，Polestar 系統的彼拉提斯透過六大運動原則，讓你學著成為自己的老師。它們分別是「呼吸」、「核心控制」、「增加脊椎分節活動」、「頭肩頸整合」、「良好的身體排列」和「動作整合」。 也因為重視正確的身體排列和用力方式，彼拉提斯是一種相對安全的運動。](https://www.housoma.com/pilates-w4pm-s007/#:~:text=%E7%9B%B8%E5%90%8C%E7%9A%84%E5%8B%95%E4%BD%9C%E5%A6%82%E4%BD%95%E5%9C%A8%E4%B8%8D%E5%90%8C%E7%9A%84%E4%BA%BA%E8%BA%AB%E4%B8%8A%E7%99%BC%E6%8F%AE%E6%95%88%E6%9E%9C%E5%91%A2%EF%BC%9F%E5%BD%BC%E6%8B%89%E6%8F%90%E6%96%AF%E4%B8%A6%E4%B8%8D%E7%89%B9%E5%88%A5%E8%BF%BD%E6%B1%82%E5%8B%95%E4%BD%9C%E7%9A%84%E5%A4%96%E5%9E%8B%EF%BC%8CPolestar+%E7%B3%BB%E7%B5%B1%E7%9A%84%E5%BD%BC%E6%8B%89%E6%8F%90%E6%96%AF%E9%80%8F%E9%81%8E%E5%85%AD%E5%A4%A7%E9%81%8B%E5%8B%95%E5%8E%9F%E5%89%87%EF%BC%8C%E8%AE%93%E4%BD%A0%E5%AD%B8%E8%91%97%E6%88%90%E7%82%BA%E8%87%AA%E5%B7%B1%E7%9A%84%E8%80%81%E5%B8%AB%E3%80%82%E5%AE%83%E5%80%91%E5%88%86%E5%88%A5%E6%98%AF%E3%80%8C%E5%91%BC%E5%90%B8%E3%80%8D%E3%80%81%E3%80%8C%E6%A0%B8%E5%BF%83%E6%8E%A7%E5%88%B6%E3%80%8D%E3%80%81%E3%80%8C%E5%A2%9E%E5%8A%A0%E8%84%8A%E6%A4%8E%E5%88%86%E7%AF%80%E6%B4%BB%E5%8B%95%E3%80%8D%E3%80%81%E3%80%8C%E9%A0%AD%E8%82%A9%E9%A0%B8%E6%95%B4%E5%90%88%E3%80%8D%E3%80%81%E3%80%8C%E8%89%AF%E5%A5%BD%E7%9A%84%E8%BA%AB%E9%AB%94%E6%8E%92%E5%88%97%E3%80%8D%E5%92%8C%E3%80%8C%E5%8B%95%E4%BD%9C%E6%95%B4%E5%90%88%E3%80%8D%E3%80%82+%E4%B9%9F%E5%9B%A0%E7%82%BA%E9%87%8D%E8%A6%96%E6%AD%A3%E7%A2%BA%E7%9A%84%E8%BA%AB%E9%AB%94%E6%8E%92%E5%88%97%E5%92%8C%E7%94%A8%E5%8A%9B%E6%96%B9%E5%BC%8F%EF%BC%8C%E5%BD%BC%E6%8B%89%E6%8F%90%E6%96%AF%E6%98%AF%E4%B8%80%E7%A8%AE%E7%9B%B8%E5%B0%8D%E5%AE%89%E5%85%A8%E7%9A%84%E9%81%8B%E5%8B%95%E3%80%82) [彼拉提斯由德國人喬瑟夫• 彼拉提斯（Joseph H. Pilates) 所創立，一開始他將這項運動命名為「控制學」（contrology)。 顧名思義這是一項讓你學習如何控制身體的運動。](https://www.housoma.com/pilates-w4pm-s007/#:~:text=%E5%BD%BC%E6%8B%89%E6%8F%90%E6%96%AF%E7%94%B1%E5%BE%B7%E5%9C%8B%E4%BA%BA%E5%96%AC%E7%91%9F%E5%A4%AB%E2%80%A2+%E5%BD%BC%E6%8B%89%E6%8F%90%E6%96%AF%EF%BC%88Joseph+H.+Pilates%29+%E6%89%80%E5%89%B5%E7%AB%8B%EF%BC%8C%E4%B8%80%E9%96%8B%E5%A7%8B%E4%BB%96%E5%B0%87%E9%80%99%E9%A0%85%E9%81%8B%E5%8B%95%E5%91%BD%E5%90%8D%E7%82%BA%E3%80%8C%E6%8E%A7%E5%88%B6%E5%AD%B8%E3%80%8D%EF%BC%88contrology%29%E3%80%82+%E9%A1%A7%E5%90%8D%E6%80%9D%E7%BE%A9%E9%80%99%E6%98%AF%E4%B8%80%E9%A0%85%E8%AE%93%E4%BD%A0%E5%AD%B8%E7%BF%92%E5%A6%82%E4%BD%95%E6%8E%A7%E5%88%B6%E8%BA%AB%E9%AB%94%E7%9A%84%E9%81%8B%E5%8B%95%E3%80%82) [第十，對於外在世界，我們應該抱持一種宿命論的態度：我們應該認識到，過去發生在我們身上的事情以及此刻正發生在我們身上的事情是超越我們的控制的，所以，為這些事情煩惱是愚蠢的。](https://www.books.com.tw/web/sys_serialtext/?item=0010778040&page=2#:~:text=%E7%AC%AC%E5%8D%81%EF%BC%8C%E5%B0%8D%E6%96%BC%E5%A4%96%E5%9C%A8%E4%B8%96%E7%95%8C%EF%BC%8C%E6%88%91%E5%80%91%E6%87%89%E8%A9%B2%E6%8A%B1%E6%8C%81%E4%B8%80%E7%A8%AE%E5%AE%BF%E5%91%BD%E8%AB%96%E7%9A%84%E6%85%8B%E5%BA%A6%EF%BC%9A%E6%88%91%E5%80%91%E6%87%89%E8%A9%B2%E8%AA%8D%E8%AD%98%E5%88%B0%EF%BC%8C%E9%81%8E%E5%8E%BB%E7%99%BC%E7%94%9F%E5%9C%A8%E6%88%91%E5%80%91%E8%BA%AB%E4%B8%8A%E7%9A%84%E4%BA%8B%E6%83%85%E4%BB%A5%E5%8F%8A%E6%AD%A4%E5%88%BB%E6%AD%A3%E7%99%BC%E7%94%9F%E5%9C%A8%E6%88%91%E5%80%91%E8%BA%AB%E4%B8%8A%E7%9A%84%E4%BA%8B%E6%83%85%E6%98%AF%E8%B6%85%E8%B6%8A%E6%88%91%E5%80%91%E7%9A%84%E6%8E%A7%E5%88%B6%E7%9A%84%EF%BC%8C%E6%89%80%E4%BB%A5%EF%BC%8C%E7%82%BA%E9%80%99%E4%BA%9B%E4%BA%8B%E6%83%85%E7%85%A9%E6%83%B1%E6%98%AF%E6%84%9A%E8%A0%A2%E7%9A%84%E3%80%82) [第八，為了抑制我們去操心那些超出我們控制力的事物的傾向，斯多噶學派的哲學家建議我們對生活中的各種事物採取「分類」加「優先處理」的方法，也就是將這些事物分成我們完全無法控制的事物、我們能夠完全控制的事物，以及我們能夠控制一些但又不能完全控制的事物。](https://www.books.com.tw/web/sys_serialtext/?item=0010778040&page=2#:~:text=%E7%AC%AC%E5%85%AB%EF%BC%8C%E7%82%BA%E4%BA%86%E6%8A%91%E5%88%B6%E6%88%91%E5%80%91%E5%8E%BB%E6%93%8D%E5%BF%83%E9%82%A3%E4%BA%9B%E8%B6%85%E5%87%BA%E6%88%91%E5%80%91%E6%8E%A7%E5%88%B6%E5%8A%9B%E7%9A%84%E4%BA%8B%E7%89%A9%E7%9A%84%E5%82%BE%E5%90%91%EF%BC%8C%E6%96%AF%E5%A4%9A%E5%99%B6%E5%AD%B8%E6%B4%BE%E7%9A%84%E5%93%B2%E5%AD%B8%E5%AE%B6%E5%BB%BA%E8%AD%B0%E6%88%91%E5%80%91%E5%B0%8D%E7%94%9F%E6%B4%BB%E4%B8%AD%E7%9A%84%E5%90%84%E7%A8%AE%E4%BA%8B%E7%89%A9%E6%8E%A1%E5%8F%96%E3%80%8C%E5%88%86%E9%A1%9E%E3%80%8D%E5%8A%A0%E3%80%8C%E5%84%AA%E5%85%88%E8%99%95%E7%90%86%E3%80%8D%E7%9A%84%E6%96%B9%E6%B3%95%EF%BC%8C%E4%B9%9F%E5%B0%B1%E6%98%AF%E5%B0%87%E9%80%99%E4%BA%9B%E4%BA%8B%E7%89%A9%E5%88%86%E6%88%90%E6%88%91%E5%80%91%E5%AE%8C%E5%85%A8%E7%84%A1%E6%B3%95%E6%8E%A7%E5%88%B6%E7%9A%84%E4%BA%8B%E7%89%A9%E3%80%81%E6%88%91%E5%80%91%E8%83%BD%E5%A4%A0%E5%AE%8C%E5%85%A8%E6%8E%A7%E5%88%B6%E7%9A%84%E4%BA%8B%E7%89%A9%EF%BC%8C%E4%BB%A5%E5%8F%8A%E6%88%91%E5%80%91%E8%83%BD%E5%A4%A0%E6%8E%A7%E5%88%B6%E4%B8%80%E4%BA%9B%E4%BD%86%E5%8F%88%E4%B8%8D%E8%83%BD%E5%AE%8C%E5%85%A8%E6%8E%A7%E5%88%B6%E7%9A%84%E4%BA%8B%E7%89%A9%E3%80%82) [斯多噶學派認為，你能控制的範圍只有你的心。](https://www.books.com.tw/web/sys_serialtext/?item=0010784805&page=2#:~:text=%E6%96%AF%E5%A4%9A%E5%99%B6%E5%AD%B8%E6%B4%BE%E8%AA%8D%E7%82%BA%EF%BC%8C%E4%BD%A0%E8%83%BD%E6%8E%A7%E5%88%B6%E7%9A%84%E7%AF%84%E5%9C%8D%E5%8F%AA%E6%9C%89%E4%BD%A0%E7%9A%84%E5%BF%83%E3%80%82) [到了晚上，請再次提醒自己，很多事是你控制不了的，也要確認自己的抉擇範圍有多大。](https://www.books.com.tw/web/sys_serialtext/?item=0010784805#:~:text=%E5%88%B0%E4%BA%86%E6%99%9A%E4%B8%8A%EF%BC%8C%E8%AB%8B%E5%86%8D%E6%AC%A1%E6%8F%90%E9%86%92%E8%87%AA%E5%B7%B1%EF%BC%8C%E5%BE%88%E5%A4%9A%E4%BA%8B%E6%98%AF%E4%BD%A0%E6%8E%A7%E5%88%B6%E4%B8%8D%E4%BA%86%E7%9A%84%EF%BC%8C%E4%B9%9F%E8%A6%81%E7%A2%BA%E8%AA%8D%E8%87%AA%E5%B7%B1%E7%9A%84%E6%8A%89%E6%93%87%E7%AF%84%E5%9C%8D%E6%9C%89%E5%A4%9A%E5%A4%A7%E3%80%82) [與現實抗爭，會讓負能量累積到自己無法控制的地步。](https://www.books.com.tw/web/sys_serialtext/?item=0010834118&page=2#:~:text=%E8%88%87%E7%8F%BE%E5%AF%A6%E6%8A%97%E7%88%AD%EF%BC%8C%E6%9C%83%E8%AE%93%E8%B2%A0%E8%83%BD%E9%87%8F%E7%B4%AF%E7%A9%8D%E5%88%B0%E8%87%AA%E5%B7%B1%E7%84%A1%E6%B3%95%E6%8E%A7%E5%88%B6%E7%9A%84%E5%9C%B0%E6%AD%A5%E3%80%82) [裏的能力。-,動態平衡,控制的能力，以及建立新支撐面的能力。,-靜態平衡進](https://github.com/leo424y/ACE-CPT-Notes/blob/master/ACE-Notes/ACE-chap09-1.md#:~:text=%E8%A3%8F%E7%9A%84%E8%83%BD%E5%8A%9B%E3%80%82-%2C%E5%8B%95%E6%85%8B%E5%B9%B3%E8%A1%A1%2C%E6%8E%A7%E5%88%B6%E7%9A%84%E8%83%BD%E5%8A%9B%EF%BC%8C%E4%BB%A5%E5%8F%8A%E5%BB%BA%E7%AB%8B%E6%96%B0%E6%94%AF%E6%92%90%E9%9D%A2%E7%9A%84%E8%83%BD%E5%8A%9B%E3%80%82%2C-%E9%9D%9C%E6%85%8B%E5%B9%B3%E8%A1%A1%E9%80%B2) [無法達到30秒則意味着靜態平衡和控制姿勢的能力不足。](https://github.com/leo424y/ACE-CPT-Notes/blob/master/ACE-Notes/ACE-chap07-3.md#:~:text=%E7%84%A1%E6%B3%95%E9%81%94%E5%88%B030%E7%A7%92%E5%89%87%E6%84%8F%E5%91%B3%E7%9D%80%E9%9D%9C%E6%85%8B%E5%B9%B3%E8%A1%A1%E5%92%8C%E6%8E%A7%E5%88%B6%E5%A7%BF%E5%8B%A2%E7%9A%84%E8%83%BD%E5%8A%9B%E4%B8%8D%E8%B6%B3%E3%80%82) [先練到肌肉疲勞，然後教練在向心收縮的階段幫助他擡舉的情況下，進行3到5次的重複運動，或者控制不了下降了。](https://github.com/leo424y/ACE-CPT-Notes/blob/master/ACE-Notes/ACE-chap10-2.md#:~:text=%E5%85%88%E7%B7%B4%E5%88%B0%E8%82%8C%E8%82%89%E7%96%B2%E5%8B%9E%EF%BC%8C%E7%84%B6%E5%BE%8C%E6%95%99%E7%B7%B4%E5%9C%A8%E5%90%91%E5%BF%83%E6%94%B6%E7%B8%AE%E7%9A%84%E9%9A%8E%E6%AE%B5%E5%B9%AB%E5%8A%A9%E4%BB%96%E6%93%A1%E8%88%89%E7%9A%84%E6%83%85%E6%B3%81%E4%B8%8B%EF%BC%8C%E9%80%B2%E8%A1%8C3%E5%88%B05%E6%AC%A1%E7%9A%84%E9%87%8D%E8%A4%87%E9%81%8B%E5%8B%95%EF%BC%8C%E6%88%96%E8%80%85%E6%8E%A7%E5%88%B6%E4%B8%8D%E4%BA%86%E4%B8%8B%E9%99%8D%E4%BA%86%E3%80%82) [羣（見頻率）-,超重者與希望控制體重的人（兩倍）,-中等強度：每週](https://github.com/leo424y/ACE-CPT-Notes/blob/master/ACE-Notes/ACE-chap11.md#:~:text=%E7%BE%A3%EF%BC%88%E8%A6%8B%E9%A0%BB%E7%8E%87%EF%BC%89-%2C%E8%B6%85%E9%87%8D%E8%80%85%E8%88%87%E5%B8%8C%E6%9C%9B%E6%8E%A7%E5%88%B6%E9%AB%94%E9%87%8D%E7%9A%84%E4%BA%BA%EF%BC%88%E5%85%A9%E5%80%8D%EF%BC%89%2C-%E4%B8%AD%E7%AD%89%E5%BC%B7%E5%BA%A6%EF%BC%9A%E6%AF%8F%E9%80%B1) [小心用戶上傳的內容: 控制大小比例裁切、小心 avatar 背景，例如剛好白色跟背景一樣 (可加上 box 陰影 或半透明匡線)](https://ihower.tw/blog/archives/10556#:~:text=%E5%B0%8F%E5%BF%83%E7%94%A8%E6%88%B6%E4%B8%8A%E5%82%B3%E7%9A%84%E5%85%A7%E5%AE%B9%3A+%E6%8E%A7%E5%88%B6%E5%A4%A7%E5%B0%8F%E6%AF%94%E4%BE%8B%E8%A3%81%E5%88%87%E3%80%81%E5%B0%8F%E5%BF%83+avatar+%E8%83%8C%E6%99%AF%EF%BC%8C%E4%BE%8B%E5%A6%82%E5%89%9B%E5%A5%BD%E7%99%BD%E8%89%B2%E8%B7%9F%E8%83%8C%E6%99%AF%E4%B8%80%E6%A8%A3+%28%E5%8F%AF%E5%8A%A0%E4%B8%8A+box+%E9%99%B0%E5%BD%B1+%E6%88%96%E5%8D%8A%E9%80%8F%E6%98%8E%E5%8C%A1%E7%B7%9A%29) [在需求端做好複雜度控制，促進產品標準化和設計優化，給供應鏈好的輸入，才能控制成本縮短交期。](https://ihower.tw/blog/archives/10627#:~:text=%E5%9C%A8%E9%9C%80%E6%B1%82%E7%AB%AF%E5%81%9A%E5%A5%BD%E8%A4%87%E9%9B%9C%E5%BA%A6%E6%8E%A7%E5%88%B6%EF%BC%8C%E4%BF%83%E9%80%B2%E7%94%A2%E5%93%81%E6%A8%99%E6%BA%96%E5%8C%96%E5%92%8C%E8%A8%AD%E8%A8%88%E5%84%AA%E5%8C%96%EF%BC%8C%E7%B5%A6%E4%BE%9B%E6%87%89%E9%8F%88%E5%A5%BD%E7%9A%84%E8%BC%B8%E5%85%A5%EF%BC%8C%E6%89%8D%E8%83%BD%E6%8E%A7%E5%88%B6%E6%88%90%E6%9C%AC%E7%B8%AE%E7%9F%AD%E4%BA%A4%E6%9C%9F%E3%80%82) [臉書此後擴大了政治廣告的透明度，賦予使用者更多的政治廣告控制權，谷歌與推特則是拒絕在台灣的選舉期間投放政治廣告。](https://www.storm.mg/article/3493604?mode=whole#:~:text=%E8%87%89%E6%9B%B8%E6%AD%A4%E5%BE%8C%E6%93%B4%E5%A4%A7%E4%BA%86%E6%94%BF%E6%B2%BB%E5%BB%A3%E5%91%8A%E7%9A%84%E9%80%8F%E6%98%8E%E5%BA%A6%EF%BC%8C%E8%B3%A6%E4%BA%88%E4%BD%BF%E7%94%A8%E8%80%85%E6%9B%B4%E5%A4%9A%E7%9A%84%E6%94%BF%E6%B2%BB%E5%BB%A3%E5%91%8A%E6%8E%A7%E5%88%B6%E6%AC%8A%EF%BC%8C%E8%B0%B7%E6%AD%8C%E8%88%87%E6%8E%A8%E7%89%B9%E5%89%87%E6%98%AF%E6%8B%92%E7%B5%95%E5%9C%A8%E5%8F%B0%E7%81%A3%E7%9A%84%E9%81%B8%E8%88%89%E6%9C%9F%E9%96%93%E6%8A%95%E6%94%BE%E6%94%BF%E6%B2%BB%E5%BB%A3%E5%91%8A%E3%80%82) [所謂「肥胖」指的是體內脂肪堆積過多產生的疾病。儘管肥胖不會帶來立即的生命威脅，但醫學研究發現，肥胖與罹患心血管疾病、中風、糖尿病和部份惡性腫 瘤有密切的關聯性(Himes, 2000)。根據1996年國民營養調查顯示，國人屬於過重體態(overweight)約佔11%，屬於肥胖體態(obesity)則佔了13%的比 例。值得注意的是，BMI (body mass index)超過27以上的成人，平均有八成五會出現與肥胖相關的代謝疾病。因此，宣導民眾正確的體重認知和控制方式將有助於減少肥胖造成的醫療負擔。](https://srda.sinica.edu.tw/datasearch_detail.php?id=1855#:~:text=%E6%89%80%E8%AC%82%E3%80%8C%E8%82%A5%E8%83%96%E3%80%8D%E6%8C%87%E7%9A%84%E6%98%AF%E9%AB%94%E5%85%A7%E8%84%82%E8%82%AA%E5%A0%86%E7%A9%8D%E9%81%8E%E5%A4%9A%E7%94%A2%E7%94%9F%E7%9A%84%E7%96%BE%E7%97%85%E3%80%82%E5%84%98%E7%AE%A1%E8%82%A5%E8%83%96%E4%B8%8D%E6%9C%83%E5%B8%B6%E4%BE%86%E7%AB%8B%E5%8D%B3%E7%9A%84%E7%94%9F%E5%91%BD%E5%A8%81%E8%84%85%EF%BC%8C%E4%BD%86%E9%86%AB%E5%AD%B8%E7%A0%94%E7%A9%B6%E7%99%BC%E7%8F%BE%EF%BC%8C%E8%82%A5%E8%83%96%E8%88%87%E7%BD%B9%E6%82%A3%E5%BF%83%E8%A1%80%E7%AE%A1%E7%96%BE%E7%97%85%E3%80%81%E4%B8%AD%E9%A2%A8%E3%80%81%E7%B3%96%E5%B0%BF%E7%97%85%E5%92%8C%E9%83%A8%E4%BB%BD%E6%83%A1%E6%80%A7%E8%85%AB+%E7%98%A4%E6%9C%89%E5%AF%86%E5%88%87%E7%9A%84%E9%97%9C%E8%81%AF%E6%80%A7%28Himes%2C+2000%29%E3%80%82%E6%A0%B9%E6%93%9A1996%E5%B9%B4%E5%9C%8B%E6%B0%91%E7%87%9F%E9%A4%8A%E8%AA%BF%E6%9F%A5%E9%A1%AF%E7%A4%BA%EF%BC%8C%E5%9C%8B%E4%BA%BA%E5%B1%AC%E6%96%BC%E9%81%8E%E9%87%8D%E9%AB%94%E6%85%8B%28overweight%29%E7%B4%84%E4%BD%9411%25%EF%BC%8C%E5%B1%AC%E6%96%BC%E8%82%A5%E8%83%96%E9%AB%94%E6%85%8B%28obesity%29%E5%89%87%E4%BD%94%E4%BA%8613%25%E7%9A%84%E6%AF%94+%E4%BE%8B%E3%80%82%E5%80%BC%E5%BE%97%E6%B3%A8%E6%84%8F%E7%9A%84%E6%98%AF%EF%BC%8CBMI+%28body+mass+index%29%E8%B6%85%E9%81%8E27%E4%BB%A5%E4%B8%8A%E7%9A%84%E6%88%90%E4%BA%BA%EF%BC%8C%E5%B9%B3%E5%9D%87%E6%9C%89%E5%85%AB%E6%88%90%E4%BA%94%E6%9C%83%E5%87%BA%E7%8F%BE%E8%88%87%E8%82%A5%E8%83%96%E7%9B%B8%E9%97%9C%E7%9A%84%E4%BB%A3%E8%AC%9D%E7%96%BE%E7%97%85%E3%80%82%E5%9B%A0%E6%AD%A4%EF%BC%8C%E5%AE%A3%E5%B0%8E%E6%B0%91%E7%9C%BE%E6%AD%A3%E7%A2%BA%E7%9A%84%E9%AB%94%E9%87%8D%E8%AA%8D%E7%9F%A5%E5%92%8C%E6%8E%A7%E5%88%B6%E6%96%B9%E5%BC%8F%E5%B0%87%E6%9C%89%E5%8A%A9%E6%96%BC%E6%B8%9B%E5%B0%91%E8%82%A5%E8%83%96%E9%80%A0%E6%88%90%E7%9A%84%E9%86%AB%E7%99%82%E8%B2%A0%E6%93%94%E3%80%82) [台灣終於有新冠疫苗可以打了！身為新冠肺炎的高危險群，肥胖的人該把握瘦身契機，在打疫苗前趕緊控制體重。有研究發現，打完兩劑輝瑞BNT疫苗，肥胖者產生的抗體比一般人還少一半，原因可能是脂肪太多。](https://www.commonhealth.com.tw/article/83785#:~:text=%E5%8F%B0%E7%81%A3%E7%B5%82%E6%96%BC%E6%9C%89%E6%96%B0%E5%86%A0%E7%96%AB%E8%8B%97%E5%8F%AF%E4%BB%A5%E6%89%93%E4%BA%86%EF%BC%81%E8%BA%AB%E7%82%BA%E6%96%B0%E5%86%A0%E8%82%BA%E7%82%8E%E7%9A%84%E9%AB%98%E5%8D%B1%E9%9A%AA%E7%BE%A4%EF%BC%8C%E8%82%A5%E8%83%96%E7%9A%84%E4%BA%BA%E8%A9%B2%E6%8A%8A%E6%8F%A1%E7%98%A6%E8%BA%AB%E5%A5%91%E6%A9%9F%EF%BC%8C%E5%9C%A8%E6%89%93%E7%96%AB%E8%8B%97%E5%89%8D%E8%B6%95%E7%B7%8A%E6%8E%A7%E5%88%B6%E9%AB%94%E9%87%8D%E3%80%82%E6%9C%89%E7%A0%94%E7%A9%B6%E7%99%BC%E7%8F%BE%EF%BC%8C%E6%89%93%E5%AE%8C%E5%85%A9%E5%8A%91%E8%BC%9D%E7%91%9EBNT%E7%96%AB%E8%8B%97%EF%BC%8C%E8%82%A5%E8%83%96%E8%80%85%E7%94%A2%E7%94%9F%E7%9A%84%E6%8A%97%E9%AB%94%E6%AF%94%E4%B8%80%E8%88%AC%E4%BA%BA%E9%82%84%E5%B0%91%E4%B8%80%E5%8D%8A%EF%BC%8C%E5%8E%9F%E5%9B%A0%E5%8F%AF%E8%83%BD%E6%98%AF%E8%84%82%E8%82%AA%E5%A4%AA%E5%A4%9A%E3%80%82) [健康吃：三多三少-多喝白開水、多吃蔬果、多全穀雜糧、少油、少鹽、少糖。每天減少攝取500大卡熱量；或減少攝食300大卡熱量，且增加體能活動多消耗200大卡，就可以每週減重約0.5公斤。並且要注意控制體重時，每日攝取熱量不可低於1200大卡。](https://www.mohw.gov.tw/cp-3796-42429-1.html#:~:text=%E5%81%A5%E5%BA%B7%E5%90%83%EF%BC%9A%E4%B8%89%E5%A4%9A%E4%B8%89%E5%B0%91-%E5%A4%9A%E5%96%9D%E7%99%BD%E9%96%8B%E6%B0%B4%E3%80%81%E5%A4%9A%E5%90%83%E8%94%AC%E6%9E%9C%E3%80%81%E5%A4%9A%E5%85%A8%E7%A9%80%E9%9B%9C%E7%B3%A7%E3%80%81%E5%B0%91%E6%B2%B9%E3%80%81%E5%B0%91%E9%B9%BD%E3%80%81%E5%B0%91%E7%B3%96%E3%80%82%E6%AF%8F%E5%A4%A9%E6%B8%9B%E5%B0%91%E6%94%9D%E5%8F%96500%E5%A4%A7%E5%8D%A1%E7%86%B1%E9%87%8F%EF%BC%9B%E6%88%96%E6%B8%9B%E5%B0%91%E6%94%9D%E9%A3%9F300%E5%A4%A7%E5%8D%A1%E7%86%B1%E9%87%8F%EF%BC%8C%E4%B8%94%E5%A2%9E%E5%8A%A0%E9%AB%94%E8%83%BD%E6%B4%BB%E5%8B%95%E5%A4%9A%E6%B6%88%E8%80%97200%E5%A4%A7%E5%8D%A1%EF%BC%8C%E5%B0%B1%E5%8F%AF%E4%BB%A5%E6%AF%8F%E9%80%B1%E6%B8%9B%E9%87%8D%E7%B4%840.5%E5%85%AC%E6%96%A4%E3%80%82%E4%B8%A6%E4%B8%94%E8%A6%81%E6%B3%A8%E6%84%8F%E6%8E%A7%E5%88%B6%E9%AB%94%E9%87%8D%E6%99%82%EF%BC%8C%E6%AF%8F%E6%97%A5%E6%94%9D%E5%8F%96%E7%86%B1%E9%87%8F%E4%B8%8D%E5%8F%AF%E4%BD%8E%E6%96%BC1200%E5%A4%A7%E5%8D%A1%E3%80%82) [把四肢與軀幹的各個關節、連接處都當作驅動點，小至指結，大至膝關節，體會連貫流動式的動作關聯，也要學會斷裂單獨控制（break, isolation）的身體使用](https://ruzimato.pixnet.net/blog/post/47442693#:~:text=%E6%8A%8A%E5%9B%9B%E8%82%A2%E8%88%87%E8%BB%80%E5%B9%B9%E7%9A%84%E5%90%84%E5%80%8B%E9%97%9C%E7%AF%80%E3%80%81%E9%80%A3%E6%8E%A5%E8%99%95%E9%83%BD%E7%95%B6%E4%BD%9C%E9%A9%85%E5%8B%95%E9%BB%9E%EF%BC%8C%E5%B0%8F%E8%87%B3%E6%8C%87%E7%B5%90%EF%BC%8C%E5%A4%A7%E8%87%B3%E8%86%9D%E9%97%9C%E7%AF%80%EF%BC%8C%E9%AB%94%E6%9C%83%E9%80%A3%E8%B2%AB%E6%B5%81%E5%8B%95%E5%BC%8F%E7%9A%84%E5%8B%95%E4%BD%9C%E9%97%9C%E8%81%AF%EF%BC%8C%E4%B9%9F%E8%A6%81%E5%AD%B8%E6%9C%83%E6%96%B7%E8%A3%82%E5%96%AE%E7%8D%A8%E6%8E%A7%E5%88%B6%EF%BC%88break%2C+isolation%EF%BC%89%E7%9A%84%E8%BA%AB%E9%AB%94%E4%BD%BF%E7%94%A8) [文章中幾位舞蹈系的學生分享：「葛藍姆技巧的release不光只是鬆開釋放肌肉，而是讓能量散播延伸到身體各處。（練習了葛藍姆技巧之後）在當代舞蹈的課堂上，我發現自己在release時能控制得更好。」、「（葛藍姆技巧）那是一種很帝王般大器高貴的技巧，我發現可以我可以打開自己的胸骨、打開手臂的活動範圍。那也幫助我去調適小肌群，知道如何在裡面動作。」、「葛藍姆技巧可以用到之前從沒想過的肌群，現在背部的線條比過去更為明顯。」](https://ruzimato.pixnet.net/blog/post/47455467#:~:text=%E6%96%87%E7%AB%A0%E4%B8%AD%E5%B9%BE%E4%BD%8D%E8%88%9E%E8%B9%88%E7%B3%BB%E7%9A%84%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%EF%BC%9A%E3%80%8C%E8%91%9B%E8%97%8D%E5%A7%86%E6%8A%80%E5%B7%A7%E7%9A%84release%E4%B8%8D%E5%85%89%E5%8F%AA%E6%98%AF%E9%AC%86%E9%96%8B%E9%87%8B%E6%94%BE%E8%82%8C%E8%82%89%EF%BC%8C%E8%80%8C%E6%98%AF%E8%AE%93%E8%83%BD%E9%87%8F%E6%95%A3%E6%92%AD%E5%BB%B6%E4%BC%B8%E5%88%B0%E8%BA%AB%E9%AB%94%E5%90%84%E8%99%95%E3%80%82%EF%BC%88%E7%B7%B4%E7%BF%92%E4%BA%86%E8%91%9B%E8%97%8D%E5%A7%86%E6%8A%80%E5%B7%A7%E4%B9%8B%E5%BE%8C%EF%BC%89%E5%9C%A8%E7%95%B6%E4%BB%A3%E8%88%9E%E8%B9%88%E7%9A%84%E8%AA%B2%E5%A0%82%E4%B8%8A%EF%BC%8C%E6%88%91%E7%99%BC%E7%8F%BE%E8%87%AA%E5%B7%B1%E5%9C%A8release%E6%99%82%E8%83%BD%E6%8E%A7%E5%88%B6%E5%BE%97%E6%9B%B4%E5%A5%BD%E3%80%82%E3%80%8D%E3%80%81%E3%80%8C%EF%BC%88%E8%91%9B%E8%97%8D%E5%A7%86%E6%8A%80%E5%B7%A7%EF%BC%89%E9%82%A3%E6%98%AF%E4%B8%80%E7%A8%AE%E5%BE%88%E5%B8%9D%E7%8E%8B%E8%88%AC%E5%A4%A7%E5%99%A8%E9%AB%98%E8%B2%B4%E7%9A%84%E6%8A%80%E5%B7%A7%EF%BC%8C%E6%88%91%E7%99%BC%E7%8F%BE%E5%8F%AF%E4%BB%A5%E6%88%91%E5%8F%AF%E4%BB%A5%E6%89%93%E9%96%8B%E8%87%AA%E5%B7%B1%E7%9A%84%E8%83%B8%E9%AA%A8%E3%80%81%E6%89%93%E9%96%8B%E6%89%8B%E8%87%82%E7%9A%84%E6%B4%BB%E5%8B%95%E7%AF%84%E5%9C%8D%E3%80%82%E9%82%A3%E4%B9%9F%E5%B9%AB%E5%8A%A9%E6%88%91%E5%8E%BB%E8%AA%BF%E9%81%A9%E5%B0%8F%E8%82%8C%E7%BE%A4%EF%BC%8C%E7%9F%A5%E9%81%93%E5%A6%82%E4%BD%95%E5%9C%A8%E8%A3%A1%E9%9D%A2%E5%8B%95%E4%BD%9C%E3%80%82%E3%80%8D%E3%80%81%E3%80%8C%E8%91%9B%E8%97%8D%E5%A7%86%E6%8A%80%E5%B7%A7%E5%8F%AF%E4%BB%A5%E7%94%A8%E5%88%B0%E4%B9%8B%E5%89%8D%E5%BE%9E%E6%B2%92%E6%83%B3%E9%81%8E%E7%9A%84%E8%82%8C%E7%BE%A4%EF%BC%8C%E7%8F%BE%E5%9C%A8%E8%83%8C%E9%83%A8%E7%9A%84%E7%B7%9A%E6%A2%9D%E6%AF%94%E9%81%8E%E5%8E%BB%E6%9B%B4%E7%82%BA%E6%98%8E%E9%A1%AF%E3%80%82%E3%80%8D) [第一是移動重心的時間性（timing），要順勢而為；第二是身體的延伸，不是指要長手長腳，而是打開感覺空間但控制身體的狀態，就是所謂的鬆而不垮，維持張力但不緊張，所以走起來不應會頓點也不會踉蹌。](https://ruzimato.pixnet.net/blog/post/49223416-喚起心中的舞踏手---山海塾訓練方法工作坊-#:~:text=%E7%AC%AC%E4%B8%80%E6%98%AF%E7%A7%BB%E5%8B%95%E9%87%8D%E5%BF%83%E7%9A%84%E6%99%82%E9%96%93%E6%80%A7%EF%BC%88timing%EF%BC%89%EF%BC%8C%E8%A6%81%E9%A0%86%E5%8B%A2%E8%80%8C%E7%82%BA%EF%BC%9B%E7%AC%AC%E4%BA%8C%E6%98%AF%E8%BA%AB%E9%AB%94%E7%9A%84%E5%BB%B6%E4%BC%B8%EF%BC%8C%E4%B8%8D%E6%98%AF%E6%8C%87%E8%A6%81%E9%95%B7%E6%89%8B%E9%95%B7%E8%85%B3%EF%BC%8C%E8%80%8C%E6%98%AF%E6%89%93%E9%96%8B%E6%84%9F%E8%A6%BA%E7%A9%BA%E9%96%93%E4%BD%86%E6%8E%A7%E5%88%B6%E8%BA%AB%E9%AB%94%E7%9A%84%E7%8B%80%E6%85%8B%EF%BC%8C%E5%B0%B1%E6%98%AF%E6%89%80%E8%AC%82%E7%9A%84%E9%AC%86%E8%80%8C%E4%B8%8D%E5%9E%AE%EF%BC%8C%E7%B6%AD%E6%8C%81%E5%BC%B5%E5%8A%9B%E4%BD%86%E4%B8%8D%E7%B7%8A%E5%BC%B5%EF%BC%8C%E6%89%80%E4%BB%A5%E8%B5%B0%E8%B5%B7%E4%BE%86%E4%B8%8D%E6%87%89%E6%9C%83%E9%A0%93%E9%BB%9E%E4%B9%9F%E4%B8%8D%E6%9C%83%E8%B8%89%E8%B9%8C%E3%80%82) [其實肌肉是一定要用力的，主要是時間性與力量大小協調的使用，以及從「大腦控制模式」到「心理控制模式」的轉換](https://ruzimato.pixnet.net/blog/post/49223416-喚起心中的舞踏手---山海塾訓練方法工作坊-#:~:text=%E5%85%B6%E5%AF%A6%E8%82%8C%E8%82%89%E6%98%AF%E4%B8%80%E5%AE%9A%E8%A6%81%E7%94%A8%E5%8A%9B%E7%9A%84%EF%BC%8C%E4%B8%BB%E8%A6%81%E6%98%AF%E6%99%82%E9%96%93%E6%80%A7%E8%88%87%E5%8A%9B%E9%87%8F%E5%A4%A7%E5%B0%8F%E5%8D%94%E8%AA%BF%E7%9A%84%E4%BD%BF%E7%94%A8%EF%BC%8C%E4%BB%A5%E5%8F%8A%E5%BE%9E%E3%80%8C%E5%A4%A7%E8%85%A6%E6%8E%A7%E5%88%B6%E6%A8%A1%E5%BC%8F%E3%80%8D%E5%88%B0%E3%80%8C%E5%BF%83%E7%90%86%E6%8E%A7%E5%88%B6%E6%A8%A1%E5%BC%8F%E3%80%8D%E7%9A%84%E8%BD%89%E6%8F%9B) [接觸即興的核心並非社交性的，不是為了與某人培養友誼，比較是奠基於重力、肢體上的關係。接觸即興的本質並非某一個人能夠控制，你必須學習同時作為跟隨者和領導者，這可能對來自任何文化的任何人都是一大功課。在各文化中都可以發現，接觸即興練習能夠擁抱各種不同特質。](http://blazewu.com/Ting/wordpress/專訪即興舞蹈教母-萳西．史密斯-nancy-s-smith/#:~:text=%E6%8E%A5%E8%A7%B8%E5%8D%B3%E8%88%88%E7%9A%84%E6%A0%B8%E5%BF%83%E4%B8%A6%E9%9D%9E%E7%A4%BE%E4%BA%A4%E6%80%A7%E7%9A%84%EF%BC%8C%E4%B8%8D%E6%98%AF%E7%82%BA%E4%BA%86%E8%88%87%E6%9F%90%E4%BA%BA%E5%9F%B9%E9%A4%8A%E5%8F%8B%E8%AA%BC%EF%BC%8C%E6%AF%94%E8%BC%83%E6%98%AF%E5%A5%A0%E5%9F%BA%E6%96%BC%E9%87%8D%E5%8A%9B%E3%80%81%E8%82%A2%E9%AB%94%E4%B8%8A%E7%9A%84%E9%97%9C%E4%BF%82%E3%80%82%E6%8E%A5%E8%A7%B8%E5%8D%B3%E8%88%88%E7%9A%84%E6%9C%AC%E8%B3%AA%E4%B8%A6%E9%9D%9E%E6%9F%90%E4%B8%80%E5%80%8B%E4%BA%BA%E8%83%BD%E5%A4%A0%E6%8E%A7%E5%88%B6%EF%BC%8C%E4%BD%A0%E5%BF%85%E9%A0%88%E5%AD%B8%E7%BF%92%E5%90%8C%E6%99%82%E4%BD%9C%E7%82%BA%E8%B7%9F%E9%9A%A8%E8%80%85%E5%92%8C%E9%A0%98%E5%B0%8E%E8%80%85%EF%BC%8C%E9%80%99%E5%8F%AF%E8%83%BD%E5%B0%8D%E4%BE%86%E8%87%AA%E4%BB%BB%E4%BD%95%E6%96%87%E5%8C%96%E7%9A%84%E4%BB%BB%E4%BD%95%E4%BA%BA%E9%83%BD%E6%98%AF%E4%B8%80%E5%A4%A7%E5%8A%9F%E8%AA%B2%E3%80%82%E5%9C%A8%E5%90%84%E6%96%87%E5%8C%96%E4%B8%AD%E9%83%BD%E5%8F%AF%E4%BB%A5%E7%99%BC%E7%8F%BE%EF%BC%8C%E6%8E%A5%E8%A7%B8%E5%8D%B3%E8%88%88%E7%B7%B4%E7%BF%92%E8%83%BD%E5%A4%A0%E6%93%81%E6%8A%B1%E5%90%84%E7%A8%AE%E4%B8%8D%E5%90%8C%E7%89%B9%E8%B3%AA%E3%80%82) [2. 著眼動作品質的訓練，像是動作控制、神經肌肉連結的精準度和速度，將有助銜接回歸後訓練肌力、體能、爆發力等的練習內容](https://ruzimato.pixnet.net/blog/post/49740390#:~:text=2.+%E8%91%97%E7%9C%BC%E5%8B%95%E4%BD%9C%E5%93%81%E8%B3%AA%E7%9A%84%E8%A8%93%E7%B7%B4%EF%BC%8C%E5%83%8F%E6%98%AF%E5%8B%95%E4%BD%9C%E6%8E%A7%E5%88%B6%E3%80%81%E7%A5%9E%E7%B6%93%E8%82%8C%E8%82%89%E9%80%A3%E7%B5%90%E7%9A%84%E7%B2%BE%E6%BA%96%E5%BA%A6%E5%92%8C%E9%80%9F%E5%BA%A6%EF%BC%8C%E5%B0%87%E6%9C%89%E5%8A%A9%E9%8A%9C%E6%8E%A5%E5%9B%9E%E6%AD%B8%E5%BE%8C%E8%A8%93%E7%B7%B4%E8%82%8C%E5%8A%9B%E3%80%81%E9%AB%94%E8%83%BD%E3%80%81%E7%88%86%E7%99%BC%E5%8A%9B%E7%AD%89%E7%9A%84%E7%B7%B4%E7%BF%92%E5%85%A7%E5%AE%B9) [心理病態與馬基維利主義的主要區別在於衝動，缺乏長期的計劃和自我控制。](https://zh.m.wikipedia.org/wiki/馬基雅維利主義_(心理學)#:~:text=%E5%BF%83%E7%90%86%E7%97%85%E6%85%8B%E8%88%87%E9%A6%AC%E5%9F%BA%E7%B6%AD%E5%88%A9%E4%B8%BB%E7%BE%A9%E7%9A%84%E4%B8%BB%E8%A6%81%E5%8D%80%E5%88%A5%E5%9C%A8%E6%96%BC%E8%A1%9D%E5%8B%95%EF%BC%8C%E7%BC%BA%E4%B9%8F%E9%95%B7%E6%9C%9F%E7%9A%84%E8%A8%88%E5%8A%83%E5%92%8C%E8%87%AA%E6%88%91%E6%8E%A7%E5%88%B6%E3%80%82) [如果剛好需要演出大跳為主的variation，爆發力訓練就有必要，可以考慮透過「增強式訓練」（plyometrics）像是跳箱、跳欄之類的動作，促進肌肉快速反應輸出大量力量的能力。但是跳躍能力也不僅是爆發力，核心穩定能力和爆發力所需的肌力也同等關鍵，因此訓練神經肌肉控制以有效連結遠端肢體和核心，增加阻力較高的肌力訓練，可能也會是必要的交叉訓練。又例如，當男舞者有大量雙人舞抬舉的需要，重量訓練就必須加強。](https://ruzimato.pixnet.net/blog/post/49181199-淺談交叉訓練（cross-training）--練舞之外還要#:~:text=%E5%A6%82%E6%9E%9C%E5%89%9B%E5%A5%BD%E9%9C%80%E8%A6%81%E6%BC%94%E5%87%BA%E5%A4%A7%E8%B7%B3%E7%82%BA%E4%B8%BB%E7%9A%84variation%EF%BC%8C%E7%88%86%E7%99%BC%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%B0%B1%E6%9C%89%E5%BF%85%E8%A6%81%EF%BC%8C%E5%8F%AF%E4%BB%A5%E8%80%83%E6%85%AE%E9%80%8F%E9%81%8E%E3%80%8C%E5%A2%9E%E5%BC%B7%E5%BC%8F%E8%A8%93%E7%B7%B4%E3%80%8D%EF%BC%88plyometrics%EF%BC%89%E5%83%8F%E6%98%AF%E8%B7%B3%E7%AE%B1%E3%80%81%E8%B7%B3%E6%AC%84%E4%B9%8B%E9%A1%9E%E7%9A%84%E5%8B%95%E4%BD%9C%EF%BC%8C%E4%BF%83%E9%80%B2%E8%82%8C%E8%82%89%E5%BF%AB%E9%80%9F%E5%8F%8D%E6%87%89%E8%BC%B8%E5%87%BA%E5%A4%A7%E9%87%8F%E5%8A%9B%E9%87%8F%E7%9A%84%E8%83%BD%E5%8A%9B%E3%80%82%E4%BD%86%E6%98%AF%E8%B7%B3%E8%BA%8D%E8%83%BD%E5%8A%9B%E4%B9%9F%E4%B8%8D%E5%83%85%E6%98%AF%E7%88%86%E7%99%BC%E5%8A%9B%EF%BC%8C%E6%A0%B8%E5%BF%83%E7%A9%A9%E5%AE%9A%E8%83%BD%E5%8A%9B%E5%92%8C%E7%88%86%E7%99%BC%E5%8A%9B%E6%89%80%E9%9C%80%E7%9A%84%E8%82%8C%E5%8A%9B%E4%B9%9F%E5%90%8C%E7%AD%89%E9%97%9C%E9%8D%B5%EF%BC%8C%E5%9B%A0%E6%AD%A4%E8%A8%93%E7%B7%B4%E7%A5%9E%E7%B6%93%E8%82%8C%E8%82%89%E6%8E%A7%E5%88%B6%E4%BB%A5%E6%9C%89%E6%95%88%E9%80%A3%E7%B5%90%E9%81%A0%E7%AB%AF%E8%82%A2%E9%AB%94%E5%92%8C%E6%A0%B8%E5%BF%83%EF%BC%8C%E5%A2%9E%E5%8A%A0%E9%98%BB%E5%8A%9B%E8%BC%83%E9%AB%98%E7%9A%84%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4%EF%BC%8C%E5%8F%AF%E8%83%BD%E4%B9%9F%E6%9C%83%E6%98%AF%E5%BF%85%E8%A6%81%E7%9A%84%E4%BA%A4%E5%8F%89%E8%A8%93%E7%B7%B4%E3%80%82%E5%8F%88%E4%BE%8B%E5%A6%82%EF%BC%8C%E7%95%B6%E7%94%B7%E8%88%9E%E8%80%85%E6%9C%89%E5%A4%A7%E9%87%8F%E9%9B%99%E4%BA%BA%E8%88%9E%E6%8A%AC%E8%88%89%E7%9A%84%E9%9C%80%E8%A6%81%EF%BC%8C%E9%87%8D%E9%87%8F%E8%A8%93%E7%B7%B4%E5%B0%B1%E5%BF%85%E9%A0%88%E5%8A%A0%E5%BC%B7%E3%80%82) [這又呼應了史考特一直在強調的一點：減脂是以飲食控制為主，運動為輔。](https://www.books.com.tw/web/sys_serialtext/?item=0010892389&page=3#:~:text=%E9%80%99%E5%8F%88%E5%91%BC%E6%87%89%E4%BA%86%E5%8F%B2%E8%80%83%E7%89%B9%E4%B8%80%E7%9B%B4%E5%9C%A8%E5%BC%B7%E8%AA%BF%E7%9A%84%E4%B8%80%E9%BB%9E%EF%BC%9A%E6%B8%9B%E8%84%82%E6%98%AF%E4%BB%A5%E9%A3%B2%E9%A3%9F%E6%8E%A7%E5%88%B6%E7%82%BA%E4%B8%BB%EF%BC%8C%E9%81%8B%E5%8B%95%E7%82%BA%E8%BC%94%E3%80%82) [天才們像狐狸一樣，喜歡四處遊蕩，他們的好奇心是隨機的，有時不受控制。](https://www.books.com.tw/web/sys_serialtext/?item=0010887471&page=7#:~:text=%E5%A4%A9%E6%89%8D%E5%80%91%E5%83%8F%E7%8B%90%E7%8B%B8%E4%B8%80%E6%A8%A3%EF%BC%8C%E5%96%9C%E6%AD%A1%E5%9B%9B%E8%99%95%E9%81%8A%E8%95%A9%EF%BC%8C%E4%BB%96%E5%80%91%E7%9A%84%E5%A5%BD%E5%A5%87%E5%BF%83%E6%98%AF%E9%9A%A8%E6%A9%9F%E7%9A%84%EF%BC%8C%E6%9C%89%E6%99%82%E4%B8%8D%E5%8F%97%E6%8E%A7%E5%88%B6%E3%80%82) 