推荐回答（3个）
级别：智慧天尊
2007年8月26日 身体抗击打能力训练
对于身体的磨练较之心理的磨练相对容易见效，其训练水平
高低亦体现为两个方面，即选手的肌肉质量和身体表面与内脏器
官对击打的承受适应能力。
实战空手道选手的肌肉质量主要表现为肌力大小、肌肉组织
结构强健与否。毫无疑问，通过肌力特训，增粗肌肉纤维，强化
肌腱结构，在缓冲、抵抗击打方面具有重要作用，比如强大的腹
直肌、腹内外侧肌，可以较好地保护腹部内脏器官；有力的颈肌
则可尽量减少头部遭受击打引起的震荡损伤，这也就是为什么泰
拳、拳击实战空手道选手强调颈肌、腹肌锻炼的原因。简言之，
强健的肌肉组织能够极大地增强抗击能力、当然，格斗空手道选
手必须避免类似健美选手般的肌肉结构方。具体训练方法可参看
前面力量训练内容。
任何人受到击打，都会造成不同程度的后果，这其中虽有一
些个体差异，但受过抗击打训练的人，比普通人要耐受击打，且
不易受伤；而抗击打训练水平高的选手比一般选手，更能适应高
强度的对抗和耐受重击，这是不争事实。实战空手道选手高超的
抗击打能力并非天生，而是经过后天艰苦高效的身体抗击打能力
训练逐渐形成的。身体表面(机体骨骼、肌肉)和内脏器官抗击
打能力训练方法有很多，除实战锻炼外，实战空手道选手多采用
下面的方法来发展：
1．对头面部、躯干都、腹部、手臂、大小腿入胫骨的排打
法。如自带拳套，或让同伴戴拳套轻拍或逐渐加力排拍踢打上述
部位；如以脚靶排打腹部；“如双方配带轻护具不防守，互相有控
制地试抬式踢打转换练习(图73)。
2．实心球练习法。此练法主要用来发展选手的腹部力量，
增强胸、腹部及肋部的抗击打能力。空心球重量一般为2。5公
斤。练习方法有二：(L)两人一组，练习者双腿并拢仰卧，双手
交叉抱于头后，收紧下颌，将头尽量抬离地面。同伴则双腿分开
站于习者臀部两侧，双手持实心球一个，依训练之需，分别做让
．球自然下落，或用力掷下的动作，击打习者胸、腹、肋部各部收
吸。习者在球落下即将击中瞬间，应迅速收腹，收腿(大小腿之
间夹角约为45度)，同时以鼻呼气抗打(图74、，75)。(2)两人
一组，由陪练者横跨于仰卧习者’(习者双手分开自然平卧于地)
的头上，双手持实心球分别下落击打习者左右肋部和腹部正面各
数次，习者在球击中瞬间，应紧肌呼气。(图76、77、78)实心
球练习的实际次数，依水平高低有所不同。有些冠军级空手道选
手每个部位每课各练20次，每天共60次。
参考资料：耐力素质训练方法及其原则
“泰拳王子”播求的抗击打竟然是这样练出来的，你能挨几拳!
提高自己抗击打能力 可以先用拳打自己的身体 用意念去顶受力点
以后慢慢加重 用木棒 等外部工具 练习 不过必须循序渐进
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