https://new.cupaobaidou.com/tag/%E8%AE%AD%E7%BB%83%E6%96%B9%E6%B3%95/Recent content in 训练方法 on 醋泡白豆Hugozh-CNWed, 24 Jan 2024 19:01:18 +0800https://new.cupaobaidou.com/archives/695/Wed, 09 Feb 2022 22:22:00 +0800https://new.cupaobaidou.com/archives/695/<section style="line-height: 2; font-size: 15px; letter-spacing: 1px; padding: 0px 10px; box-sizing: border-box; font-style: normal; font-weight: 400; text-align: justify; visibility: visible;"><section style="box-sizing: border-box; visibility: visible;" powered-by="xiumi.us"><p style="white-space: normal; margin: 0px; padding: 0px; box-sizing: border-box; visibility: visible;"><br style="box-sizing: border-box; visibility: visible;"></p></section><section style="text-align: center; margin-top: 10px; margin-bottom: 10px; box-sizing: border-box; visibility: visible;" powered-by="xiumi.us"><section style="max-width: 100%; vertical-align: middle; display: inline-block; line-height: 0; box-sizing: border-box; visibility: visible;"><img class="rich_pages wxw-img" data-ratio="0.662963" data-type="png" data-w="1080" style="vertical-align: middle; max-width: 100%; box-sizing: border-box; height: auto !important; visibility: visible !important; width: 657px !important;" data-original-style="vertical-align: middle;max-width: 100%;box-sizing: border-box;" data-index="1" src="https://new.cupaobaidou.com/usr/uploads/2024/01/1828737701.png" _width="677px" crossorigin="anonymous" alt="Image" data-fail="0"></section></section><section style="box-sizing: border-box; visibility: visible;" powered-by="xiumi.us"><p style="white-space: normal; margin: 0px; padding: 0px; box-sizing: border-box; visibility: visible;"><br style="box-sizing: border-box; visibility: visible;"></p></section><section powered-by="xiumi.us" style="box-sizing: border-box; visibility: visible;"><p style="margin: 0px; padding: 0px; box-sizing: border-box; visibility: visible;">昨天读谷爱凌在纽约时报上发表的《我承认，我爱上了恐惧》， 今天读羽生结弦的自传《苍炎》， 发现一处共同点。</p><p style="margin: 0px; padding: 0px; box-sizing: border-box; visibility: visible;"><br style="box-sizing: border-box; visibility: visible;"></p></section><section style="text-align: center; justify-content: center; margin: 10px 0%; box-sizing: border-box; visibility: visible;" powered-by="xiumi.us"><section style="display: inline-block; width: auto; vertical-align: top; border-style: solid; border-width: 1px; border-color: rgb(62, 62, 62); padding: 0px 0px 6px; min-width: 10%; max-width: 100%; height: auto; box-sizing: border-box; visibility: visible;" data-style="display: inline-block; width: auto; vertical-align: top; border-style: solid; border-width: 1px; border-color: rgb(62, 62, 62); padding: 0px 0px 6px; min-width: 10%; max-width: 100%; height: auto; box-sizing: border-box;" class="js_darkmode__0"><section style="display: inline-block; width: 100%; vertical-align: top; background-color: rgb(255, 214, 88); border-bottom: 1px solid rgb(62, 62, 62); border-bottom-right-radius: 0px; padding: 5px 15px; box-sizing: border-box; visibility: visible;" powered-by="xiumi.us" data-style="display: inline-block; width: 100%; vertical-align: top; background-color: rgb(255, 214, 88); border-bottom: 1px solid rgb(62, 62, 62); border-bottom-right-radius: 0px; padding: 5px 15px; box-sizing: border-box;" class="js_darkmode__1"><section style="box-sizing: border-box; visibility: visible;" powered-by="xiumi.us"><p style="margin: 0px; padding: 0px; box-sizing: border-box; visibility: visible;"><strong style="box-sizing: border-box; visibility: visible;">具象化、意象化训练</strong></p></section></section></section></section><section style="box-sizing: border-box; visibility: visible;" powered-by="xiumi.us"><p style="margin: 0px; padding: 0px; box-sizing: border-box; visibility: visible;"><br style="box-sizing: border-box; visibility: visible;"></p><p style="margin: 0px; padding: 0px; box-sizing: border-box; visibility: visible;">谷爱凌在文章中讲到，从事极限运动的运动员，要违反自己的生物直觉，将自己置于风险之中。她是这样和恐惧建立起联系的：</p><p style="margin: 0px; padding: 0px; box-sizing: border-box; visibility: visible;"><br style="box-sizing: border-box; visibility: visible;"></p></section><section style="margin: 10px 0%; box-sizing: border-box; visibility: visible;" powered-by="xiumi.us"><section style="display: inline-block; width: 100%; vertical-align: top; background-color: rgb(241, 242, 249); border-left: 3px solid rgb(255, 72, 18); border-bottom-left-radius: 0px; padding: 19px; box-sizing: border-box; visibility: visible;" data-style="display: inline-block; width: 100%; vertical-align: top; background-color: rgb(241, 242, 249); border-left: 3px solid rgb(255, 72, 18); border-bottom-left-radius: 0px; padding: 19px; box-sizing: border-box;" class="js_darkmode__2"><section style="margin: 0px 0%; text-align: center; justify-content: center; box-sizing: border-box; visibility: visible;" powered-by="xiumi.us"><section style="color: rgb(79, 79, 79); text-align: justify; font-size: 14px; line-height: 2; letter-spacing: 1px; padding: 0px; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box; visibility: visible;"><p style="white-space: normal; margin: 0px; padding: 0px; box-sizing: border-box; visibility: visible;">这项工作的第一步叫做具象化：当我尝试一个新的技巧动作之前，我会感到胸腔有一种紧张感。</p><p style="white-space: normal; margin: 0px; padding: 0px; box-sizing: border-box; visibility: visible;"><br style="box-sizing: border-box; visibility: visible;"></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">我深吸一口气，闭上眼睛。当我爬上巨大的起飞坡道时，我会在想象中伸展我的双腿以最大限度地提高升力。然后，我要在脑海中描绘如何以反方向扭转我的上半身，产生扭矩，然后再让它朝另一个方向弹回来。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">现在，在我的意识里，我已经是飞在空中的状态了。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">——《我承认，我爱上了恐惧》</p></section></section></section></section><section style="box-sizing: border-box;" powered-by="xiumi.us"><p style="margin: 0px 0px 4px;white-space: normal;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="margin: 0px 0px 4px;white-space: normal;padding: 0px;box-sizing: border-box;">羽生结弦在自传中是这样描述自己的意象训练：</p></section><section style="box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p></section><section style="margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgb(241, 242, 249);border-left: 3px solid rgb(255, 72, 18);border-bottom-left-radius: 0px;padding: 19px;box-sizing: border-box;" data-style="display: inline-block; width: 100%; vertical-align: top; background-color: rgb(241, 242, 249); border-left: 3px solid rgb(255, 72, 18); border-bottom-left-radius: 0px; padding: 19px; box-sizing: border-box;" class="js_darkmode__3"><section style="margin: 0px 0%;text-align: center;justify-content: center;box-sizing: border-box;" powered-by="xiumi.us"><section style="color: rgb(79, 79, 79);text-align: justify;font-size: 14px;line-height: 2;letter-spacing: 1px;padding: 0px;font-family: Optima-Regular, PingFangTC-light;box-sizing: border-box;"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">我一直是一个很注重“意象”的人，做跳跃的时候也很重视意象训练。状态好的时候，我可以在做跳跃动作的时候，脑中浮现出跳跃瞬间姿态的3D影像，然后我就知道“啊，这里有点儿不对，得稍微调整一下”。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">状态尤其好的时候，甚至可以看到360度的全视角影像。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">——《苍炎》</p></section></section></section></section><section style="box-sizing: border-box;" powered-by="xiumi.us"><p style="margin: 0px 0px 4px;white-space: normal;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="margin: 0px 0px 4px;white-space: normal;padding: 0px;box-sizing: border-box;">两人的这种在大脑中演绎动作的具象或说是意象训练很相似，都是在动作未发生之前，提前虚构未来要完成的动作。演绎训练让身体预知了接下来要额发生动作，身体也会做好相应的准备。</p><p style="margin: 0px 0px 4px;white-space: normal;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="margin: 0px 0px 4px;white-space: normal;padding: 0px;box-sizing: border-box;">所谓想象运动也能减肥的功能意向训练（Functional Imagery Training， FIT）也是让参与者对即将进行的运动进行美化想象，使身体对运动减少抗拒。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p></section><section style="text-align: center;margin-top: 10px;margin-bottom: 10px;box-sizing: border-box;" powered-by="xiumi.us"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;width: 100%;height: auto;box-sizing: border-box;"><img class="rich_pages wxw-img js_img_placeholder wx_img_placeholder __bg_gif" data-ratio="0.571875" data-type="gif" data-w="320" style="vertical-align: middle; max-width: 100%; box-sizing: border-box; width: 657px !important; height: 375.722px !important;" width="100%" data-original-style="vertical-align: middle;max-width: 100%;width: 100%;box-sizing: border-box;" data-index="2" src="https://new.cupaobaidou.com/usr/uploads/2024/01/3348106532.png" _width="100%" data-order="0" alt="Image"></section></section><section style="box-sizing: border-box;" powered-by="xiumi.us"><p style="margin: 0px 0px 4px;white-space: normal;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="margin: 0px 0px 4px;white-space: normal;padding: 0px;box-sizing: border-box;">《飞驰人生》中有几个镜头，表现的是沈腾在被禁赛后的几年中，拿着厨具，想象自己驾驶赛车，在赛场上随机应变。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p></section><section style="text-align: center;justify-content: center;margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;border-style: solid;border-width: 1px;border-color: rgb(62, 62, 62);padding: 0px 0px 6px;min-width: 10%;max-width: 100%;height: auto;box-sizing: border-box;" data-style="display: inline-block; width: auto; vertical-align: top; border-style: solid; border-width: 1px; border-color: rgb(62, 62, 62); padding: 0px 0px 6px; min-width: 10%; max-width: 100%; height: auto; box-sizing: border-box;" class="js_darkmode__4"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgb(255, 214, 88);border-bottom: 1px solid rgb(62, 62, 62);border-bottom-right-radius: 0px;padding: 5px 15px;box-sizing: border-box;" powered-by="xiumi.us" data-style="display: inline-block; width: 100%; vertical-align: top; background-color: rgb(255, 214, 88); border-bottom: 1px solid rgb(62, 62, 62); border-bottom-right-radius: 0px; padding: 5px 15px; box-sizing: border-box;" class="js_darkmode__5"><section style="box-sizing: border-box;" powered-by="xiumi.us"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">心理时间旅行</strong><br style="box-sizing: border-box;"></p></section></section></section></section><section style="box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">在《贪婪的多巴胺》中也提到一个类似的概念，叫做心理时间旅行。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">心理时间旅行是指当面对多项选择时，我们可以将自己投射到未来中，在心理上体验它们，然后决定如何最大限度地利用潜在的资源，做出价值最大化的选择。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">比如说要我现在就要从北京到东京，我就在心理模拟几种交通方案。是做飞机、还是做轮船，会在脑中建立相应的场景，如果我恐高，就会构想出在几千米的高空的座位上会是什么样。最后选择最适合自己的方式。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">运动员的意象化训练是建立在已经进行了大量实际练习的基础之上的，心理时间旅行要达到最好的效果， 我们就要对构想中的行动、事物足够熟悉，若是一个还没出过家门的小孩，要他进行从北京到东京的心理时间旅行， 是没有意义的。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p></section><section style="text-align: center;justify-content: center;margin: 10px 0%;box-sizing: border-box;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;border-style: solid;border-width: 1px;border-color: rgb(62, 62, 62);padding: 0px 0px 6px;min-width: 10%;max-width: 100%;height: auto;box-sizing: border-box;" data-style="display: inline-block; width: auto; vertical-align: top; border-style: solid; border-width: 1px; border-color: rgb(62, 62, 62); padding: 0px 0px 6px; min-width: 10%; max-width: 100%; height: auto; box-sizing: border-box;" class="js_darkmode__6"><section style="display: inline-block;width: 100%;vertical-align: top;background-color: rgb(255, 214, 88);border-bottom: 1px solid rgb(62, 62, 62);border-bottom-right-radius: 0px;padding: 5px 15px;box-sizing: border-box;" powered-by="xiumi.us" data-style="display: inline-block; width: 100%; vertical-align: top; background-color: rgb(255, 214, 88); border-bottom: 1px solid rgb(62, 62, 62); border-bottom-right-radius: 0px; padding: 5px 15px; box-sizing: border-box;" class="js_darkmode__7"><section style="box-sizing: border-box;" powered-by="xiumi.us"><p style="margin: 0px;padding: 0px;box-sizing: border-box;"><strong style="box-sizing: border-box;">Sleep on it</strong></p></section></section></section></section><section style="box-sizing: border-box;" powered-by="xiumi.us"><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">在睡觉之前，集中精力研究一下没弄懂的数学题，第二天早上可能就有了新的思路。英文中叫做“Sleep on it”，大脑在睡眠中依靠惯性，对睡前的问题进行思考，若是只在白天看了一遍题，sleep on it 大概率不好使 。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;">无论是主动的意向化训练，还是借助睡眠的sleep on it，都是建立在我们对事情有了基础的认知、 实际探索过这件事之上的，看来还要多动手多动脑。</p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><br style="box-sizing: border-box;"></p><p style="white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;"><strong><span style="font-size: 12px;">如果喜欢我的推文，请关注醋泡白豆公众号~</span></strong></p><section class="mp_profile_iframe_wrp"><mp-common-profile class="mp_common_widget js_wx_tap_highlight" data-index="0" data-id="MzI2OTIxMTg1Nw==" data-headimg="http://mmbiz.qpic.cn/mmbiz_png/4ADhmAJPyqCfQIeWCibmq12nNoQPoovmGAkQXibbHrPEWd6dbEMeXDsHmR2FvB44AqgIod9yvnvRyOiaOAicCc7C1g/300?wx_fmt=png&amp;wxfrom=19" data-nickname="醋泡白豆" data-alias="cpbd1121" data-signature="勤读书，更周报。用文字拽住不可控的世界。我是一个学习了四年日语但做了五年英语导游的大饼爱好者。" data-origin_num="219" data-is_biz_ban="0" data-isban="0" data-biz_account_status="0"></mp-common-profile></section></section></section>