健身之路

Tara Macken

塔拉·麦肯

MAXIM fitness guru, Alexa, trains one of world’s leading Hollywood stuntwomen, TARA MACKEN.

《马克西姆》健身导师艾里克莎对世界顶级好莱坞特技女星之一的塔拉·麦肯的特技健身训练课

Actors and directors get most of the praise when a film does well — even composers and screenwriters get their own awards. But the real unsung heroes of Hollywood are the stunt doubles. Whether they’re jumping out of moving vehicles, falling from incredible heights or performing gruelling gladiatorial fight sequences, these are the “shadow warriors” who put their lives on the line to carve those epic action scenes into the history books.

电影成功之后，演员和导演得到的赞誉最多——甚至剧本原作者和编剧都各有所得。但是好莱坞的真正幕后英雄却是特技替身演员。他们或是从移动的车辆、飞机等交通工具中跳出来从高空中跌落，或是进行一系列打斗表演，这些“影子战士”冒着生命危险将这些宏大的动作场景表现出来，从而载入史册。

Blockbuster movies are relentless – it’s not uncommon for a crew to end up working 12 hours a day, six to seven days a week – and stunties have to find time to train because their bodies are their livelihood. There are no shortcuts and no excuses.What is important is making sure that sessions are incredibly time-efficient and effective, and that there is a balance of both building and bulletproofing – after all, ain’t nobody got time to get injured. I had the pleasure of training Tara Macken, one of the world’s leading stuntwomen, while she was in Australia filming Thor: Love and Thunder.

卖座大片的要求是严苛的——剧组人员每天常常要工作十二小时，每周工作六到七天，而且还必须找时间训练特技，因为身体就是他们的本钱，没有捷径可走，也没有借口可言。确保训练省时、高效非常重要，而且要找到健身和防护之间的平衡——毕竟没人有时间可以来受伤。我很高兴塔拉·麦肯在澳大利亚拍摄《索尔：爱与雷》时来给她上训练课，她是一位世界顶级特技女星。

WHO IS TARA MACKEN?

塔拉·麦肯是谁？

You might not know who Tara is but you’ve definitely seen her on the big screen. She stunt doubled Rosie Perez in Birds of Prey, Thandiwe Newton in Westworld; Tessa Thompson in Thor: Love and Thunder, Thor Ragnorack and Men In Black to name a few; Sisi Stringer in Mortal Kombat and Ana De Armas in Ghosted, before donning the legendary catsuit as Zoe Kravitz’s double for The Batman and signing on as fight coordinator for J-Lo’s new action assassin thriller The Mother.

你可能不知道塔拉是谁，但你一定在电影屏幕上见过她。举几部电影来说，她在电影《猎鸟》中担当罗西·佩雷斯的特技替身，在《西部世界》中担任桑迪·牛顿的特技替身，在《索尔：爱与雷》中担任特萨·汤普森的特技替身，在《索尔·拉罗拉和黑衣人》担任替身；在《格斗之王》中担任思思·斯特林格的替身，以及在《人鬼情了》中担任安娜德阿玛斯的替身。之后，她穿上传奇的连体紧身衣在《蝙蝠侠》中担纲佐伊·克拉维兹的替身，并且在J-Lo的动作暗杀惊悚新影片《母亲》中签约扮演打斗协调人。

This is a snapshot of what went down.

以下是一些训练片段。

T H E D R I L L S

训练方法

A good proportion of the stunts in Thor: Love and Thunder involve hanging in harnesses, jumping and landing from height or manhandling another stuntman or actor – soit was incredibly important for Tara to be able to move her body through space with strength, fluidity and workout follows a similar format:

《索尔：爱与雷》中的很多特技需要悬挂在吊带上，从高处往下跳并着陆，或者推搡另外的男特技演员或男演员——所以，非常重要的是塔拉要能够在空中进行有力、流畅地移动。训练也进行相似的设计：

STEP ONE: WARMUP & PREHAB

第一步：热身&设计

A good dynamic warmup can be a game changer. Ten minutes of mobilisation and activation meant that the nervous system was primed to lift and the muscles prepared to perform the movements in the day’s workout. This is where the majority of her isolated core work took place– not only did we want a strong and sculpted mid-section, we also wanted to safeguard her lower back. We often warmed up with targeted Pilates sequences.

一个好的有活力的热身可以打开局面。10分钟的预热、激活意味着神经系统已经调动起来，肌肉也已经准备开始进行一天的训练了。这是她大部分独立核心要参与运动的地方——我们不仅需要一个强而有型的中腹，我们还想保护她的下背。我们通常是按照做普拉提的顺序开始。

STEP TWO: STRENGTH

第二步：力量训练

Coming from a background of dance, gymnastics and martial arts, Tara had great flexibility but had never lifted weights before. We used a 5 x 5 protocol i.e. 5 reps for 5 rounds with 60-90 seconds rest between sets.

塔拉源于舞蹈、体操和武术背景，身体柔韧性非常好，但她从来没有举过铁。我们使用了一个 5 x 5 的训练计划，即是，一共五个动作，每个动作做五组，每次动作做完休息60-90秒。

This is a safe and effective way to build a base of strength, muscle and movement knowledge for beginners. Exercise selection was also important– I wanted her to be able to challenge herself with the load without risking injury. Glute Bridges, Sumo Deadlifts and Bulgarian Split Squats are fantastic options given they’re less technically demanding and there is much less pressure on the lower back.

这是一个初学者建构力量、肌肉和运动知识基础的安全而有效的方法。对训练的选择也很重要——我希望她能够挑战没有运动风险的重量。臀桥、相扑硬拉、保加利亚深蹲是很棒的选择，因为它们技术性不强，对下背压力不大。

TOP TIP:One of Tara’s specific goals was to get more glutes, so we modified exercises to prioritise the development of her derriere. You can do this by manipulating a number of variables: utilising extra range of motion in single leg exercises spending extra time in the most concentrated portion of a lift (add a¼ rep in the bottom range of a Romanian deadlift or a triple contraction at the top of a hip thrust), and performing isolation type sets Pilates style (bands and ankle weights) which are great in warmups for improving activation and in finishers for shape and muscular endurance.

窍门：塔拉有一个特别的目标是提臀，所以我们修改了训练计划，首先练翘臀。你可以采用多种变化方法来进行训练：单腿练习时使用多余的运动空间，在提臀最集中的部分多花一些时间（在罗马尼亚硬拉最低量上增加四分之一或者在提臀冲顶时增加三倍的注意力）,以及单独做一组普拉提式提臀（使用弹力带和踝关节）,这些都是热身的好方法，对于激活、塑形和增加肌耐力非常有效。

STEP THREE: ACCESSORIES/SUPPLEMENTALS

第三步：辅助练习

This is where you pick exercises to target any weak links – it could be additional core, single limb or metabolic conditioning. It was important that Tara was both strong and supple – I wanted her to move load, but I wanted her to be able to do it with a full range of motion. Picking supplemental exercises like Cossack Squats that require a lot of mobility (movement around a joint) enabled us to address any imbalances side to side, all while challenging her strength in end range which is where a lot of people acquire injury (most are either strong or flexible/mobile – NOT both).

以下是你对任何弱目标肌群进行训练的方法，可能是核心、某个肢体或新陈代谢的问题。重要的是塔拉既结实又灵活——我希望她负重移动，但又希望她动作到位。做哥萨克蹲需要大量的灵活性（关节运动），这能够让我们进行侧身平衡练习，同时都又挑战了她的力量底线，很多人这时候都会受伤（大多数人要么不强壮要么不灵活——两者不全）。

TOP TIP:Performance in the gym should enhance performance in a work or sports specific setting, not detract from it. I made sure to keep the volume and the load of the workouts below a threshold that would cause significant muscle pain (DOMS) and interfere in her ability to do her job.

窍门：在健身房训练应当是在一个特别的工作和运动环境里来提升训练效果，而不是弱化训练效果。我确保了训练量和负重在入门级以下——否则会导致很大的肌肉疼痛（DOMS），并且妨害她的工作能力。

Monday:FULL BODY STRENGHTH AND STABLITIY

星期一：全身力量和稳定性训练

TOP TIP:You can work the upper body without directly working the upper body by choosing specific loading variations in lower body exercises like Dual Rack Hold KB Lunges (KB’s held up in front of the shoulders) and/or Zercher Squats (barbell held in elbows).

窍门：训练上身的时候，你可以通过选择做下身训练的特别负荷变化，如那样来进行，而不直接锻炼上身。

WEDNESDAY:FULL BODY STRENGHTH AND STABLITIY

星期三：全身力量和稳定性训练

TOP TIP:Using gymnastic rings instead of a fixed bar is a great way to get some additional core and stability work in the mix, and is also great for cranky shoulders, elbows and wrists given that they allow for a more natural movement pattern.

窍门：在混合训练时，使用体操环而不是固定条，是一个增加核心和稳定性的好方法，对于圆肩、网球肘和手腕也大有裨益，因为它们考虑了更加自然的运动模式。

FRIDAY:“SHREDDIES”

星期五：“内衣”

We focused on breathing and work capacity as supplementals most Fridays and used an IWT (Interval Weight Training) type format. Not only do you improve breathing efficiency and work capacity in as little as 20 minutes, but incorporating sprints allows for significant gains in strength, whilst staying as lean as possible.

大多时候，在星期五我们都集中在将呼吸和工作能力作为辅助锻炼，并且使用IWT（间歇式重量训练）模式。在短短20分钟时间里，你不但提高了呼吸的效果和工作能力，而且合并冲刺增加了力量，而仍然保持了身材的苗条。

追光译，2023年1月18日