在F45課程中一定要懂得推拉雪橇技巧
在F45的訓練課表中，雪橇推拉（Sled Push & Pull）」經常是讓人印象深刻、氣喘吁吁、汗水狂飆的一站。很多人一開始對這項訓練感到陌生，甚至抗拒，覺得這只是一個「好累的體能關卡」。但其實雪橇推拉是我們在功能性訓練中最實用、也最貼近日常生活的一項動作。
雪橇推拉的訓練好處
1. 全身肌力發展與動員協調
推雪橇時，我們同時啟用胸肩、核心、大腿前側與臀部肌群；拉雪橇則加強了背部、二頭肌與後腿肌群的參與。這是一種能讓你「全身出力」的動作，除了單純的力量，還結合了動態穩定與節奏控制。
2. 提升心肺耐力與爆發力
雖然動作看似簡單，但雪橇推拉是一項高強度間歇訓練（HIIT）的絕佳方式，能迅速拉高心跳率，提升有氧與無氧耐力，尤其對於想改善跑步速度、體能循環的你，是一項無可取代的訓練工具。
3. 強化日常活動能力
推購物車、搬重物、拖行行李等等，這些生活中常見的「推拉力」需求，其實就是雪橇動作的延伸。經常練習雪橇推拉，能讓你在生活中更穩、更有力，也更不容易受傷。
4. 減少關節衝擊，適合各程度訓練者
與傳統深蹲或硬舉不同，雪橇的動作對膝蓋、下背的衝擊相對較低，非常適合剛開始接觸重訓、或有舊傷需要循序漸進的學員。雪橇也可以透過重量、距離、速度自由調整，適用於初學者到高階運動員。
很多人會把雪橇當作一個「硬尬到底」的動作，但實際上，在F45這樣強調動作品質的系統裡，我們更重視的是：
- 發力順序：從腳掌推地、延伸到臀部出力，核心穩定，肩膀控制角度。
- 呼吸節奏：推時吐氣、還原吸氣，避免憋氣讓身體壓力過大。
- 移動控制：不是越快越好，而是「穩定、有控制地推到底」。
不要再害怕雪橇，讓它成為你訓練的秘密武器
雪橇推拉，不只是一個讓你大汗淋漓的訓練關卡，更是身體整合發力、功能性強化與日常生活表現的橋樑。下次在F45課表遇到雪橇時，不妨帶著一點期待和挑戰的眼神上場，用正確的技術、全身的力量，把這一關推到底、拉出成就。
5/11舉辦的雪橇推拉講座，F45會員們更是收穫滿滿！
F45 會員們在短短的一小時，順利掌握了如何用自己平時訓練的肌力，表現在雪橇這個動作上，100KG 的雪橇套用技巧後變得不再像想像的那麽重，再後來也進行了2組會員的雪橇推拉大拼比遊戲！讓我們一起期待下一次的雪橇訓練2.0 吧！
預先報名連結：https://forms.gle/RNmpvEgrkHeSWrka6
Why You Need to Master the Sled Push & Pull in F45
In F45 workouts, the sled push and pull station is one of those moments you never forget—your lungs are burning, sweat’s pouring, and you’re questioning your life choices (just a little). Many members are intimidated at first, seeing it as just another brutal cardio burst. But truth is, sled training is one of the most functional and practical movements we can do—both in and out of the gym.
Why the Sled Push & Pull Is a Game-Changer
1. Full-Body Strength and Coordination
When you push the sled, you’re firing up your chest, shoulders, core, quads, and glutes. Pulling it activates your back, biceps, and hamstrings. It’s not just about brute force—it’s a full-body movement that demands control, rhythm, and muscle coordination.
2. Boosts Endurance and Power
It may look simple, but sled work is a form of high-intensity interval training (HIIT) that spikes your heart rate fast. It’s a killer tool for building both aerobic and anaerobic capacity—perfect if you’re working on running speed, stamina, or just want to feel unstoppable during cardio sets.
3. Real-Life Strength You’ll Actually Use
Pushing grocery carts, carrying heavy bags, dragging luggage—sled moves mimic real-world strength. Training with sleds regularly makes you more stable, powerful, and injury-resistant in daily life.
4. Joint-Friendly and Beginner-Safe
Unlike heavy squats or deadlifts, sled movements are low-impact on the knees and lower back. This makes them ideal for beginners, anyone recovering from injury, or those easing into weight training. Plus, you can scale the load, speed, and distance to match your fitness level—whether you’re just starting out or you’re an elite athlete.
F45’s 5/11 Sled Push & Pull Workshop:
Our F45 sled workshop on May 11th was a total success! In just one hour, members learned how to transfer their everyday training strength into efficient sled technique. That 100KG sled? Once the technique clicked, it suddenly felt a whole lot lighter.
We ended the session with an exciting sled push-pull showdown—two teams, one mission: power, speed, and control. The energy was off the charts, and everyone left feeling stronger, more confident, and pumped for what’s next.
Pro Tips: How to Master Your Sled Game
- Power sequence: Start from your feet—drive through the ground, fire up the glutes, brace your core, and guide the motion through your shoulders.
- Breathing rhythm: Exhale on the push, inhale as you recover. Don’t hold your breath—controlled breathing keeps you from burning out.
- Movement control: It’s not about speed alone. Focus on stability, posture, and control all the way through.
Don’t Fear the Sled—Make It Your Secret Weapon
The sled isn’t just a sweaty cardio finisher. It’s a functional strength tool that builds full-body power, improves movement quality, and makes everyday life feel easier. So next time sleds show up on the F45 floor, don’t dread it—own it.
Show up with purpose, use solid technique, and let your training speak for itself.
🚨 Sled Training 2.0 Is Coming!
Sign up early here: https://forms.gle/RNmpvEgrkHeSWrka6
