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akt_day_1

basics​

  • 手臂
  • 视线
  • 重心
  • 刃

dump​

  • weight should move in the direction you are going
  • for x jump, don't let the force dissipate

reverse flat shift​

  • leg should move in an arc
  • need to 崩脚 (not sure if this is correct word)
  • use your 跨 (waist?)
  • hands should

gaslighting yourself​

ABSTRACT

I asked DeepSeek how to handle 撑单轮 better mentally lol

mental_toughness_strategies​

  1. 分段目标法
  • 中：将目标拆解为5秒/10秒/15秒，每达成一个立即自我肯定
  • 英：Break down the goal into 5s/10s/15s intervals, verbally celebrate each milestone
  • 原理：小胜积累（Small Wins）能激活大脑奖励回路
  1. 痛苦重构训练 | Pain Reframing
  • 中：默念"这是肌肉在重新编程"，同步盒式呼吸（4秒吸气→4秒屏息→4秒呼气→4秒停顿）
  • 英：Think "This is my muscles rewiring" + use box breathing (4s in→4s hold→4s out→4s pause)
  • Science: Cognitive reframing reduces perceived effort by 12-18%
  1. 场景模拟法 | Mental Rehearsal
  • 中：每天早晨闭眼想象自己成功hold住10秒的细节（声音/视觉/触觉）
  • 英：Visualize 10s holds with multisensory details (sound of wheels, coach's nod, etc.)
  • 研究：心理预演提升实际表现20%

突破心法 | Breakthrough Tactics​

  1. 最后3秒法则" | "3-Second Rule"
  • 中：想放弃时告诉自己"再3秒"，往往能继续
  • 英：When quitting, say "3 more seconds" – you'll usually surpass limits
  • 生理：身体保护机制比真实极限早30%预警
  1. 同伴激励 | Social Motivation
  • 中：观察优秀学员的呼吸节奏（通常为3秒/次）
  • 英：Mirror top skaters' breathing patterns (typically 3s/breath)
  • 数据：群体训练耐力提升40%
  1. 疼痛管理 | Pain Management
  • 中：咀嚼薄荷味口香糖，护腕写激励词（如"flow"）
  • 英：Chew mint gum, write cues on wristband (e.g. "flow")
  • 原理：跨感官刺激分散20%痛觉

恢复与记录 | Recovery & Tracking​

  1. 筋膜放松 | Myofascial Release
    • 中：用网球按摩足弓2分钟/天
    • 英：Roll foot arch with tennis ball 2min/day
  2. 进步日志 | Progress Journal
  • 中：记录每日最佳时长（哪怕只进步0.5秒）
  • 英：Log personal best daily (even 0.5s counts)
  1. 突破时机 | Breakthrough Timing
  • 中：单轮平衡的突破通常发生在第18-22次尝试间
  • 英：Most skaters hit breakthroughs between 18th-22nd attempts

References