SPARTAN 科普| 那些跟墙有关的障碍都该怎么过？

斯巴达勇士赛中，跟墙有关的障碍都有这些：伊卡洛斯之翼（4，5，6，7，8 Wall）、翻越奥林匹斯（Inverted Wall）、三阶穿越（Over、Under、Through）。这些障碍你都能轻松通过吗？作为斯巴达勇士赛中的经典障碍，它可一点儿都不简单。要克服这些障碍，你需要强壮的三头肌，良好的上肢和背部力量。今天斯哥来教你几招，如何轻松通过这些障碍？

This is a classic, but not for this simple! To overcome the Wall Jump you'll need a few things, strong triceps, decent ups,and back strength.

基础指导

Basic guideline

如果你能做几个引体向上，那么这个障碍你就不会有问题。想要翻上墙，你可以从远处的一个位置起跑，然后手臂撑着跳起。这些都是很好的方法。

If you are able to do some pull-up, then you won't have problems.To reach the top you can either jump from a standing position or attack the Wall with a running start, it's up to you, both methods are good.

一些建议：

A little mental tip:

当你在翻越障碍墙时，不要想着凭自己力量起来，而是要借着墙体力量将背部肌肉激活，把自己撑起来。当你撑起身体，腹部应和墙上边缘在同一水平线上，然后翻越墙体。这可能是通过这个障碍的最有效的方法。

When you are on top of the Wall don't think to pull up yourself, instead, try to push down the Wall! As a result, all the right back muscle will be activated. Once on the top proceed to roll over the Wall with your stomach, in a horizontal position, then jump over the other side. This is probably the most effective methods to approach this obstacle.

如何成功挑战三阶穿越O.U.T ?

How to overcome the Over Under Through Obstacle？

O.U.T 并不难，你可以轻松地通过这项障碍。但是显然，如果你想快速通过，那么你就得花时间学习下这些技巧了。通常，为了测试你的技巧，这个障碍会出现在赛道前面。

The Over Under Through obstacle is not so difficult, you can pass through it easily. Obviously, you want to do it fast.Follow these tips and you'll make up some time. Typically, you'll find this obstacle at the start of a race, just to test your skills.

它分为三个部分：

It is divided into three parts:

1第一部分/First

你应该翻越五尺高墙（约165cm）；

In the first one, you have to jump a 5-foot wall, just like a Wall Jump.

2第二部分/Second

你必须从下方通过一面墙体，用滚动或者爬行的方式都可以，个人建议滚动身体通过，这样会更快，也会更容易；

In the second obstacle, you must crawl under a wall of few inches thick, you can either crawl or roll. I suggest rolling because is faster and easier.

3第三部分/Third

你需要从障碍墙中间的洞中穿过。这里也有个技巧，你可以把你的双手把在墙体上面，然后拉起身体让双腿带动身体通过。

3-In the third and last obstacle, you'll have to pass through a hole in the wall, here there are three methods to do it.You can place your hands on top of the wall, lift up your body to kick your legs through.

 或者你可以先让一条腿通过（不建议，因为比较慢）。

Or you can carefully put one leg through at a time, I don't suggest this because it will slow you down. 

第三个方式是用跳水的方式，头部先通过。

The third method is for park our athletes, diving through with the head first!

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