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寒冷冬日,室内备战马拉松!

来源: 南方日报网络版     时间: 2020年01月19日 09:17:17
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(爬)(楼)(梯)(提)(前)(一)(定)(要)(先)(做)(好)(热)(身)(,建)(议)(爬)(楼)(梯)(时)(间)(为)(20-30分)(钟)(。而)(且)(最)(好)(是)(向)(上)(爬)(,下)(楼)(梯)(对)(膝)(盖)(的)(伤)(害)(更)(大)(,可)(以)(爬)(完)(楼)(梯)(后)(,坐)(电)(梯)(下)(楼)(。上)(楼)(的)(时)(候)(可)(以)(全)(力)(跑)(,冲)(刺)(30秒)(左)(右)(,利)(用)(你)(的)(爆)(发)(力)(,然)(后)(放)(松)(爬)(。你)(的)(身)(体)(会)(快)(速)(产)(生)(乳)(酸)(。这)(种)(训)(练)(方)(式)(的)(后)(程)(你)(的)(身)(体)(会)(有)(一)(种)(正)(在)(跑)(间)(歇)(的)(感)(觉)(——它)(可)(以)(提)(高)(阈)(值)(水)(平)(。不)(过)(需)(要)(提)(醒)(的)(是)(,爬)(楼)(梯)(需)(要)(根)(据)(自)(己)(的)(身)(体)(情)(况)(,一)(步)(一)(步)(来)(,安)(全)(第)(一)(,不)(要)(刻)(意)(一)(次)(上)(跨)(多)(阶)(,以)(免)(造)(成)(肌)(肉)(过)(度)(负)(担)(。
交)(叉)(训)(练)(
如)(果)(爬)(不)(动)(楼)(梯)(,那)(么)(可)(以)(选)(择)(在)(室)(内)(做)(一)(些)(交)(叉)(训)(练)(。经)(常)(跑)(步)(的)(人)(应)(该)(对)(这)(个)(词)(并)(不)(陌)(生)(,交)(叉)(训)(练)(能)(帮)(助)(平)(衡)(肌)(群)(,让)(跑)(步)(难)(以)(锻)(炼)(到)(的)(肌)(肉)(也)(变)(得)(强)(韧)(有)(力)(,使)(身)(体)(素)(质)(得)(到)(全)(面)(发)(展)(,有)(助)(于)(避)(免)(伤)(病)(困)(扰)(。在)(遭)(遇)(伤)(病)(时)(,适)(当)(的)(交)(叉)(训)(练)(有)(助)(于)(保)(持)(体)(能)(。在)(跑)(者)(产)(生)(厌)(跑)(情)(绪)(时)(,交)(叉)(训)(练)(可)(以)(帮)(助)(跑)(者)(恢)(复)(运)(动)(情)(绪)(,减)(少)(跑)(步)(厌)(烦)(感)(。
对)(跑)(者)(来)(说)(,除)(了)(跑)(步)(之)(外)(的)(运)(动)(都)(称)(为)(交)(叉)(训)(练)(,例)(如)(动)(感)(单)(车)(、游)(泳)(、瑜)(珈)(和)(羽)(毛)(球)(等)(。
动)(感)(单)(车)(:研)(究)(表)(明)(,通)(过)(连)(续)(两)(周)(的)(动)(感)(单)(车)(高)(强)(度)(间)(歇)(训)(练)(,能)(使)(跑)(者)(3K的)(成)(绩)(提)(升)(大)(约)(3%。首)(先)(以)(轻)(松)(的)(速)(度)(进)(行)(3分)(钟)(的)(热)(身)(,然)(后)(增)(加)(阻)(力)(,感)(觉)(就)(像)(在)(爬)(山)(,不)(管)(有)(多)(么)(的)(陡)(峭)(,都)(必)(须)(挺)(直)(腰)(杆)(。使)(出)(全)(身)(力)(气)(快)(速)(蹬)(10秒)(钟)(,然)(后)(速)(度)(变)(缓)(和)(。休)(息)(时)(间)(可)(以)(在)(30-80秒)(之)(间)(。每)(次)(训)(练)(时)(,连)(续)(做)(六)(组)(即)(可)(。
游)(泳)(:游)(泳)(是)(非)(常)(棒)(的)(一)(种)(交)(叉)(训)(练)(方)(式)(。游)(泳)(对)(于)(核)(心)(肌)(肉)(群)(以)(及)(上)(肢)(肌)(肉)(、肩)(部)(、胸)(部)(以)(及)(背)(部)(肌)(肉)(的)(训)(练)(都)(是)(很)(有)(好)(处)(的)(。每)(次)(游)(泳)(练)(习)(的)(长)(度)(应)(该)(在)(2000~2500米)(,可)(以)(将)(游)(泳)(分)(成)(四)(节)(,节)(与)(节)(之)(间)(休)(息)(15—30秒)(。
核)(心)(训)(练)(
如)(果)(你)(哪)(儿)(都)(不)(想)(去)(,就)(想)(宅)(在)(家)(,那)(么)(核)(心)(训)(练)(很)(适)(合)(你)(。加)(强)(核)(心)(力)(量)(训)(练)(,可)(以)(提)(高)(你)(的)(跑)(步)(效)(率)(,避)(免)(无)(谓)(的)(力)(量)(损)(耗)(,让)(躯)(干)(保)(持)(稳)(定)(而)(有)(力)(的)(状)(态)(。核)(心)(肌)(群)(,相)(当)(于)(跑)(者)(身)(体)(的)(发)(电)(站)(,如)(果)(你)(没)(有)(强)(健)(的)(核)(心)(肌)(群)(,你)(就)(不)(可)(能)(发)(挥)(出)(最)(好)(成)(绩)(。它)(们)(为)(跑)(步)(者)(在)(爬)(山)(、最)(后)(冲)(刺)(、长)(时)(间)(地)(维)(持)(最)(轻)(松)(、有)(效)(、省)(力)(的)(跑)(步)(动)(作)(,提)(供)(所)(需)(要)(的)(稳)(定)(性)(、动)(力)(和)(耐)(力)(。
听)(到)(核)(心)(两)(个)(字)(,许)(多)(人)(会)(想)(起)(平)(板)(支)(撑)(,但)(这)(远)(远)(不)(够)(。推)(荐)(一)(组)(核)(心)(训)(练)(,跑)(者)(可)(以)(选)(择)(搭)(配)(,组)(成)(一)(套)(适)(合)(自)(己)(的)(核)(心)(训)(练)(课)(。
俄)(罗)(斯)(转)(体)(:把)(注)(意)(力)(集)(中)(在)(腰)(腹)(,同)(时)(腰)(腹)(收)(缩)(扭)(动)(你)(的)(身)(体)(两)(次)(,直)(到)(你)(的)(手)(臂)(与)(地)(面)(平)(行)(,同)(时)(呼)(气)(。
仰)(卧)(触)(踝)(:平)(躺)(,两)(脚)(平)(放)(于)(地)(面)(上)(,膝)(关)(节)(弯)(曲)(呈)(90度)(,手)(臂)(伸)(直)(,利)(用)(腰)(腹)(力)(量)(,抬)(起)(肩)(胛)(骨)(离)(开)(地)(面)(,重)(复)(用)(手)(触)(摸)(脚)(踝)(。
平)(板)(支)(撑)(:肘)(关)(节)(和)(肩)(关)(节)(与)(身)(体)(保)(持)(直)(角)(,在)(地)(板)(上)(进)(入)(俯)(卧)(姿)(势)(,用)(你)(的)(脚)(趾)(和)(你)(的)(前)(臂)(支)(撑)(你)(的)(体)(重)(。手)(臂)(成)(弯)(曲)(状)(,并)(置)(放)(在)(肩)(膀)(下)(,保)(持)(身)(体)(挺)(直)(。
交)(叉)(摸)(膝)(卷)(腹)(:平)(躺)(,两)(脚)(平)(放)(于)(地)(面)(上)(,膝)(关)(节)(弯)(曲)(,手)(臂)(向)(上)(伸)(直)(,利)(用)(腹)(部)(力)(量)(,手)(掌)(触)(摸)(相)(反)(方)(向)(的)(膝)(盖)(,左)(右)(交)(替)(进)(行)(。
鸟)(狗)(式)(:膝)(盖)(跪)(地)(,大)(腿)(与)(地)(板)(垂)(直)(,双)(手)(贴)(地)(,张)(开)(距)(离)(与)(肩)(膀)(同)(宽)(,同)(时)(举)(起)(左)(手)(和)(右)(腿)(,向)(外)(伸)(展)(打)(直)(,左)(右)(换)(边)(交)(替)(进)(行)(。
以)(上)(就)(是)(给)(冬)(天)(不)(想)(跑)(步)(的)(跑)(者)(分)(享)(的)(“偷)(懒)(”训)(练)(方)(法)(。这)(个)(冬)(天)(,如)(果)(你)(实)(在)(不)(想)(跑)(步)(,不)(妨)(试)(试)(上)(面)(的)(方)(法)(。如)(果)(你)(看)(完)(之)(后)(还)(懒)(得)(动)(的)(话)(,嗯)(,你)(赢)(了)(,小)(编)(也)(救)(不)(了)(你)(啦)(!返)(回)(搜)(狐)(,查)(看)(更)(多)(
责)(任)(编)(辑)(:
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